If you’re anything like me, when the weather heats up or your week gets hectic, you want something that’s equal parts refreshing, flavorful, and fast. That’s exactly where this Thai chicken salad comes in. It’s got juicy shredded chicken, crunchy veggies, a bright peanut-lime dressing, and all the vibrant colors and textures that make every bite interesting.
This Thai chicken salad is packed with lean protein and loaded with flavor, which makes it one of my favorite high-protein low-carb recipes. I love tossing it together when I want something light but still satisfying. Whether you’re eating clean, meal prepping for the week, or just need a new way to enjoy leftover rotisserie chicken, this salad checks every box. Best of all—it’s a no-cook recipe you can throw together in 20 minutes or less.
Let’s dig into this bold and crunchy bowl of Thai-inspired comfort.
Easy Thai Chicken Salad with Spicy Peanut Dressing – High-Protein, Fresh, and Flavor-Packed
Ingredients
- 2 cups cooked shredded chicken breast (or thighs)
- 2 cups shredded cabbage red or green
- 1 cup shredded carrots
- 1 bell pepper thinly sliced
- ¼ cup chopped fresh cilantro
- ¼ cup chopped green onions
- ¼ cup chopped peanuts or cashews optional
- 1 tbsp sesame seeds optional
Dressing:
- ¼ cup creamy peanut butter
- 2 tbsp lime juice about 1 lime
- 1 tbsp soy sauce or tamari for gluten-free
- 1 tbsp honey or maple syrup
- 1 tsp sesame oil
- 1 garlic clove grated
- 1 tsp grated fresh ginger
- Pinch red chili flakes or sriracha to taste
- Water to thin as needed
Instructions
- Make the Dressing: Whisk together all dressing ingredients in a bowl. Thin with water until pourable.
- Toss the Salad: In a large bowl, combine chicken, cabbage, carrots, peppers, cilantro, and green onions.
- Dress & Mix: Pour dressing over salad and toss until everything is evenly coated.
- Finish & Serve: Top with chopped peanuts, sesame seeds, and extra herbs if desired. Serve chilled.
Notes
Secret Tips for the Best Thai Chicken Salad
- Massage the Cabbage: Lightly massage your shredded cabbage with a pinch of salt before tossing—it softens the texture and helps absorb the dressing better.
- Use Rotisserie Chicken: If you’re short on time, rotisserie chicken is a perfect shortcut and still delivers great flavor.
- Chill Before Serving: Let the salad rest in the fridge for 15–30 minutes before serving to let the flavors fully meld.
- Double the Dressing: It stores well for up to a week and makes a killer dip for veggies or drizzle for grilled meats.
- Roast the Peanuts: Toasting your peanuts in a dry skillet for 2–3 minutes enhances the crunch and gives your salad a deeper, nutty bite.
- Fresh Lime Over Bottled: Always go for fresh lime juice—it adds brightness bottled citrus can’t compete with.
Recipe Overview
Course: Main Dish / Light Lunch / Meal Prep Salad
Cuisine: Thai-Inspired, Southeast Asian
Skill Level: Easy
Prep Time: 15 minutes
Cook Time: 0 minutes (using precooked chicken)
Total Time: 15–20 minutes
Servings: 4
Nutritional Snapshot
Calories: ~340 kcal per serving
Protein: 30 g
Carbs: 10 g
Fat: 20 g
Sodium: ~500 mg
This Thai chicken salad is rich in lean protein and low in carbohydrates, making it a great option for low-carb or high-protein diets. For more on the nutritional profile of lean proteins, check out Nutritionix’s chicken breast data.
What It Costs to Make
Shredded Chicken (2 cups): $3.50
Veggies (Cabbage, Carrots, Peppers): $3.00
Peanut Dressing Ingredients: $2.50
Herbs, Lime, Nuts: $1.50
Total Cost: ~$10.50
Cost Per Serving: ~$2.63
High flavor, low cost, and pantry-friendly.
