Each bowl of this Korean-style poached chicken soup delivers 38 grams of protein and only 295 calories, built almost entirely from lean chicken breast gently cooked in seasoned broth. Dakgaejang is a chicken adaptation of yukgaejang, the classic Korean spicy shredded meat soup, and this version keeps the warmth mild enough for sensitive stomachs while preserving the dish's signature depth. The poaching method keeps the chicken remarkably moist and tender — a world apart from the dry, overcooked breast that plagues most soup recipes.

The flavor here comes from a layered broth built on gochugaru (Korean red pepper flakes), toasted sesame oil, soy sauce, and garlic. Unlike the fiery original, this version uses a measured amount of gochugaru for gentle warmth rather than outright heat. Korean radish (mu) and zucchini soften into the broth and absorb its flavors, while mung bean sprouts add a clean, light crunch and egg ribbons contribute silky richness throughout.

This soup format works exceptionally well for GLP-1 users who find solid meals overwhelming. The warm broth adds satisfying volume without meaningful calories, and the shredded chicken is far easier to eat in small amounts than a whole breast. You can sip a cup or eat a full bowl depending on your appetite, and the soup reheats beautifully for three to four days of effortless protein.

Why This Works on GLP-1

At 38 grams of protein per serving, one bowl of this dakgaejang covers more than half the daily protein goal most healthcare providers recommend for patients on GLP-1 medications like Wegovy or Zepbound. Preserving lean muscle mass during medication-assisted weight loss requires consistent, high-quality protein at every meal, and chicken breast is one of the most efficient sources available — delivering roughly 31 grams of protein per 100 grams of cooked meat with minimal fat. The poaching method adds no extra cooking oil, keeping the total fat per serving under 10 grams.

The broth-forward format supports hydration, which is a persistent concern for GLP-1 users who often drink less as their appetite decreases. Constipation, one of the most frequently reported side effects of medications like Mounjaro, responds well to increased fluid intake, and consuming broth as part of a meal makes reaching daily fluid targets less of a chore. The mung bean sprouts and Korean radish contribute gentle soluble fiber that supports digestion without causing the gas and bloating that high-fiber vegetables sometimes trigger.

Gochugaru, the mild Korean pepper flake used here, contains capsaicin in modest amounts — enough to support thermogenesis and circulation without irritating the gastrointestinal tract. The garlic and ginger in the broth both have documented anti-nausea properties, which can ease the stomach discomfort some users experience during the first weeks on GLP-1 therapy. This is comfort food that genuinely earns the name.

Ingredients (serves 4)

For the poaching broth:

  • 8 cups (1.9L) low-sodium chicken broth
  • 1 lb (450g) boneless, skinless chicken breast
  • 1 tablespoon gochugaru (Korean red pepper flakes)
  • 1 tablespoon low-sodium soy sauce
  • 1 tablespoon fish sauce
  • 4 cloves garlic, minced
  • 1 inch (2.5cm) fresh ginger, thinly sliced
  • 1 teaspoon toasted sesame oil

For the vegetables:

  • 1 medium Korean radish or daikon, about 8 oz (225g), cut into thin half-moons
  • 1 medium zucchini, about 7 oz (200g), halved lengthwise and sliced into half-moons
  • 2 cups (100g) mung bean sprouts, rinsed and trimmed
  • 4 scallions, cut into 2-inch (5cm) lengths, white and green parts separated

For the egg ribbons:

  • 2 large eggs, lightly beaten

For serving:

  • 1 teaspoon toasted sesame seeds
  • Additional scallion greens, thinly sliced

Instructions

Build the poaching broth:

  1. Pour the chicken broth into a large pot or Dutch oven over medium heat. Add the garlic, ginger slices, gochugaru, soy sauce, fish sauce, and the white parts of the scallions. Bring to a gentle simmer — you want small bubbles along the edges, not a rolling boil. Maintaining low heat is critical because boiling toughens chicken breast, while gentle poaching keeps the fibers relaxed and tender.

  2. Once the broth simmers, add the whole chicken breasts. The liquid should cover them completely — if it does not, add a splash of water. Reduce heat to low and poach for 18 to 20 minutes, keeping the surface barely trembling. The internal temperature should reach 165°F (74°C). Remove the chicken to a cutting board and let it rest for 5 minutes.

  3. While the chicken rests, use a fine-mesh strainer or slotted spoon to remove the ginger slices from the broth. They have done their work and will become unpleasantly fibrous if left in the soup.

Cook the vegetables:

  1. Increase the heat to medium and add the Korean radish half-moons to the broth. Simmer for 6 to 7 minutes until the radish turns translucent and tender. Korean radish softens more slowly than daikon, so if you are using daikon, check at 4 minutes.

  2. Add the zucchini slices and the scallion greens. Cook for 3 minutes until the zucchini is just tender but still holds its shape. Overcooked zucchini dissolves into the broth and creates a murky texture.

  3. Add the mung bean sprouts and cook for 1 minute only. You want them softened slightly but still with a light bite — they will continue cooking in the hot broth after you turn off the heat.

Shred the chicken and finish:

  1. Using two forks, shred the rested chicken breast into thin strips along the grain. The meat should pull apart easily. Return the shredded chicken to the pot and stir gently to distribute it throughout the broth.

