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Thai Chicken Salad

Annie Lampella, Pharm.D. Recipe developer and pharmacist

Published Updated

19 ratings

This Thai chicken salad tosses two kinds of crunchy cabbage, edamame, cucumber, and shredded chicken in a tangy peanut dressing that coats every bite, at 35g protein with 13.1g net carbs. I shred the cabbage thin on a mandoline, dry cook the cauliflower rice so it never waters the bowl down, and I let the dressing thin with a splash of water when it needs it.
  • 13.1gnet carbs
  • 35gprotein
  • 15minutes
  • 3servings
Thai chicken salad with chicken, cabbage, edamame, carrots and cucumber in a wooden bowl.
Multiple bowls of crunchy Thai salad with edamame and purple cabbage.
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I make this salad at least once a week, and it takes me about 15 minutes from fridge to fork. If you’ve tried my Sesame Chicken Salad or my Asian Cucumber Salad, you know I build my salads around crunch and real flavor. This one is no different.

Two bowls of thai chicken salad in front of soy sauce and peanut dressing.

What sets this apart is the cauliflower rice base. I cook it in a dry skillet until every bit of moisture is gone, and that step completely removes the cauliflower smell and taste. Took me a few batches to figure that out, but now it just tastes like a neutral, slightly nutty grain that adds fiber and keeps you full without the carbs.

I use both green and purple cabbage because the color contrast makes the bowl look like something you’d order out. The purple has a slightly peppery bite that balances the sweetness from the shredded carrots. Add crisp cucumber slices, edamame for protein, and shredded chicken and you’ve got a low carb meal that actually fills you up.

The peanut dressing ties everything together. I whisk creamy peanut butter with lime juice, soy sauce, sesame oil, a teaspoon of sugar free sweetener, a little ginger, and garlic powder. It coats every piece without being heavy. If you like Asian-inspired dinners, this sits right next to my Chicken Stir Fry and Low Carb Cashew Beef as a weeknight regular.

One of my readers, Rachel, told me she used to order a version of this from a Thai place near her office every week before going keto. She made this recipe and said the crunch from the cabbage and the lime in the dressing brought it all back. That’s exactly what I’m going for.

A hand pouring creamy peanut dressing on a thai chicken salad bowl.

Swaps and Substitutions

I designed this around my favorite vegetables and flavors, but you can change it up based on what you have.

Protein

Instead of chicken, I’ve also made this with cooked shrimp and it works well. Ground pork or tofu are solid options too. For the easiest version, I just grab pre-shredded chicken from the deli counter at my grocery store. Rotisserie chicken works the same way. If you want another chicken dinner to rotate with this, my Keto Bang Bang Chicken has a completely different flavor profile.

Vegetables

I’ve swapped in bell peppers, snap peas, and broccoli florets depending on what’s in my fridge. Shredded kale holds up well too, especially if you plan to dress it ahead of time. Use whatever combination looks good to you.

Toppings

I almost always add a handful of chopped cilantro and a sprinkle of sesame seeds. Sliced almonds or crushed peanuts add an extra crunch that takes the whole bowl up a level. If you like this flavor profile, try drizzling a little of my Keto Teriyaki Sauce alongside the peanut dressing.

Creamy peanut thai dressing over a crunchy cabbage salad on a plate.

Meal Prep and Storage

This is best eaten fresh, but I make it ahead all the time. The key is keeping the salad and the peanut dressing in separate containers. I store mine undressed and it holds up fine for 3-4 days in the fridge. Once you add the dressing, the cabbage starts going soggy pretty fast.

The peanut dressing on its own keeps in the refrigerator for up to 5 days in a mason jar or sealed container. Give it a good stir before pouring since the peanut butter can settle and thicken. If it gets too thick, I add a splash of water and whisk it back to the right consistency.

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The recipe

Thai Chicken Salad

Print Pin
Prep 13 min Cook 2 min Total 15 min Serves 3

Ingredients

Servings 3

Thai Salad Ingredients

Thai Peanut Salad Dressing Ingredients

Step by Step Instructions

  1. Prepare cauliflower rice

    Add frozen cauliflower rice to a small non-stick skillet. Cook over medium heat, stirring occasionally, until all of the moisture is cooked from the cauliflower. Remove from heat and add to a large bowl to cool.

    For this step

    • 1 cup frozen cauliflower rice
    All the ingredients for thai chicken salad prepped.

  2. Get to shredding

    Thinly shred both cabbage wedges using a mandoline slicer or knife.

    For this step

    • 1/4 head of green cabbage
    • 1/4 head of purple cabbage
    A wooden cutting board with chopped green and purple cabbage on it.

  3. Combine the veggies

    Slice cucumber into quarter moon slices. Add both cooked cauliflower rice, both cabbage types, carrots, cucumber and edamame to a large bowl.

