I just whipped up a Quinoa Salad Dinner that’s insanely protein-packed and fresh yet leaves me genuinely full without weighing me down, so I’m not sharing it.
I’m obsessed with this High Protein Thai Quinoa Salad because it hits every note I want: crunchy, tangy, nutty, and actually filling. I love how quinoa soaks up the peanut dressing without getting mushy, and creamy peanut butter gives it that addictive, slightly sweet umami.
It’s my go-to Quinoa Salad Dinner and perfect for Fresh Lunch Meal Prep when I can’t be bothered to cook at night. Vegetables still have snap, flavors keep bouncing around your mouth.
Makes me want to eat it three days straight. No drama, just addictive food.
And I always double the batch, no regrets ever.
Ingredients
- Quinoa, chewy protein base.
- Chicken adds hearty lean protein.
- Edamame gives pop of protein.
- Cucumber, it’s cool crunch.
- Red pepper brings sweet crunch.
- Carrots add bright sweetness.
- Red cabbage adds color crunch.
- Green onions add sharp freshness.
- Cilantro adds herbal brightness.
- Basically mint adds cooling lift.
- Peanuts bring salty crunchy richness.
- Plus lime brightens and cuts.
- Soy sauce adds savory saltiness.
- Peanut butter makes creamy richness.
- Rice vinegar adds tangy zip.
- Honey adds subtle sweet balance.
- Sesame oil gives toasty depth.
- Garlic brings punchy aromatics.
- Ginger gives warm spice zing.
- Salt ties everything together.
- Black pepper adds gentle heat.
- Plus chili brings optional kick.
Ingredient Quantities
- 1 cup quinoa, rinsed (about 3 cups cooked)
- 1 lb boneless skinless chicken breasts, cooked and shredded or diced
- 1 cup shelled edamame, cooked
- 1 medium cucumber, seeded and diced
- 1 red bell pepper, thinly sliced
- 1 cup shredded carrots (about 2 medium)
- 1 cup thinly sliced red cabbage
- 4 green onions, thinly sliced
- 1/2 cup fresh cilantro, chopped
- 1/4 cup fresh mint, chopped (optional but nice)
- 1/2 cup roasted peanuts, chopped
- 3 tbsp fresh lime juice (about 1 lime)
- 3 tbsp soy sauce or tamari
- 1/3 cup creamy peanut butter
- 2 tbsp rice vinegar
- 1 tbsp honey or maple syrup
- 1 tsp toasted sesame oil
- 1 clove garlic, minced
- 1 tsp fresh ginger, grated
- 1/2 tsp salt, or to taste
- 1/4 tsp black pepper
- 1 tsp chili flakes or 1 tsp sriracha (optional for heat)
How to Make this
1. Cook the quinoa: combine 1 cup rinsed quinoa with 2 cups water in a pot, bring to a boil, reduce heat, simmer covered 15 minutes until water is absorbed, then fluff with a fork and let cool a bit.
2. Prepare the chicken: if not already cooked, poach or bake 1 lb boneless skinless chicken breasts until internal temp hits 165 F, let rest, then shred or dice it.
3. Cook the edamame: boil 1 cup shelled edamame 3 to 5 minutes until tender, drain and cool.
4. Make the peanut dressing: whisk together 1/3 cup creamy peanut butter, 3 tbsp lime juice, 3 tbsp soy sauce or tamari, 2 tbsp rice vinegar, 1 tbsp honey or maple syrup, 1 tsp toasted sesame oil, 1 clove minced garlic, 1 tsp grated fresh ginger, 1/2 tsp salt, 1/4 tsp black pepper and 1 tsp chili flakes or sriracha if you want heat. Thin with a tablespoon or two of warm water until pourable.
5. Prep the veggies and herbs: seed and dice 1 medium cucumber, thinly slice 1 red bell pepper and 1 cup red cabbage, shred 1 cup carrots, thinly slice 4 green onions, chop 1/2 cup cilantro and 1/4 cup mint if using.
6. Combine base ingredients in a big bowl: add the cooked quinoa, shredded chicken, cooked edamame, cucumber, bell pepper, shredded carrots, red cabbage and green onions.
7. Pour about two thirds of the peanut dressing over the bowl and toss gently to coat everything evenly. Taste and add more dressing if you want it saucier.
8. Fold in chopped cilantro and mint, reserve some herbs for garnish. Adjust seasoning with extra lime, soy, salt or pepper to your taste.
9. Sprinkle 1/2 cup chopped roasted peanuts over the salad for crunch and save a few for topping when serving.
10. Serve right away or chill for meal prep; the flavors get better after a few hours in the fridge and it keeps well for 3 to 4 days.
Equipment Needed
1. Medium saucepan with a lid (for cooking the quinoa)
2. Baking sheet or shallow pan (for baking or resting the chicken)
3. Small pot or saucepan (for boiling the edamame)
4. Large mixing bowl (to combine the quinoa, chicken and veggies)
5. Whisk and small bowl or jar (to mix and thin the peanut dressing)
6. Cutting board and chef’s knife (for chopping cucumber, herbs, peanuts etc.)
7. Forks or two forks (one to fluff the quinoa, one to shred the chicken if needed)
8. Measuring cups and spoons (for the peanut butter, soy, lime, spices)
9. Spatula or tongs (to toss the salad gently and scrape down the bowl)
FAQ
High Protein Thai Quinoa Salad Recipe Substitutions and Variations
- Quinoa: swap with cooked farro, brown rice, or bulgur for similar texture and protein, or couscous if you want it quicker.
- Chicken: use firm tofu (press and pan-fry), tempeh, or cooked shrimp for a different protein profile.
- Shelled edamame: substitute frozen green peas, cooked chickpeas, or steamed fava beans for a similar bite and protein boost.
