High Protein, Low Carb Thai Chicken Salad Meal Prep: Snack Edition

High protein low carb low fat Thai chicken salad snack meal prep

Getting enough protein in during the day requires many good high-protein snacks in addition to the protein we get in meals. I’m always on the lookout for good high protein and low carb/fat snack options to add to my rotation.

One of my favorite snacks is a light tuna salad but given the increasing concerns about the amount of mercury in tuna, I’m cutting way back and trying to find/create other options.

Naturally, chicken salad seems a good alternative though it takes a bit of extra effort to cook and shred the chicken. Though I recently found a super easy way to make shredded chicken using a stand mixer:

Check out this awesome post about super easy shredded chicken by Cassidy’s Craveable Creations.

I’ve been using this shredded chicken method for a couple months now and I can’t get over how easy and how delicious it is. I don’t have an instant pot so I use the oven method with boneless, skinless chicken breasts and season with salt, garlic powder, and onion powder (and usually thyme), and the chicken always comes out delicious. So much lean protein so fast and so easy!

For my first foray into low carb chicken salad, I went with a great Thai Peanut Cashew theme and it turned out so delicious and flavorful. It can be hard to add great flavor without adding tons of fat or carbs but great low-calorie, high-impact options are vinegar, soy sauce, mustard, chopped nuts, chopped veggies, and lots and lots of herbs.

High protein low carb low fat Thai chicken salad snack meal prep

I initially divided the prep into six but I think as a snack this does better divided into eight which I later did.

Here are the macros (for 8 servings):

Calories227 kcal
Protein38.3 g
Carbs3.5 g
Fat6 g

Again, it is commonly and falsely circulated that you can’t absorb more than 20g of protein per meal. This is a false myth and only applies to cases where you are consuming a modified, fast-absorbing protein like whey protein powder and not when you are consuming protein in its whole food form with other components slowing the movement through the gut. If eating whole food proteins, you are able to absorb 0.4g of protein per pound of body weight in one meal.

I am so happy with how this light chicken salad turned out and have many other ideas in line (like Mexican, Italian, Ceasar, etc.) so stay tuned for more flavorful, delicious, low-carb and high protein chicken salad snack options. Let me know in the comments below if you have other great low carb, low fat chicken salad recipes.

Dr. Elle, MD
Belle of the Barbell


Thai Cashew Chicken Salad with Peanut Dressing

High Protein, Low Carb, and Low Fat Thai Chicken Salad
Prep Time 30 minutes
Cook Time 30 minutes
Cooling Time 30 minutes
Total Time 1 hour 30 minutes
Servings 8 servings


For the chicken

  • 2 lb boneless, skinless chicken breast (thawed if frozen)
  • ¼ cup chicken broth (or water)
  • salt, garlic powder, onion powder

For the salad

  • 1 bag 10-12 oz of chopped Asian salad mix (alternately 1/2 cup each shredded red cabbage, green cabbage, carrots and 1/4 cup sliced green onions)
  • ½ cup chopped cilantro
  • ½ cup chopped mint
  • ½ cup chopped cashews
  • 2 tbsp sesame seeds

For the dressing

  • ½ cup peanut flour (alternately 1/2 cup peanut butter)
  • ½ cup rice vinegar
  • ¼ cup soy sauce
  • 1 tbsp sesame oil
  • ½ tbsp garlic powder


For the chicken

  • Preheat oven to 375F. Pound the chicken to even thickness (about 1 inch).
  • Place chicken in a large baking dish and pour ¼ cup chicken broth (or water) into pan. Top chicken with salt, garlic powder, and onion powder. Cover pan with tin foil or oven-safe lid.
  • Bake for 25-30 minutes, until chicken is cooked through. Remove from oven and let cool for about 10 minutes.
  • Place chicken in stand mixer fitted with paddle attachment and beat on medium speed until well-shredded. Alternatively, chicken can be shredded with 2 forks.
  • Spread chicken out in large bowl or plate and cool in refrigerator for approximately 30 minutes.

For the dressing

  • Mix all dressing ingredients in a medium bowl until smooth.

For the salad

  • Combine cooled, shredded chicken with all salad ingredients in a large bowl. Pour over dressing and mix well.
  • Divide equally into 8 containers.
High protein low carb low fat low calorie Thai chicken salad snack meal prep

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