    For this step

    • 1/4 English cucumber or 1/2 regular cucumber
    • 1/4 cup matchstick cut or shredded carrots
    • 1/2 cup shelled edamame
    A white bowl with edamame, cucumber and purple cabbage.

  4. Chop the chicken

    Cut chicken into smaller chunks with a knife. Add to the bowl along with the green onion.

    For this step

    • 1 cup cooked, shredded chicken
    • 2 green onions, sliced
    A cutting board with chopped cooked chicken next to a chef's knife.

  5. Make the peanut dressing

    To make the dressing, combine all of the ingredients for the dressing in a small bowl or mason jar. Add a few tablespoons of water or avocado oil to thin it out if necessary.

    For this step

    • 1/4 cup creamy peanut butter
    • 2 tablespoons lime juice
    • 2 tablespoons soy sauce
    • 1 tablespoon sesame oil
    • 1 teaspoon sugar-free sweetener
    • 1/4 teaspoon powdered ginger
    • 1/4 teaspoon garlic powder
    A bowl with creamy peanut dressing next to a whisk.

  6. Toss the salad

    Add dressing to the salad and toss to combine.

    Pouring peanut dressing onto a bowl with crunchy thai salad.

Nutrition

Per serving: 1/3 of recipe

Calories
421
Fat
23.6g
Protein
35g
Total carbs
21.4g
Net carbs
13.1g

Nutrition is an estimate calculated from the ingredients listed. Brands vary, so check labels if you track closely.

Frequently Asked Questions

Is edamame keto-friendly?

I use edamame in this recipe because it's one of the lowest-carb legumes I've found. A half cup of shelled edamame has about 4g net carbs, which fits easily into my daily keto macros. It also adds protein and a nice texture that you don't get from most vegetables. I've never had it knock me out of ketosis.

Can I meal prep this for the whole week?

I meal prep this almost every week. I chop all the vegetables and cook the cauliflower rice on Sunday, store them in a big container, and make the dressing in a separate mason jar. The undressed salad base holds up for 3-4 days, so I usually prep enough for Monday through Thursday. It rotates well with my Broccoli Chicken Salad, which I prep the same way.

What can I use instead of peanut butter if I have a nut allergy?

I've made this with sunflower seed butter and it works well. The flavor is a little earthier than peanut butter, but once you add the lime juice, soy sauce, and sesame oil, you barely notice the difference. Use the same amount as you would peanut butter. Tahini is another option I've tried, though it makes the dressing slightly thinner.

Is this similar to Panera's Thai chicken salad?

I've had Panera's version and this hits a lot of the same notes, especially the peanut dressing and the crunchy cabbage base. The big differences are that mine uses cauliflower rice instead of wonton strips and skips the sugar in the dressing. I actually think the two-cabbage mix gives better crunch than Panera's, and it keeps things keto without the 40+ carbs from their version.

Can I use rotisserie chicken?

That's what I use most of the time. I grab a rotisserie chicken, shred the breast and thigh meat, and toss it in. Pre-shredded chicken from the deli counter works the same way. I've also used leftover grilled chicken. Any cooked chicken you have on hand will work here.

Does the cauliflower rice actually taste like cauliflower?

Not if you cook it right. I cook the frozen cauliflower rice in a dry skillet over medium heat until all the moisture is completely gone. That's the step that removes the cauliflower smell and flavor. I figured this out after a few batches where I was rushing it and still getting that sulfur taste. Take the extra 2-3 minutes and cook it all the way down.

What are the key ingredients in Thai chicken salad?

My Thai chicken salad uses shredded green and purple cabbage, cooked cauliflower rice, cucumber, matchstick carrots, shelled edamame, 2 cups of cooked shredded chicken, and sliced green onions, all tossed in a creamy peanut dressing. The two cabbages bring the crunch, the chicken and edamame bring the protein, and the cauliflower rice makes it filling without the carbs. Each of the 3 servings comes out to 35g of protein and 13.1g net carbs.

What kind of dressing is on Thai salad?

Mine gets a peanut dressing made from 1/4 cup creamy peanut butter, 2 tablespoons lime juice, 2 tablespoons soy sauce, 1 tablespoon sesame oil, a teaspoon of sugar free sweetener, powdered ginger, and garlic powder. I whisk it in a mason jar and it coats every strand of cabbage. If it thickens in the fridge, a splash of water brings it right back.

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Reviews

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4.6 from 19 ratings, 12 written

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Replying to Annie Lampella

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Marco

Warm the peanut butter first, 10 seconds in the microwave. Cold from the fridge you get clumps, not a coating, and it fights the lime juice instead of blending. Once it’s warm it pulls together and actually coats the cabbage. One thing: I’d nudge the sesame oil up a little. Peanut runs a bit forward.

Reply

Paige

can I use rotisserie chicken or does it need to be freshly cooked?

Reply

Katie D.

Rotisserie is actually better here, already seasoned. Just shred it cold and toss it in.

Reply

Rosa

Meal prepping this, better to keep the peanut dressing separate, or does the cabbage hold up dressed ahead?

