Asian Chopped Salad Recipe with Ginger Peanut Dressing

You’ll want this Asian Chopped Salad with Ginger Peanut Dressing on repeat all year. It’s the perfect balance of fantastic flavor paired with healthy, simple ingredients-like crunchy fresh vegetables, peanuts, ginger, edamame, and much more. Top off this vibrant, colorful salad with tangy peanut dressing for a nourishing plant-based lunch or dinner. Following a special diet? It’s gluten-free, vegan, and low FODMAP friendly too!

White plate with Asian Chopped Salad and a fork on a white background.
  • It’s the ultimate pairing of healthy meets delicious.
  • It’s easy to meal prep ahead of time and keeps well in the fridge.
  • It’s super versatile. Check out the list of ingredients for swaps and substitutions.

Asian Chopped Salad Recipe Ingredients

Ginger Peanut Asian Dressing Ingredients

3 photo collage with ginger peanut salad dressing in a jar, ingredients in a blended, and hands tossing a salad.
  • Oil. Avocado oil provides a tasty, neutral flavor, but any heart-healthy monounsaturated fat, like extra-virgin olive oil, will do!
  • Acid. I use a combination of rice vinegar and lime juice. Other options include white balsamic vinegar, lemon juice, or orange juice.
  • Nut Butter. Peanut butter is my go-to. But you can also use almond butter or cashew butter and swap the peanuts in the salad for almonds or cashews.
  • Sweetener. A little maple syrup adds a hint of sweetness. Feel free to omit or substitute honey (not vegan).
  • Seasonings. Garlic (omit or use garlic-infused oil for a low FODMAP option), fresh ginger, and gluten-free Tamari soy sauce. Pro tip! Be sure to read labels as not all tamari is gluten-free. You can also use Bragg’s amino acids in place of the gluten-free tamari.

Asian Chopped Salad Ingredients

Collage with ingredients to make an Asian chopped salad recipe.
  • Fresh Cabbage. Red Cabbage and Napa Cabbage, aka Chinese Cabbage, are my go-to’s in this Asian Chopped Salad. No cabbage? Make this with chopped leafy green veggies like kale or romaine lettuce.
  • Chopped Vegetables. Like carrots, red bell pepper (use any colorful bell peppers on hand), and radishes.
  • Fresh Herbs. I love this with lots of fresh cilantro, but feel free to omit it if that’s not your thing, and add other Asian-inspired herbs like Thai basil, chives, or mint.
  • Protein. Pre-shelled/cooked edamame and peanuts add a boost of plant-based protein. But feel free to add various nuts (I think cashews would be fabulous), crispy chickpeas, or crumbled tempeh.
  • Optional: Chopped green onions, sesame seeds, snow peas, snap peas, or a drizzle of sesame oil.

How to Make Asian Chopped Salad

White plate with Asian Chopped Salad and a fork on a white background.

You can make this Asian Chopped Salad lickety-split (20 minutes-LOL!), and you should be able to find all of the ingredients at your local grocery store.

  1. Make the dressing. Blend all peanut sauce ingredients in a blender until smooth and creamy. Feel free to make the dressing ahead of time and store it in an airtight container in the refrigerator.
  2. Chop the cabbage and veggies. Time-saving tip! By pre-chopped veggies, shredded carrots, and coleslaw mix for a super quick, easy, yet still delicious Asian Chopped Salad!
  3. Add the cabbage, veggies, edamame, peanuts, and dressing (to taste) to a large bowl. Toss well and serve.

Asian Chopped Salad Nutritional Information & Health Benefits

Overhead shot of salad in a mason jar.
  • A main dish serving is ~ two cups with 430 calories, 12 grams of protein, and 7 grams of fiber.
  • This recipe is gluten-free, vegan, and easy to make low FODMAP.
  • Avocado oil is rich in anti-inflammatory and heart-healthy monounsaturated fats.
  • Cabbage and other cruciferous vegetables (like arugula, bok choy, broccoli, Brussels sprouts, cauliflower, kale, and more) are nutrition superstars. Regular consumption of cruciferous vegetables may help lower inflammation, improve blood sugar control, balance hormones, promote heart health, and reduce the risk of cancers. (1)
  • Nuts, vegetables, and legumes (edamame) are all MIND diet-friendly foods to promote brain health and reduce Alzheimer’s risk.

Asian Chopped Salad FAQs

Absolutely! Both the Asain dressing and salad are easy to meal prep ahead of time. I mix and store the sauce in a mason jar. And, the chopped salad vegetables keep nicely in the fridge for a few days, making this a fabulous make-ahead meal!

You can make a light lunch or dinner from this Asian Chopped Salad. Or, if you eat meat, enjoy it with grilled chicken breast, leftover rotisserie chicken, or some yummy pan-seared salmon.

