Ultimate Crunchy Asian Protein Salad

High-Protein • Low-Calorie • Weight-Loss Friendly

A fresh, crunchy salad packed with lean protein, colorful vegetables, and a tangy sesame-soy dressing. This version keeps the dressing lighter and adds chicken for substantially more protein, making it suitable as a satisfying lunch or dinner.

🥬 Ingredients

For the salad

• 2 cups shredded green or purple cabbage
• 1 cup carrots, julienned
• ½ cup bell pepper, thinly sliced
• 1 cup cucumber, thinly sliced
• ½ cup edamame, shelled
• 8 oz (225 g) cooked chicken breast, sliced or shredded
• 2 green onions, thinly sliced
• ¼ cup fresh cilantro, chopped
• 1 tablespoon sesame seeds
• 2 tablespoons chopped peanuts or almonds, optional

For the light Asian dressing

• 2 tablespoons low-sodium soy sauce
• 1 tablespoon rice vinegar
• 1 tablespoon fresh lime juice
• 1 teaspoon toasted sesame oil
• 1 teaspoon grated fresh ginger
• 1 small garlic clove, minced
• 1 teaspoon honey or a low-calorie sweetener
• 1–2 tablespoons water, as needed
• Pinch of red pepper flakes, optional

👩‍🍳 Detailed Instructions

1. Prepare the chicken

If using raw chicken, season 8 oz (225 g) chicken breast lightly with salt and pepper. Grill or pan-sear over medium heat until the thickest part reaches 165°F (74°C).

Allow it to rest for a few minutes, then slice or shred.

You can also use leftover grilled chicken or air-fried chicken breast.

2. Prepare the vegetables

Shred the cabbage finely. Julienne the carrots and thinly slice the bell pepper and cucumber.

Place them in a large mixing bowl.

Add the sliced green onions and chopped cilantro.

3. Add the protein

Add the cooked chicken and shelled edamame to the vegetables.

Toss gently so the chicken remains in bite-sized pieces.

4. Make the dressing

In a small bowl or jar, combine the soy sauce, rice vinegar, lime juice, sesame oil, ginger, garlic, and honey or sweetener.

Whisk or shake vigorously until combined.

Add 1–2 tablespoons water if the dressing is too strong.

5. Dress the salad

Pour the dressing over the salad gradually rather than adding it all at once.

Toss thoroughly until the cabbage, vegetables, chicken, and edamame are evenly coated.

6. Add crunch

Sprinkle the sesame seeds and optional chopped peanuts or almonds over the top.

For maximum crunch, add the nuts immediately before serving.

7. Chill and serve

For the best flavor, refrigerate the salad for 10–15 minutes before serving.

Serve cold or slightly chilled.

💪 Make It Higher Protein

For an even higher-protein meal:

• Increase chicken to 10 oz (280 g).
• Add another ½ cup shelled edamame.
• Use Greek yogurt in the dressing if you want a creamy version.
• Add a couple of chopped hard-boiled egg whites.

⚖️ Weight-Loss Friendly Tips

This salad can be filling without relying on a large amount of oil or calorie-dense toppings.

• Use plenty of cabbage and cucumber for volume.
• Keep sesame oil to about 1 teaspoon because it is calorie-dense.
• Measure nuts rather than adding them freely.
• Choose skinless chicken breast for a lean protein source.
• Use a zero-calorie sweetener instead of honey if you want to reduce added sugar.
• Make the dressing separately so you can control how much goes onto each portion.

🍽️ Servings

Makes: 3 generous servings

Approximate nutrition per serving:

• Calories: 300–350
• Protein: 35–40 g
• Carbohydrates: 18–22 g
• Fiber: 5–7 g
• Net carbs: approximately 13–17 g
• Fat: 10–14 g

Actual nutrition will vary according to the chicken, edamame, nuts, and dressing quantities used.

Meal-prep tip: Keep the dressing separate until you’re ready to eat. The vegetables will stay much crunchier this way.