High-Protein Asian Chicken Salad

Sara Gomez here, sharing one of my go-to meal prep recipes that has been a staple in our household for years. I make this High-Protein Asian Chicken Salad at least once a week – it’s become a family favourite. Not only is it a nutritious and filling meal option, but it’s also incredibly budget-friendly and can be reheated for up to three days, making it a perfect solution for those busy days.

Recipe Overview

• Prep Time: 20 minutes
• Cook Time: 15 minutes
• Total Time: 35 minutes
• Servings: 4-6
• Difficulty: Easy

Why You’ll Love This High-Protein Asian Chicken Salad

• High in protein to keep you full and satisfied
• Quick and easy to prepare for meal prep, similar to High-Protein Turkey Chili Meal Prep.
• Budget-friendly ingredients and preparation, similar to Vegan High-Protein Lentil Bolognese.
• Customisable to suit your taste preferences, much like High-Protein Chicken Tikka Masala.
• Can be reheated for up to three days for a convenient meal option

High-Protein Asian Chicken Salad

15 min prep  ·  20 min cook  ·  4 servings

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Ingredients You’ll Need

• 400g boneless, skinless chicken breast, cut into bite-sized pieces
• 2 tablespoons vegetable oil
• 2 cloves garlic, minced
• 1 tablespoon grated fresh ginger
• 2 cups mixed greens (such as kale, spinach, and lettuce)
• 1 cup sliced red bell pepper
• 1 cup sliced cucumber
• 1/4 cup chopped fresh cilantro
• 2 tablespoons soy sauce
• 1 tablespoon honey
• 1 tablespoon rice vinegar
• 1 teaspoon sesame oil
• 1/4 teaspoon red pepper flakes (optional)
• Salt and pepper to taste

Tip: You can also use pre-cut mixed greens and sliced vegetables to save time on prep.

Equipment You’ll Need

• Wok or large frying pan
• Sharp knife
• Spatula
• Small bowls for prep

How to Make High-Protein Asian Chicken Salad

1. Heat 1 tablespoon of vegetable oil in a wok or large frying pan over medium-high heat. Add the chicken breast pieces and cook until browned and cooked through, about 5-7 minutes. Remove from heat and set aside.
2. In the same wok or frying pan, add the remaining 1 tablespoon of vegetable oil. Add the minced garlic and grated ginger and cook for 1-2 minutes until fragrant.
3. Add the mixed greens, sliced red bell pepper, and sliced cucumber to the wok or frying pan. Cook until the vegetables are slightly wilted, about 2-3 minutes.
4. In a small bowl, whisk together the soy sauce, honey, rice vinegar, sesame oil, and red pepper flakes (if using). Pour the dressing over the vegetables and toss to combine.
5. Add the cooked chicken breast pieces to the wok or frying pan and toss to combine with the vegetables and dressing.
6. Season with salt and pepper to taste.
7. Serve immediately or refrigerate for up to three days and reheat before serving.
8. Garnish with chopped fresh cilantro and enjoy!

Tips From My Kitchen

• Use a variety of colourful vegetables: Mixing different vegetables adds texture, flavour, and nutrients to the salad. Try using other vegetables like carrots, zucchini, or snap peas.
• Don’t overcook the chicken: Cooking the chicken until it’s browned and cooked through ensures it stays juicy and tender.
• Use high-quality ingredients: Fresh vegetables and lean protein sources make a big difference in the flavour and nutritional value of the salad.
• Add nuts or seeds for crunch: Chopped nuts or seeds like almonds, cashews, or pumpkin seeds add a nice crunch and nutty flavour to the salad.
• Make it spicy or not: Add red pepper flakes to make the salad spicy or omit them for a milder flavour.

Common Mistakes to Avoid

• Overcrowding the pan: Cooking too many ingredients at once can lead to uneven cooking and a messy salad. Cook ingredients in batches if necessary, and always leave enough space in the pan for stirring.
• Wrong temperature: Cooking the chicken or vegetables at the wrong temperature can lead to overcooking or undercooking. Use a thermometer to ensure the pan is at the correct temperature.
• Skipping the rest time: Allowing the chicken to rest before slicing ensures it stays juicy and tender. Try to resist the temptation to slice it immediately!

Delicious Variations to Try

• Spicy Version: Add diced jalapenos or serrano peppers to the wok or frying pan for an extra spicy kick.
• Vegetarian/Vegan Option: Replace the chicken breast with cubed tofu or tempeh and use a vegan-friendly dressing.
• Different Protein: Try using cooked shrimp, salmon, or tofu instead of chicken breast.

What to Serve With High-Protein Asian Chicken Salad

• Steamed rice or noodles
• Roasted vegetables
• Grilled or baked salmon
• Crackers or croutons

Frequently Asked Questions

High-Protein Asian Chicken Salad

A fresh and flavorful high-protein salad featuring tender chicken breast, crisp vegetables, and a savory Asian-inspired dressing, perfect for a healthy main course.

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Prep Time 15 minutes mins

Cook Time 20 minutes mins

Total Time 35 minutes mins

Servings: 4 servings

Course: Main Course

Cuisine: Asian

Calories: 350

Ingredients
Method
Notes

Ingredients

  

• 400 g boneless skinless chicken breast, cut into bite-sized pieces
• 2 tablespoons vegetable oil
• 2 cloves garlic minced
• 1 tablespoon grated fresh ginger
• 2 cups mixed greens such as kale, spinach, and lettuce
• 1 cup sliced red bell pepper
• 1 cup sliced cucumber
• 1/4 cup chopped fresh cilantro
• 2 tablespoons soy sauce
• 1 tablespoon honey
• 1 tablespoon rice vinegar
• 1 teaspoon sesame oil
• 1/4 teaspoon red pepper flakes optional
• Salt and pepper to taste

Method

 

1. Heat 1 tablespoon of vegetable oil in a wok or large frying pan over medium-high heat. Add the chicken breast pieces and cook until browned and cooked through, about 5-7 minutes. Remove from heat and set aside.
2. In the same wok or frying pan, add the remaining 1 tablespoon of vegetable oil. Add the minced garlic and grated ginger and cook for 1-2 minutes until fragrant.
3. Add the mixed greens, sliced red bell pepper, and sliced cucumber to the wok or frying pan. Cook until the vegetables are slightly wilted, about 2-3 minutes.
4. In a small bowl, whisk together the soy sauce, honey, rice vinegar, sesame oil, and red pepper flakes (if using). Pour the dressing over the vegetables and toss to combine.
5. Add the cooked chicken breast pieces to the wok or frying pan and toss to combine with the vegetables and dressing.
6. Season with salt and pepper to taste.
7. Serve immediately or refrigerate for up to three days and reheat before serving.
8. Garnish with chopped fresh cilantro and enjoy!

Notes

This salad can be served warm or cold. For meal prep, store the dressing separately and add just before serving to keep vegetables crisp. Reheat chicken and vegetables if serving warm.

That’s it for today’s recipe! I hope you enjoy this High-Protein Asian Chicken Salad as much as we do. Leave a comment below and let me know if you have any questions or variations you’d like to share. Happy cooking!

High-Protein Asian Chicken Salad: Your new favorite healthy meal prep recipe

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