I created a Protein Packed Thai Pasta Salad that’s a healthy 20-minute dinner with over 18 grams of protein and a surprising Thai Pasta twist hiding in plain sight.

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I stumbled onto this Protein Packed Thai Pasta salad on a frantic weeknight and kept making it ever since. With whole wheat rotini pasta for chew and creamy natural peanut butter to pull everything together it hits that sweet salty nutty chord I can’t stop thinking about.

It’s got the bright snap of Thai Pasta and the saucy comfort of an Easy Peanut Sauce but without feeling heavy. I promise it feels like a treat yet is actually sensible, quick and strangely addictive.

Sometimes I bring it to potlucks and watch people trade recipes, even though I barely used one.

Ingredients

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Whole wheat rotini: fiber rich complex carbs, filling base that soaks up sauce well.
Chicken breast: lean protein, rebuilds muscle, mild flavor that blends with bold dressing.
Edamame: plant protein and fiber, adds pop of green and slightly sweet nuttiness.
Peanut butter: creamy umami, healthy fats and protein, makes dressing rich and a little sweet.
Lime juice: bright acidic zip, balances fatty peanut dressing, gives fresh tang and sour note.
Red bell pepper: crunchy, vitamin C rich, adds sweet crunch and vivid color.
Peanuts and sesame: chopped peanuts add crunch and extra protein, sesame seeds give toasty flavor.

Ingredient Quantities

8 oz (about 225 g) whole wheat rotini pasta, uncooked

8 oz (about 225 g) boneless skinless chicken breast, cooked and thinly sliced or shredded

1 cup (about 150 g) frozen shelled edamame, thawed

1 red bell pepper, thinly sliced

2 medium carrots, julienned or shredded (about 1 cup)

1/2 English cucumber, seeded and thinly sliced

3 scallions, thinly sliced

1/4 cup fresh cilantro, chopped

1/4 cup roasted peanuts, roughly chopped plus extra for topping

2 tbsp toasted sesame seeds (optional)

3 tbsp creamy natural peanut butter (no sugar added)

3 tbsp low sodium soy sauce or tamari

2 tbsp rice vinegar

2 tbsp fresh lime juice (about 1 lime)

1 tbsp honey or maple syrup

1 tbsp sesame oil

1 tbsp neutral oil like canola or vegetable oil

1 small garlic clove, minced (about 1 tsp)

1 tsp fresh ginger, grated (or 1/4 tsp ground ginger)

2 to 4 tbsp warm water to thin the dressing

1 to 2 tsp sriracha or chili garlic sauce (optional)

Salt and freshly ground black pepper to taste

Lime wedges for serving (optional)

How to Make this

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1. Bring a large pot of salted water to a boil and cook the whole wheat rotini until al dente following the package directions; before draining scoop out and save 2 to 4 tablespoons of the pasta water, then drain and rinse the pasta under cold water to stop cooking so the salad stays firm.

2. While the pasta cooks prep everything: thinly slice or shred the cooked chicken, thaw the edamame, thinly slice the red pepper, julienne or shred the carrots, seed and thinly slice the cucumber, slice the scallions, chop the cilantro and roughly chop the roasted peanuts; measure the sesame seeds if using.

3. Make the dressing in a bowl: whisk together the peanut butter, soy sauce or tamari, rice vinegar, fresh lime juice, honey or maple syrup, sesame oil, neutral oil, minced garlic and grated ginger; add 2 to 4 tablespoons warm water to get a smooth, pourable consistency and stir in 1 to 2 teaspoons sriracha if you want heat; taste and season with salt and black pepper, adjust lime or sweetener as needed.

4. If you like extra crunch toast the peanuts and sesame seeds in a dry skillet over medium heat for 1 to 2 minutes until fragrant, shaking the pan so they dont burn, then set aside to cool.

5. In a large bowl combine the cooled pasta, chicken, edamame, bell pepper, carrots, cucumber, scallions and cilantro; pour the dressing over and toss well, adding a splash of the reserved pasta water if the dressing needs to loosen so it coats everything evenly.

6. Stir in most of the chopped peanuts and the toasted sesame seeds, reserving some for topping, then give it another quick taste and tweak salt, lime or sriracha if needed.

