About This Healthy Recipe
A high-protein Thai-inspired chicken noodle salad with soba noodles, edamame, crunchy cabbage, cucumber, carrots, and a measured peanut-lime dressing.
The recipe is designed around ingredients that are widely available in U.S. supermarkets, with household measurements and gram weights shown together. That makes the recipe practical for everyday cooking while keeping the nutrition estimate transparent.
This healthy meal is intended for general education and everyday food planning. It does not diagnose, treat, prevent, or cure a medical condition and is not a substitute for individualized care.
Why Readers May Like It
- 1Chicken and edamame make this a protein-rich meal that can support muscle maintenance and recovery.
- 2Cabbage, carrots, cucumber, edamame, and soba provide a mix of fiber-rich plant foods.
- 3The recipe is practical for meal prep because the crunchy vegetables hold their texture well.
Recipe Summary and Estimated Nutrition
The values below are calculated from the ingredient weights in the base recipe and divided by 4 servings. The four main cards show calories, protein, carbohydrates, and total fat per serving; the detailed table shows how each ingredient contributes to the full recipe total.
4 servings
Calculated from measured ingredient weights and divided by 4 servings. Values are evidence-informed estimates rather than laboratory-tested results.
Estimated energy per serving
Calculated from all listed ingredients
Includes fiber and naturally occurring sugars
Includes saturated and unsaturated fat
Values are calculated before display rounding. Product labels, produce size, drained weight, cooking loss, and substitutions can change the final result.
Ingredient-by-Ingredient Nutrition Breakdown
Household measurements and gram weights are shown together so readers can reproduce the recipe and compare the estimate with another reliable database or the labels on the exact products they buy.
| Ingredient | Amount used | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Raw boneless skinless chicken breast | 21.9 ounces | 620 g | 744 kcal | 139.5 g | 0.0 g | 16.1 g |
| Cooked soba noodles | 4 cups | 400 g | 396 kcal | 20.4 g | 85.6 g | 0.4 g |
| Red cabbage, shredded | 4 cups | 300 g | 93 kcal | 4.2 g | 22.2 g | 0.6 g |
| Carrot, shredded | 1⅓ cups | 160 g | 66 kcal | 1.4 g | 15.4 g | 0.3 g |
| Cucumber, sliced | 1⅓ cups | 200 g | 30 kcal | 1.4 g | 7.2 g | 0.2 g |
| Shelled edamame, cooked | 1½ cups | 200 g | 242 kcal | 23.8 g | 17.8 g | 10.4 g |
| Natural peanut butter | ¼ cup | 60 g | 353 kcal | 15.0 g | 12.0 g | 30.0 g |
| Low-sodium soy sauce | 3 tablespoons | 50 g | 26 kcal | 4.0 g | 2.5 g | 0.3 g |
| Rice vinegar | 3 tablespoons | 45 g | 8 kcal | 0.0 g | 0.0 g | 0.0 g |
| Fresh lime juice | 3 tablespoons | 45 g | 11 kcal | 0.2 g | 3.8 g | 0.0 g |
| Toasted sesame oil | 1 tablespoon | 15 g | 133 kcal | 0.0 g | 0.0 g | 15.0 g |
| Honey | 2 teaspoons | 15 g | 46 kcal | 0.0 g | 12.4 g | 0.0 g |
| Fresh cilantro | ½ cup | 20 g | 5 kcal | 0.4 g | 0.7 g | 0.1 g |
| Scallions | ½ cup | 50 g | 16 kcal | 0.9 g | 3.6 g | 0.1 g |
| Calculated full-recipe total | 4 servings | 2180 g | 2168 kcal | 211.3 g | 183.2 g | 73.6 g |
How This Nutrition Estimate Was Prepared
- Every ingredient is assigned a specific gram weight instead of relying only on a cup, spoon, or item count.
- Standard unbranded food-composition values are aligned with the closest matching foods in USDA FoodData Central.
- Ingredient values are added for the full recipe, divided by the listed yield, and rounded only for display.
- Optional ingredients are excluded unless a measured amount is included in the base recipe.
Accuracy note: These numbers are credible estimates, not laboratory analysis. Weigh ingredients and calculate from the labels on the exact brands you use when precision is important.
Ingredients
Protein
Noodles and vegetables
Peanut-lime dressing
Fresh finish
Professional Step-by-Step Preparation
Equipment
Large cutting board, chef knife, measuring cups and spoons, mixing bowls, and the skillet, saucepan, or pot required by the steps below.
Before You Start
Wash produce, keep raw animal proteins separate from ready-to-eat ingredients, and use a clean food thermometer when the recipe includes meat, poultry, seafood, or eggs.
Cook the chicken safely
Season the chicken lightly and cook in a skillet over medium heat until browned and the thickest part reaches 165°F (74°C). Rest for 5 minutes, then slice.
