Korean food is one of my favorite foods – from the delicious Korean soups to delicious smokey grilled Korean bbq, Korean food is easily my favorite type of cuisine. Having lived in Koreatown and visited Korea many times, I've been lucky enough to try a wide variety of Korean dishes.
While we can all agree that Korean food is delicious,is Korean food healthy?
Korean food is very healthy given the wide variety of protein-based dishes and its usage of low-calorie condiments, such as soy sauce, to add flavor without adding additional calories. It also doesn't use much oil. Korean food can be great for weight loss as long as it is made with the right strategies.
Given the wide variety of Korean food out there, from Korean BBQ to the comforting stews, it's easy to get overwhelmed trying to understand what to eat while trying to stay fit.
I wrote this guide to share some of my favorite healthy Korean meals, some of which are naturally healthy and some of which I've tweaked to make low calorie. These are dishes I include in my own weekday meal plans and aregreat for weight loss and optimal protein consumption.
In this guide we’ll look at:
- How to Modify Korean Food to be Healthy via the Fitsian Method
- Top Healthy Korean Recipes
How to Make Healthy Korean Food via the Fitsian Method
Korean cuisine is one of the healthiest cuisines in the world. Korean people have some of the lowest obesity rates in the world, second only to Japan. Most of the main ingredients in Korean cooking are protein-based, with condiments that are very flavorful and use very few calories. The traditional cooking methods also involve very little oil usage.
Here are some principles I follow to eat a healthy Korean-based diet:
- Portion Control Carbs – When using carbs, such as white rice or noodles, I always portion using my food scale to ensure I'm using exactly one portion at about 160-200 calories. This way, I can still enjoy a healthy amount of carbs and intake enough to fuel my workouts without feeling heavy.
- Opt for Lean Meats – I usually use boneless skinless chicken thigh, shrimp, and all kinds of seafood as these are the leanest, protein-dense sources and are much lower in calories compared to other protein sources. Korean bbq will often have higher fat content meats, such as pork belly and short ribs. Eating these without portion control, such as at an all-you-can-eat bbq spot, can easily lead to weight gain.
- For Banchan, Eat More Vegetables– Lots of vegetables are found in Korean diet, especially in Korean side dishes, or banchan. Go for the kimchi, radish, spring onions, and bean sprouts. Fish cake and rice cakes are more carb heavy and should be eaten sparingly.
- Substituting, Portioning, or Omitting High-Calorie Ingredients – Some high-calorie ingredients can be omitted or substituted without sacrificing the flavor of the dish too drastically. For example, sesame oil, which is often included in Korean marinades, is very high in calories. But given how pungent it is, a small amount is more than enough to achieve the same flavor.
- Drink Lots of Water –The only major flaw of the Korean diet is its high sodium content. In fact, South Koreans are heavy consumers of sodium. While sodium has no impact on weight loss, it does dehydrate you and can lead to high blood pressure and heart problems. Make sure you drink plenty of water to be properly hydrated.
- Limit alcohol intake – While it is often Korean culture to have a soju (Korean liquor) with dinner, alcohol has no nutritional value and often leads to empty calories and inhibited eating.
My Top 24 Favorite Healthy Korean Recipes
Kimchi Fried Rice
Kimchi fried rice is a classic Korean fried rice dish that combines chewy rice with delicious kimchi and meat. It's comforting and flavorful and a classic favorite. This dish is actually a popular choice for those that are into meal prepping given how simple and flavorful this dish is.
So what does the nutrition profile for kimchi fried rice look like? Is kimchi fried rice healthy?
Let's take a look at the nutrition breakdown of the kimchi fried rice:
Kimchi fried rice can be a very healthy dish, consisting of 405 calories, with 34 grams of protein, 10 grams of fat, and 45 grams of carbs. It predominantly consists of protein from the meat and eggs, carbs from the rice, and probiotics and many other vitamins from the kimchi itself,making it a well-balanced nutritious meal.
To learn more, check out my chicken kimchi fried rice recipe.
Soondubu (Soft Tofu Soup)
Soondubu, or Korean soft tofu soup, is a delicious stew dish consisting of soft tofu, crunchy vegetables, meat, and egg yolk, making an amazing combo. It's a popular dish in Korean cuisine.
So what does the nutrition profile for soondubu look like? Is soondubu healthy?
