This Bulgogi-Inspired Bowl is the perfect way to add bold, savory flavors to your meal prep. This recipe calls for any protein of your choice-customize it with beef, chicken, pork, or tofu. A drizzle of the spicy-sweet Gochujang Peanut Sauce ties this bowl together, adding the perfect balance of heat and flavor.
Disclosure: This post has been sponsored by The Peanut Institute. All opinions are my own; I never feature a brand that I don't love! See my disclosure policy for more details.
Table of Contents
Why you'll love it
- Quick and easy: Ready in just 30 minutes-this bowl is perfect for a busy weeknight dinner when you want something satisfying without the wait.
- Flavor-packed: The bulgogi marinade brings savory + sweet notes, while the gochujang peanut sauce adds a creamy, spicy kick that takes it to the next level.
- Highly customizable: Swap in your favorite proteins and leafy greens to make it work for your tastes and dietary needs. It's your bowl, your way!
What is bulgogi?
Bulgogi is a flavorful Korean dish made from thinly sliced beef in a savory marinate. It's thought to have originated in the Goguryeo era (37 BC-668 AD) and has since evolved into one of the most beloved dishes.
Bulgogi is known for its sweet and savory flavor profile and is typically grilled to tender perfection. While beef is the traditional choice, you can also make bulgogi with chicken, pork, or tofu for a delicious twist.
For this recipe, we're using a mix of soy sauce (or sub tamari or coconut aminos), sesame oil, garlic, sugar, and other seasonings.
I remember always making these style bowls during my dietetic internship to power me through! They're the perfect mix of nutritious and delicious to keep you energized and satisfied.
Is this bowl authentic?
While this bowl is definitely not claiming to be a traditional bulgogi bowl, it's inspired by the bold flavors of the classic dish. Think of it as a fusion between Korean BBQ and a customizable grain bowl-bringing all the rich, savory flavors but made to fit your personal preferences!
Is this bulgogi bowl healthy?
As a dietitian, I always recommend getting a balanced mix of carbs, protein, and healthy fats in your meals. This bowl delivers just that with a perfect combo of nutrient-packed ingredients:
- Lean proteins like flank steak, chicken, tofu, or pork provide essential amino acids to support muscle growth and repair. Peanuts are also a great lean protein source, offering 7 grams of protein per 1-ounce (about ¼ cup) serving.
- Colorful veggies add fiber, vitamins, and antioxidants to support overall health and boost your immune system.
- Peanuts and peanut butter provide healthy fats and high-quality plant-based protein, supporting heart health and helping you feel fuller longer.
Are peanuts healthy?
Yes! Peanuts are packed with healthy fats, protein, and compounds like phytosterols and antioxidants, which support heart health and may help reduce the risk of chronic diseases like type 2 diabetes and cancer. For added benefits, it's best to eat peanuts with their skin. Including peanuts 4-5 times a week, as recommended by the DASH diet, can help boost overall health.
Here's a closer look at some of the key health benefits of peanuts. For more information, feel free to visit the Peanut Institute's library of research.
Peanuts are the highest protein nut
Peanuts and peanut butter are high-quality and affordable plant-based protein sources. In fact, peanuts have more protein than any other commonly consumed nut! Every 1-ounce (about ¼ cup) serving of peanuts and 2 tablespoon serving of peanut butter provides an impressive 7 grams of protein.
Peanuts may support longevity
Regular peanut consumption has been linked to a longer life expectancy. The Nurses' Health Study found that higher protein intake, like the 7 grams of protein per serving in peanuts, is associated with higher odds of healthy aging.
Additionally, eating just 10 grams of peanuts per day has been associated with a 20% reduced risk in overall cancer mortality.
Peanuts may support heart health
Peanuts are rich in monounsaturated and polyunsaturated fats, which help lower LDL ("bad") cholesterol and increase HDL ("good") cholesterol-similar to the heart-healthy fats in olive oil and avocados. Plus, peanuts contain arginine, an amino acid that supports better blood flow and circulation. With 19 essential vitamins and minerals, including magnesium, potassium, and vitamin E-peanuts provide powerful heart-protective benefits.