Reply

Lorraine

Wondered if the cabbage would go limp by Wednesday. Made a batch Sunday, portioned it into four containers, and it held four days without going soft. One thing I’ll fix next time: let the cauliflower rice cool completely before mixing. Added it warm on batch one and it pulled moisture into the whole bowl by day two. Cool it first and the crunch holds.

Reply

Annie Lampella

The warm cauliflower rice thing catches everyone at least once. Cool it completely, and if you’re in a hurry I spread it on a baking sheet for 10 minutes. That moisture has to go somewhere and the cabbage ends up paying for it.

Reply

Josh Brown

Two tablespoons of lime felt like not enough. Kept second-guessing it, but it’s exactly right. I’ve oversized lime in sauces enough times to know I should’ve just trusted it. First time using peanut butter in a savory dressing, and it coats the cabbage so evenly I kept looking for what I did wrong.

Reply

Annie Lampella

Peanut butter grabs onto everything instead of slipping to the bottom like a vinaigrette would. Two tablespoons looked light to me too when I was testing this, but the soy sauce and sesame oil cover a lot of ground.

Reply

Heather

Ran out of peanut butter mid-prep and used almond butter instead, expecting it to be a downgrade. It was not. The lime and sesame flavors actually come through more cleanly, and the dressing feels lighter overall without losing any of the richness. I’ve been making Asian-inspired salads for years and this is the dressing formula I’m using from now on.

Reply

Annie Lampella

Almond butter doesn’t overpower the way peanut butter can, so the lime and sesame actually get to do something. I’ve swapped in sunflower seed butter before for nut-free questions and noticed the same thing. That dressing formula works with a lot of bases.

Reply

Alex

Made this on a weeknight and my husband, who treats salads like punishment, cleaned his bowl and asked for more peanut dressing. First time that’s happened. Would add a splash more lime next time, but otherwise solid.

Reply

Annie Lampella

Peanut dressing gets the holdouts every time. More lime is a good call on this one.

Reply

Dina H.

My son won’t eat anything that looks this ‘mixed together’ but he picked out the edamame, then went back for the cabbage, then finished the whole bowl. I just watched it happen.

Reply

Annie Lampella

Edamame gets them first every time. Something about the pop. Once that peanut dressing coats everything, there’s no going back.

Reply

Jasmine

Added an extra squeeze of lime to the peanut dressing because I had half a lime going bad. Everything tasted so much fresher. Making this every week now.

Reply

Annie Lampella

Acid does that every time. And once it hits the weekly rotation it just stays there.

Reply

Rita

My daughter picks vegetables out of everything, but she ate this without touching a single one. Peanut dressing ties the cabbage together in a way that actually works. Four stars, more lime next time.

Reply

Annie Lampella

Picky kid victory. The dressing glues everything together so there’s no clean piece to pull out.

Reply

Olivia

Wasn’t sold on cauliflower rice in a cold salad, but it absorbs the peanut dressing and adds this almost nutty texture I wasn’t expecting. Made it for lunch twice this week.

Reply

Annie Lampella

That nutty thing is the toasting. I go until there’s zero steam coming off it, and it basically stops tasting like cauliflower. Different ingredient at that point.

Reply

Quinn

This is probably my eighth batch since I first made it, and I keep fiddling with the peanut dressing thinking I can improve it. A little more sesame, a splash of fish sauce, extra lime. Nothing beats the base. The lime cuts through the peanut butter in a way that coats every strand of cabbage and I finally gave up messing with it. I toast the cauliflower rice a couple extra minutes until it picks up some color, gets this nuttier texture you don’t really notice but the salad feels different without it. Made a big batch Sunday and the leftovers Monday were even more concentrated, the cabbage softens just enough. 35g of protein in a cold salad that takes 15 minutes. I make it every week.

Reply

Annie Lampella

Fish sauce is tempting and I’ve gone down that road too. Always land back on the base. The lime-peanut balance doesn’t need much help.

Reply

Aisha

Made this twice and love it, but the cabbage gets watery by day two once it’s dressed. Better to keep the dressing separate, or does the cauliflower rice absorb enough that it holds up?

Reply

Annie Lampella

Keep the dressing separate. I store mine undressed and it holds up fine for 3-4 days. Once dressed the cabbage goes soggy pretty fast, cauliflower rice or not.

Reply

Rachel

I used to make a version of this salad years ago before keto with crispy wontons on top, and I’d order it at this Thai place near my old office at least once a week. Hadn’t had anything like it in two years. Made this tonight with the peanut dressing and honestly teared up a little at the first bite. The crunch from the cabbage, the lime in the dressing… it’s exactly what I needed. Thank you for bringing this back into my life.

Reply

Annie Lampella

The wonton crunch is genuinely the thing I missed most going keto. Cabbage isn’t the same but at some point you stop noticing. Glad the peanut dressing hit right.

Reply

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