A high-protein Asian Crunch Salad is the kind of meal-worthy salad I get excited to eat. It’s crisp, colorful, and full of bold flavor. But shredded tofu is the real game changer.
Grating tofu helps it turn golden, crisp on the edges and slightly chewy inside. It soaks up the peanut sauce in the best way. Add crunchy cabbage, fresh herbs, crispy toppings, and a bright lime dressing, and you get a salad you’ll crave. With 25 grams of protein, it’s filling enough for lunch or dinner—just like my other high-protein vegetarian and vegan recipes, like Butter Bean Salad and Chopped Dill Pickle Salad.
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Why you'll love this recipe
- High in Protein: 25 grams of plant-based protein per serving, no meat needed. (Not vegetarian? Add shredded chicken for even more protein).
- Big Texture Payoff: Crispy-chewy tofu, crunchy cabbage, tender kale, crispy shallots and roasted peanuts make a salad you'll crave.
- Spoon Salad: Spoon salads are popular for a reason. You get a little bit of everything in each bite. No awkward forkfuls, just easy eating.
- Shredded Tofu: Grated tofu cooks quickly, forming golden edges and chewy centers to soak up the peanut sauce.
- Fast: Perfect for busy weeknights. While the tofu cooks, you chop the veggies. The dressing takes minutes to make.
- Without mayo, yogurt, and egg: Big flavor comes from peanut sauce and a fresh lime vinaigrette—no dairy needed. Make it vegan by swapping out the honey.
Ingredients (and substitutes)
This high protein Asian Crunch Salad recipe is made with simple, healthy ingredients. With a couple fun toppings for texture and flavor.
Here's what you'll need (plus easy swaps):
- Tofu: Use extra-firm tofu. It usually comes in a vaccum-sealed pack with very little water. No need to press or pat dry.
- Cabbage: Green, red or a mix of both. I like to chop my own, but you can use bagged pre-shredded cabbage to save time.
- Peanut Butter: Use a natural, smooth peanut butter.
- Tamari: Adds umami to both the peanut sauce and dressing. You can swap soy sauce.
- Honey: A touch of honey helps to balance the flavors in the dressing and peanut sauce. To make it vegan, swap with maple syrup or agave.
- Fried Shallots: Look for crispy fried shallots in the Asian section of the grocery store. You can use fried onions instead (often sold as burger topping)—they're usually thicker and a bit less crunchy.
- Sriracha: Adds mild heat. I wouldn't say the peanut sauce is spicy. You can certainly add more if you'd like.
- Grapeseed Oil: That's my neutral oil of choice at home, but you could swap another vegetable oil instead.
Find the recipe card below for the complete recipe, including all ingredients and instructions.
Have extra cabbage to use up? Check out my recipes for Air Fryer Cabbage, Pickled Red Cabbage, and Crispy Nashville Hot Tofu Sandwiches.
How to make Asian Crunch Salad
This delicious, colorful, high-protein salad takes just 25 minutes to make. Here's how:
1. Grate the tofu on the large holes of a box grater.
2. Sear tofu until golden and crisp at the edges.
3. Mix together the simple Peanut Sauce for the tofu.
4. Pour Peanut Sauce over the shredded tofu and toss to coat.
5. Mix together the easy Lime Vinaigrette.
6. Toss salad with Lime Vinaigrette. Add tofu and remaining toppings and toss.
Find the recipe card below for the complete recipe, including all ingredients and instructions.
Tips
- Use a large skillet: Use a large skillet (about 12-inches wide). This gives the tofu more space to crisp. A small skillet will crowd the tofu, so it won't brown as well.
- Nonstick or seasoned cast iron is best: In testing, a well-seasoned cast iron or nonstick worked best. They allow the tofu to crisp without sticking or needing lots of oil.
- Don't stir tofu too much: Let the tofu sit in the skillet undisturbed so it browns. Once golden, flip and cook until the edges crisp and middle is slightly chewy.
- Stir peanut sauce vigorously: Peanut butter doesn't mix easily with water. Keep whisking the sauce until it's smooth and creamy—it will eventually come together.
- Zest lime first: This recipe uses both zest and juice. It's easier to zest the lime first. Then cut it and squeeze the juice.
- Make ahead: If meal-prepping, hold off on tossing the salad and dressing. Combine everything—including adding the peanuts and shallots—just before serving.
