High-Protein GLP-1 Dinner: Tofu Peanut Noodles

August 2, 2026

GLP-1 Nutrition · Recipes

Tofu Peanut Noodles

Golden tofu and noodles tossed in a creamy peanut sauce. A comforting, plant-based dinner with edamame to keep it genuinely high in protein.

Why this works on GLP-1

Peanut noodles are a takeaway favourite, and this version keeps the comfort while making it work for GLP-1 medication. Tofu and edamame together turn it into a real source of protein, which matters when appetite is lower and protein helps protect lean muscle during weight loss. Browning the tofu gives it a satisfying, chewy bite.

The peanut sauce brings big flavour, so a single tablespoon of peanut butter goes a long way. Keeping the portion modest lets you enjoy the richness while keeping the calories in check, since nut butters are energy-dense.

~30 gProtein
per serving

~490Calories
per serving

20 minOne pan,
single serving

Ingredients · makes 1 serving

Firm tofuPressed and cubed 180 g
Edamame beansShelled · lifts the protein and adds fibre 60 g
NoodlesEgg, rice, or wholewheat, cooked 70 g dry
Peanut butterSmooth or crunchy, no added sugar 1 tbsp
Soy sauce and limeLow-sodium soy, plus lime juice for the sauce 1 tbsp · ½ lime
Garlic and gingerMinced or grated 1 clove · 1 tsp
Avocado oilFor frying · high smoke point 1 tsp
To finish, optionalSpring onion, chilli flakes, crushed peanuts, coriander to taste

Method

Cook the noodles. Prepare the noodles according to the packet instructions, then drain and set aside. Add the edamame to the water for the last 2 to 3 minutes to cook through.
Fry the tofu. Heat 1 tsp of avocado oil in a pan over medium-high heat. Add the pressed, cubed tofu and cook for 5 to 6 minutes, turning, until golden and crisp on several sides.
Make the sauce. Whisk the peanut butter, soy sauce, lime juice, garlic, and ginger with a splash of warm water until smooth and pourable.
Toss and serve. Add the noodles, edamame, and sauce to the pan with the tofu and toss over low heat for a minute until everything is coated and hot. Finish with spring onion, chilli, or crushed peanuts, and eat slowly to gauge fullness on a reduced appetite.

Approximate nutrition per serving

~30 gProtein ~490Calories ~7 gFibre ~48 gCarbs ~18 gFat

Makes one serving. Tofu and edamame together provide the protein; without the edamame, the tofu alone gives around 20 to 22 g. Peanut butter is energy-dense, so keep it to a tablespoon. Figures vary with the noodles and tofu.

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Disclaimer. This content is provided by Evoren for general educational and informational purposes only and reflects the perspective of a Qualified Nutritional Therapist. It is not medical advice and is not a substitute for guidance from your prescribing clinician or other healthcare professional. Nutritional needs, including protein targets, vary from person to person. Always speak with your healthcare professional before making changes to your diet, supplements, or medication while taking GLP-1 treatments, particularly if you experience nausea, digestive symptoms, or other side effects.