Looking for a fresh, protein-packed meal that’s easy to make? Try this Thai Chopped Chicken Bean Salad! It’s a colorful mix of crunchy veggies, tender chicken, and creamy beans, all tossed in a zesty peanut-lime dressing. This salad is perfect for a light lunch, a side dish, or even a meal prep option. The flavors are bold, refreshing, and balanced—sweet, tangy, salty, and a little spicy. Plus, it’s packed with nutrients to keep you full and energized. Whether you love Thai food or just want a healthy, delicious meal, this salad is a must-try!
Benefits of This Recipe
- High in Protein – Chicken and beans provide a great protein boost for muscle health.
- Rich in Fiber – Cabbage, carrots, and beans help with digestion and keep you full longer.
- Gluten-Free & Dairy-Free – Perfect for people with food allergies or dietary restrictions.
- Quick & Easy – Takes just 20 minutes to prepare with simple ingredients.
- Great for Meal Prep – Stays fresh in the fridge for days, making lunches easier.
- Light Yet Satisfying – A refreshing salad that doesn’t feel heavy but still fills you up.
- Customizable – Easily swap ingredients to fit your taste or dietary needs.
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Cautions to Keep in Mind
- Peanut Allergy Warning – The dressing contains peanut butter. Use sunflower butter for a nut-free version.
- Sodium Content – Soy sauce adds saltiness. Use a low-sodium option if needed.
- Spice Level – Jalapeños add heat. Adjust the amount to your spice preference.
- Dressing Consistency – Peanut butter can make the dressing thick. Thin it with a little water if needed.
- Storage Tips – Keep dressing separate if storing for later to avoid soggy veggies.
- Raw Cabbage Sensitivity – Some people find raw cabbage hard to digest. Swap with lettuce if needed.
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Fun Tidbits About Thai Chopped Chicken Bean Salad
- Inspired by Thai Street Food – The flavors come from classic Thai dishes like Larb and Som Tam.
- The Perfect Balance – This salad combines sweet, sour, salty, and spicy flavors in every bite.
- Edamame – The Surprise Ingredient! – Adds extra protein and a great crunch.
- Better the Next Day – Letting it sit makes the flavors even better.
- A No-Cook Wonder – You only need to cook the chicken. Everything else is just chopping and mixing.
- Crunch Lovers’ Dream – Cabbage, peanuts, and beans create an amazing crunchy texture.
- Customize Your Way – Swap ingredients to make it nut-free, spicier, or milder.
- Tastes Great in a Wrap! – Roll it in a tortilla for an easy on-the-go meal.
- A Guilt-Free Indulgence – Low in carbs, high in fiber, and packed with nutrients.
- A Salad That Feels Like a Meal – It’s filling, satisfying, and perfect for any time of day.
Thai Chopped Chicken Bean Salad – Fresh & Flavorful Recipe
Description
This Thai Chopped Chicken Bean Salad is a refreshing, nutritious dish filled with crisp cabbage, protein-rich beans, and succulent chicken. Tossed in a tangy peanut-lime dressing, it delivers a perfect balance of flavors—sweet, savory, and spicy. Whether for a light lunch, dinner, or meal prep, this salad is quick to make and bursting with textures and colors.
Ingredients
Base Salad
Dressing
Instructions
1. Prepare the Vegetables
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Chop the cabbage: Finely chop both green and red cabbage into thin strips. A sharp knife or mandoline slicer helps achieve even cuts.
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Shred the carrots: Use a julienne peeler, box grater, or knife to create thin, matchstick-sized shreds.
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Dice the cucumber: Cut the cucumber into small bite-sized cubes to maintain a good texture balance.
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Slice the green onions: Thinly slice both the white and green parts for a mild oniony flavor.
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Chop the cilantro: Roughly chop the fresh cilantro leaves. Avoid using too much of the stems for a smoother texture.
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Prepare the jalapeño (if using): Remove seeds and finely chop if you want extra heat in your salad.
2. Cook and Shred the Chicken (Skip if Using Pre-Cooked Chicken)
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Boil the chicken: Fill a medium saucepan with water and bring it to a boil. Add a pinch of salt for seasoning.
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Cook the chicken: Place boneless, skinless chicken breasts in the boiling water. Reduce to a simmer and cook for about 10–12 minutes or until the internal temperature reaches 75°C (165°F).
