15 Healthy Ulam Ideas with Delicious Taste

Ulam Dish is an integrated part of Filipino Meals. Filipino people eat steamed rice with Ulam on a daily basis. If you are health conscious then you should find some healthy Ulam ideas and use them to cook at home.

Making an Ulam healthy means adding vegetables that contain fiber, vitamins and minerals. The Tofu and Moong Beans contain plant based protein. The seafood contains Omega-3 and Vitamin B Complex. The meat contains protein, vitamin B3 and B6. The healthy Ulam ideas that I am going to share are delicious and safe to eat for everyone.

Healthy Vegetable Ulam Ideas

#1. Pinakbet

Pinakbet is a mixed vegetable Ulam dish for everyday meal in the Philippines. It is cooked with fresh vegetables like Ampalaya, Eggplant, Tomato, Okra, Kalabasa and Sitaw (String Beans). You can add Tofu to make this healthy Ulam rich in protein.

Many Filipino Families cook Pinakbet frequently because it is an easy to cook healthy Ulam recipe that pairs perfectly with steamed rice. Use brown rice to make it even healthier.

To cook Pinakbet Ulam, saute onion, garlic and tomato in a little cooking oil. Add some shrimp paste and stir for a minute. Add Kalabasa, some water and simmer for a while. Add other vegetables and cook them till they turn soft. Add pepper for taste and serve Pinakbet Ulam with hot rice.

#2. Chopsuey

Chopsuey is a healthy Ulam recipe with a flavourful taste. It is cooked in a mixture of onion, garlic, soy sauce and oyster sauce with a small amount of cooking oil. It contains a variety of fresh vegetables named Cabbage, Carrots, Broccoli, Cauliflower, Snow Peas and Bell Peppers.

You can change the vegetables based on changing seasons and your choices. Some people add Quail Eggs to make the Ulam creamy and tasty. You can enjoy eating this healthy Ulam with brown rice in dinner with your family.

Just saute garlic and onion in hot oil pan. Add all vegetables and some water, pour oyster sauce and soy sauce, then stir well. Mix Cornstarch with water and pour into the pan. Cook till all veggies become tender and add pepper to adjust the taste and finish.

#3. Tofu and Vegetable Stir-Fry

Tofu and Vegetable Stir Fry is a protein rich vegetable Ulam recipe for Filipino Meals. With a mixture or multiple sauces with various vegetables, you can cook a healthy Filipino Ulam and pair it with hot brown rice or red rice to have a compete meal for dinner.

You should get the first, fresh Tofu and some vegetables like Carrots, Mushrooms, Bell Peppers, Broccoli, Cabbage and Snow Peas. To prepare this mix vegetable Ulam dish, you also need garlic, onion, soy sauce, vegetable sauce, sesame oil and some cooking oil.

The combination of Tofu with vegetables and spices create a savory taste. You can eat Tofu and Vegetable Stir Fry Ulam alone or pair it with steamed brown rice as you like. You should use low-sodium sauces to make this Ulam good for heart health yet yummy in every bite.

Here you will find some of the best Vegetable Ulam Ideas in Your Budget

Healthy Egg Ulam Ideas

#4. Spinach Omelet

Spinach Omelet is a nutritious Ulam dish that is easy to cook and delicious in taste. You need a non-stick pan to cook it with less oil to make this dish healthy. You can add some milk or water to make the Eggs fluffier.

When the Eggs combine with Spinach, it creates a protein and vitamin rich Ulam dish. Add more vegetables like Mushrooms, Tomatoes and Bell Peppers to make it more filling and nutritious. It is a perfect healthy egg Ulam to cook when you want to prepare the dinner in minutes.

To cook Spinach Omelet Ulam, saute garlic and onion in a nonstick pan with some oil. Add Chopped Spinach and cook for a while. Pour Beaten Eggs and spread the yolk properly. Cook at low heat till the yolk turns thick. Fold the Omelet and cook for last 1 minute to finish.

#5. Tortang Talong

Tortang Talong is a Filipino Ulam prepared by mixing grilled eggplant with beaten eggs. It is a budget healthy Ulam that offers up to 200 calories, some carbs, fat and protein. It is a comforting, flavourful Ulam that you will enjoy eating with your loved ones.

The Tortang Talong Ulam does not require too many ingredients. To cook this egg vegetable Ulam, you need Eggplant, Eggs, Tomatoes, Garlic, Onion, Black Pepper, Salt and Cooking Oil.

First of all, grill the eggplants till the skin is charred and it they become soft from inside. Remove skin and keep the stem attached. Use a fork to flatten the eggplants.

Beat the eggs in a bowl and add some salt & pepper. Dip the eggplants in the yolk in the bowl, make sure the eggplants are coated with yolk. Stir fry eggplants in some oil in a nonstick pan. As the eggplants turn golden brown both sides, the Ulam dish is ready to serve.

Healthy Chicken Ulam Ideas

#6. Chicken Inasal

Chicken Inasal is a healthy Filipino Ulam cooked by marinating chicken in a mixture of spices and then grilling the chicken. To prepare Chicken Inasal as an Ulam dish, most Filipino people prefer chicken thighs and drumsticks because they stay soft inside after grilling. You can remove chicken skin to reduce fat.

