Are you looking for a salad that genuinely fills you up and excites your taste buds? We know the feeling of disappointment when a “healthy” lunch leaves you peckish an hour later. That’s why we’re so thrilled to share a recipe that redefines what a salad can be: our vibrant and satisfying High Protein Salad with Asian Dressing. This is no ordinary bowl of greens; it’s a powerhouse of flavour, texture, and nutrition designed to keep you feeling energised and happy.

Our recipe masterfully blends a colourful medley of crunchy vegetables with succulent, protein-packed chicken, all brought together by an exquisite dressing. The tangy, umami-rich sesame ginger dressing elevates every component, creating a truly harmonious dish that is both delicious and wholesome. It’s the perfect choice for a speedy and nutritious work lunch, a light but fulfilling evening meal, or a standout side dish at your next gathering.

Why You’ll Love This Recipe

• Properly Filling and Nourishing: With a generous helping of protein from chicken and edamame, this salad is crafted to keep hunger at bay and fuel your day effectively.
• A Delight for the Senses: Every mouthful offers a wonderful contrast of textures and tastes, from the crisp cabbage and carrots to the tender chicken, creamy edamame, and toasted nuts.
• Simple and Swift to Make: By using pre-cooked chicken and straightforward vegetable prep, you can assemble this impressive salad in less than 20 minutes, making it ideal for busy evenings.
• Wonderfully Adaptable: While we feature chicken, this recipe is incredibly flexible. Feel free to substitute it with prawns, crispy tofu, or even extra nuts to match your dietary needs. You can truly make it your own.
• Perfect for Meal Prep: All the elements can be prepared ahead of time. Simply store the dressing separately and toss everything together just before serving for an effortless, fresh meal.

Ingredients

• Cooked chicken breast
• Red cabbage
• Napa or Savoy cabbage
• Red bell pepper
• Edamame beans
• Spring onions
• Fresh coriander
• Toasted almonds
• Toasted sesame seeds
• Soy sauce
• Rice vinegar
• Toasted sesame oil
• Honey or maple syrup
• Freshly grated ginger
• Red chilli

We’ve organised the ingredients into two key groups: the vibrant salad base and the show-stopping dressing. The secret to this salad’s success lies in using the freshest, most crisp ingredients available.

For the Salad

• 300g cooked chicken breast, shredded (a rotisserie chicken works wonderfully)
• 200g red cabbage, finely shredded
• 200g Napa or Savoy cabbage, finely shredded
• 2 large carrots, peeled and julienned
• 1 red bell pepper, thinly sliced
• 150g shelled edamame beans (cooked, can be frozen)
• 4 spring onions, thinly sliced
• A large handful of fresh coriander, roughly chopped
• 50g toasted almonds, slivered or flaked
• 2 tbsp toasted sesame seeds

For the Sesame Ginger Dressing

• 60ml soy sauce (or tamari for a gluten-free option)
• 60ml rice vinegar
• 2 tbsp toasted sesame oil
• 1 tbsp honey or maple syrup
• 1 tbsp freshly grated ginger
• 2 cloves garlic, minced
• 1 red chilli, finely chopped (optional, for a little heat)

Crafting the Perfect Sesame Ginger Salad Dressing

The very soul of this high protein salad lies in its dressing. This vibrant, savoury, and subtly sweet sesame ginger salad dressing is the magic that unifies all the fresh components. We encourage you to skip the shop-bought varieties; creating your own is remarkably easy and gives you full control over the flavour, free from hidden sugars and additives.

To prepare it, grab a small bowl or a clean jam jar. Add all the dressing ingredients: soy sauce, rice vinegar, toasted sesame oil, honey, grated ginger, minced garlic, and the optional chilli. Whisk everything together with vigour until the honey is fully dissolved and the mixture is emulsified. If you’re using a jar, simply pop the lid on tight and give it a hearty shake. We often make a double portion, as it stores beautifully in the fridge for a week and is a fantastic addition to grilled fish, chicken, or steamed greens.

Assembling Your Crunchy Asian Salad

With your delicious dressing prepared, assembling this stunning Crunchy Asian salad is a breeze. The aim is to build a bowl brimming with vibrant colours and contrasting textures. If you’re inspired by colourful salads, we’re sure you will also enjoy our Tangy and Refreshing Green Papaya Salad Recipe (Som Tam).

1. Create Your Crunchy Base: In a large bowl, toss together the shredded red and Napa cabbage, julienned carrots, and finely sliced red pepper. This colourful mix provides the salad’s satisfying crunch.
2. Introduce Protein and Greens: Add the shredded chicken, cooked edamame beans, and sliced spring onions to the bowl. This pairing of chicken and edamame delivers a brilliant boost of protein.
3. Dress and Dazzle: Pour about three-quarters of your sesame ginger dressing over the salad ingredients. It’s always better to start with a little less, as you can add more to taste without making the salad soggy.
4. Toss and Garnish: Use a pair of tongs or clean hands to gently mix everything until each component is lightly coated in the delicious dressing. Arrange the salad on a serving dish or in individual bowls. For the finishing touch, sprinkle over the chopped coriander, toasted almonds, and sesame seeds. This final flourish adds a wonderful aroma and an extra layer of crunch.

