Being Nutritious

  • All Posts
  • About
  • Services
  • Media
  • Contact
menu icon
go to homepage
  • Nutrition Needs
  • Recipe Index
  • About
  • Services
  • Media
subscribe
search icon
Homepage link
  • Nutrition Needs
  • Recipe Index
  • About
  • Services
  • Media
×
Home » All posts » Lunch

Thai Salad with Peanut Dressing

Updated: Jul 18, 2022 · Published: Sep 1, 2021 by Laura Yautz · This post may contain affiliate links · Leave a Comment

Jump to Recipe Print Recipe

This Thai salad with peanut dressing is super easy to throw together, and great for lunch, dinner, or weekend salad meal prep for work! The peanut dressing comes together quick, too, and packs tons of flavor. This is one of those recipes you'll come back to over and over again!

Bowl of Thai salad with tofu

What's heart healthy about Thai Salad with Peanut Dressing?

Let's start with the elephant in the room: TOFU. Tofu is essentially soybean curd, and it's made by coagulating soymilk so it gets thick, and pressing it into blocks. The process is similar to making cheese. Okay, but is tofu good for me? I know what's out there about soy and soy products. And while an in-depth analysis is a topic for an article all on its own, the Cliffs notes version is that, unless you have a thyroid disease, you're fine with soy. In fact, it can actually improve heart health by lowering cholesterol (1, 2), and may lower your risk of atherosclerosis (hardening of the arteries) (3, 4). And what about the HORMONES? Not to worry - there's tons of research on that, too, and there are no negative effects seen in men or women with regards to reproduction, hormone balance, or virility (5). Women experiencing severe menopause symptoms may actually get a bit of relief from including some soy (as a whole food) in the diet.

In terms of the salad, we packed it with cabbage, which is generally known for its anti-cancer activity. But colorful veggies, like red cabbage and red bell peppers, are also high in antioxidants, which helps fight the low level, constant inflammation that can lead to chronic diseases like heart disease (6).

This recipe is also high in heart healthy fats, thanks to the peanuts, peanut butter, and sesame oil. I kept the whole thing low in sodium by using low sodium soy sauce for flavoring, as well as some acids like vinegar and lime juice. Just a touch of honey (or maple syrup) in the dressing to cut through the acid.

Lastly, we use spices like ginger, garlic, and crushed red pepper for their fantastic flavor and antioxidant content.

Substitutions and FAQs

Can I use plain tofu?

Yes. Tofu doesn't have much flavor on its own, so I tend to try to jazz it up. But if you're running short on time, simply slice it up and toss on the salads. You can also find tofu that's already baked and flavored, but watch the amount of sodium and sugar in it if you go that way.

What alternative is there to shredding up all those veggies? I hate that!

I get it. You can use bagged coleslaw veggies instead! Use 7 cups of bagged coleslaw instead of the napa cabbage, red cabbage, and carrots.

How can I make this nut free?

If nuts aren't your jam, or you're allergic to them, or you're prohibited from bringing them to work or school, this can easily be made nut free! Instead of peanut butter, use either soynut butter or sunflower butter. Either will work great and are completely peanut and tree nut free! Instead of the chopped peanuts, I'd recommend either sunflower seeds or pumpkin seeds. Or just leave them out all together.

Overhead picture of Thai salad in meal prep containers.

Love the tofu in this recipe? You should also try this Simple Stir Fry recipe, which uses the same tofu preparation.

If you try Thai Salad with Peanut Dressing, whether as a meal prep recipe or not, tell me in the comments!

📖 Recipe

Bowl of Thai salad with tofu.

Thai Salad with Peanut Dressing

Laura Yautz
This Thai salad with peanut dressing is super easy to throw together, and great for feeding a crowd or weekend salad meal prep! The peanut dressing comes together quick, too, and packs tons of flavor.
No ratings yet
Prevent your screen from going dark
Print Recipe Pin Recipe Save Recipe Saved Recipe!
Prep Time 20 minutes mins
Cook Time 25 minutes mins
Total Time 45 minutes mins
Course Lunch, Main Course, Salad
Cuisine Asian-Inspired, Thai
Servings 5
Calories 393 kcal

Ingredients
  

For the Tofu

  • 1 block (14 oz) Extra Firm Tofu, drained, pressed, and sliced
  • 1 tablespoon Toasted Sesame Oil
  • 1 tablespoon Low Sodium Soy Sauce
  • 2 teaspoon Rice Vinegar
  • 1 teaspoon Crushed Red Pepper, or to taste

For the Salad

  • 3 cups shredded Napa Cabbage
  • 3 cups shredded Red Cabbage
  • 2 large Carrots, shredded or julienne
  • 1 Red Bell Pepper, sliced thin
  • 5 Green Onions, sliced (both white and green parts)
  • ½ cup Cilantro, chopped
  • ¼ cup Mint, chopped
  • ½ cup chopped Peanuts

For the Peanut Dressing

  • ⅓ cup Natural Peanut Butter
  • 2 tablespoon Lime Juice
  • 2 tablespoon Honey (or Maple syrup)
  • 2 tablespoon Rice Vinegar
  • 1 tablespoon Low Sodium Soy Sauce
  • 2 teaspoon Toasted Sesame Oil
  • 1 inch cube Fresh Ginger chopped or grated
  • 1 clove Garlic minced
  • Warm water to thin dressing

Instructions
 

For the Tofu:

  • Preheat oven to 350 degrees.
  • Make the Baked Tofu by adding the first 4 ingredients in a small bowl. Whisk to combine.
  • Arrange tofu slices in a 9×12 baking dish, and pour sauce over the slices. Flip slices once to coat.
  • Bake for 25 minutes, until edges of tofu begin to brown.
  • Remove from oven, and allow to cool.