Where This Recipe Came From
This Thai chicken salad started off as a lunch experiment when I had a leftover chicken breast and half a head of purple cabbage in the fridge. I wasn’t in the mood for a basic sandwich or wrap. I wanted something crunchy, zesty, and with a bit of a kick. I pulled inspiration from Thai flavors I love—peanut sauce, lime juice, chili flakes, fresh herbs—and threw together a dressing that made the whole thing come alive.
After a few rounds of tweaking, it became a go-to recipe for me. The mix of textures, the balance of tangy and nutty, and the protein-packed punch make it ideal for meal prep, light dinners, or summer lunches that don’t leave you sluggish. It’s also naturally gluten-free and easily adaptable for different dietary needs.
If you’ve tried my Air Fryer Chicken Skewers or Garlic Butter Pasta, you’ll love this salad for its easy prep and bold flavor.
Why It’s Worth Making Again
Clean, Bright Flavors That Satisfy
This Thai chicken salad stands out for its harmony of textures and bold, refreshing flavors. The base is crisp shredded cabbage and carrots, paired with juicy chicken and tossed in a tangy lime-peanut dressing that hits every note—savory, sweet, spicy, and nutty. It’s the kind of light yet deeply satisfying salad that leaves you feeling energized, not heavy. Whether you add chili flakes for heat or go mild with extra lime, the flavor profile is vibrant and balanced every single time.
High-Protein, Low-Carb for Clean Eating Goals
If you’re looking for a high-protein, low-carb salad that actually fills you up, this one’s a winner. With over 30 grams of lean protein per serving and only a handful of net carbs from the veggies and sauce, it’s perfect for anyone following a keto-friendly, macro-tracking, or gluten-free lifestyle. The grilled or poached chicken breast is lean and satisfying, and the peanut dressing—when made with natural peanut butter and no added sugar—keeps the carb count low while boosting flavor.
For a deeper look into the benefits of high-protein eating, check out WebMD’s guide on protein-rich foods and metabolism.
Perfect for Meal Prep and Busy Weeknights
I love how well this Thai chicken salad holds up in the fridge. Unlike lettuce-based salads that wilt quickly, this one uses crunchy cabbage and carrots that stay fresh and crisp for 2–3 days. That makes it one of my go-to make-ahead lunches or meal prep dinners—just keep the dressing separate until you’re ready to eat for maximum crunch. It also travels well for picnics or office lunches.
Allergy-Friendly and Easy to Customize
This recipe is naturally dairy-free and can be made gluten-free by using tamari or coconut aminos in the dressing. For a nut-free version, swap the peanut butter with sunflower seed butter or tahini, and you’ve still got a creamy, rich dressing that pairs beautifully with the fresh herbs and veggies.
Need to go vegan? No problem—use grilled tofu, edamame, or tempeh instead of chicken. This salad adapts to your dietary needs without sacrificing flavor or satisfaction. For more advice on food allergy-friendly cooking and ingredient swaps, visit Cleveland Clinic’s guide to food allergies and sensitivities.
Best Shared During
Summer Picnics or BBQs
This Thai chicken salad is a chilled, refreshing hit at any outdoor gathering. Whether you’re hosting a backyard barbecue or bringing a side to a summer potluck, it delivers the perfect contrast to heavier, mayo-based dishes like potato salad or coleslaw. With its crisp cabbage, shredded carrots, grilled chicken, and zesty peanut lime dressing, this salad brings bold flavor without the bloat. It’s naturally dairy-free, gluten-free, and lighter than most picnic fare, making it a clean eating alternative everyone will appreciate on a hot day.
Quick Lunch Breaks
Packed with lean protein, crunchy veggies, and a punchy Thai-inspired dressing, this salad is a smart go-to for healthy lunch ideas. Because it doesn’t need to be reheated, it’s ideal for lunchboxes, work-from-home days, or meals on the go. You can prep the components the night before and just toss them together in the morning. The high protein content helps you stay full and focused through the afternoon slump—no sugar crashes, no greasy regrets.
For more insights into building balanced lunches with lasting energy, explore EatRight.org’s nutrition tips for meal planning.