Success tip: Keep the measured ingredient amounts consistent if you want the displayed nutrition estimate to remain comparable.
Prepare the noodles
Cook soba according to the package directions, rinse briefly under cool water, and drain very well.
Success tip: Keep the measured ingredient amounts consistent if you want the displayed nutrition estimate to remain comparable.
Whisk the peanut-lime dressing
Whisk peanut butter, low-sodium soy sauce, rice vinegar, lime juice, sesame oil, and honey until smooth. Add a spoonful of warm water only if needed for a pourable consistency.
Success tip: Keep the measured ingredient amounts consistent if you want the displayed nutrition estimate to remain comparable.
Build the crunchy base
Combine cabbage, carrot, cucumber, edamame, cilantro, and scallions in a large bowl.
Success tip: Keep the measured ingredient amounts consistent if you want the displayed nutrition estimate to remain comparable.
Toss the salad
Add drained soba and most of the dressing. Toss until the vegetables and noodles are evenly coated.
Success tip: Keep the measured ingredient amounts consistent if you want the displayed nutrition estimate to remain comparable.
Finish with chicken
Divide among four bowls, add sliced chicken, and spoon over the remaining measured dressing.
Success tip: Keep the measured ingredient amounts consistent if you want the displayed nutrition estimate to remain comparable.
How to Know It Is Ready
Use the food-safety temperature stated in the cooking steps.
Keep fresh vegetables crisp and colorful unless the recipe specifically calls for cooking them.
The finished meal should be evenly seasoned and easy to portion without excess liquid.
Potential Benefits and Things to Consider
Potential Benefits
- Chicken and edamame make this a protein-rich meal that can support muscle maintenance and recovery.
- Cabbage, carrots, cucumber, edamame, and soba provide a mix of fiber-rich plant foods.
- The recipe is practical for meal prep because the crunchy vegetables hold their texture well.
Things to Consider
- Peanut butter and sesame oil are energy-dense, so keep the measured portions if calories matter to your goal.
- Soy sauce contributes sodium even when a lower-sodium version is used.
- Contains peanuts, soy, wheat/gluten, and sesame unless suitable alternatives are selected.
Who May Enjoy This Recipe?
It May Work Well For
- Gym-goers and active adults looking for a protein-focused meal with practical portions.
- Health-conscious readers who value vegetables, fiber-rich ingredients, and transparent nutrition estimates.
- Busy adults and families who want familiar U.S. grocery-store ingredients and meal-prep flexibility.
Best Times to Eat It
- Lunch or meal prep
- Meal prep when stored safely
- A balanced meal around work, school, or training
How to Adjust It for Different Goals
For fewer calories
Reduce the noodles slightly and add extra cabbage and cucumber.
For more protein
Increase chicken or edamame while keeping the dressing measured.
For more energy
Add more soba noodles or serve with fruit for additional carbohydrate.
Substitutions, Dietary Notes, and Allergens
Practical Substitutions
- Use whole-wheat spaghetti if soba is unavailable.
- Use cooked turkey breast instead of chicken.
- Use sunflower-seed butter instead of peanut butter for a peanut-free version if appropriate.
- Use tamari only when a verified gluten-free option is needed.
Allergen Information
Contains peanuts, soy, wheat/gluten, and sesame. Check every packaged ingredient label for allergen statements and sodium.
Always check every packaged ingredient label because formulations, sodium levels, and cross-contact statements can change.
Storage and Meal Preparation
Refrigerate the chicken, noodles, vegetables, and dressing in covered containers for up to 3 to 4 days. For best texture, keep some dressing separate until serving.
Keep perishable food at 40°F (4°C) or below and discard it if left at room temperature for more than 2 hours, or 1 hour when temperatures are above 90°F (32°C).
Frequently Asked Questions
Refrigerate the chicken, noodles, vegetables, and dressing in covered containers for up to 3 to 4 days. For best texture, keep some dressing separate until serving.
Use whole-wheat spaghetti if soba is unavailable.
Increase chicken or edamame while keeping the dressing measured.
Follow the texture and food-safety cues in the preparation section and use a food thermometer whenever animal protein or eggs are included.
Each ingredient is assigned a gram weight. Standard food-composition estimates are multiplied by those weights, totaled for the full recipe, and divided by the listed yield before display rounding.
No. This recipe page provides general educational information and does not replace individualized guidance from a qualified health or nutrition professional.
Nutrition and Safety Note
This page is for general education. It does not diagnose, treat, or provide individualized diet advice. People with allergies, medical conditions, pregnancy, or specific nutrition requirements should seek qualified professional guidance.
Nutrition Data Source
For a clear explanation of ingredient weights, data sources, rounding, substitutions, and estimate limitations, read our Nutrition Calculation Methodology.
