These High-Protein Cold Sesame Noodle Bowls with Chicken are a fantastic way to enjoy a healthy and satisfying meal that’s packed with flavor.
Featuring tender chicken and a delicious Asian-inspired dressing, this Soba Noodle Salad Recipe is perfect for a quick lunch or a light dinner on busy weeknights. It’s a dish that comes together quickly and offers a wonderful balance of textures and tastes.
You’ll find this recipe to be incredibly versatile and easy to adapt to your family’s preferences. Each serving provides about 35 grams of protein. It’s a go-to option when you want something fresh, flavorful, and filling without spending hours in the kitchen, making it a true lifesaver for busy individuals and families alike.
Table of Contents
- What You’ll Love About This Quick And Easy Recipe
- Everything You Need To Make This Recipe Without Stress
- Time Needed From Start To Finish
- How To Make It Step By Step With Visual Cues
- Easy Variations And Serving Ideas That Fit Real Life
- Common Slip-Ups And How To Avoid Them
- How To Store It And Make It Ahead Without Ruining Texture
High-Protein Cold Sesame Noodle Bowls with Chicken
- Total Time: 25 minutes
- Yield: 4 servings 1x
Description
These High-Protein Cold Sesame Noodle Bowls with Chicken are a fantastic way to enjoy a healthy and satisfying meal that’s packed with flavor. Featuring tender chicken and a delicious Asian-inspired dressing, this Soba Noodle Salad Recipe is perfect for a quick lunch or a light dinner on busy weeknights. It’s a dish that comes together quickly and offers a wonderful balance of textures and tastes.
Ingredients
Instructions
1. Cook the Soba Noodles: Bring a large pot of salted water to a rolling boil. Add the soba noodles and cook according to package directions, usually 3-5 minutes, until al dente. Drain the noodles immediately and rinse them thoroughly under cold water to stop the cooking process and remove excess starch. Set aside to drain well.
2. Prepare the Chicken: If your chicken isn’t already cooked, prepare it now. You can boil, grill, or pan-fry chicken breasts or thighs until cooked through, then shred or dice them into bite-sized pieces. If using leftover rotisserie chicken, simply shred it.
3. Chop the Vegetables: While the noodles are cooking or cooling, prepare your fresh vegetables. Shred the carrots, thinly slice the cucumber into half-moons or matchsticks, and finely chop the red bell pepper and green onions.
4. Whisk the Dressing: In a medium bowl, combine the soy sauce, rice vinegar, sesame oil, honey (or maple syrup), peanut butter (or tahini), minced garlic, grated fresh ginger, and red pepper flakes (if using). Whisk vigorously until the dressing is smooth and well combined. If the peanut butter makes it a little thick, you can add a tablespoon of warm water to thin it slightly.
5. Assemble the Noodle Bowls: In a large mixing bowl, combine the cooled and well-drained soba noodles, shredded chicken, shredded carrots, sliced cucumber, chopped red bell pepper, and chopped green onions.
6. Dress and Toss: Pour the prepared sesame dressing over the noodle mixture. Using tongs, gently toss all the ingredients together until everything is evenly coated with the delicious dressing. Ensure the noodles are separated and the vegetables and chicken are distributed throughout.
7. Serve and Garnish: Divide the cold sesame noodle mixture among individual serving bowls. Garnish each bowl with an extra sprinkle of chopped green onions and a generous amount of toasted sesame seeds for added flavor and crunch. Serve immediately or chill for later enjoyment.
