This high-protein, Thai-inspired hen salad options crunchy slaw, edamame, recent herbs, roasted peanuts, and a lightweight peanut-lime dressing—no-cook and ideal for lunch or meal prep.
Thai Rooster Salad
This straightforward Thai hen salad begins with crunchy cabbage slaw, tender hen breast, and loads of cilantro, then will get tossed in a lightened-up peanut-lime dressing made with powdered peanut butter. It delivers all of the daring, savory-sweet taste you count on from a Thai hen salad, however with much less fats, extra protein, and a dressing that balances vibrant lime, salty umami, mild warmth, and only a contact of sweetness. It’s nice for meal prep because it holds up effectively within the fridge and works simply as effectively for a straightforward weeknight dinner because it does for lunch the subsequent day.
Why This Salad Works
I used to be craving a Thai hen salad that was excessive in protein, loaded with crunchy greens, and nonetheless felt recent and satisfying. Whereas conventional Thai hen salads don’t all the time embrace peanuts, I cherished the flavour and crunch. I performed round with utilizing powdered peanut butter as a substitute of full fats and it got here out nice! Flavorful with out weighing the salad down, for a meal that feels each gentle and filling.
- Hearty and satisfying with 50 grams of protein, making it nice for lunch or dinner
- No cooking required in case you begin with leftover or rotisserie hen
- Meal prep perfection: The crunchy cabbage slaw holds up fantastically within the fridge, staying crisp and recent for days with out getting soggy.
In case you love salads like this which can be large on taste and protein, you may additionally get pleasure from my Asian Rooster Salad with Chili Crisp Dressing and Asian Rooster Chopped Salad—each straightforward, satisfying choices that work effectively for lunch or meal prep.
Substances You’ll Want
First up, we’ve the Thai hen salad substances, then the peanut-lime dressing. See the recipe card beneath for the precise measurements.
Thai Rooster Salad
- Slaw Combine: Shopping for a bag of coleslaw is a superb shortcut. It delivers the identical crunch with out the necessity to slice a head of cabbage.
- Bell Peppers: I like to make use of half a purple pepper and half a yellow pepper to make the salad extra colourful. Nevertheless, you should use all purple or all yellow. Simply take away the stems and seeds, then thinly slice.
- Rooster Breasts: Cube or shred cooked hen breasts. Boneless thighs or rotisserie hen work as effectively. In case you don’t have leftover hen, I’ve included instructions within the recipe card for roasting hen breasts within the oven.
- Honeycrisp Apple for sweetness and crunch
- Edamame for additional protein and fiber
- Cilantro and Scallion Greens for added taste and complexity
- Roasted Peanuts: Though not a conventional Thai salad ingredient, I just like the crunch and nutty taste they add.
- Toasted Sesame Seeds sprinkled on prime for garnish
Thai Rooster Salad Dressing
- PBfit is a roasted peanut butter powder that tastes like peanut butter however with fewer energy and fewer fats.
- Lime Juice’s acidity balances the peanut butter’s richness and the sriracha’s warmth.
- Water thins the dressing.
- Low-sodium Soy Sauce for umami. Use tamari in case you’re gluten-free.
- Maple syrup for sweetness. I additionally like this zero-sugar maple syrup in case you’re attempting to chop again on added sugar.
- Oil: Toasted sesame oil provides a nutty taste, however impartial avocado oil additionally works.
- Sriracha and Sambal Oelek for spice. In case you don’t like spicy meals, omit them.
- Ginger: Grate recent ginger root with a microplane, or use ginger paste, which is a superb timesaver.
Learn how to Make Thai Rooster SaladÂ
As soon as all of your substances are chopped, simply toss the whole lot collectively and revel in! See the recipe card on the backside for printable instructions.
- Make the Thai peanut dressing by whisking all of the substances collectively in a bowl.
- Assemble the salad: Add all of the substances to a big bowl and toss with the dressing.
Variations
- Swap up your greens: I like utilizing cabbage as a result of it holds up effectively all through the week, however in case you’re consuming it the day of, you possibly can use romaine.
- Protein: Swap out the hen with shrimp or steak.
- Add extra greens, akin to avocado, shredded carrots, or sliced cucumbers.
- Vegetarian/Vegan: Substitute the hen with extra greens or tofu.
- Fruit: Any form of apple will work, even Granny Smith in case you favor a extra tart chunk. And if you wish to get inventive, do that dish with mango or mandarin oranges.
- Allergic to peanuts? Omit them or substitute sunflower seeds. For the dressing, use Wow Butter.
- Peanuts: Swap them with roasted cashews, almonds or sunflower seeds.
- Not into cilantro? Skip it or change it out with mint, basil, or chives, or a mixture of all three.
- Sweetener choices: Use honey as a substitute of maple syrup.
- Nut Butter: In case you can’t discover PBfit, use pure peanut butter or, if wanted, almond butter or sunflower seed butter.
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13 minutes
2
30 minutes
7
15 minutes
6
30 minutes
Meal Prep Ideas
As a result of this salad makes use of coleslaw as the bottom, it’ll maintain up higher for meal prep than salads made with leafy greens. Ready so as to add the dressing can even preserve it more energizing.
- Divide all of the substances, besides the apples and peanuts, amongst 4 meal- prep bowls, then put the lids on.
- In case you’re taking them to work or college, pour the dressing into 4 small hermetic containers to convey with you.
- Earlier than consuming, chop the apples, add the peanuts, and toss the salad with the dressing.
Storage
- Salad with dressing will last as long as 2 days. Chances are you’ll need to discard the peanuts in the event that they’re too soggy and the apples in the event that they’re too brown or mushy.
- Salad with out dressing will last as long as 4 days, relying on how recent your hen is. Cooked hen will final within the fridge for as much as 4 days complete.
Extra Meal Prep Salad Recipes You’ll Love
For extra meal prep concepts, try these 5 scrumptious hen salad recipes to encourage your subsequent meal!
Yield: servings
Serving Measurement: 2 cups
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To make the dressing, add the entire substances to a medium mixing bowl and whisk till easy.
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To a big bowl or 4 meal prep bowls add or divide the slaw combination, bell peppers, hen, apple, edamame, cilantro and scallions.
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If serving immediately, drizzle with the dressing, peanuts and sesame seeds. If meal prepping, switch dressing to small containers and toss when able to serve.
Final Step:
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Take away from the oven and let relaxation for 10-Quarter-hour earlier than shredding. 1 pound of cooked hen breast will yield 3 cups of shredded hen.
Serving: 2 cups, Energy: 453 kcal, Carbohydrates: 30.5 g, Protein: 50 g, Fats: 17 g, Saturated Fats: 2.5 g, Ldl cholesterol: 96.5 mg, Sodium: 487.5 mg, Fiber: 8 g, Sugar: 17.5 g
