Healthy Japanese-inspired recipes
For Japanese-style recipes that will leaving you satisfied and nourished, serve our salmon & sushi rice bowl, teriyaki salmon, veggie yaki udon and more for a healthy lunch or dinner.
The traditional Japanese diet is often considered one of the healthiest in the world, resulting in a long life expectancy in some parts of the country. The focus on fresh fish, pickled vegetables, minimally processed foods and gut-friendly ingredients, such as miso and tofu, bring many health benefits.
Make a version of your favourite Japanese dishes at home using our healthy recipes. From lighter chicken katsu curry and veggie yaki udon, to teriyaki salmon, steamed fish and miso chicken salad, there are plenty of meals to enjoy.
Next, read up on the impressive health benefits of tofu and ginger. And, for vegetarians, we have 10 meat-free Japanese-style dishes to try.
Healthy Japanese-inspired recipes
1. Easy salmon sushi rice bowl
Crunchy vegetables, perfectly cooked salmon and filling rice – there's a lot of goodness in this Japanese-style bowl. Top with toasted sesame seeds and a sticky soy dressing for an easy weeknight meal.
2. Veggie yaki udon
Pack in the veg with our flavour-packed, Japanese-inspired yaki udon. It's vegan, takes just 25 minutes to make and is low in fat and calories.
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3. Ponzu tofu poke bowl
Use silken tofu to make this flavourful poke bowl. It's similar to a Japanese dish called ‘hiyayakko’, which is usually enjoyed at the height of summer.
4. Teriyaki salmon parcels
These easy steamed fish parcels flavoured with Japanese seasoning are an ideal way to get kids to help out in the kitchen.
5. Sushi-style salmon & avocado rice
Low in salt and even easier to make than classic sushi rolls, all you need to do is combine rice, salmon and avocado in a bowl and you've got yourself a wholesome meal.
6. Matcha with vanilla
Swap your regular hot drink for this warming green matcha and vanilla tea. It's simple to make at home in minutes.
7. Japanese-style brown rice
A simple dish of brown rice served with ginger, garlic, spring onions, soy sauce and soya beans. Enjoy for a low-calorie lunch, or top with a fried egg for a more substantial meal. Also, check out health benefits of ginger.
8. Sesame & ginger sushi bowls
This vegan packed lunch is full of goodness, including fibre-rich wholegrain rice and protein-rich edamame beans, plus a tangy tamari and sesame dressing.
9. Lighter chicken katsu
Angela Nilsen makes this crumbed chicken with curry sauce healthier with a few clever swaps. It's considerably lower in fat and calories than the traditional version.
10. Steamed fish with ginger & spring onion
Take a healthy, flavourful approach to low-fat cooking – steam fish with pak choi, mirin, garlic and soy, and serve topped with coriander.
11. Sushi burrito
Mexican meets Japanese in this healthy sushi burrito hybrid, made by serving sushi ingredients – tuna, nori, rice, pickled ginger and wasabi – in a burrito-style format.
12. Miso brown rice & chicken salad
Low in fat and a great source of iron, this Japanese-inspired meal uses gut-healthy brown rice and miso.
13. Miso prawn skewers with veggie rice salad
Marinate prawns in soy sauce, then serve on skewers over a bed of basmati rice salad.
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