Peanuts may support disease prevention
Research shows that peanuts may help reduce the risk of type 2 diabetes and several types of cancer. A Harvard University study found that swapping animal protein for plant protein like peanuts significantly lowered type 2 diabetes risk. Additionally, peanut consumption has been associated with an 84% lower risk of breast cancer, as well as reduced risks of esophageal and lung cancer.
Peanuts may support brain function
Peanuts are packed with nutrients like healthy fats and antioxidants that help protect the brain by reducing oxidative stress and inflammation, which may lower the risk of memory loss and cognitive decline.
Is Gochujang healthy?
Gochujang, made from fermented chili peppers, provides some probiotics that may support gut health by promoting a balanced gut microbiome. While it's not as rich in probiotics as some other fermented foods, it still offers a gut-friendly boost to your meal!
Gochjang may also support heart health, weight management, and blood sugar control thanks to its unique blend of fermented ingredients and capsaicin. Research suggests it can help lower cholesterol, reduce body fat, and improve insulin sensitivity, making it a flavorful addition with potential health benefits.
Ingredients you'll need
- Protein of your choice - Whether you use beef, chicken, pork, or tofu, each option soaks up the flavorful marinade beautifully.
- Gochujang - A spicy, fermented Korean chili paste that adds heat and umami-find it in the international aisle of your store.
- Peanut butter - I recommend choosing one with no added sugar-flip to the nutrition label to check. The ingredients should be just peanuts, with maybe a pinch of salt.
- Fresh veggies - Carrots, cucumbers, and leafy greens add fresh crunch and color.
- Cooked white rice - The perfect fluffy base, but feel free to swap for brown rice, quinoa, or cauliflower rice if you'd like.
How to make these bulgogi bowls
Marinate the protein
Whisk together the bulgogi marinade ingredients. Add your protein and marinate for at least 15 minutes or ideally up to 24 hours.
Make the peanut sauce
Mix the gochujang peanut sauce ingredients until smooth, adding water to achieve your desired consistency.
Cook the protein
Sauté your chosen protein until fully cooked, following the specific instructions for beef, chicken, pork, or tofu.
- Steak: Sear for 2-3 minutes per side until browned and desired doneness.
- Chicken: Cook until internal temperature reaches 165°F (75°C).
- Pork: Sauté for 3-4 minutes per side, ensuring it reaches 145°F (63°C)
- Tofu: Pan-fry for 3-5 minutes per side until crispy.
Assemble the bowls
Layer cooked rice, protein, carrots, cucumbers, and greens. Drizzle with peanut sauce and top with chopped peanuts and green onions.
Recipe tips and tricks
- Serving: These bowls are delicious on their own, but you can also pair them with a light miso soup or kimchi for some bonus probiotics. When it comes to drinks, try a refreshing green tea or chilled kombucha with it.
- Troubleshooting: If the peanut sauce thickens too much in the fridge overnight, just whisk in a little water to loosen it up.
- Scaling: Feeding a crowd? Simply double the recipe-no special adjustments needed.
Customize it your way
Like all of my recipes, this Bulgogi-Inspired Bowl is completely customizable. Choose what sauce, protein and veggies you want to use.
- Protein of your choice: Use beef, chicken, pork, or tofu to fit your dietary needs and taste preferences.
- Sauce of your choice: Use soy sauce, tamari, or coconut aminos depending on what you already enjoy or your dietary preferences. Tamari and coconut aminos are both gluten-free.
- Feel free to mix up the grains: This recipe calls for white rice, but feel free to swap for quinoa, brown rice, or cauliflower rice as a low-carb option.
- Feel free to mix up the veggies: If you want to add extra veggies or mix them up, you totally can! Some ideas would be bell peppers, radishes, or snap peas for extra crunch.
Can I make bulgogi bowls ahead of time?
Absolutely! You can marinate the protein up to 24 hours in advance. You can also prep the veggies and cook the rice ahead of time for quick and easy assembly during the week.
If you'd like, you can assemble the entire bowl ahead of time-just drizzle the peanut sauce on top when you're ready to serve.
How do I store leftovers?
Store leftovers or meal prep in an airtight container in the fridge for up to 4 days. If you end up with extra after this time frame, you could freeze the protein and peanut sauce separately for future use. When ready to eat, simply reheat and assemble!
