Vietnamese Chicken Salad Meal Prep: Fresh, Flavorful, and Easy

Discover how to create a vibrant Vietnamese chicken salad meal prep that’s bursting with flavors and perfect for any occasion. This recipe combines simple ingredients with a delicious dressing for a satisfying and nutritious meal.

Key Takeaway

Learn how to prepare a Vietnamese chicken salad that’s ideal for meal prepping. Packed with crunchy vegetables, tender chicken, and a tangy dressing, this dish offers a refreshing and balanced eating option.

Ingredients and Preparation

Ingredients

• Fish Sauce: 100 milliliters
• Water: 125 milliliters
• Sugar: 100 grams
• Kaffir Lime Leaves: 6 leaves
• Ginger: 15 grams, sliced
• Garlic: 2 cloves, crushed
• Peanuts: 100 grams
• White Onion: 1, thinly sliced
• Carrots: 2 medium-sized
• Mung Beans: 150 grams
• Rice Wine Vinegar: 80 milliliters
• Sugar (optional): 20 grams
• Sea Salt Flakes: To taste
• Chicken Breasts: 3 large
• White Cabbage: 150 grams
• Red Cabbage: 150 grams
• Mint: 25 grams
• Coriander: 25 grams
• Lime: 1, cut into wedges (optional)
• Red Chili: 1, thinly sliced (optional)

Instructions

1. Prepare the Dressing:

• In a saucepan, combine fish sauce, water, sugar, kaffir lime leaves, ginger, and garlic.
• Bring to a light boil to dissolve sugar. Remove from heat and let cool. Transfer to a container and refrigerate until needed.

1. Toast the Peanuts:

• Chop peanuts roughly and toast in a dry pan over medium-high heat for 3 minutes until golden. Set aside to cool.

1. Prepare Vegetables:

• Slice white onion thinly. Peel and julienne carrots. Mix with mung beans, rice wine vinegar, optional sugar, and sea salt flakes. Allow to pickle for 10 minutes.

1. Cook the Chicken:

• Boil water with salt. Cook chicken breasts for 10 minutes or until internal temperature reaches 73 degrees Celsius. Drain and cool for 15 minutes. Slice into thin strips and tear into bite-sized pieces.

1. Assemble the Salad:

• Combine chiffonaded white and red cabbage in a large bowl. Add pickled vegetables, chicken, mint, and coriander. Mix well.

1. Meal Prep Containers:

• Divide toasted peanuts and dressing into 5 containers. Add salad mixture. Optionally, include lime wedges and sliced red chili.

Cost and Nutritional Breakdown

Vietnamese Chicken Salad

Ingredient	Cost Estimate (USD)	Calories (per serving)	Protein (per serving)
Fish Sauce	$1	–	–
Sugar	$0.50	–	–
Kaffir Lime Leaves	$1	–	–
Ginger	$0.30	–	–
Garlic	$0.20	–	–
Peanuts	$1.50	60-70	3-4 grams
White Onion	$0.50	10-15	0 grams
Carrots	$0.50	20-30	1-2 grams
Mung Beans	$1	10-15	1-2 grams
Rice Wine Vinegar	$1	–	–
Chicken Breasts	$5	150-200	25-30 grams
White Cabbage	$1	20-30	1-2 grams
Red Cabbage	$1	20-30	1-2 grams
Mint	$1	–	–
Coriander	$1	–	–
Lime	$0.50	–	–
Red Chili	$0.30	–	–

Note: Costs and nutritional values are approximate and may vary.

Serving and Storage

• Storage: Store prepared Vietnamese chicken salad in the fridge for up to 4 days. Dressing can be kept separately for up to 1 month.
• Serving: Pour dressing over salad before serving. Top with toasted peanuts, squeeze lime wedges, and add red chili for additional flavor and texture.

Enjoy this Vietnamese chicken salad as a refreshing and nutritious meal prep option. Whether enjoyed fresh or packed for lunch, it’s sure to delight with its vibrant flavors and crunchy textures. Customize with additional toppings or adjust seasoning to suit personal preferences while maintaining a healthy and balanced diet.