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8 Easy Gut Friendly Miso Recipe Ideas

8 Easy Gut Friendly Miso Recipe Ideas

OPerhaps one of the best aspects of dining at a Japanese restaurant is the appetizer: the complimentary miso soup appetizer that kicks off the delicious meal. Warm, earthy, and salty-sweet, this umami-scented dish is as soothing as they come, all thanks to one of its finest ingredients, miso paste.

Miso is a fermented soy product that: would be from China† it made its way to Japan around the seventh century. Today, this ingredient has become a globally celebrated ingredient that can be used in everything from appetizers to desserts. Plus, miso is packed with gut health benefits that will add a punch of toasty flavor and microbiome-balancing benefits to just about any dish.

Here, we’ve put together a list of eight miso recipe ideas packed with gut-boosting benefits — from grilled cheese miso sandwiches to creamy ramen to chocolate chip cookies — to satisfy all your moods. You’ll also find an overview of the types of miso to choose from, and the many health benefits you’ll enjoy from blissfully burning (or slurping) them all.

The three main types of miso

To make miso, soybeans are fermented in a mixture of salt and edible fungus (Aspergillus oryzae), also known as koji. Depending on the length of the miso fermentation process and the ratio of ingredients used, you can make the three most popular forms of miso: white, yellow, and red.

White miso is the most delicate and mild of the bunch, making it ideal for adding subtle notes of sweetness to dishes such as salad dressings or desserts. This light-colored miso is made with less salt and has a shorter fermentation period than the other two varieties. Next up is yellow miso, which is slightly stronger in flavor and ranges from light yellow to light brown in color. It is fermented longer than the white miso, but still won’t overpower the flavor of sauces or soups. And last but not least, red miso, the saltiest and most robust of them all. It is fermented for the longest time and can add the strong signature umami miso flavor to dishes like ramen or marinated salmon.

The health benefits of miso

Where to start? “One of the reasons fermented foods like miso benefit the gut is because they contain probiotics,” Registered Dietitian Erica Ingraham, RD, previously shared with Well+Good. “Probiotics are beneficial live bacteria that are associated with a range of health benefits, including reduced inflammation, healthy digestion and supporting healthy immune system function. Miso [also] contains a range of B vitamins, including vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), and B9 (folate). nervous system Finally, Ingraham notes that miso is packed with vitamin K, which can help with wound healing and also keep bones strong and healthy as you age.

8 gut-friendly miso recipe ideas that are perfect for any (and any) time of day

1. Miso Butter Grilled Cheese Sandwich

miso recipes
Photo: Half Baked Harvest

If you think a sandwich couldn’t be better, this recipe is from Half baked harvest will soon change his mind. The super easy recipe is made with spicy miso butter that is a real game changer. The creamy butter is spread over slices of sourdough bread, topped with smoky Gouda, buttery Monterey Jack cheese, then grilled to perfection. If you’re in the mood to give your regular grilled cheese a mighty and gut-friendly upgrade in no time, this recipe is it.

Get the recipe: Miso Butter Grilled Cheese

2. Miso Hummus with Crispy Onion Furikake

miso recipes
Photo: I am a food blog

A play on a traditional hummus recipe, this version takes it one step further with nutrient-packed ingredients like sesame, fiber-rich seaweed, and miso. To make this hummus even tastier, I am a food blog combines white miso and chickpeas together for a velvety texture and additional probiotic benefits. To garnish the dip, the recipe also calls for a sprinkling of homemade furikake, a flavor-enhancing traditional Japanese condiment made with ingredients such as sesame seeds, nori (toasted seaweed), and bonito flakes (dried fish flakes).

Get the recipe: Miso Hummus With Crispy Onion Furikake

3. Creamy Sesame Miso Ramen

miso recipes
Photo: Half Baked Harvest

One of our favorite miso recipe ideas is, of course, miso soup. Rich, creamy and noodle, these hearty ramen from Half baked harvest checks all the boxes for the ideal, quick-to-prepare, comforting meal to enjoy at home. The recipe features a miso-infused broth with ingredients like crispy mushrooms, jammy eggs, and vitamin-packed carrots. And if you weren’t already sold, it can be made in less than 30 minutes with your handy dandy Instant Pot.

Get the recipe: 30 Minutes Creamy Sesame Miso Ramen With Crispy Mushrooms

4. Secret Ingredient Peanut Butter Filled Chocolate Chip Frying Pan Cookie

miso recipes
Photo: Half Baked Harvest

The not-so-secret ingredient that turns this humble chocolate chip cookie into something out of this world good is-*drum roll*-miso. Teghan Gerard van Half baked harvest reveals that the fermented paste adds the ideal amount of salt to balance out the sweetness of this decadent cookie.

Get the recipe: Secret Ingredient Peanut Butter Filled Chocolate Chip Cookie Biscuit

5. Miso Chocolate Peanut Butter Cornflake Bars

miso recipes
Photo: Give me some oven

give me some oven nail it with these crunchy, chewy, and sweet-savory peanut butter cornflake bars. With just a handful of ingredients and no baking required, this sweet and nutty concoction is perfect for the hot summer months when you can’t even bear the thought of cranking the oven. Plus, Ali from Gimme Some Oven offers several ways to adapt this easy recipe to make it vegan, gluten-free, and nut-free.

Get the recipe: Miso Chocolate Peanut Butter Cornflake Bars

6. Stonefruit Cucumber Salad with Golden Balsamic Miso Vinaigrette

miso recipes
Photo: Bojon Gourmet

With stone fruit season approaching and cucumbers at their peak of ripeness, this spring recipe is vibrant, refreshing, and packed with antioxidants. Bojon Gourmet brings together a breathtaking range of beautifully colored ingredients such as peaches, plums and leaf purslane and tops it off with a spicy miso-balsamic vinaigrette.

Get the recipe: Stonefruit Cucumber Salad With Ricotta Salata, Purslane And Golden Balsamic Miso Vinaigrette

7. Cheesy Miso Stuffed Mushrooms

miso recipes
Photo: I am a food blog

Do you have a last minute appointment? We’ve got you covered. These cheesy miso stuffed mushrooms with seven ingredients from I am a food blog are the perfect hor d’oeuvres to get the party started. The centers of the mushrooms are filled with a gooey cream cheese, mayo and miso mix that melts in your mouth with every bite.

Get the recipe: Cheesy Miso Stuffed Mushrooms

8. Gut Soothing Miso Tonic

miso recipes
Photo: Minimalist Bakery

Stomach feeling a little… off? This soothing vegetable stock contains gut-friendly ingredients like ginger, celery and seaweed to help ease any gastrointestinal problems. Minimalist Bakery also mixes in a three-ingredient tonic made with miso (she uses chickpea miso here), green onions, and black pepper to the vegetable stock for additional microbiome-boosting benefits.

Get the recipe: Calming Vegetable Broth (+ Miso Tonic)

If you’re looking for miso recipe ideas that are also great for immunity, look no further than this easy-to-make broth:

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