Like any regular salad, the healthfulness depends on what you add (or don’t add) to it. I’ve skipped the crunchy chow mein noodles, and wonton strips added to many restaurant-style Asian salads and used heart-healthy avocado oil in the dressing to keep the calories and saturated fat down. In addition, I’ve added many cruciferous fiber-rich veggies to keep this Asian salad recipe flavorful yet nutritious.

P.S. It’s Harry approved too!

I recently updated this post and had to share this photo of my sweet Harry the Labradoodle (who passed away last year) after he ate (stole!) the peanuts the first time I made this Asian Chicken Salad recipe. LOL!

Cream colored labradoodle wearing a pink shawl and pink tutu.
Square photo of Asian Chopped Salad on a white plate.

Crunchy Asian Chopped Salad with Peanut Dressing

This Asian Chopped Salad with Napa Cabbage and Peanut Dressing, is loaded with healthy, crunchy veggies, peanuts, and edamame. Top it off with this tangy peanut dressing for a nourishing lunch or dinner.
5 from 3 votes
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Prep Time: 20 minutes
Total Time: 20 minutes
Servings: 4 main servings or 8 side servings

Ingredients

Peanut Dressing

  • 3/4 cup avocado oil
  • 1/4 rice wine vinegar
  • Juice from 1/2 of a lime
  • 1 tablespoon peanut butter
  • 1 tablespoon maple syrup or honey
  • 1 clove garlic
  • 1 teaspoon fresh minced ginger
  • 1 teaspoon gluten-free tamari, or to taste

Salad

  • 2 cups chopped Napa cabbage
  • 2 cups chopped red cabbage
  • 1 cup thinly sliced carrots
  • 1 cup chopped red peppers
  • 1 cup chopped cilantro
  • 1/2 cup chopped radishes
  • 1 cup shelled and cooked organic edamame
  • 1/2 cup peanuts
  • 1/2 cup peanut dressing , or more to desired taste

Instructions

  • Make the dressing by combining all the ingredients in a high speed blender, and blend until smoothy and creamy. Set aside or refrigerate until ready to use.
  • Chop/cut the cabbage, carrots, red peppers. cilantro, and radishes, and place them in a large serving bowl. Add the edamame and peanuts, and toss well to combine.
  • Add 1/2 cup (or more to taste) of the dressing to the salad and toss well before serving, or serve the dressing on the side. You will probably have dressing left over.

Notes

Low FODMAP Option: Omit garlic in the dressing or use garlic-infused oil.
Dressing Ingredient Swaps (not all are low FODMAP)
  • Oil. Avocado oil provides a nice, neutral flavor, but any heart-healthy monounsaturated oil, like extra-virgin olive oil, will do!
  • Acid. I use a combination of rice vinegar and lime juice. Other options include white balsamic vinegar, lemon juice, or even orange juice.
  • Nut Butter. Peanut butter is my go-to. But you can also use almond butter or cashew butter and swap the peanuts in the salad for almonds or cashews.
  • Sweetener. A little maple syrup adds a hint of sweetness. Feel free to omit or substitute honey (not vegan).
  • Seasonings. Garlic (omit or use garlic-infused oil for a low FODMAP option), fresh ginger, and gluten-free Tamari soy sauce. Pro tip! Be sure to read labels as not all tamari is gluten-free. You can also use Bragg’s amino acids in place of the gluten-free tamari.
Salad Ingredient Swaps & Options
  • Fresh Cabbage. Red Cabbage and Napa Cabbage, aka Chinese Cabbage, are my go-to’s in this Asian Chopped Salad. No cabbage? Make this with chopped leafy green veggies like kale or romaine lettuce.
  • Chopped Vegetables. Like carrots, red bell pepper (use any variety of colorful bell peppers you have on hand), and radishes.
  • Fresh Herbs. I love this with lots of fresh cilantro, but feel free to omit it if that’s not your thing, and add other Asian-inspired herbs like Thai basil, chives, or mint.
  • Protein. Pre-shelled/cooked edamame and peanuts add a boost of plant-based protein. But, feel free to add any variety of nuts (I think cashews would be fabulous), crispy chickpeas, or crumbled tempeh.
  • Optional: Chopped green onions, sesame seeds, snow peas, snap peas, or a drizzle of sesame oil.
Nutrition Information: Is based on 4 main-dish servings (~ 2 cups each)

Nutrition

Serving: 2cups | Calories: 430kcal | Carbohydrates: 22g | Protein: 12g | Fat: 35g | Saturated Fat: 5g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 21g | Trans Fat: 0.003g | Sodium: 116mg | Potassium: 782mg | Fiber: 7g | Sugar: 10g | Vitamin A: 7401IU | Vitamin C: 91mg | Calcium: 122mg | Iron: 3mg
EA Stewart, RD | Registered Dietitian Nutritionist
Course Dinner, Lunch
Cuisine Asian, Gluten Free, Grain Free, Low FODMAP, MIND Diet, Vegan, Vegetarian
Keyword chopped salad recipe
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