Guilt-free easy high protein okonomiyaki recipe - Anna Pearce

Japanese for “as-you-like”, it is one of our favourite meals at home, especially the high protein okonomiyaki version.

To be okonomiyaki there are just a few rules- it must have a base of cabbage with a mixture that binds it into a pancake. The rest is “as you like”.

It’s so versatile and perfect for using up leftover meat and vegetables or adapting to a vegetarian version with tofu.

The process is pretty simple. However, the most complicated part is flipping the pancake. If you aren’t confident I would suggest making half-size servings.

I love colourful foods and the concept of “eating the rainbow“. This is a great meal to pack a lot of different colours into one.

My recipe includes rough ratios to get you started, but you’ll have to adapt it to suit your appetite and what you have in the fridge.

High protein okonomiyaki recipe

Ingredients:

eating the rainbow in a high protein okonomiyaki recipe
  • 1 cup of shredded fibrous vegetables per person (must include cabbage and spring onion)
  • 1 egg per person
  • 1/3-1/2 cup flour per person
  • 1t Soy Sauce (or similar) per person
  • *100g cooked shredded or minced meat (leftovers are perfect) or tofu
  • Oil – for cooking

*If you’re counting your macros or are after a specific serving size of protein in this meal then adjust the quantity of meat here. Bear in mind there is one egg per person. By my experimenting, the eggs could be adjusted to 2 per 1/2 cup flour before the pancake becomes weak and hard to flip.

Method:

eggs and flour in a bowl
  1. Start with the eggs and flour in a large bowl. Add an equal quantity of water as you did flour (ie. 1/2 cup flour to 1/2 cup water), add the soy sauce and whisk till combined.
  2. Add the shredded vegetables and meat (or tofu). Combine with a strong spoon.
  3. Heat the oil in a frying pan on high heat. Cook one portion at a time, or use one pan per portion.
  4. Spoon one portion of the mixture into the pan, pressing it into an evenly thick disk.
  5. Cook for 4-5mins on one side then flip and cook for another 4-5mins. If it’s too fragile to flip then cook a little longer. The cooking times are based off my stove temperature combined with my pans, so may differ from yours.
  6. Once both sides are brown and the flour and egg mixture is cooked through serve on a plate with mayonnaise and Japanese Okonomi sauce.

Serving your high protein okonomiyaki

high protein okonomiyaki served with avocado vegan mayonnaise

I’d recommend trying my Avocado Vegan Mayonnaise instead of a traditional mayo for this meal.

However, I have served it with a supermarket-bought Okonomi sauce. It’s a sweet bbq style sauce. If you would like me to share my home-made version of this sauce then comment below!

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by Anna Pearce

Surrounded by her treasured indoor plants and beloved little dog, Anna shares her insights into copywriting, SEO, productivity, and maximising health and life as a remote worker. Between blogs and landing page copy, you'll find her motivating and spreading positivity through health and fitness coaching.

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