Tips for the Best Cabbage Salad

To ensure your Cabbage salad has the ultimate crunch and flavour, we have a few handy tips to share:

• Slice for Success: For the most enjoyable texture, aim to shred the cabbage and other vegetables as finely as possible. A good, sharp knife will do the trick, but a mandoline slicer is a fantastic tool for achieving perfectly uniform, paper-thin slices.
• Perfect Timing: While cabbage is quite robust, to preserve that all-important crunch, we recommend dressing the salad just before serving. For meal prep, keep the chopped vegetables, protein, and dressing in separate airtight containers in the fridge.
• Toast for Taste: You can certainly buy pre-toasted nuts, but toasting them yourself takes just a few minutes and significantly enhances their flavour. Gently heat the almonds and sesame seeds in a dry pan over a medium heat for 2–3 minutes, shaking the pan often, until they release their aroma and turn a light golden brown.

Customising Your Healthy Asian Salad

One of the greatest attributes of this recipe is just how versatile it is. You can easily modify it to suit your preferences or use up ingredients you already have. The foundation of a great Healthy Asian Salad is achieving the right balance of protein, fresh vegetables, and a flavour-packed dressing.

Protein is crucial for muscle repair and for keeping you feeling satisfied for longer. As highlighted by the British Heart Foundation, incorporating lean protein sources into your meals is beneficial for heart health. Here are some of our favourite protein swaps:

• Crispy Tofu: For a fantastic vegetarian option, press a block of firm tofu to drain excess moisture, cut it into cubes, and then pan-fry or bake until it’s golden and crisp. A splash of soy sauce before adding it to the salad adds extra flavour.
• Juicy Prawns: Cooked and peeled king prawns offer a light, delicious alternative to chicken. Their inherent sweetness is a wonderful match for the zesty ginger and garlic in the dressing.
• Seared Steak: Thinly sliced bavette or sirloin steak, cooked rare-to-medium, transforms this salad into a truly substantial and impressive main course.

For a different twist on a crunchy, protein-rich salad, we recommend trying our Crunchy Asian Chicken Salad with Peanut Dressing. It boasts a unique yet equally mouth-watering flavour profile.

Making it a Meal or a Healthy Asian Side

This High Protein Salad with Asian Dressing is certainly hearty enough to be enjoyed as a main course for lunch or a light supper. At the same time, it excels as a Healthy Asian side dish. Its bright, zesty character provides a perfect counterpoint to richer meals. We love serving it alongside grilled salmon, chicken satay, or as part of a vibrant barbecue feast. It adds a refreshing, nutritious element that beautifully complements heavier, cooked dishes.

FAQ

Conclusion: Your New Favourite Salad Awaits

We are certain that this High Protein Salad with Asian Dressing is destined to become a firm favourite in your meal rotation. It’s a delicious reminder that healthy food can and should be exciting and full of flavour. With its satisfying crunch, beautiful colours, and a dressing you’ll want to put on everything, this is a dish that truly nourishes from the inside out.

So, why not give it a go? It’s time to say goodbye to uninspired salads and hello to a meal that is a genuine pleasure to eat. Gather your fresh ingredients, whisk together that amazing dressing, and get ready to rediscover your love for salad. We’d love to hear how you get on, so please drop a comment below to share your thoughts or any creative variations you’ve tried!

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Prep: 20 mins
Cook: 0 mins
Serves: 4

Ingredients

For the Salad:

• 300g cooked chicken breast, shredded
• 200g red cabbage, finely shredded
• 200g Napa or Savoy cabbage, finely shredded
• 2 large carrots, peeled and julienned
• 1 red bell pepper, thinly sliced
• 150g shelled edamame beans, cooked
• 4 spring onions, thinly sliced
• A large handful of fresh coriander, roughly chopped
• 50g toasted almonds, slivered or flaked
• 2 tbsp toasted sesame seeds

For the Sesame Ginger Dressing:

• 60ml soy sauce (or tamari)
• 60ml rice vinegar
• 2 tbsp toasted sesame oil
• 1 tbsp honey or maple syrup
• 1 tbsp freshly grated ginger
• 2 cloves garlic, minced
• 1 red chilli, finely chopped (optional)

Instructions

1. Prepare the dressing: In a small bowl or jar, combine all dressing ingredients (soy sauce, rice vinegar, sesame oil, honey, ginger, garlic, and optional chilli). Whisk or shake well until fully combined.
2. Combine the salad base: In a large serving bowl, toss together the shredded red and Napa cabbage, julienned carrots, and sliced red bell pepper.
3. Add proteins and aromatics: Add the shredded chicken, cooked edamame beans, and sliced spring onions to the vegetable base.
4. Dress and toss: Pour about three-quarters of the dressing over the salad. Gently toss everything together until all ingredients are lightly coated. Add more dressing to taste if needed.
5. Garnish and serve: Top the salad with fresh coriander, toasted almonds, and toasted sesame seeds just before serving.

Nutrition (per serving): Calories: 408, Carbs: 24 g, Protein: 34 g, Fat: 20 g