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I don’t know about you, but I find packing lunch one of the hardest parts of staying keto.
I mean, let’s be honest here, there are only so many salads or egg cups that you can eat before you want to throw your Tupperware at Betty from Accounting for eating her takeout next to you.
Enter these noodle jars. They are quick to put together the night before, keep well in the fridge, travel easily and they taste amazing! And the winning point? All you need is boiling water to make them once you’re ready to eat them at work.
I have used chicken flavourings here, but you can use any broth and meat combination that appeals to you. It’s a great way to use up leftover meat from dinner. If you like to eat something fast, hot, nourishing, satisfying and low carb for lunch (or dinner or breakfast) then check these portable noodle soup jars out.
I have used Ball Mason jars. But really any clean glass jar with a tightly fitting lid will do. Just make sure that the mouth is wide enough for you to eat out of easily. Enjoy!
Hands-on Overall
Serving size jar
Nutritional values (per serving, jar)
Net carbs5.3 grams
Protein22.2 grams
Fat16.6 grams
Calories262 kcal
Calories from carbs 8%, protein 34%, fat 58%
Total carbs8.2 gramsFiber2.8 gramsSugars3.3 gramsSaturated fat2.6 gramsSodium1,027 mg(45% RDA)Magnesium29 mg(7% RDA)Potassium288 mg(14% EMR)
Ingredients (makes 2 servings)
- 1 packet Shirataki noodles, rinsed and drained (200 g/ 7.1 oz)
- 2 heaped tsp dehydrated chicken broth or stock
- 1 cup diced or shredded cooked chicken breast (142 g/ 5 oz)
- 1/2 cup bean sprouts, choose the thicker sprouts (25 g/ 0.9 oz)
- 1/4 cup grated carrot (32 g/ 1.1 oz)
- 1 medium spring onion, sliced (15 g/ 0.5 oz)
- 2 tbsp thinly sliced red bell peppers (20 g/ 0.7 oz)
- 2 tbsp thinly sliced yellow bell peppers (20 g/ 0.7 oz)
- 2 tbsp extra virgin olive oil (30 ml)
- freshly chopped chile pepper, to taste
- fresh coriander, to taste
Note: Make sure that you read your labels well to ensure that extra carbs aren’t sneaking in. Alternatively, use quality chicken stock or bone broth.
Instructions
- Open your Shirataki noodles and rinse them well under cold water, according to packet directions. Drain and leave in colander until ready. Option: to remove any unwanted smell, use this method to prepare shirataki noodles and keep them in the fridge until ready to use.
- Place your powdered stock in the bottom of each jar. Next place your chicken and then the drained noodles.
- Top with the red peppers, spring onions, chilli, coriander, carrot and bean sprouts and finish off with a tablespoon of olive oil per jar.
- Place lid on jar and store in fridge until ready to eat.
- To Serve: Remove lid and pour boiling water into jar until full.
Stir contents well and let sit for about five minutes to allow the vegetables to soften.
Blow Betty from Accounting a big kiss and eat up!
Ingredient nutritional breakdown (per serving, jar)
| Net carbs | Protein | Fat | Calories |
|---|
| Shirataki noodles |
| 1.5 g | 0 g | 0.2 g | 4 kcal |
| Soup, chicken broth or bouillon, dry, prepared with water |
| 0.7 g | 0.7 g | 0.6 g | 10 kcal |
| Bean sprouts, fresh (sprouted mung beans) |
| 0.5 g | 0.4 g | 0 g | 4 kcal |
| Carrot, fresh |
| 1.1 g | 0.1 g | 0 g | 7 kcal |
| Spring onion, scallion, green onion, fresh |
| 0.4 g | 0.1 g | 0 g | 2 kcal |
| Peppers, red bell, fresh |
| 0.4 g | 0.1 g | 0 g | 3 kcal |
| Peppers, yellow bell, fresh |
| 0.4 g | 0.1 g | 0 g | 3 kcal |
| Peppers, chile (chili), fresh |
| 0.4 g | 0.1 g | 0 g | 2 kcal |
| Coriander (cilantro), fresh |
| 0 g | 0 g | 0 g | 0 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 13.5 g | 119 kcal |
| Chicken breast, cooked, boiled |
| 0 g | 20.6 g | 2.2 g | 107 kcal |
| Total per serving, jar |
| 5.3 g | 22.2 g | 16.6 g | 262 kcal |
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