7. Let the salad sit for 5 to 10 minutes to let the flavors marry, or chill for 20 to 30 minutes if you prefer it cold; it holds up well in the fridge for a couple days so its great for meal prep.

8. Serve topped with the extra chopped peanuts, extra sesame seeds and lime wedges on the side, and dont be shy to add more cilantro or sriracha at the table.

Equipment Needed

1. Large pot for boiling the pasta, with a lid
2. Colander to drain and rinse the rotini
3. Measuring cups and spoons for the dressing and ingredients
4. Large mixing bowl to toss the salad in
5. Small bowl and whisk for the peanut dressing (or just a jar with a lid to shake it)
6. Skillet for toasting peanuts and sesame seeds
7. Cutting board and a sharp chef knife for veg and chicken
8. Tongs or a wooden spoon to toss and serve

FAQ

Q: Can I make this salad ahead of time? A: Yes. Cook the pasta al dente, rinse with cold water and toss with a little oil so it wont stick. Store the pasta, cooked chicken and chopped veggies separately if you want max freshness. The peanut dressing can be made up to 5 days ahead, fridge. Assembled salad will keep 3 to 4 days but will get softer the longer it sits, so toss close to serving when you can.

Q: How do I keep the pasta from getting soggy? A: Dont overcook the rotini, rinse it well in cold water to stop cooking, and toss with a bit of neutral oil. Add the dressing right before serving or only a little earlier if you need to save time. That helps keep the texture nice and springy.

Q: Can I make this vegetarian or vegan? A: Absolutely. Skip the chicken and add extra edamame, cubed tofu, or roasted chickpeas for protein. Use maple syrup instead of honey and check that your peanut butter has no dairy added. Use tamari or a vegan soy sauce if needed.

Q: Is there a gluten free option? A: Yes, swap the whole wheat rotini for a gluten free pasta or rice noodles, and use tamari or a certified gluten free soy sauce. Everything else in the recipe is naturally gluten free but always check labels to be safe.

Q: I have a peanut allergy, what can I use instead of peanut butter and peanuts? A: Try sunflower seed butter or tahini to mimic the creamy nutty flavor, and replace the roasted peanuts with roasted pumpkin seeds or toasted sesame seeds. Taste and adjust the soy, lime and sweetener since flavors change a bit.

Q: How spicy is it and how can I change the heat? A: The base recipe is mildly spicy if you add 1 to 2 tsp sriracha. If you want it mild skip the sriracha completely, add chili in small amounts to increase heat. You can also balance heat by adding more peanut butter or a little extra honey or lime to mellow it out.

Protein Packed Thai Pasta Salad Recipe Substitutions and Variations

Whole wheat rotini: regular semolina pasta like penne or fusilli; brown rice or chickpea pasta for gluten free and extra protein; spiralized zucchini or cucumber noodles for a low carb, fresher take.
Boneless skinless chicken breast: shredded rotisserie or leftover roasted turkey; firm tofu, pressed and pan-seared for a vegetarian option; canned chickpeas, rinsed, for easy plant protein and chew.
Frozen shelled edamame: frozen peas, thawed; blanched green beans, chopped; shelled soy nuts or roasted chickpeas for extra crunch.
Creamy natural peanut butter: almond or cashew butter for a milder nutty flavor; tahini mixed with a little honey or maple for a sesame-leaning swap; sunflower seed butter for a nut-free alternative.

Pro Tips

1) Cook the pasta just shy of done and rinse with cold water fast so it stops cooking, then toss while it’s still slightly damp so the dressing sticks better. If you overcook it it’ll get mushy, and saving a little of the pasta water helps loosen a too-thick sauce.

2) Toast the peanuts and sesame seeds in a dry pan for only a minute or two, keep the pan moving though because they burn quick. Rough chop the peanuts for bigger crunchy bites, and save a handful to sprinkle on top right before serving so they stay crunchy.

3) Make the peanut dressing smooth by warming the peanut butter a few seconds in the microwave or whisking with warm water, then taste and tweak acid, sweet and salt. If it tastes flat add more lime or vinegar, if it’s too sharp add honey or maple, and don’t dump the sriracha in all at once unless you like it fiery.