- Creamy peanut butter: try almond butter, tahini, or sunflower seed butter (sunbutter) to keep the creaminess and nutty flavor.
Pro Tips
1) Make the quinoa ahead and cool it flat on a baking sheet so it stops steaming fast. Warm quinoa makes the dressing oily and soggy, cold quinoa soaks flavors better. If it clumps, fluff it with a fork and break it up with your hands once it cools a little.
2) Save some of the peanut dressing on the side and only dress most of the salad right before eating. If you fully dress it and refrigerate, the veggies get limp and the peanuts go soft. Also, the reserved dressing is great for reheating the chicken or drizzling on leftovers.
3) Toast the peanuts and a tiny pinch of sesame seeds in a dry pan until fragrant then chop. It takes 2 minutes but adds a deeper, almost smoky crunch that brightens the whole bowl. Also, if you want more texture contrast, toss in a handful of thinly sliced radishes or toasted pepitas.
4) Brighten and balance at the end, not the start. After tossing, taste for acid, salt and sweetness and adjust with small amounts of lime, soy or honey. Heat flavors like garlic, ginger or chili mellow over time, so add more if you want the bite to still be there after a few hours in the fridge.
High Protein Thai Quinoa Salad Recipe
I just whipped up a Quinoa Salad Dinner that’s insanely protein-packed and fresh yet leaves me genuinely full without weighing me down, so I’m not sharing it.
6
servings
456
kcal
Equipment: 1. Medium saucepan with a lid (for cooking the quinoa)
2. Baking sheet or shallow pan (for baking or resting the chicken)
3. Small pot or saucepan (for boiling the edamame)
4. Large mixing bowl (to combine the quinoa, chicken and veggies)
5. Whisk and small bowl or jar (to mix and thin the peanut dressing)
6. Cutting board and chef’s knife (for chopping cucumber, herbs, peanuts etc.)
7. Forks or two forks (one to fluff the quinoa, one to shred the chicken if needed)
8. Measuring cups and spoons (for the peanut butter, soy, lime, spices)
9. Spatula or tongs (to toss the salad gently and scrape down the bowl)
Ingredients
-
1 cup quinoa, rinsed (about 3 cups cooked)
-
1 lb boneless skinless chicken breasts, cooked and shredded or diced
-
1 cup shelled edamame, cooked
-
1 medium cucumber, seeded and diced
-
1 red bell pepper, thinly sliced
-
1 cup shredded carrots (about 2 medium)
-
1 cup thinly sliced red cabbage
-
4 green onions, thinly sliced
-
1/2 cup fresh cilantro, chopped
-
1/4 cup fresh mint, chopped (optional but nice)
-
1/2 cup roasted peanuts, chopped
-
3 tbsp fresh lime juice (about 1 lime)
-
3 tbsp soy sauce or tamari
-
1/3 cup creamy peanut butter
-
2 tbsp rice vinegar
-
1 tbsp honey or maple syrup
-
1 tsp toasted sesame oil
-
1 clove garlic, minced
-
1 tsp fresh ginger, grated
-
1/2 tsp salt, or to taste
-
1/4 tsp black pepper
-
1 tsp chili flakes or 1 tsp sriracha (optional for heat)
Directions
- Cook the quinoa: combine 1 cup rinsed quinoa with 2 cups water in a pot, bring to a boil, reduce heat, simmer covered 15 minutes until water is absorbed, then fluff with a fork and let cool a bit.
- Prepare the chicken: if not already cooked, poach or bake 1 lb boneless skinless chicken breasts until internal temp hits 165 F, let rest, then shred or dice it.
- Cook the edamame: boil 1 cup shelled edamame 3 to 5 minutes until tender, drain and cool.
- Make the peanut dressing: whisk together 1/3 cup creamy peanut butter, 3 tbsp lime juice, 3 tbsp soy sauce or tamari, 2 tbsp rice vinegar, 1 tbsp honey or maple syrup, 1 tsp toasted sesame oil, 1 clove minced garlic, 1 tsp grated fresh ginger, 1/2 tsp salt, 1/4 tsp black pepper and 1 tsp chili flakes or sriracha if you want heat. Thin with a tablespoon or two of warm water until pourable.
- Prep the veggies and herbs: seed and dice 1 medium cucumber, thinly slice 1 red bell pepper and 1 cup red cabbage, shred 1 cup carrots, thinly slice 4 green onions, chop 1/2 cup cilantro and 1/4 cup mint if using.
- Combine base ingredients in a big bowl: add the cooked quinoa, shredded chicken, cooked edamame, cucumber, bell pepper, shredded carrots, red cabbage and green onions.
- Pour about two thirds of the peanut dressing over the bowl and toss gently to coat everything evenly. Taste and add more dressing if you want it saucier.
- Fold in chopped cilantro and mint, reserve some herbs for garnish. Adjust seasoning with extra lime, soy, salt or pepper to your taste.
- Sprinkle 1/2 cup chopped roasted peanuts over the salad for crunch and save a few for topping when serving.
- Serve right away or chill for meal prep; the flavors get better after a few hours in the fridge and it keeps well for 3 to 4 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: 302g
- Total number of serves: 6
- Calories: 456kcal
- Fat: 21g
- Saturated Fat: 2.7g
- Trans Fat: 0.5g
- Polyunsaturated: 5g
- Monounsaturated: 8.3g
- Cholesterol: 64mg
- Sodium: 758mg
- Potassium: 609mg
- Carbohydrates: 34g
- Fiber: 6.8g
- Sugar: 6.3g
- Protein: 37g
- Vitamin A: 1833IU
- Vitamin C: 25mg
- Calcium: 78mg
- Iron: 2.3mg
