12 Gluten Free Asian Dinner Ideas Under 550 Calories
Asian cuisine offers a wide variety of dishes that are not only delicious but also nutritious. Many Asian dinner ideas can be easily made gluten-free, making them accessible to everyone. With a few simple ingredient swaps, many classic recipes can be adapted to fit gluten-free needs without losing their authentic flavors. These meals often rely on fresh ingredients and bold seasonings, making them both satisfying and wholesome. It’s a great way to enjoy variety while sticking to your dietary preferences.
These gluten-free Asian dinner ideas are perfect for a weeknight dinner or a special occasion. They are packed with protein, fiber, and vitamins, making them a great option for a healthy meal. From chicken and beef to seafood and vegetables, there’s something for everyone in this list of gluten-free Asian dinner ideas.
Chicken Teriyaki (GF) Approx. 420 calories | 35g protein
Chicken Teriyaki is a classic Japanese dish that is easy to make and packed with flavor. This gluten-free version is perfect for dinner and can be served with steamed vegetables or rice. It’s a high-protein dish that’s low in carbs, making it a great option for a healthy meal. The teriyaki sauce is made with gluten-free soy sauce, making it accessible to those with gluten intolerance.
Ingredients
* 1 lb boneless chicken breast
* 1/2 cup gluten-free teriyaki sauce
* 1/4 cup brown sugar
* 2 cloves garlic, minced
* 1 tablespoon grated ginger
* 1/4 cup chopped green onions
Instructions
1. In a large bowl, whisk together teriyaki sauce, brown sugar, garlic, and ginger.
2. Add the chicken to the bowl and marinate for at least 30 minutes.
3. Preheat a grill or grill pan to medium-high heat.
4. Remove the chicken from the marinade and cook for 5-6 minutes per side.
5. Garnish with green onions and serve.
Beef & Broccoli Approx. 500 calories | 30g protein
Beef and Broccoli is a classic Chinese dish that is easy to make and packed with nutrients. This gluten-free version is perfect for dinner and can be served with steamed rice. It’s a high-fiber dish that’s low in calories, making it a great option for a healthy meal. The beef is cooked in a gluten-free soy sauce, making it accessible to those with gluten intolerance.
Ingredients
* 1 lb beef strips
* 2 cups broccoli florets
* 2 tablespoons gluten-free soy sauce
* 1 tablespoon olive oil
* 2 cloves garlic, minced
* 1 tablespoon grated ginger
Instructions
1. In a large skillet or wok, heat the olive oil over medium-high heat.
2. Add the beef to the skillet and cook for 3-4 minutes.
3. Add the broccoli to the skillet and cook for an additional 2-3 minutes.
4. In a small bowl, whisk together soy sauce, garlic, and ginger.
5. Pour the sauce over the beef and broccoli and stir to combine.
6. Serve over steamed rice.
Pad Thai (Rice Noodles) Approx. 450 calories | 20g protein
Pad Thai is a classic Thai dish that is easy to make and packed with flavor. This gluten-free version is perfect for dinner and can be served with a variety of vegetables. It’s a high-carb dish that’s low in calories, making it a great option for a quick meal. The rice noodles are gluten-free, making it accessible to those with gluten intolerance.
Ingredients
* 1 cup rice noodles
* 2 tablespoons gluten-free soy sauce
* 1 tablespoon tamarind paste
* 1 tablespoon palm sugar
* 1/4 cup chopped peanuts
* 1/4 cup chopped fresh cilantro
* 1/2 cup mixed vegetables (bean sprouts, carrots, green onions)
Instructions
1. Cook the rice noodles according to package instructions.
2. In a large skillet or wok, heat the soy sauce, tamarind paste, and palm sugar over medium heat.
3. Add the mixed vegetables to the skillet and cook for 2-3 minutes.
4. Add the cooked noodles to the skillet and stir to combine.
5. Top with peanuts and cilantro.
6. Serve immediately.
Thai Green Curry Approx. 400 calories | 25g protein
Thai Green Curry is a creamy and flavorful dish that is perfect for dinner. This gluten-free version is made with gluten-free soy sauce and can be served with steamed rice or noodles. It’s a high-protein dish that’s low in calories, making it a great option for a healthy meal. The green curry paste is made with a variety of spices, making it a great option for those looking for a spicy meal.
