This delightful high-protein Thai-inspired chicken salad combines a medley of crunchy coleslaw, tender edamame, aromatic fresh herbs, and roasted peanuts, all brought together by a refreshing peanut-lime dressing. It’s a no-cook recipe that’s ideal for quick lunches or efficient meal preparation throughout the week.
Preparing this straightforward Thai chicken salad begins with a base of crisp cabbage slaw, succulent chicken breast pieces, and an abundance of fresh cilantro, which are then gently combined with a lighter version of peanut-lime dressing crafted using powdered peanut butter. This dish captures the vibrant, savory-sweet essence characteristic of authentic Thai chicken salads, yet it offers reduced fat content, elevated protein levels, and a dressing that masterfully harmonizes zesty lime notes, savory umami depth, mild spicy undertones, and a subtle sweetness. Its durability makes it an excellent choice for meal prepping, as it maintains its texture and flavor in the refrigerator, serving equally well as a simple weeknight dinner or a satisfying lunch option the following day.
Why This Salad Stands Out
The inspiration behind this salad stemmed from a desire for a Thai chicken salad packed with protein, brimming with crisp vegetables, and delivering a fresh, fulfilling experience. Even though classic Thai chicken salads may not traditionally feature peanuts, their nutty taste and satisfying crunch proved irresistible. Experimenting with powdered peanut butter in place of full-fat varieties yielded fantastic results, providing bold flavors without overwhelming the dish, resulting in a meal that feels simultaneously light and substantial.
- Robust and fulfilling boasting approximately 50 grams of protein per serving, ideal for both lunch and dinner occasions.
- No cooking necessary when utilizing pre-cooked chicken such as leftovers or rotisserie options.
- Ideal for meal prep: The sturdy cabbage slaw retains its crispness beautifully in the fridge for several days, resisting sogginess effectively.
For those who appreciate flavor-packed, protein-rich salads similar to this one, there are other comparable options that also excel in ease of preparation and suitability for lunch or meal prepping.
Essential Ingredients for the Recipe
The components for this Thai chicken salad are divided into the main salad elements and the accompanying peanut-lime dressing. Detailed quantities can be found in the complete recipe instructions provided at the end.
Main Thai Chicken Salad Components
- Coleslaw Mix: Opting for a pre-packaged bag of coleslaw mix offers convenience and the desired crunch without the effort of shredding an entire cabbage head.
- Bell Peppers: Incorporating half a red bell pepper and half a yellow one enhances the visual appeal with vibrant colors. Feel free to use either color exclusively. Simply remove the stems and seeds before slicing thinly.
- Chicken Breasts: Prepare by dicing or shredding cooked chicken breasts. Boneless chicken thighs or store-bought rotisserie chicken are excellent substitutes. For those without pre-cooked chicken, oven-roasting instructions are included in the recipe details.
- Honeycrisp Apple contributes natural sweetness and an enjoyable crunch to the mix.
- Edamame boosts the salad’s protein and fiber content significantly.
- Cilantro and Scallion Greens infuse layers of fresh flavor and aromatic complexity.
- Roasted Peanuts: Though not standard in traditional Thai salads, they provide a delightful crunch and rich nutty essence.
- Toasted Sesame Seeds serve as an elegant garnish sprinkled on top for added texture and visual interest.
Peanut-Lime Dressing Ingredients
- PBfit, a powdered form of roasted peanut butter, delivers authentic peanut flavor with significantly reduced calories and fat.
- Lime Juice provides essential acidity to counterbalance the richness of the peanut elements and the heat from sriracha.
- Water helps achieve the perfect consistency by thinning the dressing appropriately.
- Low-Sodium Soy Sauce imparts deep umami notes; substitute with tamari for a gluten-free alternative.
- Maple Syrup adds a gentle sweetness, with zero-sugar versions available for those monitoring sugar intake.
- Oil: Toasted sesame oil enhances with its nutty profile, though neutral avocado oil functions well too.
- Sriracha and Sambal Oelek introduce customizable spice levels; omit for a milder version.
- Ginger: Freshly grated ginger root using a microplane or convenient ginger paste works perfectly.
Step-by-Step Preparation Guide
With all ingredients prepped and chopped, assembly is as simple as combining everything in a bowl for immediate enjoyment. Full printable instructions follow below.