  2. Bring the soup back to a gentle simmer. Slowly drizzle the beaten eggs into the pot in a thin stream while stirring the broth in one direction with chopsticks or a fork. The eggs will set into delicate ribbons within seconds. Remove from heat immediately after adding the eggs — residual heat will finish cooking them.

  3. Stir in the toasted sesame oil. Ladle the soup into bowls, ensuring each serving gets an even portion of chicken, vegetables, and egg ribbons. Garnish with toasted sesame seeds and sliced scallion greens.

Nutrition per Serving

Nutrient Amount (approx.)
Calories ~295 kcal
Protein ~38g
Fat ~9g
Carbohydrates ~12g
Fiber ~3g

Nutrition calculated based on 1 lb boneless skinless chicken breast divided across 4 servings, with low-sodium chicken broth and the vegetable quantities listed above.

Practical Notes

Controlling the heat level. Gochugaru is significantly milder than gochujang or fresh chili peppers. One tablespoon creates a gentle warmth that most people find comfortable. If you are in the early weeks of GLP-1 therapy and experiencing nausea, reduce the gochugaru to 1 teaspoon — the soup will still have excellent color and a whisper of warmth without any stomach irritation.

Poaching for perfect texture. The single most important step in this recipe is keeping the broth below a boil while the chicken cooks. Use the lowest heat setting that maintains tiny bubbles at the edges. If you have a probe thermometer, aim for a broth temperature between 170°F and 180°F (77–82°C). This range poaches the breast to exactly the right doneness without squeezing out moisture.

Meal prep storage. Store the soup in individual portions in airtight containers, refrigerated, for up to 4 days. The broth actually improves overnight as the flavors meld. Reheat gently on the stovetop or in the microwave at 70% power — high heat can make the egg ribbons rubbery. The bean sprouts will soften further during storage, which is normal and does not affect the flavor.

Protein boost without extra volume. If you want to push the protein higher without increasing the portion size, add 2 ounces (55g) of silken tofu per bowl before reheating. Silken tofu adds roughly 4 grams of protein per serving and absorbs the broth flavors beautifully. It also makes the soup feel creamier, which some GLP-1 users find more satisfying than a thinner broth.

Korean radish versus daikon. Korean radish (mu) is denser and slightly sweeter than Japanese daikon, and it holds its shape better during simmering. If you can find it at a Korean grocery store, it is worth the trip. Daikon works perfectly well as a substitute — just reduce the cooking time by 2 minutes since it softens faster. Both varieties are very low in calories and provide gentle fiber.

Frequently Asked Questions

Will the gochugaru cause nausea or stomach upset on GLP-1 medication?
Gochugaru is one of the mildest forms of Korean chili, with a Scoville rating far below jalapeños or fresh chili peppers. At the amount used here — one tablespoon divided across four servings — most GLP-1 users tolerate it well. If you are in your first month on Ozempic or Mounjaro and experiencing significant nausea, start with half the amount and increase in future batches as your body adjusts. The ginger and garlic in the broth actively help counteract nausea, so the overall effect of the soup tends to be soothing rather than irritating.
Can I use chicken thighs instead of breast?
You can, but the nutrition profile changes meaningfully. Boneless skinless chicken thighs contain roughly twice the fat of breast meat, which would push each serving to approximately 13 to 14 grams of fat and add about 40 calories. The protein per serving would remain similar at around 36 grams. Thighs are more forgiving during poaching and less likely to dry out, so if tenderness is your priority and the extra fat fits your daily targets, they work well in this recipe.
How long does this soup keep, and can I freeze it?
Refrigerated in sealed containers, this soup keeps well for 4 days. The bean sprouts will soften and the egg ribbons will absorb some broth, but the flavor actually deepens overnight. For freezing, prepare the soup without the egg ribbons and bean sprouts — freeze the broth and chicken in portions for up to 3 months. When reheating from frozen, bring to a simmer on the stovetop, then add fresh bean sprouts and drizzle in beaten egg just before serving. This takes 5 extra minutes but gives you a soup that tastes freshly made.
What if I can only eat a very small portion on my current GLP-1 dose?
This recipe works exceptionally well for reduced appetites because the broth-to-solid ratio is flexible. Start with half a cup of broth and a few tablespoons of shredded chicken — even that small portion provides roughly 10 grams of protein. You can sip the warm broth between bites, which many GLP-1 users find settles the stomach and makes eating feel less effortful. Store the remainder and return to it an hour or two later if your appetite returns, or save it as a ready-made meal for the next day.
What can I use if I cannot find gochugaru?
Gochugaru has a specific smoky, slightly sweet flavor that is hard to replicate exactly, but Aleppo pepper flakes are the closest widely available substitute — use the same amount. In a pinch, you can use half a teaspoon of sweet paprika plus a quarter teaspoon of cayenne, which approximates the color and gentle heat. Avoid using standard crushed red pepper flakes (the kind at pizza shops), as these are significantly hotter and lack the fruity depth that makes this soup distinctive. Whatever substitute you choose, the soup will still be excellent — the broth base carries most of the flavor.

This article provides general food and nutrition guidance only. It does not constitute medical advice. Always consult your healthcare provider regarding your GLP-1 medication and individual nutritional needs.