Kiana’s 15 min. Healthy Udon Noodle Soup – Made with Tilapia & Kale!

Aloha everyone!  I grew up eating alot of Chinese & Japanese Food.  My amazing mom used to whip together 10 course Chinese meals like most people make a hamburger.  Because my Mom is now retired, these days she just makes reservations.

I modified this recipe to make it healthier and love sharing it with my kids, my friends and you!  Everyone I've shared this recipe with loves it! I hope you love it too and that you add your favorite protein and vegetables to create your own version of my Healthy Udon Soup 🙂


15 minutes to soup time! And yes, I have pink chopsticks!

One of my favorites is Noodle Soup.

I love hearty soups because the it warms you up, the clear broth is healthy as compared to fattening cream soups, and sometimes it's fun to put the soup in a mug with chopsticks and have dinner curled up on the couch.

You can make this soup with either traditional Chinese noodles which are thinner or Udon noodles which is a type of thick wheat flour noodle.

Aloha! Kiana's Healthy Noodle Soup in 10 minutes! Add your favorite fish, chicken or tofu. Everyone LOVES this recipe :)


~ Or Add Your Favorite Veggies, Fish or Chicken


  • 1 Package Organic Udon Noodles (Trader Joes or Costco sells this with 6 individually sealed bags inside.)
  • Chopped Green Onions (I pre-chop my green onions, bell peppers, onions etc. every Sunday and keep in air tight container)
  • 1 tsp. garlic (I buy pre chopped in a jar)
  • 1 container low sodium organic vegetable soup broth or chicken broth
  • 1 filet Tilapia or 1 cooked chicken breast shredded (I prefer Tilapia, it cooks fast and is really tender and mild. My kids love it too!)
  • 1/4 tsp. sesame oil
  • 1 Tbs. low sodium soy sauce
  • 2 handfuls veggies (bokchoy, kale, snow peas, carrots or all of them!) if kale, use washed, de-veined and chopped organic Kale (I buy the pre-washed, pre-chopped organic kale in a bag if I'm pressed for time)


Heat pan with 1 Tbs. canola oil, add garlic and green onions. Quickly stir fry Kale or your favorite veggies.

Pour in soup, add remaining ingredients except for fish (or chicken).  Gently stir.  Bring to boil.  Add Udon noodles and gently place fish (or chicken) in broth, lower to simmer, cover and poach fish for 10 minutes. YUM!

Why I love this soup:

The best things about this soup:

  • it only takes about 15 min.
  • you have a complete meal in a bowl
  • it's super easy to clean up
  • it's customizable: you can add different clean protein and your favorite vegetables to make it a little different each time!   I like organic kale, book Chou, snow peas, carrots, squash...
pork sausage 2
See the white chunks of fat? Yikes.


My mom originally made this soup and served it with rice and "lop cheung" or Chinese for full fat pork sausage, as the protein. I never liked it very much.  It's super fattening, high sodium, nitrate loaded sausage.

As kids, we literally thought the big clear chunks in the sausage were jello? Yikes. This contains high amounts of MSG and nitrates.  As kids, we were unaware and our parents not as educated on nutrition. I never eat this now.

 Of course, I modified this recipe so I could enjoy it, eat healthfully and serve it to my family.  Here is my modified recipe on one of her soups, I use clean protein and more of it, it's lower in sodium and higher in protein and vegetables.

One of my favorite mugs I got in the Orient with an amazing dragon on it

Chinese Noodles vs. Udon Noodles

Chinese noodles are thinner, Udon noodles are Japanese and are a thicker noodle. Both are delicious, but for this recipe, I used Udon.  It's also easier for kids to eat the larger noodle with chopsticks 🙂

Btw: Here are some cute Kids Chopsticks you might like 🙂

Here are some helpful items you might enjoy that I like:


If you like this recipe, you will LOVE my Kiana's Fit Cooking 60 Healthy Recipes eBook here 🙂

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