Let's take a look at the nutrition breakdown of soondubu:
Soondubu can be a very healthy dish, consisting of 353 calories with 38 grams of protein, 18 grams of fat, and 12 grams of carbs. As you can see, the dish has a very impressive nutrition profile predominantly consisting of proteins, making it a great, protein-packed meal. It is often eaten with a serving of rice and side of kimchi.
To learn more, check out my healthy soondubu recipe.
Dak Bulgogi (Chicken Bulgogi)
Dak bulgogi, or chicken bulgogi, is a variation of the popular Korean beef bulgogi dish that uses chicken instead. The chicken is marinated in a sweet soy based sauce and grilled to perfection, giving it a delicious smokey flavor.
So what does the nutrition profile for this dak bulgogi look like? Is dak bulgogi healthy?
Let's take a look at the nutrition breakdown of the dak bulgogi:
Dak bulgogi can be a very healthy dish, consisting of 430 calories with 37 grams of protein, 20 grams of fat, and 42 grams of carbs. As you can see, the dish has a very impressive nutrition profile predominantly consisting of proteins, making it a great, protein-packed meal. I paired it with a side of rice to make it a more well rounded meal.
To learn more, check out my Dak Bulgogi recipe.
Spicy Chicken Bulgogi
Spicy Chicken bulgogi, or Dak bulgogi, is a variation of the well known Korean barbecue dish bulgogi. Using chicken instead of beef and adding some extra kick to it, this spicy chicken bulgogi is sure to be a satisfying protein packed with an extra kick and satisfy your cravings for Korean barbecue.
So what does the nutrition profile for this spicy chicken bulgogi look like? Is spicy chicken bulgogi healthy?
Let's take a look at the nutrition breakdown of the spicy chicken bulgogi:
Spicy chicken bulgogi can be a very healthy dish, consisting of 290 calories, with 34 grams of protein, 20 grams of fat, and 12 grams of carbs. As you can see, the dish has a very impressive nutrition profile predominantly consisting of proteins, making it a great, protein-packed meal. You can easily pair it with a side of rice to make it a well-balanced meal.
To learn more, check out my Spicy Chicken Bulgogi recipe.
Dakdoritang
Dakdoritang, or Korean spicy chicken stew, is a delicious and healthy dish that will warm your soul. It’s complete with juicy braised chicken thigh with flavorful vegetables braised in a sweet and spicy braising sauce.
So what does the nutrition profile for dakdoritang look like? Is dakdoritang healthy?
Let's take a look at the nutrition breakdown of the dakdoritang:
A serving of dakdoritang is 430 calories, with 31 grams of protein, 19 grams of fat, and 48 grams of carbs.
Dakdoritang is a really healthy dish given that it predominantly consists of protein from the chicken. To keep it healthier, opt for boneless skinless cuts of chicken as opposed to skin-on chicken if possible as this will cut a significant amount of fats and calories.
To learn more, check out my Dakdoritang recipe.
Air Fryer Korean Fried Chicken
Korean fried chicken is a classic favorite, and by using an air fryer, you can make it much healthier with the same great flavor and texture. The chicken is fried with a crunchy breading and dipped in delicious spicy gochujang- based sauce that is sweet and spicy makes for a delicious dish that everybody loves.
So what does the nutrition profile for the air fryer Korean fried chicken look like?
Let's take a look at the nutrition breakdown of the Air Fryer Korean fried chicken:
With an air fryer, you can make Korean chicken wings the healthy and easy way. Air frying requires significantly less oil, which is a major source of the calories from Korean fried chicken.Made with air fryer, a serving of this dish is 340 calories, with 21 grams of protein, 14 grams of fat, and 30 grams of carbs.
To learn more, check out my Air Fryer Korean fried chicken recipe.
Dak Galbi
Cheese Dakgalbi is a spicy tasty Korean dish with juicy, spicy marinated chicken topped with gooey melted cheese and generally is cooked on a dak galbi pan made of cast iron, giving it a smoky and delicious flavor.
So what does the nutrition profile for this dak galbi look like? Is dak galbi healthy?
Let's take a look at the nutrition breakdown of the dak galbi:
Dak Galbi can be a very healthy dish, consisting of 328 calories, with 40 grams of protein, 17 grams of fat, and 19 grams of carbs.This is a great low carb recipe, although you can easily add a side of rice to round out the meal.
The key to making this dish healthy is portioning the dish correctly – given the dish is usually eaten in big groups, it might be hard to do when eating out. But when cooking it at home, it's really easy to make it healthy.
To learn more, check out my Dak Galbi recipe.