4) Prep veggies thin and dry the cucumber after seeding it so the salad doesn’t get watery, and add delicate herbs like cilantro or scallions at the end so they stay bright. For meal prep keep extra dressing on the side and add it just before eating so everything stays fresher longer.

Protein Packed Thai Pasta Salad Recipe

Recipe by Francis Mead

0.0 from 0 votes

I created a Protein Packed Thai Pasta Salad that's a healthy 20-minute dinner with over 18 grams of protein and a surprising Thai Pasta twist hiding in plain sight.

Servings

servings

Calories

567

kcal

Equipment: 1. Large pot for boiling the pasta, with a lid
2. Colander to drain and rinse the rotini
3. Measuring cups and spoons for the dressing and ingredients
4. Large mixing bowl to toss the salad in
5. Small bowl and whisk for the peanut dressing (or just a jar with a lid to shake it)
6. Skillet for toasting peanuts and sesame seeds
7. Cutting board and a sharp chef knife for veg and chicken
8. Tongs or a wooden spoon to toss and serve

Ingredients

8 oz (about 225 g) whole wheat rotini pasta, uncooked
8 oz (about 225 g) boneless skinless chicken breast, cooked and thinly sliced or shredded
1 cup (about 150 g) frozen shelled edamame, thawed
1 red bell pepper, thinly sliced
2 medium carrots, julienned or shredded (about 1 cup)
1/2 English cucumber, seeded and thinly sliced
3 scallions, thinly sliced
1/4 cup fresh cilantro, chopped
1/4 cup roasted peanuts, roughly chopped plus extra for topping
2 tbsp toasted sesame seeds (optional)
3 tbsp creamy natural peanut butter (no sugar added)
3 tbsp low sodium soy sauce or tamari
2 tbsp rice vinegar
2 tbsp fresh lime juice (about 1 lime)
1 tbsp honey or maple syrup
1 tbsp sesame oil
1 tbsp neutral oil like canola or vegetable oil
1 small garlic clove, minced (about 1 tsp)
1 tsp fresh ginger, grated (or 1/4 tsp ground ginger)
2 to 4 tbsp warm water to thin the dressing
1 to 2 tsp sriracha or chili garlic sauce (optional)
Salt and freshly ground black pepper to taste
Lime wedges for serving (optional)

Directions

Bring a large pot of salted water to a boil and cook the whole wheat rotini until al dente following the package directions; before draining scoop out and save 2 to 4 tablespoons of the pasta water, then drain and rinse the pasta under cold water to stop cooking so the salad stays firm.
While the pasta cooks prep everything: thinly slice or shred the cooked chicken, thaw the edamame, thinly slice the red pepper, julienne or shred the carrots, seed and thinly slice the cucumber, slice the scallions, chop the cilantro and roughly chop the roasted peanuts; measure the sesame seeds if using.
Make the dressing in a bowl: whisk together the peanut butter, soy sauce or tamari, rice vinegar, fresh lime juice, honey or maple syrup, sesame oil, neutral oil, minced garlic and grated ginger; add 2 to 4 tablespoons warm water to get a smooth, pourable consistency and stir in 1 to 2 teaspoons sriracha if you want heat; taste and season with salt and black pepper, adjust lime or sweetener as needed.
If you like extra crunch toast the peanuts and sesame seeds in a dry skillet over medium heat for 1 to 2 minutes until fragrant, shaking the pan so they dont burn, then set aside to cool.
In a large bowl combine the cooled pasta, chicken, edamame, bell pepper, carrots, cucumber, scallions and cilantro; pour the dressing over and toss well, adding a splash of the reserved pasta water if the dressing needs to loosen so it coats everything evenly.
Stir in most of the chopped peanuts and the toasted sesame seeds, reserving some for topping, then give it another quick taste and tweak salt, lime or sriracha if needed.
Let the salad sit for 5 to 10 minutes to let the flavors marry, or chill for 20 to 30 minutes if you prefer it cold; it holds up well in the fridge for a couple days so its great for meal prep.
Serve topped with the extra chopped peanuts, extra sesame seeds and lime wedges on the side, and dont be shy to add more cilantro or sriracha at the table.

Notes

Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.