High-Protein Banh Mi: A Vietnamese Delight
Discover the culinary harmony of flavors and textures with this high-protein Vietnamese Banh Mi. A delightful blend of succulent bakery-style roasted pork, tangy pickled vegetables, and fresh herbs between a crispy baguette will whisk your taste buds to the streets of Vietnam.
Ingredients
Roast Pork (Thịt Nướng – Bakery Style)
🐷 240 g pork tenderloin lean, high-protein cut
🐟 8 g fish sauce 1½ tsp
🧂 8 g soy sauce 1½ tsp
🦪 5 g oyster sauce 1 tsp
🍯 5 g honey or monk fruit + splash of honey
🥑 4 g avocado oil 1 tsp
🧅 10 g shallot, minced
🧄 5 g garlic, minced
🌶️ Pinch of black pepper
Banh Mi Assembly (2 sandwiches)
🥖 2 small baguettes Vietnamese-style if possible, ~70 g each
🍖 240 g roasted pork from recipe above
🥕 70 g pickled carrots + daikon, drained
🥒 50 g cucumber slices
🌿 20 g fresh cilantro
🥄 40 g light mayonnaise
🥓 20 g pork or chicken pâté
Instructions
1- Prepare the Roasted Pork:
- Slice the pork tenderloin into long strips, about 1.5–2" thick.
- In a bowl, combine fish sauce, soy sauce, oyster sauce, honey, avocado oil, shallot, garlic, and pepper. Massage into pork.
- Cover and marinate for at least 2 hours; overnight preferred for best flavor.
- Preheat oven to 400°F (200°C). Place pork on a lined baking sheet or rack.
- Roast for 18–22 minutes, flipping halfway, until internal temperature reaches 145°F (63°C).
- Switch oven to broil for 2–3 minutes to caramelize and char the edges.
- Rest 5–10 minutes, then slice thinly against the grain. You should have ~240 g cooked pork; perfect for 2 generous Banh Mi.
2- Toast the Baguettes:
- Slice each baguette lengthwise, not cutting all the way through.
- Place the cut side down in a hot, non-stick frying pan and toast until golden and crisp.
3- Spread the Base:
- On one side of each baguette, spread a layer of pâté.
- On the other side, spread a layer of mayonnaise.
4- Assemble Layers:
- Add a generous amount of pickled daikon and carrots over the pâté.
- Layer in the sliced roasted pork, dividing evenly between the two sandwiches.
- Top with cucumber slices.
- Finish with fresh cilantro sprigs for an herby kick.
5- Close and Serve:
- Gently press the baguette halves together, encapsulating the delicious fillings.
- Cut each sandwich in half and serve immediately.
Prep Time: 2 hours marinating
Cook Time: 20–25 minutes roasting + broiling
Assembly Time: 5–10 minutes
Total Time: Approximately 2 hours 35 minutes
Servings: 2 Banh Mi sandwiches
Calories: 457 per sandwich
Protein: 32g
Fat: 13g
Carbohydrates: 50g
Equipment:
- Wooden cutting board
- Chef’s/Carving knife
- Small spreader knife
- Non-stick frying pan
- Oven
- Ceramic serving plate
Cooking Tips
- Broiling the pork briefly creates that signature bakery-style caramelization.
- Ensure a crispy and golden exterior on the baguette for the best textural contrast.
- Drain pickled vegetables well to avoid soggy bread.
- Fresh cilantro adds brightness and authenticity.
#banhmi #highprotein #vietnamesefood #easysandwich #asianflavor #proteinboost
Stephanie Ho: https://www.youtube.com/@stephaniehho
#stephaniehho
High-Protein Banh Mi
