Instant Noodle Soup Meal Prep (High-Protein Mason Jar Ramen)

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Jan 17

Layered glass jar with ingredients for instant noodles and boiling water being poured over the top.

Creamy, savory, and weirdly nostalgic—in the best way. These are my grown-up instant noodles that taste like cozy cup noodles, but they’re actually a healthy meal prep lunch with 1 cup of fresh vegetables and 20g+ protein in every jar.

If you’ve ever saved one of those TikTok instant noodle jar videos and then never made it, this is your sign. These ramen jars are built from simple grocery store ingredients; they keep beautifully for busy weekdays, and all you need at lunch is boiling water (aka hot water from a kettle).

The best part: you’re making a homemade version of an instant ramen moment—without the mystery flavor packet doing all the work. If you love quick and easy asian-inspired meals, be sure to also check out my Easy One Pot Viral Dumpling Soup, my Easy 30 Minute Sweet and Sticky Tofu with Broccoli, and my kids’ favorite, Vegan Korean Beef.

Why You’ll Love These Ramen Jars

High-protein + high-fiber without diet-y vibes. This is a real lunch, not a sad desk snack.
Meal prep that stays crisp. Using slaw mix (hello red cabbage + carrots) means the veggies don’t collapse by Day 2, but feel free to use whatever veggies are lingering in the fridge instead.
That instant noodle broth taste—made at home. The flavor base is miso + tahini + soy + sesame, so the broth tastes rich and savory.
Great options for picky eaters. Choose ramen noodles or thin rice noodles (rice vermicelli) for a gluten-free swap.
Perfect for a busy day. No stove, no pot of water, no extra dishes—just boil water in a kettle and you’re set.

Top dow shot of ingredients for instant noodle ramen meal prep on marble counter.

Ingredients + Swaps

The flavor base (bottom of the jar)

This is what makes it taste like instant noodle soup, but better:

Miso paste - white miso is mellow and cozy
Tahini - makes the broth creamy
Soy sauce - or coconut aminos if you want it a little sweeter
Sesame oil - toasted gives the best flavor
Hot water - optional, but you may need it to thin into a spoonable paste

Optional flavor boosters (use what you like):

Chili paste (or chili garlic sauce/sambal oelek) for extra heat
Brown sugar or maple (tiny amount balances salty/spicy)
Rice vinegar for brightness
Fresh garlic or ginger (or both!)
Red pepper flakes, if you like a quick spicy shortcut
If you want a stronger “broth taste,” you can add a little bouillon cube to the base—but start small.

Protein (choose one)

High-protein tofu (my main ingredient for the 20g+ jars)
Edamame (easy, high-protein, no chopping)

Vegetables

Coleslaw mix (shredded cabbage + carrot; often includes red cabbage)
Optional: chop it a bit so it’s easier to eat in a noodle jar.
More great options for fresh vegetables (mix + match):
Bok choy (chopped)
Bell peppers
Snap peas or snow peas
Bean sprouts
Bamboo shoots
A handful of leafy greens (add day-of if you don’t want them wilted)

Noodles (choose one)

Ramen noodles (use the cake, skip the seasoning packet)
Rice vermicelli / thin rice noodles (gluten-free option)

Four glass jars of meal prep for instant noodle soup containing a miso flavor base, tofu, vegetables, and noodles.

The Best Way to Layer Ramen Jars (so nothing gets soggy)

This order matters. It’s the difference between “wow” and “why is this mushy?”

Bottom of the jar: flavor base
Veg layer: slaw mix + any crunchy raw vegetables
Protein: tofu cubes (or edamame)
Top layer: noodles (keep them dry)
Step-by-Step: Instant Noodle Meal Prep (No cooking day-of)
1) Make the flavor base
Whisk miso, tahini, soy sauce, and sesame oil. Add hot water a little at a time until it’s smooth and spoonable.
2) Divide into jars
Spoon the base into the bottom of the jar (this helps it dissolve into flavorful broth later).
3) Assemble the jars
Layer slaw mix, then tofu (or edamame), then noodles on top.
4) Store
Seal and refrigerate.

5) To eat
- If your jar is ice-cold, let it sit at room temperature for 10 minutes first (glass + boiling water = don’t tempt fate).
- Add boiling water (about 2 to 2¼ cups for a 743 ml jar), cover, and let sit 6–8 minutes.
- Stir halfway to break up noodles and fully dissolve the base.
- Top with green onions, sesame seeds, seaweed, and whatever spicy thing makes you happy.

Pro Tips

Don’t use cold water. You need hot broth for the noodles to soften and the base to dissolve.
Keep noodles on top. If noodles sit in the wet stuff, they’ll go soft in the fridge.
Want extra heat? Add chili paste to the base, then finish with sriracha. (Or go sweeter with sweet chili sauce.)
If the broth tastes too strong: add a splash more boiling water.
If you want a more “instant noodle cups” vibe: add a pinch of sugar and a little extra soy.
Mixed-diet household note: some versions use rotisserie chicken, chicken stock, bone broth, or chicken base… and some use fish sauce. I’m keeping this plant-based, but the method works either way (and no, you do not need to worry about raw meats here because we’re not using them).

Line up of instant noodle meal prep jars on a refrigerator shelf being stored for later use.

Make-Ahead + Storage

These ramen jars are best within 3 days for crunch + noodle texture.
Keep sealed in the fridge in an airtight container (or tightly closed jar).
I like making these at the beginning of the day of the week when I know my schedule is chaos.

FAQs

Do I have to use mason jars?

No—use any similar wide-mouth jar. The key is a larger jar so there’s room for noodles + stir space. My favorite jars for meal prep are wide-mouth Weck brand jars!

Can I use different types of noodles?

Yes. Ramen cakes are classic, but thin rice noodles (rice vermicelli) are an easy gluten-free swap.

Can I add more vegetables?

Absolutely. Use crunchy fresh ingredients that hold up: snap peas, bell peppers, bean sprouts, bamboo shoots, bok choy, and shredded cabbage. Leafy greens are best added day-of.

What if I want a less salty broth?

Use low-sodium soy sauce and taste your base before dividing.

Nutrition note / daily values

Nutrition will vary based on noodle brand and tofu vs edamame. I’m not a registered dietitian—I use macro trackers as a helpful guide, not a moral scorecard.

If you make these, tag @thevegansix and tell me your favorite topping combo—extra heat people, I see you.

Protein note: Protein varies by noodle choice and whether you use tofu or edamame. With ~100–120g high-protein tofu per jar, most jars land at 20g+ protein in common trackers. Storage: Best within 3 days for crunch + noodle texture. Noodle texture tip: For the best texture, store noodles separately and add at serving. If stored in the jar, keep noodles on top and away from moisture. Jar safety: Avoid pouring boiling water into an ice-cold glass jar—let it warm slightly first. Make it spicier: Add chili paste to the base or finish with sriracha. Gluten-free: Use rice vermicelli and gluten-free soy sauce (tamari).

lunch, meal prep

Asian-Inspired

Yield: 4

Author: Corey Taylor