Freezing peanut sauce
To freeze extra peanut sauce, portion it into individual containers or a mason jar, leaving a little space at the top for expansion. Once frozen, it can be stored for up to 3 months. When ready to use, simply thaw in the fridge overnight. You may need to add a splash of water to it to reach your desired consistency.
Need more help with recipes for your busy schedule?
In my coaching + cooking program, I help busy people with beginner cooking knowledge become confident in the kitchen so that they can enjoy nourishing foods they love and stress less about mealtime. Click here to learn more about this virtual program led by a dietitian.
Bulgogi-Inspired Bowls with Gochujang Peanut Sauce
Ingredients
Bulgogi Marinade Ingredients:
- ¼ cup sauce of your choice (low sodium soy sauce, tamari, or coconut aminos)
- 1 tablespoon sesame oil
- 1 tablespoon honey or brown sugar
- 1 tablespoon grated garlic
- 1 teaspoon grated ginger
- 1 teaspoon rice vinegar
- 1 teaspoon gochujang
Protein Ingredients:
- 1 tablespoon oil of your choice (avocado oil, olive oil, peanut oil, etc.)
- 1 pound protein of your choice, cut into thin slices or cubes (sliced flank steak, sliced or cubed skinless chicken, sliced or cubed pork tenderloin, cubed extra firm tofu)
Gochujang Peanut Sauce Ingredients:
- ¼ cup creamy peanut butter
- 1 tablespoon gochujang or Sunchang Korean red pepper paste
- 1 tablespoon sauce of your choice (low sodium soy sauce, tamari, or coconut aminos)
- 1 tablespoon rice vinegar
- 1 tablespoon honey or brown sugar
- 1 teaspoon sesame oil
- 1 teaspoon grated ginger
- 1 teaspoon grated garlic
- 4-6 tablespoons water
Bowl Ingredients:
- 2 cups cooked white rice
- 1 heaping cup thinly shaved or shredded carrots
- 1 heaping cup thinly shaved or sliced cucumbers (about ¼ English cucumber)
- 1 heaping cup leafy greens of your choice (mixed greens, romaine, baby kale, etc.)
- ½ cup finely chopped peanuts
- ¼ cup sliced green onions, for garnish (about 3 green onions)
Instructions
- Whisk together the marinade ingredients in a bowl. In the same bowl of zip loc bag, add your choice of protein and let it marinate for at least 15 minutes or up to 24 hours for deeper flavor.
- Whisk together all the peanut sauce ingredients in a bowl, adding water as needed to reach a smooth, pourable consistency.
- Cook the protein based on whichever one you choose.
- For Steak: Heat a skillet over medium-high heat and add oil. Using tongs, remove steak from the marinate, letting the excess drip off. Cook the steak for 2-3 minutes on each side until browned and cooked to your desired doneness. Remove from heat and let them rest before serving.
- For Chicken: Warm a pan over medium heat and add oil. Using tongs, remove chicken from the marinate, letting the excess drip off. Cook the chicken, flipping occasionally, until fully cooked and the internal temperature reaches 165°F (75°C).
- For Pork: Heat a pan over medium-high heat and add oil. Using tongs, remove pork from the marinate, letting the excess drip off. Sauté the pork slices for 3-4 minutes per side until golden brown and cooked through, ensuring they reach an internal temperature of 145°F (63°C).
- For Tofu: Press excess moisture from the tofu and cut it into cubes. Heat a pan over medium heat and add oil. Using tongs, remove tofu from the marinate, letting the excess drip off. Pan-fry the cubes for 3-5 minutes on each side until crispy and golden brown.
- Divide the cooked rice among 4 bowls. Then, evenly divide the cooked protein, carrots, cucumbers, and greens. Drizzle each bowl with desired amount of peanut sauce and sprinkle with chopped peanuts and green onions.
Notes
- ½ cup cooked white rice
- ½ cup cooked protein
- ¼ cup carrots
- ¼ cup cucumber
- ¼ cup leafy greens
- 2 tablespoons Gochujang Peanut Sauce
- 2 tablespoons chopped peanuts
- 1 tablespoon green onions
Nutrition
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