Protein Packed Thai Pasta (Printable View)
Creamy Thai peanut dressing over pasta with chicken, edamame, and crisp veggies—36g protein per serving.
# What You Need:
→ Protein
01 - 2 cups cooked chicken breast, diced (substitute firm tofu for vegetarian)
02 - 1 cup shelled edamame, cooked
→ Pasta
03 - 8 oz whole wheat or high-protein pasta (penne, fusilli, or rotini)
→ Vegetables
04 - 1 red bell pepper, julienned
05 - 1 cup shredded carrots
06 - 1/2 cup sliced cucumber
07 - 3 spring onions, sliced
08 - 1/3 cup fresh cilantro, chopped
→ Dressing
09 - 1/3 cup natural peanut butter
10 - 2 tbsp soy sauce (use tamari for gluten-free)
11 - 2 tbsp lime juice
12 - 1 tbsp maple syrup or honey
13 - 1 tbsp toasted sesame oil
14 - 1 clove garlic, minced
15 - 1 tsp fresh ginger, grated
16 - 1 to 2 tbsp water, as needed for consistency
17 - 1/2 tsp crushed red pepper flakes (optional)
→ Garnish
18 - 1/4 cup roasted peanuts, chopped
19 - Lime wedges
# How To Make It:
01 - Bring a large pot of salted water to a boil and cook the pasta according to package directions until al dente. Drain through a colander, rinse thoroughly under cold running water to halt cooking, and set aside to cool completely.
02 - In a large mixing bowl, toss together the cooled pasta, diced chicken or tofu, cooked edamame, julienned bell pepper, shredded carrots, sliced cucumber, spring onions, and chopped cilantro until evenly distributed.
03 - In a medium bowl, whisk together the peanut butter, soy sauce, lime juice, maple syrup, sesame oil, minced garlic, grated ginger, and red pepper flakes until smooth and creamy. Add water one tablespoon at a time, whisking between additions, until the dressing reaches a pourable consistency.
04 - Pour the peanut dressing over the pasta and vegetable mixture. Toss vigorously until every component is thoroughly coated and the dressing is evenly distributed throughout.
05 - Transfer to a serving platter or divide among individual bowls. Scatter the chopped roasted peanuts over the top and arrange lime wedges alongside for squeezing.
06 - Serve immediately at room temperature, or cover and refrigerate for at least 1 hour to allow the flavors to develop and meld together before serving.
# Expert Advice:
01 -
- The peanut dressing clings to every noodle like it was born to be there, and honestly it was.
- It doubles as meal prep gold because the flavors actually improve overnight in the fridge.
- You get 36 grams of protein per serving without touching a single protein bar or chalky shake.
02 -
- Rinsing the pasta under cold water is not optional here because warm noodles will melt the dressing into a greasy puddle.
- Natural peanut butter separates so stir it thoroughly before measuring or your dressing will be either too thick or oddly oily.
- This salad is best eaten within two days because the cucumbers start releasing water and diluting the dressing after that.
03 -
- Make a double batch of the peanut dressing and keep it in a jar in the fridge for quick grain bowls, stir fries, or drizzling over roasted vegetables throughout the week.
- Taste the dressing on a plain noodle before you pour the whole thing over the salad because salt and acidity levels vary wildly between peanut butter brands.