Refreshing, colorful, and full of healthy ingredients. This cold soba noodle salad is zesty with veggies, balanced with roasted peanuts, fork-shredded chicken, and dressed with easy-to-make peanut ginger sauce. Perfect for gluten-free meals or party style. Omit the chicken and you have a filling, vegan salad.
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Whenever I’m out and see something like Thai Noodle Salad or Asian Noodle Salad on the menu, it always catches my eye.
I love the rainbow of vegetables mixed in with the noodles, both satisfying my need for healthy and my passion for pasta simultaneously. It’s a win-win situation.
Nowadays, I see versions of Thai Noodle Salad done with jicama, spaghetti or fusilli noodles, jalapenos, and even iceberg lettuce.
There are a lot of interpretations out there, some great and some a little too far off for me from the essence of what an Asian noodle salad is to me.
At that point, I think I like to stay in the realm of cohesive ingredients still with the Asian feel despite this dish is very much Westernized.
With that inspiration, I crafted an Asian soba noodle salad that tickles the tastebuds with a powerhouse of veggies, comforting cold soba noodles, and some heat from chili garnishes.
This is the ideal and complete lunch food of protein and nutritious plants…whether it’s at home, or being packed for work because it can be kept fresh for days, the veggies stay crisp, and the dressing is easy to have on the side.
It’s all good for you food right here!
Why and What are Soba Noodles?
Japanese Soba noodles are fast and easy to cook, requiring no salt or oil to make. They make for the healthiest and most filling soba noodle salad recipe.
If you get 100% buckwheat soba, it’s also gluten-free so this salad recipe hits all the marks for good-for-you foods.
Made from gluten-free seed, not wheat despite the name “buckwheat”, soba noodles taste filling and are a lower carb and healthier choice of noodles than regular pasta.
Some soba noodles have wheat flour mixed in (not gluten-free) and are also delicious, just choose the one you like best.
Plain cold Soba noodles are especially tasty even without sauces, with a slightly nutty flavor that even my kids love.
I usually remove the spicy and serve this to my kids for a colorful noodle snack and they gobble up these noodles.
How to Cook Soba Noodles
When boiling your soba noodles, they cook quickly, as mentioned, do not use any salt or oil. Not even a little! They should be boiled only in water.
Once ready, soft but never mushy, rinse well under cold water so they don’t become gummy. This removes the starch.
I like to use my hand to gently lift the noodles under cold water for a few minutes and then spread them out in the colander to ensure the excess water drips off.
This is how you get lovely (nonsticky) firm noodles…because nobody wants mushy soba noodles.
Then dress them with a small touch of sesame oil to keep them moist while they cool further in the refrigerator.
Tips and ingredients for Soba Noodle Salad
Soba Noodles: The texture and natural earthy flavor profile of Japanese Soba Noodles make this dish hearty and satisfying, much more than semolina kinds of pasta. I recommend soba because it’s filling, healthful, and can create a stand alone dish.
A Rainbow of Veggies and Add-ins is a must. Use only the freshest, crispiest picks so your noodle salad has that crunchy contrast alongside the soft noodles. Freshness is imperative for keeping this recipe leftover-friendly.
- Red Bell Pepper/Capsicum
- Carrots
- Green Scallions
- Celery
- Red Onion
- Cilantro
- add dry roasted salted peanuts on top
- garnish with Thai and Fresno Chilis
…all these are intently included because of their bold tastes and much needed crunchiness.
Each one seemed to complement and because these choices are easy to find at most groceries and useful for everyday type meals, I would not pass on any of them.
In fact, I can eat this Asian noodle salad weekly because the ingredients are staples.
Fork Shredded Chicken. Using chicken breast that you boil with some salt, then hand shred with two forks has tenderness and wholesome flavor. You could use sous vide chicken breast that is available in some stores. Rotisserie chicken also works.
