Top Korean Diet Food Recommendations for Healthy Eating
Discover the best Korean diet foods that are delicious, satisfying, and support weight loss. Explore healthy options for your Korean food journey.
1. Kimchi: The Fermented Superfood
Kimchi is perhaps the most iconic Korean food — and for good reason. This spicy fermented cabbage (sometimes made with radish or other vegetables) is packed with probiotics that support gut health and digestion. But did you know it’s also an incredible ally for those watching their weight?
- Very low in calories, high in fiber
- Boosts metabolism due to capsaicin from red pepper flakes
- Supports healthy gut flora, which may reduce belly fat
To maximize the health benefits, try homemade or low-sugar versions, and pair with brown rice or quinoa for a complete meal. If you’re not used to spicy food, ease into it with milder varieties like baek-kimchi (white kimchi).
My mom always kept a batch of kimchi in our fridge when I was growing up. It wasn’t just a side dish — it was the soul of our table. Even now, just the smell of freshly opened kimchi reminds me of home and family meals.
Want to make your own? Check out our guide to Healthy Kimchi Recipes.
2. Kongguksu: Creamy Soybean Noodle Soup
If you’re looking for a cooling summer meal that’s high in plant protein and low in calories, kongguksu is a must-try. This cold noodle soup is made with a creamy soybean broth and wheat or buckwheat noodles — a vegan-friendly, satisfying option that feels indulgent but is totally diet-approved.
- High in protein and fiber from soybeans
- Low in fat, especially when served without toppings like eggs or cucumber slices
- Refreshing and hydrating — perfect for hot weather
Pro tip: Blend your soybeans until very smooth and chill thoroughly. Serve with a few ice cubes in the bowl — just like they do in Korea!
Every summer, my grandmother would serve us kongguksu on the hottest days. I didn’t appreciate it then, but now I crave that cool, nutty broth as a lighter alternative to heavy summer dishes.
3. Japchae: Stir-Fried Glass Noodles with Veggies
While japchae might not be the first thing that comes to mind for dieting, when made the right way, it's surprisingly light and healthy. The key is portion control on the noodles and loading up on vegetables like carrots, spinach, mushrooms, and onions.
- Made with low-GI sweet potato starch noodles (dangmyeon)
- High in fiber and vitamins from colorful vegetables
- Use minimal oil and a touch of low-sodium soy sauce for flavor
Try swapping out some of the noodles with spiralized zucchini or shirataki noodles for a lower-calorie version. Serve as a main dish or hearty side with grilled tofu or lean chicken.
Japchae has always been a celebration dish in my family — we made it for birthdays and holidays. But with a few tweaks, I now enjoy it any day of the week without guilt.
4. Bibimbap: A Balanced Bowl for Every Diet
Bibimbap — meaning “mixed rice” — is one of the most customizable and satisfying Korean meals you can make. It’s a perfectly balanced one-bowl dish featuring rice, sautéed veggies, lean protein, and a spicy gochujang sauce.
- Rich in nutrients from a variety of vegetables
- Adjustable to fit vegetarian, vegan, or keto diets
- Healthy fats from sesame oil and optional egg
For a diet-friendly twist, use brown rice, cauliflower rice, or even quinoa. Keep sauce portions moderate, or opt for low-sugar gochujang blends.
I often make bibimbap at the end of the week using leftover vegetables. It’s like a mini celebration of everything good in my fridge. Bonus: it’s a great way to prevent food waste!
Curious about building your own version? Explore our full Build-Your-Own Bibimbap Guide.
5. Miyeokguk: Seaweed Soup That Nourishes
Miyeokguk (seaweed soup) is known in Korea as the “birthday soup” and is traditionally served to postpartum mothers. But don’t let the occasion fool you — this humble dish is a nutritional powerhouse that fits beautifully into a healthy diet.
- Low in calories, rich in iodine, calcium, and omega-3s
- Helps with digestion and metabolism
- Often made with lean beef or mussels for protein
To keep it light, use water or anchovy broth and skip the extra sesame oil. Dried miyeok (seaweed) expands when soaked, so a little goes a long way.
I used to think seaweed soup was just something my mom made me eat. Now, I make it for myself whenever I need a light reset meal. It's soothing, satisfying, and steeped in tradition.
6. Korean Lettuce Wraps (Ssam): Fun, Fresh & Flavorful
Craving Korean BBQ but trying to eat light? Ssam (lettuce wraps) are your best friend. Wrap up lean grilled meat or tofu with fresh greens, garlic, ssamjang (a spicy soybean paste), and rice — and you’ve got a handheld healthy meal that’s low-carb and super satisfying.
- Great for portion control — each wrap is bite-sized
- Low in calories when made with lettuce, perilla leaves, or cabbage
- Encourages mindful eating and slower meals
Make a platter of wraps and let everyone build their own. You’ll eat slower, enjoy the textures, and feel fuller with fewer calories. Plus, it’s a fun way to introduce Korean flavors to friends and family.
These wraps were always the star at our family gatherings. Even picky eaters couldn’t resist the DIY fun of building their own ssam!
