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Crunchy, contemporary, and filled with taste, this Asian carrot salad with rooster and edamame is a high-protein, high-fiber meal that’s good for a lightweight however filling lunch.
Leap to: ℹ️ Overview | 🛒 Elements | 📷 How To Make | 📹 Watch The Video | 👩🍳 Recipe Suggestions | 🥗 Serving Ideas | 📝 Full Recipe Card | 🍽 Extra Excessive-Protein Salad Recipes
This Asian-inspired carrot salad is a contemporary, crunchy bowl of goodness with simply the best steadiness of candy, tangy, salty, and spicy. You get tender slices of pan-seared rooster breast for lean protein, vibrant carrots shredded or sliced into ribbons, and little pops of edamame for a fiber enhance. It’s all tossed in a garlicky soy-lime dressing with a touch of sesame and a drizzle of chili crisp, simply sufficient warmth to maintain issues attention-grabbing with out breaking a sweat.
It’s impressed by that viral carrot salad throughout social media, however let’s be actual, for those who’re going to make a salad, you would possibly as properly do greater than carrots. By including rooster and edamame, you flip a facet dish right into a fibre-rich, protein-packed and meal-prep-worthy major. It’s macro-friendly, naturally gluten-free (for those who swap the soy sauce), and actually, simply tremendous satisfying.
Vitamin per serving based mostly on 3 servings (approx.): Energy: ~388 | Protein: 40 grams | Fiber: 5 grams (enhance fibre by including additional sesame seeds or additional edamame beans)
👉 This wholesome carrot salad is a part of my high-protein and fiber meals collection. You may additionally like this baked chia oats recipe, my avocado cottage cheese toast, or my high-protein butternut squash soup. – we are able to replace these with extra recipes
What You’ll Want
Here’s what you’ll want for this Asian carrot salad with rooster and edamame recipe. Discover the complete measurements within the recipe card under.
- Rooster breast – excessive in protein and tremendous lean, plus a bit olive oil for cooking and salt and pepper for seasoning.
- Carrots – candy, crunchy, and filled with beta-carotene and fiber; I used pre-shredded carrot however you possibly can thinly slice carrots or peel them into ribbons.
- Edamame beans – filled with plant protein and fiber; I used frozen shelled edamame beans.
- Inexperienced onion – provides a gentle chunk and freshness.
- Cilantro (or coriander) – provides the salad a herby, citrusy end.
- Toasted sesame seeds – nutty crunch and visible aptitude.
For the Dressing:
- Lime juice + zest – contemporary and zingy.
- Rice vinegar – provides tang and retains it gentle.
- Soy sauce – umami central; use tamari for gluten-free.
- Sesame oil – for that toasty Asian taste.
- Garlic – provides punch.
- Sugar – simply sufficient to steadiness.
- Chili crisp – customizable warmth and crunch.
How To Make Asian Carrot Salad With Rooster & Edamame
Discover the complete recipe and dietary data under. Listed below are some helpful step-by-step pictures for Asian carrot salad with rooster and edamame.
- Season and pan-fry the rooster breast till golden and cooked via.
- Let the rooster relaxation earlier than slicing into bite-sized items.
- Defrost or briefly cook dinner the edamame in boiling water, then pressure.
- Combine all of the dressing components in a big bowl.
- Add carrots, edamame, inexperienced onion, sesame seeds, cilantro, and rooster to the bowl.
- Toss every little thing collectively till properly coated.
- Elective: high with additional chili crisp or crunchy noodles for enjoyable.
Watch The Video
Carrots – candy, crunchy, and filled with beta-carotene and fiber.
Recipe Suggestions
- Make-ahead? Sure! Retailer the salad and dressing individually for greatest texture. Or toss all of it collectively and luxuriate in inside 2 days—it’s nonetheless good the following day.
- Swaps: Use rotisserie rooster for those who’re in a rush. Sub edamame with chickpeas or cooked inexperienced peas for comparable protein and fiber content material.
- Spice it up: Add extra chili crisp or a splash of sriracha.
- Storage: Retains properly within the fridge for 2-3 days. Not freezer-friendly.
Serving Ideas
This can be a meal by itself, however it additionally performs properly with:
- A facet of steamed jasmine rice or vermicelli noodles for those who’re additional hungry.
- Lettuce cups for a enjoyable, DIY wrap scenario.
- Crushed peanuts or cashews for added crunch.
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Crunchy, contemporary, and filled with taste, this Asian carrot salad with rooster and edamame is a high-protein, high-fiber meal that’s good for a lightweight however filling lunch. Discover step-by-step pictures and extra recipe ideas above.
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Season rooster with salt and pepper. Warmth oil in a skillet over medium-high warmth. Prepare dinner rooster for 4–5 minutes both sides till golden and cooked via. Let it relaxation, then slice into bite-sized items.
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Combine the dressing components in a big bowl.
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Place frozen edamame in boiling water for 1–2 minutes. Pressure and put aside.
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Add carrots, inexperienced onion, edamame, sesame seeds, cilantro, and sliced rooster into the bowl with the dressing.
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Toss every little thing collectively utilizing palms or tongs till properly coated.
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Function-is or high with additional chili crisp, crushed peanuts, or crunchy noodles.
- Can I exploit pre-cooked rooster? Completely—grilled or rotisserie rooster works nice right here.
- What if I don’t like cilantro? Swap with contemporary mint, parsley, or simply depart it out.
- How spicy is that this? Not very—the chili crisp provides delicate warmth, however you possibly can simply alter the quantity or skip it.
- Can I make it vegetarian? Sure! Simply skip the rooster and possibly add tofu or extra edamame.
- Make-ahead? Sure! Retailer the salad and dressing individually for greatest texture. Or toss all of it collectively and luxuriate in inside 2 days—it’s nonetheless good the following day.
- Swaps: Use rotisserie rooster for those who’re in a rush. Sub edamame with chickpeas or cooked inexperienced peas for comparable protein and fiber content material.
- Spice it up: Add extra chili crisp or a splash of sriracha.
- Storage: Retains properly within the fridge for 2-3 days. Not freezer-friendly.
Macros per serving based mostly on 3 servings: Energy: ~388 | Protein: 40 grams | Fiber: 4 grams
Macros per serving based mostly on 2 servings: Energy: ~580 | Protein: 59 grams | Fiber: 8 grams
Energy: 388kcal | Carbohydrates: 21g | Protein: 40g | Fats: 16g | Saturated Fats: 2g | Polyunsaturated Fats: 4g | Monounsaturated Fats: 6g | Trans Fats: 0.02g | Ldl cholesterol: 97mg | Sodium: 1304mg | Potassium: 1165mg | Fiber: 5g | Sugar: 9g | Vitamin A: 16813IU | Vitamin C: 10mg | Calcium: 117mg | Iron: 3mg