Protein Packed Thai Pasta Salad

Protein Packed Thai Pasta Salad is a vibrant, flavor-filled dish that combines bold Thai-inspired flavors with a hearty boost of protein and fresh veggies. I love how the creamy peanut dressing clings to every bite of pasta, tofu or chicken, and colorful vegetables—it’s satisfying, balanced, and full of texture. Whether I’m meal prepping or making a quick dinner, this salad always leaves me full and happy.

Why You’ll Love This Recipe

I love this recipe because it’s everything I want in a meal: fast, nutritious, and bursting with flavor. The combination of pasta, protein, crunchy veggies, and a rich peanut-lime dressing hits all the right notes—sweet, salty, spicy, and tangy. It’s also completely customizable and makes great leftovers.

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

For the salad:

• Cooked whole wheat pasta (like rotini, penne, or soba noodles)

• Cooked chicken breast, tofu, or edamame for protein

• Red bell pepper, thinly sliced

• Shredded carrots

• Purple cabbage, shredded

• Cucumber, sliced or chopped

• Green onions, chopped

• Fresh cilantro or basil

• Chopped peanuts or cashews for topping

• Sesame seeds (optional)

For the peanut dressing:

• Natural peanut butter

• Soy sauce or tamari

• Rice vinegar or lime juice

• Maple syrup or honey

• Garlic, minced

• Ginger, grated

• Warm water (to thin)

• Optional: sriracha or chili flakes for heat

Directions

1. I cook the pasta according to package instructions, then drain, rinse with cold water, and set aside.

2. While the pasta cooks, I whisk together the peanut dressing ingredients until smooth, adjusting the consistency with warm water as needed.

3. In a large bowl, I combine the cooked pasta, protein of choice, and chopped veggies.

4. I pour the peanut dressing over everything and toss until well coated.

5. I top with chopped peanuts, sesame seeds, and fresh herbs before serving.

Servings and timing

This recipe makes about 4 servings and takes around 25–30 minutes from start to finish. It’s perfect for meal prep, lunchboxes, or light dinners.

Variations

• I use soba or rice noodles for a gluten-free option.

• I add avocado or mango chunks for a sweet, creamy contrast.

• I swap chicken for shrimp or tempeh depending on my mood.

• I toss in spinach or kale for extra greens.

storage/reheating

I store leftovers in an airtight container in the fridge for up to 4 days. The flavors get even better over time. I stir in a splash of water or lime juice before serving if the dressing thickens in the fridge. It’s best served cold or at room temperature—no reheating needed.

FAQs

What protein works best?

I love using grilled chicken, crispy tofu, or shelled edamame. Each adds a good boost of protein and pairs well with the peanut sauce.

Can I make this spicy?

Yes! I add sriracha, chili flakes, or sliced jalapeños to the dressing or the salad for extra heat.

Can I prep the ingredients ahead?

Absolutely. I cook the pasta and protein, chop the veggies, and mix the dressing in advance. I toss everything together just before serving.

Is this salad vegan?

Yes, if I use tofu or edamame and swap honey for maple syrup in the dressing.

Can I make this nut-free?

Yes! I use sunflower seed butter in place of peanut butter and skip the chopped nuts.

Conclusion

Protein Packed Thai Pasta Salad is a bold, colorful, and satisfying dish that fits into just about any mealtime. I love how flexible it is, how easily it comes together, and how each bite is full of flavor and texture. Whether I’m eating it fresh or pulling it from the fridge on a busy day, it’s always a delicious and energizing choice.

Protein Packed Thai Pasta Salad

Print Recipe

Pin Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

Protein Packed Thai Pasta Salad is a vibrant and nutritious dish made with hearty pasta, protein-rich ingredients like tofu or chicken, fresh vegetables, and a creamy, flavorful peanut dressing. It’s perfect for meal prep, quick dinners, or a satisfying lunch.

• Author: Lizaa
• Prep Time: 20 minutes
• Cook Time: 10 minutes
• Total Time: 30 minutes
• Yield: 4 servings
• Category: Salad
• Method: No Cook
• Cuisine: Thai-Inspired
• Diet: Vegetarian

Ingredients

• 8 oz cooked whole wheat pasta (rotini, penne, or soba noodles)
• 1 ½ cups cooked chicken breast, tofu, or edamame
• 1 red bell pepper, thinly sliced
• 1 cup shredded carrots
• 1 cup shredded purple cabbage
• 1 cucumber, sliced or chopped
• 2 green onions, chopped
• ¼ cup chopped fresh cilantro or basil
• ¼ cup chopped peanuts or cashews
• 1 tablespoon sesame seeds (optional)

For the peanut dressing:

• ¼ cup natural peanut butter
• 2 tablespoons soy sauce or tamari
• 1 tablespoon rice vinegar or lime juice
• 1 tablespoon maple syrup or honey
• 1 garlic clove, minced
• 1 teaspoon grated fresh ginger
• 2–4 tablespoons warm water (to thin)
• Optional: 1 teaspoon sriracha or pinch of chili flakes

Cook Mode Prevent your screen from going dark

Instructions

1. Cook the pasta according to package instructions. Drain and rinse with cold water; set aside.
2. In a bowl, whisk together all the peanut dressing ingredients until smooth. Add warm water to reach desired consistency.
3. In a large bowl, combine the cooked pasta, protein of choice, bell pepper, carrots, cabbage, cucumber, and green onions.
4. Pour the dressing over the salad and toss well to coat evenly.
5. Top with chopped peanuts or cashews, sesame seeds, and fresh herbs before serving.

Notes

• Use soba or rice noodles for a gluten-free version.
• Add mango or avocado for a sweet and creamy twist.
• Swap chicken for shrimp, tempeh, or extra tofu.
• Stir in spinach or kale for added greens.
• Best served cold or at room temperature; no reheating needed.

Nutrition

• Serving Size: 1 ½ cups
• Calories: 420
• Sugar: 7g
• Sodium: 520mg
• Fat: 17g
• Saturated Fat: 3g
• Unsaturated Fat: 13g
• Trans Fat: 0g
• Carbohydrates: 46g
• Fiber: 6g
• Protein: 20g
• Cholesterol: 25mg