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Cool the chicken: Remove the chicken from the water and place it on a cutting board. Let it rest for 5 minutes before shredding.
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Shred or chop: Use two forks to shred the chicken into bite-sized pieces, or dice it into cubes for a chunkier salad.
3. Prepare the Beans and Edamame
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Drain and rinse the beans: Pour the canned navy beans into a strainer and rinse them under cold water to remove excess sodium and starch. Let them drain completely.
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Prepare the edamame: If using frozen shelled edamame, place them in a bowl and microwave for 30 seconds–1 minute to thaw. Alternatively, rinse them under warm water for a few minutes.
4. Make the Dressing
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Prepare the ingredients: Grate the fresh ginger and garlic using a microplane or fine grater.
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Mix the base flavors: In a medium bowl, whisk together the rice vinegar, fresh lime juice, grated ginger, garlic, and salt.
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Incorporate the peanut butter and soy sauce: Stir in the peanut butter and soy sauce until well combined. It may appear thick at this stage.
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Sweeten the dressing: Add honey (or maple syrup for a vegan alternative) to balance the tanginess.
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Emulsify with oil: Slowly drizzle in the neutral oil (avocado, canola, or sesame oil) while whisking vigorously to create a smooth, well-emulsified dressing.
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Adjust consistency if needed: If the dressing is too thick, add a teaspoon of water or lime juice and whisk again until smooth.
5. Assemble the Salad
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Combine the ingredients: In a large salad bowl, add the chopped cabbage, shredded carrots, diced cucumber, green onions, cilantro, navy beans, and edamame.
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Add the shredded chicken: Mix the shredded or chopped chicken into the salad bowl.
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Pour the dressing: Drizzle the prepared peanut-lime dressing over the salad.
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Toss thoroughly: Use salad tongs or two large spoons to toss everything together, ensuring that the dressing coats all ingredients evenly.
6. Garnish and Serve
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Top with peanuts: Sprinkle dry roasted peanuts on top for added crunch.
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Garnish with extra herbs: Optionally, add more chopped cilantro or Thai basil for extra freshness.
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Serve with lime wedges: Offer lime wedges on the side for those who prefer extra acidity.
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Chill before serving (optional): Let the salad rest in the refrigerator for 10–15 minutes to allow the flavors to meld, or serve immediately for a fresh, crisp texture.
7. Storage & Meal Prep Tips
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Refrigeration: Store leftovers in an airtight container for up to 3 days.
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Keep the dressing separate: If meal prepping, store the dressing separately and mix just before eating to maintain freshness.
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Refreshing leftovers: If the salad seems dry after storage, add a little extra lime juice or soy sauce before serving.
Nutrition Facts
Servings 4
- Amount Per Serving
- Calories 350kcal
- % Daily Value *
- Total Fat 18g28%
- Saturated Fat 3g15%
- Cholesterol 40mg14%
- Total Carbohydrate 30g10%
- Dietary Fiber 6g24%
- Sugars 8g
- Protein 25g50%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
1. The Inspiration Behind This Recipe
Thai cuisine is known for its bold flavors, fresh ingredients, and the perfect balance of sweet, salty, sour, and spicy elements. This Thai Chopped Chicken Bean Salad brings together the best of Thai flavors in a healthy, protein-packed salad that is both refreshing and satisfying.
Traditionally, Thai salads like Som Tam (Green Papaya Salad) and Larb (Minced Meat Salad) rely on fresh herbs, tangy dressings, and crunchy textures. This recipe takes inspiration from those classics but makes it more accessible with everyday ingredients while keeping the Thai essence intact.
2. Key Flavor Elements in This Salad
2.1. Sweetness
- Comes from honey (or maple syrup) in the dressing.
- Helps balance the tangy vinegar and lime juice.
2.2. Tanginess
- Rice vinegar and fresh lime juice provide acidity to brighten the dish.
- The tangy kick enhances the overall freshness.
2.3. Saltiness & Umami
- Soy sauce (or tamari for a gluten-free option) gives a deep umami flavor.
- Peanut butter adds richness while complementing the salty-sweet balance.
2.4. Spiciness (Optional)
- Jalapeño or Thai chili adds a kick of heat for those who enjoy spice.
