I can’t get enough of this Thai Quinoa Salad because it’s fresh, filling, protein-packed, and loaded with crunchy veggies, tender chicken, and creamy peanut dressing. It’s the kind of meal prep recipe that makes healthy eating feel seriously crave-worthy.
I’m obsessed with this High Protein Thai Quinoa Salad because it hits that spot where I feel like I’m eating something fresh, filling, and exciting. I love the way quinoa makes it hearty without weighing me down, and chicken brings the kind of staying power I want when lunch needs to carry me through the day.
But the real reason I keep coming back is the bold peanut dressing vibe: creamy, tangy, a little punchy, totally craveable. And honestly?
It’s the kind of meal I look forward to, not the one I settle for when I’m trying to eat well.
Ingredients
- Quinoa makes it hearty, nutty, and way more filling than lettuce.
- Chicken brings the lean protein, so you’re not hungry an hour later.
- Edamame adds extra protein and that fun little pop when you bite.
- Cucumber keeps things cool, crisp, and super fresh.
- Red bell pepper adds sweetness, crunch, and pretty color.
- Carrots bring natural sweetness and that classic shredded-salad texture.
- Red cabbage gives serious crunch and makes the bowl look gorgeous.
- Green onions add a mild bite without taking over.
- Cilantro and mint make it taste bright, fresh, and kinda restaurant-y.
- Peanuts add salty crunch, which honestly makes the whole salad better.
- Peanut butter makes the dressing creamy, rich, and super satisfying.
- Soy sauce or tamari brings the savory, salty backbone.
- Lime juice and rice vinegar keep the dressing tangy and not too heavy.
- Plus garlic, ginger, sesame oil, and sriracha bring big Thai-inspired energy.
- Basically, it’s crunchy, colorful, protein-packed, and actually meal-prep friendly.
Ingredient Quantities
- 1 cup dry quinoa, rinsed
- 2 cups low sodium chicken broth or water
- 1 pound boneless skinless chicken breasts, cooked and shredded or diced
- 1 tablespoon olive oil, for cooking chicken
- 1/2 teaspoon kosher salt, divided
- 1/4 teaspoon black pepper, divided
- 1 cup shelled edamame, cooked
- 1 medium English cucumber, seeded and diced
- 1 medium red bell pepper, thinly sliced
- 2 medium carrots, peeled and shredded
- 1 cup red cabbage, thinly sliced
- 3 green onions, thinly sliced
- 1/2 cup fresh cilantro leaves, roughly chopped
- 1/4 cup fresh mint leaves, roughly chopped (optional)
- 1/3 cup roasted peanuts, chopped
- 1 teaspoon toasted sesame seeds (optional)
- 1/3 cup creamy peanut butter
- 3 tablespoons low sodium soy sauce or tamari
- 3 tablespoons fresh lime juice (about 1 large lime)
- 1 tablespoon rice vinegar
- 2 tablespoons honey or maple syrup
- 1 teaspoon toasted sesame oil
- 1 clove garlic, minced
- 1 teaspoon fresh ginger, grated
- 1 teaspoon sriracha or chili sauce (optional)
- 2 to 4 tablespoons warm water, to thin the dressing as needed
How to Make this
1. Rinse quinoa under cold water, then combine with 2 cups low sodium chicken broth or water in a saucepan; bring to a boil, reduce heat, simmer covered 15 minutes until liquid is absorbed, then fluff and cool.
2. Season chicken breasts with half of the kosher salt and half of the black pepper, heat 1 tablespoon olive oil in a skillet over medium heat, cook chicken 6 to 8 minutes per side until internal temperature reaches 165 F, let rest, then shred or dice.
3. While quinoa and chicken cook, prepare vegetables: cook shelled edamame if needed, seed and dice the English cucumber, thinly slice red bell pepper, peel and shred carrots, thinly slice red cabbage and green onions, roughly chop cilantro and mint if using.
4. Make the peanut dressing: whisk together 1/3 cup creamy peanut butter, 3 tablespoons low sodium soy sauce or tamari, 3 tablespoons fresh lime juice, 1 tablespoon rice vinegar, 2 tablespoons honey or maple syrup, 1 teaspoon toasted sesame oil, 1 clove minced garlic, 1 teaspoon grated fresh ginger, and 1 teaspoon sriracha if using.
5. Gradually whisk in 2 to 4 tablespoons warm water to reach a smooth pourable consistency; adjust sweetness, acidity, or heat to taste.
6. In a large bowl combine cooled quinoa, shredded or diced chicken, cooked edamame, cucumber, red bell pepper, shredded carrots, red cabbage, and green onions.
7. Pour the peanut dressing over the salad and toss gently until evenly coated; taste and sprinkle the remaining kosher salt and black pepper if needed.
8. Fold in roughly chopped cilantro and mint if using, then sprinkle 1/3 cup chopped roasted peanuts and 1 teaspoon toasted sesame seeds on top.
9. Serve immediately at room temperature or chill for meal prep; store leftovers covered in the refrigerator for up to 3 days.
Equipment Needed
1. Saucepan with lid
2. Fine mesh sieve or strainer
3. Large skillet
4. Cutting board
5. Chef knife
6. Box grater or microplane (for ginger and carrots)
7. Large mixing bowl
8. Small bowl or jar for whisking dressing
9. Whisk and rubber spatula or wooden spoon
10. Measuring cups and spoons
FAQ
High Protein Thai Quinoa Salad Recipe Substitutions and Variations
- Quinoa
- Brown rice, cooked to package directions
- Farro, cooked until tender
- Bulgur, soaked or cooked for a lighter texture
- Boneless skinless chicken
- Firm tofu, pressed and pan seared or grilled
- Tempeh, sliced and sautéed or marinated
- Cooked shrimp, peeled and roughly chopped
- Shelled edamame
- Cooked green peas for a similar pop of sweetness
- Cooked shelled chickpeas for more heft and fiber
- Blanched snap peas or thinly sliced sugar snap peas for crunch
- Creamy peanut butter
- Almond butter for a milder, nutty flavor
- Tahini for a sesame forward, slightly bitter note
- Sunflower seed butter for a nut free option
Pro Tips
1. Cook the quinoa a few minutes less than you think, then let it steam off heat for 10 minutes with the lid on before fluffing. That extra steam makes the grains light and separate instead of mushy.