- Prep Time: 15 minutes
- Cook Time: 10 minutes
- Category: main dish
- Cuisine: asian
Nutrition
- Serving Size: 1 bowl
- Protein: 35
Keywords: soba noodles, chicken, cold noodles, sesame dressing, meal prep, healthy, quick, easy, salad, asian
What You’ll Love About This Quick And Easy Recipe
This recipe is a true winner for anyone looking for a healthy, satisfying, and quick meal. It’s perfect for busy weeknights when you need dinner on the table fast, or for meal prepping healthy lunches for the week ahead. The cold nature of the dish makes it ideal for warmer weather or for packing in lunchboxes, as there’s no need for reheating. Families will appreciate the customizable nature of the bowls, allowing everyone to add their favorite vegetables or adjust the spice level. It’s also a fantastic way to use up leftover cooked chicken, making it even more efficient. If you’re aiming for a balanced meal that delivers on both taste and nutrition, this soba noodle salad with chicken is an excellent choice that you’ll want to make again and again.
Everything You Need To Make This Recipe Without Stress
Gathering your ingredients for this recipe is straightforward, focusing on fresh produce, lean protein, and pantry staples for the dressing. Many of these items you might already have on hand, making it even easier to whip up. We’ll be using soba noodles, which cook quickly and have a lovely nutty flavor, along with tender chicken and a vibrant mix of vegetables. The dressing is a simple blend of savory, sweet, and tangy elements that ties everything together beautifully.
INGREDIENTS:
- 8 ounces soba noodles
- 2 cups cooked chicken, shredded or diced
- 1 cup shredded carrots
- 1 cup thinly sliced cucumber
- 1/2 cup chopped red bell pepper
- 1/4 cup chopped green onions, plus more for garnish
- 1/4 cup soy sauce or tamari
- 2 tablespoons rice vinegar
- 1 tablespoon sesame oil
- 1 tablespoon honey or maple syrup
- 1 tablespoon smooth peanut butter or tahini
- 1 clove garlic, minced
- 1 teaspoon grated fresh ginger
- 1/2 teaspoon red pepper flakes (optional)
- 2 tablespoons toasted sesame seeds, for garnish
For simple substitutions, you can easily swap out the chicken for cooked shrimp, tofu, or edamame for a vegetarian option. If soba noodles aren’t available, whole wheat spaghetti or even ramen noodles can work in a pinch, though the texture will be slightly different. Feel free to use any crunchy vegetables you have on hand, such as snap peas, shredded cabbage, or edamame. For the dressing, if you prefer a nut-free version, simply omit the peanut butter and increase the tahini slightly, or use a sunflower seed butter. Always opt for low-sodium soy sauce if you’re watching your salt intake.
Time Needed From Start To Finish
This recipe is designed for speed and efficiency, making it perfect for those busy days when time is of the essence.
- Preparation Time: 15 minutes
- Cooking Time: 10 minutes (mostly for the noodles)
- Total Time: 25 minutes
The preparation time includes chopping vegetables and whisking the dressing. The cooking time primarily accounts for boiling the soba noodles. If you’re using pre-cooked chicken, this recipe comes together incredibly fast.
How To Make It Step By Step With Visual Cues
Creating these delicious cold sesame noodle bowls is a simple process, even for beginner cooks. Just follow these clear steps, and you’ll have a satisfying meal ready in no time.
- Cook the Soba Noodles: Bring a large pot of salted water to a rolling boil. Add the soba noodles and cook according to package directions, usually 3-5 minutes, until al dente. They cook very quickly, so watch them closely to avoid overcooking. Once cooked, drain the noodles immediately and rinse them thoroughly under cold water to stop the cooking process and remove excess starch. This step is crucial for cold noodle dishes. Set aside to drain well.
- Prepare the Chicken: If your chicken isn’t already cooked, prepare it now. You can boil, grill, or pan-fry chicken breasts or thighs until cooked through, then shred or dice them into bite-sized pieces. If using leftover rotisserie chicken, simply shred it.
- Chop the Vegetables: While the noodles are cooking or cooling, prepare your fresh vegetables. Shred the carrots, thinly slice the cucumber into half-moons or matchsticks, and finely chop the red bell pepper and green onions. The smaller and more uniform the pieces, the better they will integrate into the noodle bowl.