- Adjust the amount according to your preference.
2.5. Crunch Factor
- Cabbage, carrots, peanuts, and edamame all contribute to a satisfying crunch.
- Helps create a texturally rich salad.
3. Nutritional Benefits of This Salad
This salad is a nutrient powerhouse, making it great for those following high-protein, low-carb, or balanced diets.
3.1. High in Protein
- The combination of chicken, edamame, and navy beans provides lean protein, which helps in muscle recovery and satiety.
- Ideal for those on a high-protein meal plan or post-workout meals.
3.2. Rich in Fiber
- Cabbage, carrots, beans, and edamame provide dietary fiber, which promotes digestion and gut health.
- Helps maintain fullness for longer periods.
3.3. Heart-Healthy Fats
- Peanut butter, peanuts, and neutral oils (like avocado oil) provide healthy monounsaturated fats.
- These fats are beneficial for heart health and energy.
3.4. Gluten-Free & Dairy-Free
- This recipe naturally avoids gluten and dairy, making it suitable for people with food intolerances.
- Just ensure that the soy sauce used is certified gluten-free (or use tamari).
4. Customization Options
4.1. Protein Variations
- Instead of chicken, you can use:
- Tofu or tempeh (for a vegetarian option)
- Shrimp (for a seafood variation)
- Grilled beef strips (for a hearty twist)
4.2. Nut-Free Adaptation
- Replace peanut butter and peanuts with:
- Sunflower seed butter & sunflower seeds
- Tahini & sesame seeds
4.3. Make It Vegan
- Swap honey for maple syrup or agave syrup.
- Replace chicken with crispy tofu or extra beans.
4.4. Increase the Spice Level
- Add sriracha or Thai bird’s eye chilies to the dressing.
- Sprinkle crushed red pepper flakes for extra heat.
5. Tips for the Best Salad
5.1. Use Fresh, Crisp Vegetables
- The crunchier the veggies, the better the texture.
- If preparing in advance, store chopped vegetables separately to prevent wilting.
5.2. Adjust Dressing Consistency
- If the dressing is too thick, add a little warm water or lime juice to thin it out.
- If too thin, add a little extra peanut butter to thicken it.
5.3. Let the Flavors Marinate
- Letting the salad sit for 10–15 minutes before serving enhances the taste.
- The dressing will slightly soften the cabbage, making it even more flavorful.
6. Storage and Meal Prep Guide
6.1. How to Store Leftovers
- Keep the salad in an airtight container in the fridge for up to 3 days.
- Store the dressing separately to keep the vegetables crisp.
6.2. Can You Freeze This Salad?
- No. Freezing would make the vegetables soggy once thawed.
6.3. Best Way to Meal Prep
- Chop vegetables ahead of time and store them separately.
- Make the dressing and store it in a sealed jar.
- Cook and shred the chicken in advance for quick assembly.
7. Serving Suggestions
7.1. As a Main Dish
- Serve on its own for a light yet filling meal.
- Add a side of steamed jasmine rice or quinoa for extra carbs.
7.2. As a Side Dish
- Pairs well with grilled meats like Thai grilled chicken (Gai Yang).
- Complements spring rolls, dumplings, or Thai soups.
7.3. For Meal Prep Lunches
- Portion into individual containers for easy grab-and-go lunches.
- Keep dressing in a small container and mix before eating.
8. Common Mistakes to Avoid
8.1. Overdressing the Salad
- Too much dressing can make the vegetables soggy.
- Add the dressing gradually and toss well.
8.2. Using Stale Peanuts
- Old peanuts lose their crunch and flavor. Use fresh dry-roasted peanuts for the best taste.
8.3. Not Letting the Chicken Cool Before Mixing
- Hot chicken will wilt the vegetables and make them mushy. Let it cool before tossing it in.
8.4. Skipping the Resting Time
- The salad tastes better after 10–15 minutes when the flavors have blended.
9. Why You’ll Love This Salad
✅ Quick & Easy: Ready in just 15–20 minutes
✅ Healthy & Nutritious: High in protein, fiber, and healthy fats
✅ Customizable: Can be vegan, nut-free, or extra spicy
✅ Perfect for Meal Prep: Stays fresh for days in the fridge
✅ Gluten-Free & Dairy-Free: Great for those with dietary restrictions
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