Meal Prep for the Week
If you’re big on meal prepping high-protein recipes, this one’s a meal-prepper’s dream. Make a double batch of grilled chicken and chopped veggies, store the creamy peanut dressing separately, and portion into containers for the week. When lunchtime rolls around, just shake and pour. The veggies hold up beautifully without wilting, and the chicken retains its tenderness thanks to the light marinade. You get a complete, low-carb, high-protein lunch that’s as easy to assemble as it is to eat.
Light Dinners
When you want something that feels fresh and light but still satisfies, this Thai chicken salad delivers. Serve it solo or pair with a bowl of lemongrass soup or grilled chicken skewers for a balanced, low-effort dinner. It’s great for nights when it’s too hot to cook or you’re craving something with crunch, brightness, and a little Thai heat. The citrusy dressing and fresh herbs like cilantro and mint make this a meal that refreshes as it nourishes.
What You’ll Need
Ingredients
- 2 cups cooked, shredded chicken breast (or thighs)
- 2 cups shredded cabbage (red or green)
- 1 cup shredded carrots
- 1 bell pepper, thinly sliced
- 1/4 cup chopped fresh cilantro
- 1/4 cup chopped green onions
- 1/4 cup chopped peanuts or cashews (optional)
- 1 tbsp sesame seeds (optional)
Dressing:
- 1/4 cup creamy peanut butter
- 2 tbsp lime juice (about 1 lime)
- 1 tbsp soy sauce (or tamari for gluten-free)
- 1 tbsp honey or maple syrup
- 1 tsp sesame oil
- 1 garlic clove, grated
- 1 tsp grated fresh ginger
- Pinch red chili flakes or sriracha (to taste)
- Water to thin as needed
Ingredient Highlights
- Chicken: Use rotisserie, leftover grilled chicken, or poached chicken breast.
- Cabbage: Adds crunch and fiber. You can sub with a pre-cut slaw mix.
- Peanut Butter: Natural and unsweetened works best. Almond butter also works.
- Lime Juice: Adds brightness and acidity to balance the creamy dressing.
Let’s Build It
- Make the Dressing: Whisk together all dressing ingredients in a bowl. Thin with water until pourable.
- Toss the Salad: In a large bowl, combine chicken, cabbage, carrots, peppers, cilantro, and green onions.
- Dress & Mix: Pour dressing over salad and toss until everything is evenly coated.
- Finish & Serve: Top with chopped peanuts, sesame seeds, and extra herbs if desired. Serve chilled.
Derek’s Pro Tips
- Make It Ahead: Keep the salad undressed until ready to eat to maintain crunch.
- Spice Level: Add more chili flakes or sriracha for heat lovers.
- Nut-Free: Use sunflower butter and skip peanuts for school-safe lunches.
- Extra Protein: Add edamame or swap chicken for grilled tofu or shrimp.
Flip the Script
Vegan Thai Salad
Looking for a plant-powered twist on this classic Thai chicken salad? Just swap the grilled chicken for crispy tofu, roasted chickpeas, or even tempeh. These plant-based proteins soak up the bold, tangy-sweet peanut dressing just as well as chicken and deliver excellent texture contrast against the crunchy cabbage and carrots. You’ll still get plenty of flavor, fiber, and protein—without any animal products. For those with food sensitivities or dietary preferences, it’s a simple way to keep the dish gluten-free, dairy-free, and 100% vegan.
Curious about balancing nutrients on a plant-based diet? Check out Harvard’s Plant-Based Plate for guidance on building well-rounded meals.
Thai Chicken Lettuce Wraps
Take your Thai salad game to the next level with lettuce wraps. Simply spoon the dressed salad mixture into crisp butter lettuce, romaine, or iceberg leaves. It turns this chopped salad into a low-carb appetizer or a light dinner option that’s perfect for warm weather. The fresh crunch of lettuce balances the richness of the peanut dressing, and the hand-held format makes it fun for guests or family meals. Bonus points: it’s completely grain-free and visually stunning when plated.
Thai Chicken Salad Wraps
Need something more portable? Roll this Thai chicken salad into rice paper wrappers for a Vietnamese-inspired twist, or into whole wheat or low-carb tortillas for a satisfying, grab-and-go lunch. These wraps are perfect for lunchboxes, road trip meals, or quick dinners on busy weeknights. You’ll get all the flavor of the original salad with the added bonus of mess-free, handheld convenience. It’s one of the easiest healthy lunch meal prep ideas that doesn’t skimp on taste.