2. Season and sear the chicken well, then let it rest at least 5 minutes before shredding. Resting keeps the meat juicy and makes shredding into pretty, tender pieces easier.
3. Make the peanut dressing ahead and keep it slightly thicker than you want. It will loosen when you whisk in warm water and when it coats the salad. Taste and tweak sweetness, acid, or heat in small increments so the flavors stay balanced.
4. For best texture and meal prep flexibility, add crunchy elements like peanuts, cucumber, and cabbage just before serving if chilling overnight. If storing leftovers, keep dressing separate or toss very lightly so veggies stay crisp.
High Protein Thai Quinoa Salad Recipe
I can’t get enough of this Thai Quinoa Salad because it’s fresh, filling, protein-packed, and loaded with crunchy veggies, tender chicken, and creamy peanut dressing. It’s the kind of meal prep recipe that makes healthy eating feel seriously crave-worthy.
4
servings
712
kcal
Equipment: 1. Saucepan with lid
2. Fine mesh sieve or strainer
3. Large skillet
4. Cutting board
5. Chef knife
6. Box grater or microplane (for ginger and carrots)
7. Large mixing bowl
8. Small bowl or jar for whisking dressing
9. Whisk and rubber spatula or wooden spoon
10. Measuring cups and spoons
Ingredients
-
1 cup dry quinoa, rinsed
-
2 cups low sodium chicken broth or water
-
1 pound boneless skinless chicken breasts, cooked and shredded or diced
-
1 tablespoon olive oil, for cooking chicken
-
1/2 teaspoon kosher salt, divided
-
1/4 teaspoon black pepper, divided
-
1 cup shelled edamame, cooked
-
1 medium English cucumber, seeded and diced
-
1 medium red bell pepper, thinly sliced
-
2 medium carrots, peeled and shredded
-
1 cup red cabbage, thinly sliced
-
3 green onions, thinly sliced
-
1/2 cup fresh cilantro leaves, roughly chopped
-
1/4 cup fresh mint leaves, roughly chopped (optional)
-
1/3 cup roasted peanuts, chopped
-
1 teaspoon toasted sesame seeds (optional)
-
1/3 cup creamy peanut butter
-
3 tablespoons low sodium soy sauce or tamari
-
3 tablespoons fresh lime juice (about 1 large lime)
-
1 tablespoon rice vinegar
-
2 tablespoons honey or maple syrup
-
1 teaspoon toasted sesame oil
-
1 clove garlic, minced
-
1 teaspoon fresh ginger, grated
-
1 teaspoon sriracha or chili sauce (optional)
-
2 to 4 tablespoons warm water, to thin the dressing as needed
Directions
- Rinse quinoa under cold water, then combine with 2 cups low sodium chicken broth or water in a saucepan; bring to a boil, reduce heat, simmer covered 15 minutes until liquid is absorbed, then fluff and cool.
- Season chicken breasts with half of the kosher salt and half of the black pepper, heat 1 tablespoon olive oil in a skillet over medium heat, cook chicken 6 to 8 minutes per side until internal temperature reaches 165 F, let rest, then shred or dice.
- While quinoa and chicken cook, prepare vegetables: cook shelled edamame if needed, seed and dice the English cucumber, thinly slice red bell pepper, peel and shred carrots, thinly slice red cabbage and green onions, roughly chop cilantro and mint if using.
- Make the peanut dressing: whisk together 1/3 cup creamy peanut butter, 3 tablespoons low sodium soy sauce or tamari, 3 tablespoons fresh lime juice, 1 tablespoon rice vinegar, 2 tablespoons honey or maple syrup, 1 teaspoon toasted sesame oil, 1 clove minced garlic, 1 teaspoon grated fresh ginger, and 1 teaspoon sriracha if using.
- Gradually whisk in 2 to 4 tablespoons warm water to reach a smooth pourable consistency; adjust sweetness, acidity, or heat to taste.
- In a large bowl combine cooled quinoa, shredded or diced chicken, cooked edamame, cucumber, red bell pepper, shredded carrots, red cabbage, and green onions.
- Pour the peanut dressing over the salad and toss gently until evenly coated; taste and sprinkle the remaining kosher salt and black pepper if needed.
- Fold in roughly chopped cilantro and mint if using, then sprinkle 1/3 cup chopped roasted peanuts and 1 teaspoon toasted sesame seeds on top.
- Serve immediately at room temperature or chill for meal prep; store leftovers covered in the refrigerator for up to 3 days.
Notes
- Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.
Nutrition Facts
- Serving Size: 493g
- Total number of serves: 4
- Calories: 712kcal
- Fat: 29.8g
- Saturated Fat: 5g
- Trans Fat: 0.1g
- Polyunsaturated: 5.5g
- Monounsaturated: 19.3g
- Cholesterol: 108mg
- Sodium: 550mg
- Potassium: 1090mg
- Carbohydrates: 55g
- Fiber: 11g
- Sugar: 13.5g
- Protein: 55.5g
- Vitamin A: 3125IU
- Vitamin C: 58mg
- Calcium: 108mg
- Iron: 3.7mg