- Prepare the Thai Peanut Dressing: In a medium bowl, thoroughly whisk together all the listed dressing ingredients until achieving a smooth, emulsified texture.
- Assemble the Salad: Combine all salad ingredients in a spacious large bowl or distribute evenly across four meal prep containers, then gently toss with the prepared dressing.
Customizable Variations
This recipe offers flexibility for personalization based on preferences and dietary needs.
- Alternative Greens: Cabbage excels for longevity in meal prep, but romaine lettuce suits same-day consumption.
- Protein Swaps: Replace chicken with shrimp or steak for variety.
- Extra Vegetables: Incorporate avocado slices, shredded carrots, or cucumber for added freshness and nutrition.
- Vegetarian or Vegan Adaptation: Substitute chicken with additional vegetables or firm tofu.
- Fruit Options: Any apple variety works, including tart Granny Smith; experiment with mango chunks or mandarin orange segments for a tropical twist.
- Peanut Allergy Accommodation: Skip peanuts or use sunflower seeds instead; for the dressing, consider sunflower seed butter alternatives.
- Nut Substitutes: Roasted cashews, almonds, or sunflower seeds replace peanuts seamlessly.
- Herb Alternatives: Omit cilantro or blend with mint, basil, or chives.
- Sweetener Choices: Honey serves as a fine substitute for maple syrup.
- Nut Butter Options: Natural peanut butter, almond butter, or sunflower seed butter can replace PBfit if unavailable.
Practical Meal Prep Strategies
The coleslaw base ensures superior longevity compared to delicate leafy greens, and delaying dressing application preserves maximum freshness.
- Portion all ingredients except apples and peanuts into four meal prep bowls and secure with lids.
- For on-the-go meals, store dressing separately in small airtight containers.
- Prior to eating, chop fresh apples, add peanuts, and mix in the dressing thoroughly.
Storage Guidelines
- Dressed Salad: Remains fresh for up to 2 days; refresh peanuts if soggy and discard browned apples.
- Undressed Salad: Keeps well for up to 4 days, contingent on chicken freshness; cooked chicken stays safe in the fridge for 4 days maximum.
Recipe Details
Preparation Time: 20 minutes
Cooking Time: 0 minutes
Total Time: 20 minutes
Yield: 4 servings
Serving Size: 2 cups
Salad Ingredients:
- 5 heaping cups slaw mix
- ½ small red bell pepper, stem and seeds removed, thinly sliced
- ½ small yellow bell pepper, stem and seeds removed, thinly sliced
- 3 cups cooked chicken breast, shredded or diced (from 1 lb)
- 1 Honeycrisp apple, chopped
- ½ cup shelled edamame, thawed if frozen
- ½ cup cilantro leaves
- ½ cup scallion greens, chopped
- ¼ cup dry roasted peanuts, roughly chopped
- Toasted sesame seeds, for garnish
Dressing Ingredients:
- ½ cup PBfit peanut butter powder or PB2
- ¼ cup lime juice
- 3 tablespoons water
- 4 teaspoons low-sodium soy sauce or gluten-free tamari
- 4 teaspoons maple syrup or sugar-free alternative
- 1½ tablespoons toasted sesame oil or avocado oil
- 2 to 3 teaspoons sriracha or sambal oelek (omit for no spice)
- 2 teaspoons grated ginger or ginger paste
- To prepare the dressing, combine all ingredients in a medium bowl and whisk vigorously until fully smooth and well incorporated.
- In a large bowl or divided into four meal prep containers, layer the slaw mix, bell peppers, chicken, apple, edamame, cilantro, and scallions.
- For immediate serving, drizzle with dressing, add chopped peanuts, and sprinkle sesame seeds. For meal prep, store dressing separately and toss together just before eating.
Note: For quickest preparation, utilize shredded rotisserie chicken breast. To roast fresh: Coat 1 pound boneless skinless chicken breasts with 1 teaspoon avocado oil, salt, and pepper. Bake on a parchment-lined sheet at 400°F for 20-25 minutes until reaching 165°F internally. Rest 10-15 minutes before shredding to yield 3 cups.
Nutrition per Serving (2 cups): Calories: 453 kcal, Carbohydrates: 30.5 g, Protein: 50 g, Fat: 17 g, Saturated Fat: 2.5 g, Cholesterol: 96.5 mg, Sodium: 487.5 mg, Fiber: 8 g, Sugar: 17.5 g