The Chicken Inasal offers a unique taste that feels tangy, savory and smoky. Prepare a mixture of garlic, ginger, lemongrass, vinegar, soy sauce, calamansi juice, salt and black pepper. Marinate the chicken in this mixture for minimum two hours before grilling it.

Grill the marinated chicken at medium heat, make sure it is grilled on all sides. Pour remaining marinade with some Annatto oil over chicken, keep grilling it till it appears charred outside. Stop grilling, wait for a few minutes, then serve Chicken Inasal Ulam with steamed rice for the meal.

#7. Chicken Adobo with Less Oil

Chicken Adobo is the most popular Ulam recipe loved by many Filipino Families. It is prepared by marinating chicken in a mixture of sauces, spices and seasonings. Then cooking chicken with marinade in a pan till it becomes tender.

People usually prefer chicken thighs and drumsticks or a combination of various chicken parts for cooking this healthy chicken Ulam at home. To add some more flavour and texture, you can add boiled eggs or coconut milk.

The mixture of garlic, soy sauce, bay leaves and peppercorns create a yummy savory taste. The slow simmering process cook the chicken properly to offer a rich flavour. It is much healthier than deep fried chicken and other Ulam recipes.

Check this 15 Easy Chicken Ulam Ideas for Everyday Cooking

Healthy Pork Ulam Ideas

#8. Sinigang na Baboy with Vegetables

Sinigang na Baboy is a traditional soupy Ulam recipe with salt and sour flavours. To make it healthy, use Lean Pork instead of pork belly. The lean pork has lesser fat and cholesterol compared to the pork belly.

Clean the pork and cut it into small pieces. Boil water in a large pot and add pork pieces. Cook it till pork becomes tender. Add onion and tomato slices, cook for a while. Add tamarind mix and stir well.

Add Labanos and wait for a minute. Then add Eggplant, Okra, String Beans, Kangkong and Green Chili Peppers. Cook until the vegetables become soft. Add fish sauce to adjust the taste and your Sinigang na Baboy Ulam Dish is ready.

#9. Lean Pork Menudo

Pork Menudo is a classic Ulam dish cooked in many Filipino households. When talking about a healthy pork Ulam, I recommend to use Lean Pork to reduce fat yet keep it rich in protein and B vitamins. Avoid Hotdogs and Sausage like processed ingredients to keep it healthy.

To prepare Pork Menudo Ulam, you need to cook the pork and vegetables in tomato sauce with other spices. The garlic, onion and soy sauce create a strong flavour. You should include Potatoes, Carrots, Bell Peppers and Green Peas to make the Ulam more filling and nutritious.

Heat some cooking oil in a pan and saute garlic and onion. Add lean pork pieces and cook till they turn brown. Add fresh tomatoes and tomato sauce, stir well. Add soy sauce and some water or broth, cook for a while.

Add vegetables and keep cooking till they become tender. Add salt and pepper at the end, serve the Lean Pork Menudo Ulam with hot brown rice to get the best taste experience.

Here is a list of 15 Quick Pork Ulam Ideas for Busy Days

Healthy Beef Ulam Ideas

#10. Lean Beef Caldereta

Beef Caldereta is a savory and tangy Ulam Recipe. To make it healthy beef Ulam, use Lean Beef and avoid excess use of liver spread, oil and salt. Make sure that the tomato sauce and soy sauce are low-sodium versions.

In addition to lean beef, you should include the vegetables like potatoes, carrots and green peas. Saute onion and garlic in a pan with some hot cooking oil. Add lean beef and cook until the beef becomes brown.

Add tomato paste, tomato sauce, soy sauce and bay leaves, then stir properly. Add water or broth and cook it till the beef becomes tender. Add potato and carrot pieces, cook them for a while. Add green peas and bell pepper.

Add some liver spread and stir well. Add salt and pepper at the end. You can add some chili to make it spicy. The Lean Beef Caldereta Ulam pairs well with steamed brown rice.

#11. Beef Ampalaya Stir Fry

Beef Ampalaya Stir Fry is a simple Filipino Ulam Dish suitable for people who like bitter taste. The Ampalaya (bitter melon) mixes with beef and other ingredients/spices yet its bitter taste is easily noticeable when you eat this Ulam with hot rice.

There are two main ingredients named Lean Beef and Ampalaya. The lean beef has least fat which makes your Ulam healthier than the pork belly or any other part.

You should cut thin slices of beef and Ampalaya before you start cooking. Sprinkle salt on Ampalaya slices and wash them to reduce their bitterness.

Saute garlic and onion in hot oil pan. Add beef slices and cook till they turn brown. Add tomatoes and stir properly. Add soy sauce and oyster sauce. Add Ampalaya slices and stir fry them till they become crispy. Add pepper as per your taste need and your healthy beef Ulam is ready.

Healthy Fish Ulam Ideas

#12. Inihaw na Bangus

Inihaw na Bangus is a grilled fish Ulam recipe that is rich in protein and vitamins. The grilling process reduces oil and fat which make it a healthy fish Ulam for weight loss and overall health.

