Keto Asian Chicken Salad
This Asian chicken salad combines juicy curry-seasoned chicken thighs with crisp salad, sliced red onion, and a creamy peanut dressing. It takes just 20 minutes to prepare, making it a quick option for lunch, dinner, or meal prep.
Ingredients
- Chicken Thighs: Boneless, skinless chicken thighs remain juicy during cooking and work well with the curry seasoning. Pounding them to an even thickness helps them cook quickly and evenly. For vegetarians, paneer and halloumi are good options or even fresh buffalo mozzarella.
- Salad Mix: Use your preferred mixture of salad leaves. A combination containing crisp lettuce, cherry tomatoes, cabbage, or shredded vegetables will provide more texture and hold up well under the creamy dressing.
- Red Onion: Finely sliced red onion adds color, crunch, and a slightly sharp flavor. You can soak the slices in cold water for 5–10 minutes if you prefer a milder onion flavor.
- Curry Powder: Curry powder seasons the chicken and adds warmth and depth. Different blends vary in strength and flavor, so adjust the amount if using a particularly mild or spicy variety.
- Avocado Oil: Avocado oil is used to cook the chicken because it has a neutral flavor and works well over medium-high heat. Another neutral cooking oil can be substituted.
- Peanut Butter: Use smooth peanut butter to create an evenly textured dressing. Choose one without added sugar if keeping the salad low in carbohydrates.
- Soy Sauce: Soy sauce adds saltiness and savory flavor to the dressing. Coconut aminos can be used as a gluten-free alternative.
- Lemon Juice: Lemon juice balances the richness of the peanut butter and olive oil with fresh acidity. Lime juice can also be used for a slightly different citrus flavor.
- Extra-Virgin Olive Oil: Olive oil adds richness and helps create a smoother dressing. Its flavor is more noticeable here than in cooked dishes, so use one you enjoy.
- Stevia: Use enough stevia to provide the same sweetness as 1 tablespoon of sugar. Follow the conversion instructions on the packaging because the strength varies between products.
- Sesame Seeds: Sesame seeds add a light nutty flavor and a little extra texture. Toasting them briefly in a dry pan will make their flavor more pronounced.
- Coriander: Chopped fresh coriander can be scattered over the finished salad for freshness and color. It can be omitted if you do not enjoy its flavor.
Expert Tips for Cooking Chicken
Pound the Chicken Evenly
Place the chicken thighs between sheets of plastic wrap and gently pound the thicker sections. An even thickness helps the chicken cook at the same rate throughout and prevents thinner areas from drying out.
Preheat the Pan Properly
Allow the skillet and oil to heat before adding the chicken. The chicken should begin sizzling immediately, which helps it brown rather than slowly steam in the pan.
Avoid Moving the Chicken Too Soon
Let the chicken cook undisturbed for most of the first side before turning it. This gives it time to develop an even golden crust and makes it less likely to stick to the pan.
Rest the Chicken Before Slicing
Allow the cooked chicken to rest while preparing the dressing and salad. Resting helps retain its juices and prevents too much liquid from running out when it is sliced.
Storage and Leftovers
For meal prep, store the cooked chicken, salad mixture, and peanut dressing in separate airtight containers in the refrigerator for up to 3 days. Keeping the dressing separate prevents the salad leaves from becoming soft.
The chicken can be served cold or gently reheated before being added to the salad. Stir the dressing before serving and add a small amount of water if it has thickened in the refrigerator.
Once the salad has been mixed with the dressing, it is best eaten immediately. Freezing the assembled salad is not recommended because the fresh vegetables will lose their texture after thawing.
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Keto Asian Chicken Salad
Ingredients
- 450 g boneless skinless chicken thighs
- 450 g salad mix
- ½ red onion finely sliced
- 1½ tsp curry powder
- Salt and black pepper to taste
- 10 ml avocado oil
Dressing
- 22 g peanut butter
- 1½ Tbsp water
- 1½ tsp soy sauce
- 1½ tsp lemon juice
- 15 ml extra virgin olive oil
- Stevia equivalent to 1 tbsp sugar
- 1 tsp sesame seeds
Instructions
- Place the chicken thighs between sheets of plastic wrap and gently pound until even in thickness. Season both sides with salt, black pepper, and curry powder.
- Heat the avocado oil in a skillet over medium-high heat. Add the chicken and cook for about 3 minutes per side, until golden brown and fully cooked through. Remove from the pan and set aside to rest.
- To make the dressing, microwave the peanut butter and water together for 30 seconds, then whisk until smooth and pourable. Add the soy sauce, lemon juice, olive oil, stevia, salt, and black pepper. Whisk well, then stir in any resting juices from the chicken.
- Add the salad mix and sliced red onion to a large bowl. Pour over the dressing and toss to coat evenly. Sprinkle over the sesame seeds.
- Slice the rested chicken and place it on top of the salad. Finish with chopped coriander and serve immediately.
Thank you for these free recipes/ meal plans. They are so good.
These meals are delicious and easy to make!
😍
I really enjoy having this meal specilly with the peanut butter souse.
What is an qually delicous and keto friendly sauce other than the one using peanut butter. Thank you for your help.
Try some of my other dressings from the salad section. You can also use any other nut butter instead of peanut butter for this particular dressing.
Can I use olive oil and basil glaze
yes should be no problem