Same AlgaeCal, New Look!

Bone-Healthy Asian Chicken Slaw Salad

This fresh, colorful salad really has it all. Satisfying crunch. A dressing that’s both tangy and creamy. A hint of spiciness, and a pinch of sweetness, too (but without any added sugar).

Plus, it’s packed with nutrient- and fiber-rich veggies that are good for your bones too! For instance, red bell pepper (which is actually a fruit… I often forget that!) is a very high source of vitamin C. Red cabbage also has lots of calcium, potassium, and vitamins C and K. And pumpkin seeds provide protein, magnesium, and fiber. 

But my favorite part? The shredded chicken breast. It provides extra protein, which is crucial for bone health, and really complements the salad beautifully.

So, let’s get started — it’ll be ready in minutes!

Asian Chicken Slaw Salad

Course Salad
Cuisine Chinese
Keyword salad
Prep Time 10 minutes
Cook Time 20 minutes
Servings 5
Calories 267 kcal

Ingredients

Salad

  • 1/2 head napa cabbage thinly sliced
  • 1/2 head red cabbage thinly sliced
  • 1 red bell pepper thinly sliced
  • 1 yellow bell pepper thinly sliced
  • 1 large carrot shredded
  • 6 green onions thinly sliced
  • 1.5 tbsp fresh basil
  • 1.5 tbsp fresh cilantro
  • 2 cups chicken breast cooked and shredded
  • 1/4 cup pumpkin seeds

Salad Dressing

  • 6 tbsp rice wine vinegar
  • 3 tbsp olive oil
  • 1 tbsp sesame oil
  • 5 tbsp creamy peanut butter
  • 3 tbsp soy sauce
  • 2 tbsp fresh ginger root peeled and minced
  • 4 garlic cloves minced
Nutrition Facts
Asian Chicken Slaw Salad
Amount Per Serving
Calories 267 Calories from Fat 117
% Daily Value*
Fat 13g20%
Saturated Fat 3g19%
Cholesterol 38mg13%
Sodium 790mg34%
Potassium 968mg28%
Carbohydrates 19g6%
Fiber 5g21%
Sugar 8g9%
Protein 21g42%
Vitamin A 4215IU84%
Vitamin C 151mg183%
Calcium 140mg14%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.

Instructions

  1. Prep your dressing. Whisk all the dressing ingredients together in a bowl until they’re thoroughly blended. Set aside.
  2. Combine the salad ingredients in a separate bowl. Use as much basil, cilantro and pumpkin seeds as you prefer.
  3. Pour the dressing over the salad and toss to combine. Serve immediately. (If you like, add a little more soy sauce.)

Asian Chicken Slaw Salad Takeaways

One of the best ways to ensure you’re getting enough bone-building nutrients is to prepare them in creative ways that actually make them craveable. They don’t have to be boring… and this salad proves it! The variety of flavors and textures is so delicious and satisfying, you may forget you’re actually doing your body a favor. (That includes your bones!)

I hope you enjoy this tasty salad as much as I do. Please let me know your thoughts in the comments section below. And if you customize the recipe in your own special way, I’d love to hear about that, too!

Author: Monica Straith, BS

Monica is the PR and Outreach Manager and Fitness Lead at AlgaeCal. She’s an ACE Certified Personal Trainer and Nutrition Specialist, and has a B.S. and B.A. from the University of Wisconsin-Madison, where she played varsity soccer for four years. Monica pulls from her experience in athletics and health to contribute to AlgaeCal and has also been featured on myfitnesspal blog, Prevention, and Huffington Post.

Comments

  1. Sheri Jones
    Sheri Jones

    I used lemon instead of vinegar. I can’t have vinegar. I used raw almond butter instead of peanut butter – healthier. Also, can’t have soy, so used Bragg’s Liquid Aminos. Yummy!!

    1. Megan AlgaeCal
      Megan AlgaeCal

      Sounds amazing, Sheri!

      Glad you were able to get creative with making substitutions – we’ll have to try it your way sometime.

      Thanks for taking the time to share! ❤️

      -Megan @ AlgaeCal

  2. Gloria Bliss
    Gloria Bliss

    What is considered a serving? 1/2 cup? 1 cup?

    1. Megan AlgaeCal
      Megan AlgaeCal

      Hi Gloria, good question!

      One serving for this recipe yields around 1.5 cups 😀

      Hope this helps and let us know what you think of the recipe!

      -Megan @ AlgaeCal

  3. Marilee
    Marilee

    No measurements for the basil, cilantro or pumpkin seeds?

    1. Megan AlgaeCal
      Megan AlgaeCal

      Hi Marilee, good question!