Chicken Kalguksu
Kalguksu is a hearty Korean noodle soup recipe. Made with chewy knife cut noodles and soaked in an umami soy-based broth and juicy chicken thigh, this dish is like a Korean version of chicken noodle soup.
So what does the nutrition profile for this chicken kalguksu look like? Is chicken kalguksu healthy?
Let's take a look at the nutrition breakdown of the chicken kalguksu:
A serving of Chicken Kalguksu is only 447 calories, with 37 grams of protein, 22 grams of fat, and 37 grams of carbs, following the recipe and portions below.
As you can see, the dish has a very impressive well-balanced nutrition profile predominantly consisting of proteins and carbs. However, the key to making this dish help rather than hinder progress towards your fitness goals is picking the right cut of chicken and portioning ingredients mindfully.
To learn more, check out my chicken kalguksu recipe.
Jang Kalguksu
Jang Kalguksu, orgochujang noodle soup, is a comforting Korean noodle soup dish that is spicy, flavorful, and comforting. The delicious chewy noodles in the spicy warm broth make for a delicious meal, especially in the cold winter months.
So what does the nutrition profile for this jang kalguksu look like? Is jang kalguksu healthy?
Let's take a look at the nutrition breakdown of the jang kalguksu:
A serving of Jang Kalguksu is only 433 calories, with 43 grams of protein, 18 grams of fat, and 42 grams of carbs, following the recipe and portions below.
It has a well-balanced mix of protein and carbs. As long as each ingredient is portioned mindfully, this is a great healthy meal.
To learn more, check out my jang kalguksu recipe.
Kkori Gamtang (Korean Oxtail Soup)
Korean oxtail soup is a comforting and soothing broth with a rich flavor that is perfect for soup season. The delectable oxtail broth seasoned to taste is the ultimate comfort dish.
So what does the nutrition profile for this oxtail soup look like? Is oxtail soup healthy?
Let's take a look at the nutrition breakdown of the oxtail soup:
A serving of Korean oxtail soup contains510 calories with 55 grams of protein, 25 grams of fat, and 15 grams of carbs.
As you can see, the dish has a very impressive well-balanced nutrition profile predominantly consisting of proteins.
Given that oxtail is a protein source that has a decent amount of fat, the key to making this dish healthy is to portion the oxtail mindfully.
To see how to make the dish, check out my Korean oxtail soup recipe.
Chicken Bibimbap
Chicken Bibimbap (also known as Korean mixed rice bowl)is a rice-based dish consisting of a chewy crispy rice mixed with savory grilled meats and crunchy vegetables. It is a popular staple in Korean restaurants.
So what does the nutrition profile for this chicken bibimbap look like? Is chicken bibimbap healthy?
Let's take a look at the nutrition breakdown of the Chicken Bibimbap Nutrition:
Bibimbap is a very healthy dish given that it predominantly consists of protein mixed with a variety of nutritious vegetables, and rounded out with carbs from the rice, making it a very well-balanced, nutritious meal. A serving of the dish is 473 calories, with 34 grams of protein, 21 grams of fat, and 50 grams of carbs..
The key to making this dish low calorie is to portion the ingredients mindfully and opt for a lean protein source.
Check out my chicken bibimbap recipe to learn more.
Air Fryer Kimchi Pancake
Kimchi pancake is a delicious Korean style savory pancake made with kimchi and fried in pancake and vegetables, often served with a dipping sauce. It is a classic Koreantown favorite. Making it with an air fryer cuts down calories significantly.
So what does the nutrition profile for this Kimchi pancake look like? Is this air fryer Kimchi pancake healthy?
Let's take a look at the nutrition breakdown of the air fryer kimchi pancake:
A serving of kimchi pancake consists of 176 calories with 10 grams of protein, 5 grams of fat, and 24 grams of carbs.
By using an air fryer to cut down oil usage and mindfully portioning ingredients, I cut down on the calorie and fat content of the kimchi pancake immensely.
Check out air fryer Kimchi pancake recipe to learn more.
Air Fryer Seafood Pancake
Seafood pancake is another popular Korean style pancake consisting of seafood and scallions served with a dipping sauce. I really like making it with an air fryer as it cuts down calories significantly through using a much lower amount of oil.
So what does the nutrition profile for this Seafood pancake look like? Is this air fryer Seafood pancake healthy?
Let's take a look at the nutrition breakdown of the air fryer seafood pancake:
A serving of kimchi pancake consists of 176 calories with 10 grams of protein, 5 grams of fat, and 24 grams of carbs.