Ingredients
* 2 cups mixed vegetables (bell peppers, bamboo shoots, green beans)
* 1 cup coconut milk
* 2 tablespoons gluten-free soy sauce
* 2 tablespoons green curry paste
* 1 tablespoon fish sauce
* 1/4 cup chopped fresh cilantro
* 1/2 cup cooked chicken or shrimp
Instructions
1. In a large skillet or wok, heat the coconut milk over medium heat.
2. Add the green curry paste to the skillet and stir to combine.
3. Add the mixed vegetables to the skillet and cook for 2-3 minutes.
4. Add the cooked chicken or shrimp to the skillet and stir to combine.
5. Pour in the gluten-free soy sauce and fish sauce.
6. Serve over steamed rice or noodles.
Fried Rice (GF Soy Sauce) Approx. 350 calories | 15g protein
Fried Rice is a classic Chinese dish that is easy to make and packed with flavor. This gluten-free version is made with gluten-free soy sauce and can be served as a side dish or main course. It’s a high-carb dish that’s low in calories, making it a great option for a quick meal. The gluten-free soy sauce makes it accessible to those with gluten intolerance.
Ingredients
* 2 cups cooked rice
* 1 tablespoon gluten-free soy sauce
* 1 tablespoon olive oil
* 1 cup mixed vegetables (peas, carrots, green onions)
* 2 eggs, beaten
* 1 teaspoon grated ginger
Instructions
1. In a large skillet or wok, heat the olive oil over medium-high heat.
2. Add the mixed vegetables to the skillet and cook for 2-3 minutes.
3. Push the vegetables to one side of the skillet.
4. Add the beaten eggs to the other side of the skillet and scramble.
5. Mix the eggs and vegetables together.
6. Add the cooked rice to the skillet and stir to combine.
7. Pour in the gluten-free soy sauce and stir to combine.
Korean BBQ Chicken Approx. 420 calories | 30g protein
Korean BBQ Chicken is a flavorful and spicy dish that is perfect for dinner. This gluten-free version is made with gluten-free soy sauce and can be served with steamed rice or noodles. It’s a high-protein dish that’s low in calories, making it a great option for a healthy meal. The Korean chili flakes make it a great option for those looking for a spicy meal.
Ingredients
* 1 lb boneless chicken breast
* 1/4 cup gluten-free soy sauce
* 1/4 cup Korean chili flakes
* 2 tablespoons brown sugar
* 2 cloves garlic, minced
* 1 tablespoon grated ginger
* 1/4 cup chopped green onions
Instructions
1. In a large bowl, whisk together gluten-free soy sauce, Korean chili flakes, brown sugar, garlic, and ginger.
2. Add the chicken to the bowl and marinate for at least 30 minutes.
3. Preheat a grill or grill pan to medium-high heat.
4. Remove the chicken from the marinade and cook for 5-6 minutes per side.
5. Garnish with green onions and serve.
Japanese Salmon Bowl Approx. 400 calories | 35g protein
Japanese Salmon Bowl is a healthy and flavorful dish that is perfect for dinner. This gluten-free version is made with gluten-free soy sauce and can be served with steamed rice and vegetables. It’s a high-protein dish that’s low in calories, making it a great option for a healthy meal. The salmon is packed with omega-3 fatty acids, making it a great option for those looking for a heart-healthy meal.
Ingredients
* 1 lb salmon fillet
* 1/4 cup gluten-free soy sauce
* 1/4 cup rice vinegar
* 2 tablespoons sesame oil
* 1 tablespoon grated ginger
* 1/4 cup chopped green onions
* 1 cup cooked rice
Instructions
1. In a large bowl, whisk together gluten-free soy sauce, rice vinegar, sesame oil, and ginger.
2. Add the salmon to the bowl and marinate for at least 30 minutes.
3. Preheat a grill or grill pan to medium-high heat.
4. Remove the salmon from the marinade and cook for 4-5 minutes per side.
5. Serve over cooked rice and garnish with green onions.
Vietnamese Pho (GF Broth) Approx. 450 calories | 20g protein
Vietnamese Pho is a flavorful and comforting dish that is perfect for dinner. This gluten-free version is made with gluten-free broth and can be served with rice noodles and a variety of toppings. It’s a high-carb dish that’s low in calories, making it a great option for a quick meal. The gluten-free broth makes it accessible to those with gluten intolerance.
Ingredients
* 2 cups gluten-free beef broth
* 1 cup rice noodles
* 1/2 cup sliced beef
* 1/4 cup chopped fresh cilantro
* 1/4 cup chopped scallions
* 1 tablespoon fish sauce
* 1 tablespoon lime juice
Instructions
1. Cook the rice noodles according to package instructions.
2. In a large pot, heat the gluten-free beef broth over medium heat.
3. Add the sliced beef to the pot and cook for 2-3 minutes.
4. Add the cooked noodles to the pot and stir to combine.
5. Pour in the fish sauce and lime juice.
6. Serve with a variety of toppings, including cilantro, scallions, and bean sprouts.
Sesame Chicken (GF) Approx. 380 calories | 25g protein
Sesame Chicken is a classic Chinese dish that is easy to make and packed with flavor. This gluten-free version is made with gluten-free soy sauce and can be served with steamed rice or noodles. It’s a high-protein dish that’s low in calories, making it a great option for a healthy meal. The sesame seeds add a nutty flavor and crunchy texture.