*Make this soba noodle salad recipe vegetarian by simply omitting the chicken.*
Take the Time to Cut everything julienne or thinly. Cutting the veggies on the thin side and using shredded chicken is pleasant on the tongue, more delicate in texture, while each bite feels crispy and delivers an even distribution of all the flavors.
This is key to not just a gorgeous presentation, but the overall exciting taste of a soba noodle salad containing a variety of veggies.
A mandolin or good chef knife makes prepping veggies easier.
Make Peanut Dressing
This is the easiest peanut dressing. Whisk all together. Use it generously for a lip-smacking delicious salad.
- creamy peanut butter – natural is best
- honey – raw or clover
- ginger – use a microplane or fine grater
- rice vinegar – organic or seasoned
- lime juice – fresh squeezed
- Toasted Sesame Oil – be sure to buy “toasted sesame oil”
- touch of OJ – sweetness without using white sugar
- pinch of garlic powder – it needs this
DON’T FORGET TO PIN IT
Questions
Yes! Soba noodles are gluten free. Just check the packaging that they are 100% buckwheat noodles. The peanut dressing is also gluten free.
Always store salad leftovers without dressing. Store the dressing in it’s own glass container. Store the salad in an airtight glass container and put a paper towel in there too; it will save longer.
Yes! It’s full of colorful, superfood vegetables and has a nice mix of ingredients that add vitamins, fiber, and protein. You can use less noodles and make it an everyday recipe.
The Best Healthy Asian Soba Noodle Salad with Chicken and Peanut Dressing
Equipment
- 1 pot to boil water
- 1 mandolin optional
- 1 mixing bowl
- 1 small mixing bowl
- 1 whisk
Ingredients
- 3 bunch soba noodles
- 1 cup shredded chicken breast
- ¾ cup red bell pepper
- ¾ cup celery
- ¾ cup carrots
- ½ cup red onion
- ½ cup green scallions
- ½ cup dry roasted salted peanuts or cashews
- ½ cilantro
- ¼ Thai chilis
Peanut Ginger Dressing
- ¼ cup creamy peanut butter
- ¼ cup honey
- 1 tbsp fresh minced ginger or microplane
- 1 tbsp rice vinegar
- 1/2 tbsp lime juice
- 1 tsp sesame oil
- ½ tsp orange juice
- 1 pinch garlic powder
Instructions
Boil and Shred the Chicken
- Boil water and add sea salt.
- Boil 1-2 chicken breasts till cooked. Shred very well with two forks.
- Set it aside and let it cool down.
Cook the Soba Noodles
- boil water and do NOT add salt or oil
- when the water is boiling, add the noodles
- remove once they are soft and cooked though (not al dente), but never mushy and follow package instructions for the time. Always taste test closer to the finish time.
- Strain and Rinse under cold water
- Rinse gently for 2-3 minutes, gently tossing the noodles with your hand to remove any starchiness and the result will be smooth and bouncy noodles
- Shake well the excess water off and set aside or refrigerate to cool down. You can put a touch of sesame oil and hand toss so the noodles stick less.
Make the Salad
- Clean and Julienne or thinly cut all the veggies.
- When the noodles are cool, combine with all the veggies and toss in chopped cilantro, onions, and the peanuts
- toss in the shredded chicken
- cover and cool in the refrigerator while you make the dressing.
Make the Peanut Ginger Dressing
- Ensure the ginger is well minced. Combine all ingredients of peanut butter, honey, minced ginger, rice vinegar, lime juice, a tad of orange juice, sesame oil, and pinch of garlic powder in a bowl and whisk very well till mixed.
Final Salad Presentation
- Toss your cold veggies, chicken, and noodles well and then toss generously with the Peanut Ginger Dressing when ready to eat. Garnish with Thai chilis. I highly recommend if you like it spicy. Serve and Enjoy!
Notes
- Garnish with toasted sesame seeds
- Garnish with crispy onions
- Add mango
- Garnish with Wonton Chips
- Omit the chicken for a vegetarian option
- Serve with BBQ skewers
- make it a salad meal prep recipe by storing in glass mason jars with the dressing on the side
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