- Whisk the Dressing: In a medium bowl, combine the soy sauce, rice vinegar, sesame oil, honey (or maple syrup), peanut butter (or tahini), minced garlic, grated fresh ginger, and red pepper flakes (if using). Whisk vigorously until the dressing is smooth and well combined. If the peanut butter makes it a little thick, you can add a tablespoon of warm water to thin it slightly.
- Assemble the Noodle Bowls: In a large mixing bowl, combine the cooled and well-drained soba noodles, shredded chicken, shredded carrots, sliced cucumber, chopped red bell pepper, and chopped green onions.
- Dress and Toss: Pour the prepared sesame dressing over the noodle mixture. Using tongs, gently toss all the ingredients together until everything is evenly coated with the delicious dressing. Ensure the noodles are separated and the vegetables and chicken are distributed throughout.
- Serve and Garnish: Divide the cold sesame noodle mixture among individual serving bowls. Garnish each bowl with an extra sprinkle of chopped green onions and a generous amount of toasted sesame seeds for added flavor and crunch. Serve immediately or chill for later enjoyment.
Easy Variations And Serving Ideas That Fit Real Life
This recipe is incredibly versatile, allowing for many adaptations to suit different tastes and dietary needs. For a kid-friendly approach, you might want to reduce or omit the red pepper flakes and offer the dressing on the side for dipping. You can also add more familiar vegetables like corn or peas.
Consider swapping the chicken for other proteins like pan-seared shrimp, crispy baked tofu, or even hard-boiled eggs for a different texture. If you’re looking for extra crunch, add some chopped peanuts, cashews, or crispy fried onions as a topping. A squeeze of fresh lime juice right before serving can brighten up all the flavors. For a heartier meal, you can serve these noodle bowls alongside some spring rolls or a simple green salad. This dish is also fantastic for potlucks or buffets; simply prepare a large batch and keep it chilled until serving time.
Common Slip-Ups And How To Avoid Them
Even simple recipes can have common pitfalls. Here’s how to ensure your cold sesame noodle bowls turn out perfectly every time:
- Overcooking the Soba Noodles: Soba noodles cook very quickly, often in just 3-5 minutes. Overcooking them will result in a mushy texture that isn’t pleasant in a cold salad. Always follow package directions and taste a noodle for doneness.
- Not Rinsing the Noodles: After cooking, it’s crucial to rinse soba noodles thoroughly under cold water. This stops the cooking process, removes excess starch (which can make them sticky), and cools them down, preventing them from clumping together in your cold salad.
- Dressing Too Thick or Too Thin: The consistency of your dressing can impact how well it coats the noodles. If your peanut butter or tahini is very thick, the dressing might be too stiff. You can thin it out with a tablespoon or two of warm water until it reaches a pourable consistency. Conversely, if it’s too thin, a little extra peanut butter or tahini can help.
- Not Draining Vegetables Properly: If you add watery vegetables like cucumber without adequately draining them, they can dilute the dressing and make your salad soggy. A quick pat with a paper towel can help.
- Adding Dressing Too Early (for make-ahead): If you’re making this dish ahead of time, it’s best to keep the dressing separate and toss it with the noodles and vegetables just before serving. This prevents the noodles from absorbing too much dressing and becoming soft.
How To Store It And Make It Ahead Without Ruining Texture
These cold sesame noodle bowls are fantastic for meal prep and can be stored effectively to maintain their deliciousness.
Storage: Store any leftovers in an airtight container in the refrigerator for up to 3-4 days. The flavors tend to meld and deepen over time, making it an excellent option for packed lunches.
- Noodles: Cook and rinse the soba noodles as directed, then toss them with a tiny bit of sesame oil to prevent sticking. Store them in
FAQs
- Can I make these ahead? Yes—prep ahead, refrigerate, then serve when ready.
- How long do leftovers last? Store covered in the fridge for 3–4 days for best texture.
- Can I adjust sweetness? Yes—add more or less sweetener to taste.
- Can I change the fruit? Yes—swap strawberries for blueberries, raspberries, or sliced banana.
