High-Protein Peanut Noodles

These luscious peanut noodles are an easy 20-minute meal. Chewy udon is tossed in a silky sauce made from creamy peanut butter and silken tofu, creating a rich texture that still feels light. Soy sauce, rice vinegar, ginger, garlic, chile-garlic sauce, and toasted sesame oil add savory depth, gentle heat, and a bright pop of acidity that balances the peanut butter’s richness and subtle sweetness. A quick blitz in the blender pulls everything together in minutes, keeping prep minimal and the whole recipe comfortably under 30 minutes.

If you like sesame noodles, think of this as a close cousin. It calls upon many of the same pantry-friendly ingredients, but with the round, nutty sweetness of peanut butter and a bit more heft. Peanut-based sauces appear across many cuisines, especially in parts of Southeast Asia, and American-style “peanut noodles” have become a staple because they’re flexible and forgiving. This version keeps that bold, creamy, lightly spicy spirit while using tofu as a simple way to bump up protein. The dish is naturally vegetarian, but it welcomes add-ins — try grilled chicken, shrimp, or crumbled ground meat for a heartier bowl.

It’s simple overall, but a couple of small moves make it especially foolproof. A splash of warm water loosens the sauce into a glossy, pourable consistency (it shouldn’t be thick or gloppy at all). And tossing the noodles with a smaller amount of sauce first, then adding more as needed, keeps everything evenly coated and perfectly balanced.

How much protein is in the peanut-tofu sauce?

The protein in this dish comes primarily from the peanut butter and silken tofu. Exact totals will vary by brand, but if you’re using Jif as suggested, the nutrition label lists 7 grams of protein per 2 tablespoons. Because the recipe calls for 1/2 cup peanut butter (8 tablespoons), that works out to 28 grams of protein total, or 14 grams per serving (the recipe serves two). The tofu’s protein density also depends on the brand. For example, a 16-ounce package of Whole Foods Market 365 Organic Silken Tofu — the one F&W Recipe Tester Julia Levy used — lists 4 grams of protein per 3 ounces. Using the recipe’s 1/2 cup silken tofu, that translates to a little over 2 grams of protein per serving., rounding out the total to 16 grams of protein per serving of noodles.

The best substitutes for udon noodles

Udon noodles have a texture that’s soft yet chewy, even a little bouncy, and a mild, wheaty flavor. Swap in fresh or frozen lo mein or other Chinese wheat noodles for a similar flavor and texture. Ramen or soba also works well; soba adds a nutty depth that complements the peanut butter sauce. Because the sauce is especially creamy, a thicker noodle is best for clinging to and holding the sauce. 

Notes from the Food & Wine Test Kitchen

• Tossing the noodles with 3/4 cup sauce to start, then adding more small amounts as needed, prevents oversaucing and keeps the finish glossy, not heavy.
• If you’re sensitive to spice, reduce or omit the chile-garlic sauce in the sauce and/or skip the gochugaru topping.
• For more protein, add shredded rotisserie chicken, shrimp, pan-seared tofu cubes, or edamame. You can also opt for protein pasta instead of the udon.

This recipe was developed by Julia Levy; the text was written by Andee Gosnell.