By using an air fryer to cut down oil usage and mindfully portioning ingredients, I cut down on the calorie and fat content of the kimchi pancake immensely.
Check out air fryer Kimchi pancake recipe to learn more.
Korean Steamed Egg (Gyeranjjim)
Korean steamed egg, or gyeranjjim, is a steamed egg dish that consists of egg steamed in a Korean stone bowl. It is a popular side dish at Korean barbecue restaurants.
So what does the nutrition profile for this Korean steamed egg dish look like? Is Korean steamed egg healthy?
Let's take a look at the nutrition breakdown of the Korean steamed egg:
A serving of Korean steamed egg consists of 328 calories with 24 grams of protein, 25 grams of fat, and 0 grams of carbs.
Given the dish predominately consists of eggs, it is a super protein packed dish. Just be sure to portion the sesame oil carefully. It is a very essential garnish for the dish, but also quite heavy in calories.
Soy Marinated Salmon Sashimi
Nothing beats the refreshing taste of some spicy salmon sashimi. This dish is from a Korean spin-off of poke - similarly marinated with some extra spices and simmered for that extra delicious flavor.
So what does the nutrition profile for the soy marinated salmon sashimi look like? Is it healthy?
Let's take a look at the nutrition breakdown of tom yum soup:
Salmon sashimi is very healthy as long as it is eaten with portion control - a 4 ounce serving of salmon sashimi consists of 325 calories, with 23 grams of protein and 15 grams of fat, making it a very high-calorie density dish largely because of the healthy fats present in salmon.
Given that salmon is a higher calorie density protein, the key to making this dish healthy is careful portioning of the salmon.
To learn more, check out my soy marinated salmon sashimi recipe.
Soy Marinated Scallop
Soy marinated scallops is another popular choice among Korean's soy marinated raw seafood. Scallops, like most seafood, is a great source of lean protein. While this dish may be harder to find at a Western restaurant, it's quite easy to make at home. Just be sure to get sushi grade scallops to minimize risk of getting sick from consumption of raw food!
So what does the nutrition profile for soy marinated scallop look like? Is soy marinated scallop healthy?
Let's take a look at the nutrition breakdown of the soy marinated scallop:
Soy marinated scallop can be a great healthy and simple dish. By using the portions and ingredients above, it is only about 271 calories with 46 grams of protein, 6 grams of fat, and 18 grams of carbs.
Pair it with 1 serving of rice for a more well-rounded meal.
Bibim Naengmyeon (Korean Spicy Cold Noodles)
Bibim Naengmyeon, or Spicy Korean Cold Noodles, is a classic Korean summer dish. It consists of Korean buckwheat noodles, slices of lean beef and pear mixed in a delicious spicy cold broth. It is also often topped with an egg.
So what does the nutrition profile for Korean spicy cold noodles look like? Is Korean spicy cold noodles healthy?
Let's take a look at the nutrition breakdown of the Korean cold noodles:
Korean cold noodles can be a very healthy dish, consisting of 393 calories, with 20 grams of protein, 20 grams of fat, and 38 grams of carbs. As you can see, the dish has a very impressive nutrition profile predominantly consisting of proteins and carbs, making it a flavorful and well-balanced meal.
The key to making this dish healthy is to portion ingredients mindfully, especially the beef and the noodles, which can add up in calories easily.
Octopus Stir Fry
Nakji Bokkeum, or Korean spicy octopus stir fry, is a beloved Korean seafood dish consisting of octopus and vegetables stir fried in a delicious sweet and spicy sauce. It is also often paired with noodles or a side of rice.
So what does the nutrition profile for the Korean spicy octopus stir fry look like? Is nakji bokkeum healthy?
Let's take a look at the nutrition breakdown of the nakji bokkeum:
Nakji bokkeum can be a super healthy dish consisting of 300 calories with 21 grams of protein, 3 grams of fat, and 43 grams of carbs. At only 330 calories, it packs 28 grams of protein, 7 grams of fats, and 36 grams of carbs.
As you can see, the dish has a very impressive nutrition profile predominantly consisting of proteins and carbs, making it a flavorful and well-balanced meal that is also easy to make.
Given octopus is a naturally lean protein source, it's not hard to make this dish healthy. The key is to portion the sauce ingredients carefully and portion the side of carbs.
Dubu Kimchi
Dubu Kimchi, or stir fried kimchi with tofu, is a dish consisting of kimchi stir fried with veggies and paired with a side of firm tofu. The umami and pungent kimchi flavor paired with the silky tofu makes a great combination.
