Low-Carb Asian Chopped Salad Recipe With Garlic-Ginger Chicken

asian chopped salad in a serving bowl
Rachael Hartley, RD, LD, CDE
Total Time: 35 min
Prep Time: 20 min
Cook Time: 15 min
Servings: 4

Nutrition Highlights (per serving)

333 calories
13g fat
16g carbs
40g protein
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Nutrition Facts
Servings: 4
Amount per serving  
Calories 333
% Daily Value*
Total Fat 13g 17%
Saturated Fat 2g 10%
Cholesterol 88mg 29%
Sodium 552mg 24%
Total Carbohydrate 16g 6%
Dietary Fiber 6g 21%
Total Sugars 6g  
Includes 0g Added Sugars 0%
Protein 40g  
Vitamin D 0mcg 0%
Calcium 120mg 9%
Iron 3mg 17%
Potassium 897mg 19%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Salads and satisfying usually don’t go in the same sentence. But this Asian chopped salad is packed with protein from grilled garlic-ginger chicken, edamame, and tons of crunchy, raw vegetables.

There’s no shortage of flavor from bright, fresh herbs and a tangy soy-lime dressing and the ingredients may even help boost your brain power. In fact, the Academy of Nutrition and Dietetics recommends cruciferous vegetables like cabbage to help improve memory. And cabbage along with other fiber-rich ingredients like raw carrots and edamame help to keep you feeling full and satisfied after eating.

Ingredients

  • 1 tbsp sesame oil
  • 3 cloves garlic (peeled and finely minced)
  • 1 (1-inch) piece ginger (grated)
  • 1/4 tsp salt
  • 1 1/4 pound chicken breasts (boneless)
  • 1 head butter lettuce (chopped)
  • 1 (9-ounce) bag shredded cabbage
  • 1 large carrot (peeled and grated)
  • 1 cup edamame (shelled; defrosted if from frozen)
  • 1 cucumber (chopped)
  • 2 stalks celery (chopped)
  • 2 scallions (chopped)
  • 2 tbsps mint (chopped)
  • 2 tbsps cilantro (chopped)
  • 2 tbsps soy sauce (reduced sodium)
  • 1 tbsp sesame oil
  • 1 tsp honey
  • Juice of 1 lime

Preparation

  1. In a small bowl, mix together sesame oil, garlic, ginger, and salt. Rub all over chicken breasts and place in a zip-top bag in the refrigerator to marinate for 8 hours.

  2. When ready to cook, oil the grates of a grill and set on medium-high heat. When hot, place chicken on the grill and cook 5 to 7 minutes per side until grill-marked and chicken registers 160F in its thickest part. Remove from grill and set aside to cool.

  3. While chicken is grilling, toss lettuce, cabbage, carrot, edamame, cucumber, celery, scallions, mint, and cilantro together in a large bowl. When chicken has cooled slightly, shred into bite sized pieces with a fork. Add to the bowl with the vegetables.

  4. In a medium bowl, whisk together soy sauce, sesame oil, honey, and lime juice. Add to salad and toss to combine. Serve immediately.

Ingredient Variations and Substitutions

Don’t eat meat? This salad can easily be made meatless by swapping chicken for tofu. Press the tofu dry, cut into bite-sized cubes, and toss with the ginger-garlic paste. You may want to add another tablespoon of sesame oil to help thin it down and coat the tofu. Skewer the tofu before grilling a couple minutes per side so it doesn’t fall through the grates.

Although this salad is plenty filling, if you’d like to bulk it up a bit more with a complex carbohydrate, toss in a scoop of cooked brown rice or quinoa, both of which are packed with fiber and add to the protein count. You could also make it a noodle salad, mixing it with cooked and cooled brown rice noodles.

Cooking and Serving Tips

  • To save time, look for pre-chopped or shredded cabbage, lettuce, and carrots.
  • Make your salad ahead of time as an easy, grab-and-go lunch. Pack lettuce in a separate bag and toss it together before eating. You may need to brighten the dressing a bit, so pack an extra lime wedge to squeeze over your salad before eating.
  • Forgot to marinate your chicken? Don’t worry—it’ll still have plenty of flavor if you give it a quick 15 minute bath in garlic and ginger.
  • Blend any leftover mint and cilantro together with olive oil and a bit of lime juice in a food processor for a tangy pesto to serve with fresh or roasted veggies.
  • Peel and store any extra ginger it in the freezer, where you can grate it from frozen using a microplane grater.

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Article Sources
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  1. Moore M. 4 types of foods to support memory. Academy of Nutrition and Dietetics. Updated 2020

  2. Hervik AK, Svihus B. The role of fiber in energy balance. J Nutr Metab. 2019;2019:4983657. Published 2019 Jan 21. doi:10.1155/2019/4983657