Along with a whole Bangus (Milkfish), you also need garlic, onion, tomato, calamansi juice, salt, black pepper and some cooking oil. Before you start cooking, remove the scales and internal organs of Bangus to get it ready.

Marinate the Bangus with a mixture of salt, pepper, garlic and calamansi juice. Stuff the fish with chopped onions and tomatoes. Keep the fish marinated for 30 minutes, then grill it over charcoal at medium heat. Grill it properly on both sides until the skin turns crispy. Your Inihaw na Bangus Ulam is ready.

#13. Tuna and Vegetable Guisado

Tuna and Vegetable Guisado is another fish Ulam that combines fish with mixed vegetables. You need canned Tuna in water as well as carrots, spinach, green peas, bell peppers and cabbage. You should also use tomatoes to make gravy and add some tangy taste.

The Tuna fish is rich in protein and Omega-3 fatty acids. The vegetables have vitamins and minerals. So, it is a perfect Filipino Ulam dish for people looking for a healthy Ulam for dinner.

Start with sauteing  garlic and onion in hot oil. Add tomato slices and cook till they turn soft. Add carrots and green beans, then pour canned Tuna with water. Add cabbage, bell peppers and leafy vegetables. Add soy sauce and black pepper, cook till all veggies turn soft and finish.

Here is 17 Must-Try Fish Ulam Ideas (Quick, Affordable and Delicious)

Healthy Seafood Ulam Ideas

#14. Tinolang Tahong

Tinolang Tahong is a seafood Ulam dish prepared with Mussels that are rich in protein, iron and Omega-3 fatty acids. It is a healthy soupy Ulam that pairs perfectly with hot rice. To make it even healthier, use brown rice or red rice to eat with Tinolang Tahong Ulam Dish.

The Tinolang Tahong Ulam offers a mixed taste of tangy tomatoes, sweet mussels and savory spices. You must clean the mussels and remove broken shells before start cooking them.

Saute garlic, onion, ginger and tomatoes in hot oil. Add water and boil it. Add green papaya if you wish to. Add mussels and cook till the shells open. Add the malunggay leaves at the end. Add fish sauce and black pepper to adjust the taste and serve it with steamed rice.

#15. Sinigang na Hipon

Sinigang na Hipon is a classic soup Ulam that offers savory and sour taste. To prepare this healthy Filipino Ulam, you need to cook the shrimp and vegetables in a pan with some hot oil and regular spices.

Please use fresh shrimp and fresh vegetables to make a healthy and nutritious Ulam dish for your family. To start cooking, boil water in a pot, then add onions and tomatoes, cook slowly till tomatoes become soft.

Add tamarind mix and use a big spoon to mix it well. Add Labanos, Okra, String Beans and cook till they turn soft. Now add shrimp and cook until they turn pink. Add Kangkong, Malunggay Leaves and fish sauce at the end. Serve Sinigang na Hipon Ulam hot and enjoy its yummy taste with your family.

Check also our Best Filipino Seafood Ulam Ideas 2026

List of Cheap Healthy Ulam Ideas

When I heard about a healthy Ulam, I though it would be expensive but I was wrong. The healthy Ulam is actually much cheaper than you can think. Here I suggest some amazing Budget Ulam ideas that are healthy and delicious.

• Ginisang Monggo with Malunggay
• Tortang Talong
• Tinolang Manok with Sayote
• Adobong Kangkong
• Sardinas with Pechay
• Ginisang Repolyo with Carrots
• Tokwa’t Gulay

How to Cook a Healthy Ulam (What Makes an Ulam Healthy?)

To cook a healthy Ulam you should have some knowledge about what is good and what is not good for health. You should check ingredients of an Ulam dish and modify or replace the unhealthy ingredients with the healthy ones.

Here I provide some useful tips to make your Ulam healthy every time.

• Always use fresh meat for fish, seafood, chicken, pork and beef Ulam dishes.
• Prefer lean meat as it has low fat yet enough protein and vitamins.
• Always use fresh vegetables for every Ulam dish.
• Use least cooking oil and completely avoid the deep frying option.
• Prefer low sodium sauces and use salt as little as possible.
• Do not use sugar, prefer brown sugar if you have to add it in the cooking process.
• Replace white rice with brown rice or red rice as they are healthier.
• Avoid processed ingredients like Hotdogs and Sausage as they are not good for health.
• Use the seasoning and spices in limit.
• Do not overcook vegetables as their vitamins and minerals get evaporated.

So, you should follow these instructions to keep your Ulam Dish and Rice healthy yet tasteful to eat happily with your family.

Wrapping Up:

You should add healthy Ulam to your daily meals. It appears a small change but it is the biggest change that will affect your health in the long run. Above I have explained 15 healthy Ulam recipes that are delicious, nutritious, affordable and popular in the Philippines.

I have also shared how to cook a healthy Ulam dish at home and suggested some cheap healthy Ulam ideas that you can try out. In case you still have a query, feel free to ask your query or question in the comment section below.

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