Ingredients
* 1 lb boneless chicken breast
* 1/4 cup gluten-free soy sauce
* 1/4 cup sesame oil
* 2 tablespoons sesame seeds
* 1 tablespoon honey
* 1 teaspoon grated ginger
* 1/4 cup chopped green onions
Instructions
1. In a large bowl, whisk together gluten-free soy sauce, sesame oil, sesame seeds, honey, and ginger.
2. Add the chicken to the bowl and marinate for at least 30 minutes.
3. Preheat a grill or grill pan to medium-high heat.
4. Remove the chicken from the marinade and cook for 5-6 minutes per side.
5. Garnish with green onions and serve.
Mongolian Beef Approx. 500 calories | 30g protein
Mongolian Beef is a flavorful and spicy dish that is perfect for dinner. This gluten-free version is made with gluten-free soy sauce and can be served with steamed rice or noodles. It’s a high-protein dish that’s low in calories, making it a great option for a healthy meal. The Mongolian sauce is made with a variety of spices, making it a great option for those looking for a flavorful meal.
Ingredients
* 1 lb beef strips
* 1/4 cup gluten-free soy sauce
* 1/4 cup Mongolian sauce
* 2 tablespoons vegetable oil
* 1 cup mixed vegetables (bell peppers, carrots, broccoli)
* 1/4 cup chopped green onions
Instructions
1. In a large skillet or wok, heat the vegetable oil over medium-high heat.
2. Add the beef to the skillet and cook for 3-4 minutes.
3. Add the mixed vegetables to the skillet and cook for an additional 2-3 minutes.
4. In a small bowl, whisk together gluten-free soy sauce and Mongolian sauce.
5. Pour the sauce over the beef and vegetables and stir to combine.
6. Serve over steamed rice or noodles.
Thai Basil Chicken Approx. 380 calories | 25g protein
Thai Basil Chicken is a flavorful and aromatic dish that is perfect for dinner. This gluten-free version is made with gluten-free soy sauce and can be served with steamed rice or noodles. It’s a high-protein dish that’s low in calories, making it a great option for a healthy meal. The Thai basil adds a bright and refreshing flavor.
Ingredients
* 1 lb boneless chicken breast
* 1/4 cup gluten-free soy sauce
* 1/4 cup fish sauce
* 2 tablespoons vegetable oil
* 1 cup mixed vegetables (bell peppers, onions, snow peas)
* 1/4 cup chopped fresh Thai basil
Instructions
1. In a large skillet or wok, heat the vegetable oil over medium-high heat.
2. Add the chicken to the skillet and cook for 3-4 minutes.
3. Add the mixed vegetables to the skillet and cook for an additional 2-3 minutes.
4. In a small bowl, whisk together gluten-free soy sauce and fish sauce.
5. Pour the sauce over the chicken and vegetables and stir to combine.
6. Stir in the chopped Thai basil.
Sweet & Sour Chicken (GF). 380 calories | 25g protein
Sweet and Sour Chicken is a classic Chinese dish that is easy to make and packed with flavor. This gluten-free version is made with gluten-free soy sauce and can be served with steamed rice or noodles. It’s a high-carb dish that’s low in calories, making it a great option for a quick meal. The sweet and sour sauce is made with a variety of ingredients, making it a great option for those looking for a flavorful meal.
Ingredients
* 1 lb boneless chicken breast
* 1/4 cup gluten-free soy sauce
* 1/4 cup granulated sugar
* 2 tablespoons vinegar
* 1 tablespoon cornstarch
* 1/4 cup chopped green onions
* 1 cup mixed vegetables (pineapple, bell peppers, onions)
Instructions
1. In a large bowl, whisk together gluten-free soy sauce, sugar, vinegar, and cornstarch.
2. Add the chicken to the bowl and marinate for at least 30 minutes.
3. Preheat a grill or grill pan to medium-high heat.
4. Remove the chicken from the marinade and cook for 5-6 minutes per side.
5. In a small bowl, whisk together the sweet and sour sauce ingredients.
6. Pour the sauce over the cooked chicken and stir to combine.
7. Serve with mixed vegetables and garnish with green onions.