So what does the nutrition profile for the dubu kimchi look like? Is dubu kimchi healthy?
Let's take a look at the nutrition breakdown of the dubu kimchi:
Dubu kimchi can be a great healthy dish. At only 347 calories, it packs 28 grams of protein, 18 grams of fats, and 25 grams of carbs. As you can see, the dish has a very impressive nutrition profile predominantly consisting of proteins and carbs, making it a flavorful and well-balanced meal that is also easy to make.
The key to making this dish help rather than hinder progress towards your fitness goals is portioning ingredients mindfully and picking the right proteins. The dish is traditionally served with pork, but for purposes of making the dish healthier, I omitted it.
Jjampong Seafood Noodles
Jjampong, or spicy Korean seafood noodles, consists of chewy knife-cut noodles with delicious seafood in a delicious spicy seafood broth. It is a super comforting noodle soup dish that is perfect on a cold night.
So what does the nutrition profile for the jjampong look like? Is jjampong healthy?
Let's take a look at the nutrition breakdown of jjampong:
Jjampong is a very low calorie and high protein dish – by using the portions and ingredients above, it is only about 378 calories with 32 grams of protein, 8 grams of fat, and 45 grams of carbs. Given that seafood is largely lean proteins, the only thing to keep in mind is to portion the noodles and soup ingredients mindfully.
Korean Air Fryer Popcorn Chicken
Korean air fryer popcorn chicken is similar to Korean fried chicken, but popcorn chicken style. With the chicken air fried to perfection and tossed in a delicious gochujang sauce.
So what does the nutrition profile for this spicy popcorn chicken look like? Is Korean popcorn chicken healthy?
Let's take a look at the nutrition breakdown of this healthy Korean popcorn chicken:
This Korean popcorn chicken can be a very healthy dish, consisting of 365 calories, with 46 grams of protein, 22 grams of fat, and 21 grams of carbs.
The dish predominantly consists of protein, making it a very protein-packed dish. The key is to portion the sauce ingredients mindfully, as ingredients such as honey can add up in calories very easily.
Check out spicy Korean popcorn chicken recipe to see how I put this recipe together.
Doenjang Miso Carbonara
Doenjang carbonara is a delicious fusion creation that is a spinoff of the popular miso carbonara. It utilizes doenjang, a Korean version of miso, giving this carbonara a delicious umami flavor.
So what does the nutrition profile for Doenjang carbonara look like? Is it healthy?
Let's take a look at the nutrition breakdown of the doenjang carbonara recipe:
Doenjang carbonara is a very healthy dish, consisting of 267 calories, with 14 grams of protein, 7 grams of fat, and 37 grams of carbs.
The key to making this dish low calorie is portion controlling the sauce and the noodles.
While this dish is low in calories, it is not nearly enough protein. I would recommend pairing it with some protein, such as the spicy chicken bulgogi.
Check out doenjang carbonara to see how I put this dish together healthily.
Kimchi Carbonara
Kimchi carbonara udon is perfect for kimchi lovers and super easy to make. The salty, delicious Kimchi flavor paired with the creamy texture of an egg coated on the chewy udon noodles makes a truly mouthwatering recipe.
So what does the nutrition profile for kimchi carbonara udon look like? Is kimchi carbonara udon healthy?
Let's take a look at the nutrition breakdown of the kimchi carbonara:
Kimchi carbonara can be a yummy low calorie dish, consisting of 268 calories, with 13 grams of protein, 7 grams of fat, and 43 grams of carbs.
Pair it with a poached egg for a creamy like texture and additional protein. Check out my recipe for kimchi carbonara to see how I made mine.
Ssamjang Udon Pasta
Ssamjang cream udon is a delicious fusion creation that combines the savory Korean ssamjang paste with some cream and chewy udon noodles. This dish is spicy, low calorie, and super easy to make.
So what does the nutrition profile for ssamjang cream udon look like? Is ssamjang cream udon healthy?
Let's take a look at the nutrition breakdown of the ssamjang cream udon:
This ssamjang pasta is a very low calorie dish, consisting of 295 calories, with 7 grams of protein, 12 grams of fat, and 38 grams of carbs. Given the lower protein content of this dish, I'd recommend serving it with a side of bulgogi grilled chicken thighs, which would only add about 160 calories while making this an overall well-rounded meal. By portioning higher calorie ingredients mindfully, I was able to make this a satisfying low calorie meal.