For the Salad:

  • In a large bowl, toss all the salad ingredients together, except chopped peanuts. Reserve those for garnishing at the end.

For the Peanut Dressing:

  • Add all the dressing ingredients to a small blender or food processor, and blend on high until smooth.
  • If the dressing is too thick, add warm water, 1 tablespoon at a time until it reaches a consistency you like. (I had to add 1 tablespoon to mine)

To assemble:

  • Divide the salad among 5 bowls or meal prep containers.
  • Top each of the 5 salads with equal amount of tofu, and sprinkle with the reserved peanuts.
  • For the dressing, you can either divide it among 5 small dressing cups for transport, or pour an equal amount on each of the salads. The salad is robust enough to have the dressing on it for a few days without becoming soggy.
  • Garnish with extra mint leaves, cilantro, and/or slices of lime, as desired.

Notes

Tip: Make this recipe lightening fast by using 7 cups of bagged coleslaw mix (without dressing) instead of the napa cabbage, red cabbage, and carrots.

Nutrition

Calories: 393kcal (20%)Carbohydrates: 29.5g (10%)Protein: 18.6g (37%)Fat: 25.1g (39%)Saturated Fat: 4g (25%)Polyunsaturated Fat: 8.9gMonounsaturated Fat: 11.1gSodium: 303.2mg (13%)Potassium: 841.3mg (24%)Fiber: 7.8g (33%)Sugar: 16.4g (18%)Vitamin A: 390.7IU (8%)Vitamin C: 92mg (112%)Calcium: 152.9mg (15%)Iron: 3.5mg (19%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword healthy thai salad, peanut salad dressing, Salad meal prep
Tried this recipe?Let us know how it was!
Bowl of Thai salad. Text overlay: Thai Salad with Tofu and Peanut Dressing; Meal Prep Friendly.
Bowl of Thai salad with tofu. Text overlay: Thai Salad with Tofu and Peanut Dressing.
Overhead picture of Thai salad in meal prep containers. Text overlay: Meal Prep Thai Salad with Peanut Dressing.
Thai salad in glass meal prep container. Text overlay: Meal Prep Crunchy Thai Salad with Peanut Dressing; makes 5 meals.
Thai salad in glass meal prep container. Text overlay: Salad Meal Prep; Thai Salad with Peanut Dressing.

More Lunch

  • Casserole dish with stuffed peppers in it.
    No Bake Chickpea Stuffed Peppers
  • Bowl of white chili, garnished with sliced avocado, a lime wedge, and chopped cilantro.
    White Bean Veggie Chili
  • Wrap with chickpeas, lettuce, tomato and onion, cut in half, on a plate with celery and carrot sticks.
    Buffalo Chickpea Wrap with Avocado Lime Ranch Dressing
  • A bowl of celery soup, garnished with microgreens, black sesame seeds and yogurt. A side salad is in the background.
    Celery and Leek Soup

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Laura Yautz in her kitchen

Hi, I'm Laura!

I’m a Registered Dietitian and I love food and cooking, It’s my passion to help you discover how delicious and easy heart healthy eating can be! I’m glad you’re here! Take a look around. You’re going to LOVE Being Nutritious!

About Me
Enroll in the FREE EMAIL COURSE to make your kitchen heart healthy!
Want to say thank you?

Seasonal Spring Recipes

  • Grilled tempeh triangles in a line on a plate, topped with peach relish and drizzled with balsamic glaze.
    Grilled Tempeh with Summery Peach Relish
  • Overhead image of whole eggless quiche in a pie plate.
    Eggless Quiche with Spring Veggies
  • Three small jars of smoothie, with straws.
    Banana Beet Smoothie
  • Bowl of lentil and mushroom stew, garnished with parsley.
    Instant Pot Irish Stew with Lentils and Mushrooms
  • Whole, unsliced loaf of bread, sprinkled with oats.
    Irish Wheaten Bread
  • Two tall glasses of a smoothie, garnished with a fresh strawberry.
    Pink Smoothie
  • Single muffin on a dish. A stack of muffins is visible in the background.
    Cinnamon Raisin Muffins
  • 5 peanut butter cookies with chocolate kisses in them, on a serving plate.
    Healthier Peanut Butter Blossoms

Footer

Sign up for free emails and updates!

Sign me up →
  • Privacy Policy
  • Disclaimer
  • Terms & Conditions
  • Contact
  • Services
  • ↑ back to top

As an Amazon Associate I may earn from qualifying purchases. Your purchase helps me keep the lights on, at no additional cost to you! I never recommend products that I don't love. Thanks for your support!

Copyright © 2025 Being Nutritious. All rights reserved

We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking “Accept”, you consent to the use of ALL the cookies.
Do not sell my personal information.
Cookie settingsAcceptReject
Privacy & Cookies Policy

Privacy Overview

This website uses cookies to improve your experience while you navigate through the website. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may have an effect on your browsing experience.
Necessary
Always Enabled
Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
Non-necessary
Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.
SAVE & ACCEPT

Rate This Recipe

Your vote:




A rating is required
A name is required
An email is required