      The measurements for these will vary depending on personal preference. We used 1/4 cup pumpkin seeds, 1/8 cup green onion, and 1.5 tbsp each of chopped & packed basil and cilantro 😊

      Hope this helps and be sure to let us know what you think of the recipe! 💕

      -Megan @ AlgaeCal

  4. Anne Griffin
    Anne Griffin

    Sounds like a great recipe! Will definitely try this. I will substitute peanut butter for almond butter. Upon researching bone health, I am finding out that i have to have about 65-75% alkaline foods, and only 25-35% acidic foods in my overall diet, to help with low bone density (80% alkaline required if actual osteoporosis is diagnosed. So almond butter and maybe a bit less chicken and a bit more vegetables to make this awesome recipe compliant with what I’ve learned.

    1. Blaire AlgaeCal
      Blaire AlgaeCal

      It’s great to hear that you have been doing your own research, Anne! Those are wonderful adjustments.

      We hope you enjoy! 😀

      – Blaire @ AlgaeCal

  5. Mary Jo Hennessy
    Mary Jo Hennessy

    Always looking for quick and easy recipes healthy and calcium enriched meals with easy preparation!!!

    1. Blaire AlgaeCal
      Blaire AlgaeCal

      Thanks for commenting, Mary! We hope you like it 🙂

      – Blaire @ AlgaeCal

      1. Laura
        Laura

        Does this salad store well? I am single. Even if I halve the recipe I won’t be able to eat it all at one time so would need to store some of it. It sounds delicious.

        1. Blaire AlgaeCal
          Blaire AlgaeCal

          That’s a great question, Laura! If you are saving some for later, we recommend keeping the dressing on the side so it will last longer and simply top it with the dressing when you’re ready to eat 😊

          – Blaire @ AlgaeCal

  6. Marie Saenger
    Marie Saenger

    I’ve made this recipe several times, and it is wonderful! So full of great flavors…it’s the perfect blend of all the Asian salad flavors I love. Thank you for posting this!

    1. Blaire AlgaeCal
      Blaire AlgaeCal

      So glad you love the flavors, Marie! Thank you for your kind words ❤️

      – Blaire @ AlgaeCal

  7. Tomas Casillas-Gerena
    Tomas Casillas-Gerena

    This recipe is great for my parties since I can have both my vegan and carnivores fam members enjoying a great salad “have it your own way”.

    1. Blaire AlgaeCal
      Blaire AlgaeCal

      Love hearing that, Tomas! 😃

      – Blaire @ AlgaeCal

  8. Marc Menendez
    Marc Menendez

    If you are avoiding soy, Bragg’s Liquid Amino’s is not the answer. It is made with non-fermented, non-GMO SOY BEANS. A tasty substitute for soy sauce is Coconut Amino’s.

    1. Blaire AlgaeCal
      Blaire AlgaeCal

      Thanks for sharing, Marc!

      – Blaire @ AlgaeCal

  9. Betty Mayo
    Betty Mayo

    This recipe looks like too much for one person and since you pour dressing and eat immediately, can you store in refrigerator and eat one portion at a time?

    1. Blaire AlgaeCal
      Blaire AlgaeCal

      Hi Betty,

      You can definitely save some for later! We recommend keeping the dressing on the side so the salad will last longer in the fridge 😊

      Hope you enjoy!

      – Blaire @ AlgaeCal

  10. Heather Kehr
    Heather Kehr

    I just finished making this salad. Delicious!!! It makes me feel so good to know that I’m serving super healthy food when I make something like this. Thanks for sharing the recipe.

    1. Megan AlgaeCal
      Megan AlgaeCal

      So happy to hear this, Heather!

      Feel free to try out more of our bone-healthy recipes here. 😀

      -Megan @ AlgaeCal

  11. Gin
    Gin

    Please add a Print Recipe choice for this recipe and any others — it really helps!

    1. Blaire AlgaeCal
      Blaire AlgaeCal

      Hi Gin,

      Thanks so much for reaching out!

      On the left-hand side of the page, a green box should pop up with the option to print the recipe! If this does not show up for you, please let us know and we can email you the print version 😃

      – Blaire @ AlgaeCal

  12. Michelle
    Michelle

    Would you have a substitution suggestion for the peanut butter used in the dressing? I have a nut allergy.

    1. Blaire AlgaeCal
      Blaire AlgaeCal

      Thanks for reaching out, Michelle!

      Sunflower seed butter or soy butter may work in place of the peanut butter (if you are not allergic to them). However, please be sure they are truly nut-free and that the brand you purchase does not use the same machine to make products with nuts.

      Hope that helps! ❤️

      – Blaire @ AlgaeCal

  13. Julie Dowling Grojean
    Julie Dowling Grojean

    Where is the best place to buy healthy pumpkin seeds that are grown in the USA? Most are from China. Thanks.

    1. Blaire AlgaeCal
      Blaire AlgaeCal

      Hi Julie!

      You can find pumpkin seeds grown in the USA here. 🙂

      – Blaire @ AlgaeCal

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