Protein Thai Pasta Salad (Printable view)
Colorful pasta salad with chicken, edamame, and creamy Thai peanut dressing — ready in just 30 minutes.
# What You'll Need:
→ Protein
01 - 2 cups cooked chicken breast, diced (substitute firm tofu for vegetarian)
02 - 1 cup shelled edamame, cooked
→ Pasta
03 - 8 oz whole wheat or high-protein pasta (penne, fusilli, or rotini)
→ Vegetables
04 - 1 red bell pepper, julienned
05 - 1 cup shredded carrots
06 - 1/2 cup sliced cucumber
07 - 3 spring onions, sliced
08 - 1/3 cup fresh cilantro, chopped
→ Dressing
09 - 1/3 cup natural peanut butter
10 - 2 tablespoons soy sauce (use tamari for gluten-free)
11 - 2 tablespoons fresh lime juice
12 - 1 tablespoon maple syrup or honey
13 - 1 tablespoon toasted sesame oil
14 - 1 clove garlic, minced
15 - 1 teaspoon fresh ginger, grated
16 - 1 to 2 tablespoons water, as needed to thin
17 - 1/2 teaspoon crushed red pepper flakes (optional)
→ Garnish
18 - 1/4 cup roasted peanuts, chopped
19 - Lime wedges for serving
# Steps:
01 - Bring a large pot of salted water to a rolling boil. Add the pasta and cook according to package directions until al dente. Drain in a colander, rinse thoroughly under cold running water to halt cooking, and set aside to drain completely.
02 - In a large mixing bowl, combine the cooled pasta, diced chicken breast (or tofu), cooked edamame, julienned red bell pepper, shredded carrots, sliced cucumber, spring onions, and chopped cilantro. Toss gently to distribute evenly.
03 - In a medium bowl, whisk together the peanut butter, soy sauce, lime juice, maple syrup, toasted sesame oil, minced garlic, and grated ginger until smooth and creamy. Add water one tablespoon at a time, whisking after each addition, until the dressing reaches your preferred pourable consistency. Stir in red pepper flakes if using.
04 - Pour the peanut dressing over the pasta and vegetable mixture. Toss thoroughly, ensuring every component is evenly coated with the dressing.
05 - Transfer the dressed salad to a serving platter or divide among individual bowls. Sprinkle chopped roasted peanuts over the top and serve with lime wedges on the side.
06 - Serve immediately at room temperature, or cover and refrigerate for at least 1 hour to allow the flavors to develop and meld together. The salad holds well refrigerated for up to 2 days.
# Expert Advice:
01 -
- The peanut dressing clings to every ridged noodle and somehow tastes even better the next day, making it the rare pasta salad that genuinely improves with time.
- You get 36 grams of protein per serving without touching a protein powder, which means it actually keeps you full through an afternoon of errands or a long evening at the desk.
02 -
- Do not skip rinsing the pasta after draining, because residual heat will continue cooking the noodles and turn them mushy in the dressing.
- The dressing thickens considerably in the refrigerator, so always save a splash of water or lime juice to loosen it before serving leftovers.
03 -
- Warm the peanut butter in the microwave for fifteen seconds before whisking, because cold peanut butter fights you every step of the way and lumps will hide in the dressing no matter how hard you stir.
- Toss the finished salad with clean hands instead of utensils, because you can feel when every noodle is coated and the vegetables stay intact rather than getting bruised by aggressive tongs.