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    Home » Recipes » Salads

    Thai Chopped Salad (Meal Prep Friendly)

    Published: Mar 4, 2023 by Nicole Addison · This post may contain affiliate links · 1 Comment

    Jump to Recipe - Print Recipe

    Packed with colorful veggies and a tangy sesame ginger lime dressing, this Thai chopped salad is the best balanced recipe that's also meal prep friendly!

    Serving Thai chopped salad in bowls.

    Thai food is one of my favourite cuisines to explore in Toronto. I love exploring other cultures through their traditional foods, and Thailand is no exception! This Thai chopped salad is in no way traditional, but a delicious salad inspired by Thai flavour. It's crunchy, colorful, and balanced with carbs, plant-based protein and healthy fats. Tossed with the best tangy sesame ginger lime dressing, it's a salad you'll crave!

    The best part about this Thai chopped salad is that it's meal prep friendly. Salads are such an easy packed lunch, but it's always disappointing when they get soggy by noon. That won't happen here! Thanks to our base of cruciferous veggies and sturdy kale, this salad actually tastes even better the longer it marinates in the dressing. You'll be looking forward to lunch all morning!

    Ingredients

    Ingredients for Thai chopped salad on a tray including quinoa, cabbage, kale and more.
    Ingredients for sesame ginger lime dressing including vinegar, honey, olive oil and sesame oil.

    Salad base:

    • White quinoa
    • Shelled edamame
    • Purple cabbage
    • Carrots
    • Curly kale
    • Cucumber

    Optional flavour boosters:

    • Cilantro
    • Roasted peanuts
    • Green onions
    • Jalapeno

    Dressing:

    • Olive oil
    • Sesame oil
    • Lime juice
    • Ginger
    • Soy sauce
    • Honey
    • White vinegar
    • Water

    Instructions

    Mixing ingredients for chopped salad.

    In a large bowl, mix together all salad ingredients.

    Mixing sesame ginger lime dressing.

    To make the dressing, whisk together all dressing ingredients in a medium sized bowl or measuring cup. Pour the dressing over the salad and toss to coat.

    Tossing thai chopped salad and adding green onion, peanuts and cilantro.

    Once the salad is thoroughly coated in the dressing, sprinkle with optional toppings such as cilantro, roasted peanuts, green onions and jalapeno!

    Substitutions and Variations

    To make gluten-free: Use certified gluten-free tamari or coconut aminos instead of soy sauce in the dressing.

    To make vegan: Swap honey for maple syrup in the dressing.

    To make nut-free: Swap peanuts for roasted sunflower seeds or tortilla strip to keep the crunch factor.

    Storage

    This is the perfect meal prep salad! Store it in an airtight container in the fridge for up to 5 days.

    Equipment

    • Mixing bowl
    • Food processor (handy for shredding cabbage and carrots)
    • Salad chopper (optional)

    Top Tip

    I already hinted to this earlier, but this Thai chopped salad tastes even better if you make it ahead of time and let it sit for a couple hours. Unlike most salads that get soggy, thanks to the use of cabbage and kale as the base, it won’t get soggy and will absorb more of the flavour of the dressing.

    Frequently Asked Questions

    Can I eat this Thai chopped salad for a meal?

    Yes! The great thing about this salad is it’s the perfect balance of vegetables (for fibre, fullness and vitamins), quinoa (for carbohydrates) and edamame (for protein). Plus, the dressing contains healthy fats! This is truly the PERFECT balanced salad to satisfy your hunger and provide lasting energy to power you through your day.

    What are some other ways I can enjoy this salad? 

    As much as I love eating this salad on it’s own, it also is such a great addition to a wrap! Simply add a large serving spoonful of salad into the center of a tortilla and wrap it up with other fillings of choice.

    It also works great as a dip. As all the components are chopped thinly, you can serve it with some low-sodium tortilla chips for the perfect refreshing summer snack!

    Can I add another protein source?

    Yes of course! Grilled/crispy chicken or even steak would make an amazing addition to this salad.

    Eating a bowl of Thai chopped salad.

    More Yummy Salad Recipes

    Are you a big salad fan? Give these recipes a try:

    • Santa Fe Salad
    • Tahini Kale Salad
    • Easy Chopped Dill Pickle Salad
    • Copycat Costco Quinoa Salad

    PS. I love seeing my recipes in action! If you decide to make this Thai chopped salad, don't forget to snap a photo and tag me on Instagram- @nourishedbynic or leave a comment and rating below letting me know how you liked it!

    📖 Recipe

    Thai chopped salad in a bowl.
    Print Recipe Pin Recipe
    5 from 1 vote

    Thai Chopped Salad (Meal Prep Friendly)

    Packed with colorful veggies and a tangy sesame ginger lime dressing, this Thai chopped salad is the best balanced recipe that's also meal prep friendly!
    Prep Time30 minutes mins
    Total Time30 minutes mins
    Course: Appetizer, Main Course, Salad, Side Dish
    Cuisine: Thai
    Keyword: 30 minute meals, meal prep, salads, vegetables
    Servings: 8 cups

    Ingredients 

    Salad Base

    • 1 cup dry white quinoa cooked according to package instructions
    • 2 cups defrosted frozen edamame beans
    • 2 cups purple cabbage shredded (about ½ a medium head of cabbage)
    • 2 cups carrots shredded
    • 1 cup curly kale chopped (stems removed)
    • 1 cup cucumber diced

    Optional Toppers

    • ¼ cup cilantro chopped
    • ½ cup roasted peanuts chopped
    • ⅓ cup diced green onions
    • 1 tablespoon jalapeno diced

    Sesame Ginger Lime Dressing

    • ¼ cup olive oil
    • 1 tablespoon sesame oil
    • Juice of ½ a lime about 1 tbsp
    • 1 inch of fresh ginger grated
    • 3 tablespoon low sodium soy sauce
    • 2 tablespoon water
    • 1 tablespoon honey
    • 2 tablespoon white vinegar

    Instructions

    • In a large bowl, mix together all salad ingredients.
    • To make the dressing, whisk together all dressing ingredients in a medium sized bowl. Pour the dressing over the salad and toss to coat.
    • Once the salad is thoroughly coated in the dressing, sprinkle with optional toppers such as cilantro, roasted peanuts, green onions and jalapeno!

    Notes

    *I have included the nutrition information for this recipe above. However, always remember a recipe is so much more than just nutritional content and these numbers do not need to dictate your food choices. Please don't forget both your body and soul need nourishment!

    Nutrition

    Calories: 291kcal | Carbohydrates: 29g | Protein: 11g | Fat: 16g | Saturated Fat: 2g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 8g | Sodium: 291mg | Potassium: 611mg | Fiber: 6g | Sugar: 6g | Vitamin A: 6541IU | Vitamin C: 26mg | Calcium: 100mg | Iron: 3mg
    Did you know....rating and sharing recipes is one of the best ways you can support your favourite food bloggers? If you make this recipe, I would love if you clicked the stars below to leave a rating and/or sharing a photo on social media by tagging @nourishedbynic or using the hashtag #nourishedbynic!

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    Reader Interactions

    Comments

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      Recipe Rating




    1. Melanie

      September 05, 2023 at 1:42 am

      5 stars
      This salad was so quick and easy to make. We absolutely loved it! It’s so addictive! Only thing I did different was adding chopped raw garlic for a stronger flavor

      Reply

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    Nicole Addison, RD

    Hi I'm Nicole!

    I’m a Registered Dietitian, recipe developer and content creator on a mission to help individuals rediscover the joys of cooking with easy, accessible, healthy recipes.

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