How to Store and Reheat
Fridge: Store dressed salad for up to 3 days. Undressed, it keeps up to 5 days.
Freezer: Not recommended due to fresh veggies.
Reheat: Best served cold, but chicken can be warmed separately and added to cold veggies.
Comfort Combo Ideas
- Peaches ‘n Cream Baked Oatmeal
- Crispy Fried Pickle Spears with Creamy Ranch Dip
- Firecracker Cupcakes with Pop Rocks
Real Questions, Real Answers
Is Thai chicken salad spicy?
It can be, depending on how much chili you use. Traditional Thai flavors often include a bit of heat from sriracha, red pepper flakes, or Thai bird’s eye chili, but you’re fully in control. For a milder version, reduce or omit the chili and balance the dressing with more lime juice or honey.
What’s the best dressing for Thai chicken salad?
A creamy Thai peanut dressing is the classic choice—made with peanut butter, lime juice, garlic, and a touch of honey or maple syrup. That said, you can go lighter with a lime vinaigrette or add depth with a sesame-ginger soy dressing. For smart dressing swaps that keep flavor high and calories low, check out Healthline’s healthy salad dressing guide.
Can I make Thai chicken salad for meal prep?
Yes, this is one of the best make-ahead Thai salads for busy weeks. The shredded chicken and crisp vegetables hold up well for 2–3 days. Just keep the dressing separate until you’re ready to serve to avoid soggy greens.
What veggies work best in Thai salad?
Think crunchy, colorful, and refreshing. Shredded cabbage, carrots, red bell pepper, cucumbers, scallions, and snap peas all add texture and visual appeal. You can also toss in herbs like cilantro or mint for that signature Thai freshness.
Is Thai chicken salad gluten-free?
It can be! Just swap out soy sauce for tamari or coconut aminos, and always double-check your peanut butter and other sauces for hidden wheat. Many traditional Thai ingredients are naturally gluten-free, but cross-contamination is something to watch for. For detailed allergen safety tips, refer to FoodAllergy.org’s food allergy resource.
Can I use leftover grilled chicken?
Definitely. In fact, leftover grilled chicken breast or thighs adds a smoky note that works beautifully with the bright, nutty flavors of the salad. Just shred or dice it and toss with the dressing and vegetables.
Is this good for a weight loss plan?
Yes. Thai chicken salad is naturally high in lean protein and loaded with fiber from fresh vegetables. It’s low in calories and carbs but high in satiety, making it an excellent addition to high-protein, weight-loss-friendly meal plans. For more on protein’s role in weight management, check out Mayo Clinic’s healthy eating tips.
Can I freeze Thai chicken salad?
Freezing is not recommended due to the fresh vegetables, which lose texture when thawed. However, you can prep and freeze just the chicken portion or the peanut dressing separately to save time.
How long does Thai chicken salad last in the fridge?
When stored properly in an airtight container (with dressing stored separately), it lasts up to 3 days. After that, the veggies start to soften and lose their crisp bite.
What protein swaps can I use?
Instead of chicken, try shrimp, tofu, ground turkey, or tempeh for a fun twist. Each protein brings a different flavor and texture, allowing you to keep things fresh throughout the week.
Final Stir
This Thai chicken salad delivers everything I love in one bowl—bold flavor, vibrant color, lean protein, and major crunch. It’s the kind of meal that keeps you full without weighing you down and fits into almost any lifestyle, whether you’re eating clean, packing lunches, or just craving something different.
The real win? It’s a no-fuss recipe you can pull together in minutes, customize endlessly, and enjoy chilled or fresh. From its creamy peanut dressing to its rainbow crunch, this is one salad you’ll actually crave.
“Bold, bright, and better with every bite—this Thai chicken salad is peak flavor meets effortless prep.” — Molly
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Juicy shredded chicken, crisp veggies, and creamy peanut-lime dressing come together in this fast, flavorful, no-cook salad you’ll be making on repeat.
