Let’s be honest—when we hear the word healthy, we automatically think bland, sad, and kulang sa kanin. 😅
But eating healthier doesn’t have to mean giving up comfort food, especially when you’re cooking for a family.
This 2025, I’m all about healthy ulam ideas that still feel like real food—yung masarap, nakakabusog, at hindi mukhang “diet meal.” These are Filipino favorites that you can serve to your family without anyone complaining (or secretly ordering fast food after).
What Makes an Ulam “Healthy” Without Feeling Like It?
For me, a healthy ulam still needs to be:
- Flavorful (walang matabang, please)
- Filling enough for rice lovers
- Made with real, accessible ingredients
- Easy to cook on busy weekdays
The secret? Small swaps, not total food sacrifice.
1. Chicken Tinola (Loaded with Veggies)
Tinola has always been one of the healthiest Filipino dishes—light, comforting, and nourishing.
Why it works:
- Clear broth = lighter on the stomach
- Ginger boosts immunity
- Add more sayote, green papaya, and malunggay
Mom Tip:
Use skinless chicken parts and go easy on fish sauce. Still masarap, promise.
2. Ginisang Tofu and Pechay with Garlic
This is one of those ulam that feels indulgent but is actually very clean.
Why it works:
- Plant-based protein
- Very budget-friendly
- Super fast to cook
Crisp up the tofu first, then toss with pechay, garlic, and a light soy seasoning. Perfect with rice—or even on its own.
3. Bangus Belly Sinigang sa Miso
Sinigang will always be comfort food, but using bangus belly and miso gives it a richer flavor without heavy sauces.
Why it works:
- Fish protein = heart-friendly
- Lots of vegetables
- Sour soup = naturally satisfying
This is one of those dishes that makes you feel busog without feeling heavy.
4. Chicken Adobo (Less Oil, More Flavor)
Yes, adobo can still be healthy.
How to lighten it up:
- Skip the oil sauté
- Let the chicken cook in its own juices
- Add bay leaf, peppercorns, and garlic generously
The flavor stays deep and comforting, but the guilt? Gone.
5. Ginisang Sardines with Egg and Malunggay
Sardines are one of the most underrated healthy proteins.
Why it works:
- High in omega-3
- Budget-friendly
- Very filling
Add eggs and malunggay to stretch the dish and add nutrients. This is the kind of ulam that feels like home.
6. Pork Tenderloin Steak (Air-Fried or Pan-Seared)
If you’re craving pork, choose lean cuts.
Why it works:
- High protein
- Less fat than liempo or kasim
- Great with mushroom gravy
Serve with rice and a side of sautéed veggies—comfort food without overdoing it.
7. Laing (Light Coconut Version)
Laing doesn’t have to be super oily to be satisfying.
Healthier tweak:
- Use less gata
- Add more dried gabi leaves
- Flavor with shrimp or fish instead of pork
Still rich, still comforting, just lighter.
8. Ampalaya with Egg and Tomatoes
Yes, ampalaya can be masarap—promise.
Why it works:
- Blood sugar–friendly
- Very affordable
- Quick weekday ulam
Salt lightly, squeeze well, and balance with eggs and tomatoes.
9. Chicken Afritada (Veggie-Heavy Version)
Tomato-based dishes are naturally lighter.
Make it healthier by:
- Adding more carrots and potatoes
- Using chicken breast or thigh fillet
- Limiting oil
This is comfort food that doesn’t feel heavy after.
10. Salmon or Cream Dory with Garlic Lemon Sauce
For a slightly more premium but still healthy ulam:
Why it works:
- Good fats
- Simple seasoning
- Restaurant-level flavor at home
Pan-seared or air-fried, paired with rice and veggies—sobrang sulit.
Why These Healthy Ulam Ideas Work for Moms
- No special ingredients needed
- Family-approved (important!)
- Easy to meal-plan
- Perfect for reels, shorts, and weekly menus
Healthy eating doesn’t have to look like diet food. It can still feel like home-cooked Filipino comfort, just a little more mindful.
This 2025, I’m choosing balance over restriction.
Mas masarap pa rin ang pagkain kapag walang guilt—and when the whole family enjoys it with you.