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Recipe FAQ's
It can be! Most vegans don't eat honey. Just swap the honey for maple syrup or agave. Everything else is plant-based.
You can use bagged shredded cabbage, chopped kale, and shredded carrots to save time.
I think fresh-cut veggies taste better, but store-bought bags definitely work if you're in a hurry.
If you keep the dressing separate, the salad stays fresh for up to 3 days in the fridge.
Once mixed with the dressing, it's best eaten the next day. Add peanuts and crispy shallots just before serving, so they stay crunchy.
This recipe makes 3 hearty meal-sized servings. If you serve this salad as a side or starter, it'll serve about 6 people.
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📖 Recipe
Asian Crunch Salad (High Protein)
Ingredients
Peanut Tofu & Salad Dressing
- 1 lb extra-firm tofu
- 4 tablespoons grapeseed oil (or other neutral oil)
- 3 tablespoons peanut butter (natural, smooth)
- 3 tablespoons tamari (or soy sauce)
- 2 tablespoons hot water
- 4 teaspoons honey (or maple syrup)
- 1 teaspoon sriracha
- ½ teaspoon garlic powder
- 1 lime (see note 1)
- 2 tablespoons rice vinegar
Salad
- 4 cups finely chopped cabbage (green and/or red)
- 2 cups finely chopped kale
- 2 cups finely chopped carrot
- ½ cup chopped cilantro
- 3 sliced scallions (green onions)
- ¼ cup chopped roasted peanuts
- ¼ cup fried shallots (see note 2)
Instructions
- Start Peanut Tofu: Use the large holes on a box grater to shred 1 lb extra-firm tofu. Heat 1 tablespoons grapeseed oil in a large nonstick skillet over medium heat (see note 3). Scatter shredded tofu in an even layer. Let cook undisturbed, until golden on the bottom, about 5 minutes. Flip and cook the other side until golden, about 5 minutes more. Stir and continue cooking, until the tofu is golden with crispy edges, about 5 minutes more. (The tofu will be a mix of chewy and crispy bits—it won't fully crisp everywhere).
- Finish Peanut Tofu: Meanwhile, in a small bowl, whisk together 3 tablespoons peanut butter, 3 tablespoons tamari, 2 tablespoons hot water, 4 teaspoons honey, 1 teaspoon sriracha, and ½ teaspoon garlic powder until smooth (see note 4). Once tofu is golden, reduce heat to low. Pour peanut sauce over tofu and stir to coat. Cook for about 1 minute, until tofu absorbs most the sauce. Transfer to a plate and set aside.
- Salad Dressing: Grate the zest of 1 lime into a small jar. Juice the lime into the jar (you should have about 2 tablespoons juice). Add 3 tablespoons grapeseed oil, 2 tablespoons rice vinegar, 1 tablespoons tamari, 2 teaspoons honey, and ¼ teaspoon garlic powder. Shake vigorously (or mix) until well combined.
- Finish Salad: In a large bowl, toss 4 cups finely chopped cabbage, 2 cups finely chopped kale, 2 cups finely chopped carrot, ½ cup chopped cilantro, and 3 sliced scallions. Drizzle with dressing and toss to coat. Scatter shredded tofu, ¼ cup chopped roasted peanuts, and ¼ cup fried shallots on top (see note 5). Gently toss then serve.
Notes
- Lime: You'll need both the zest and juice. Zest first, then juice. One lime should yield about 2 tablespoons of juice. If your lime is dry, squeeze a second lime until you have about 2 tablespoons juice.
- Fried Shallots: Usually found in the Asian section the grocery store. Fried onions can work instead, but they're often less crunchy. Choose gluten-free brand if needed or make your own. (If you have my cookbook, find the recipe for gluten-free homemade fried shallots on page 223).
- Skillet: Use a large (12-inch) skillet so the tofu has space to crisp up. I recommend a nonstick or well-seasoned cast iron skillet. Other pans may cause sticking—so you'd need to use more oil than the recipe calls for.
- Peanut Sauce: Peanut butter is hydrophobic, so it resists mixing with water. Whisk well and keep going—with time, it'll turn smooth and creamy. (See Step-by-Step photos for the target consistency).
- Make Ahead Tip: If you're meal prepping or making this salad in advance, hold off on adding the peanuts, fried shallots, and dressing until just before serving. Combine with the tofu just before serving.
- Storage Tips: Once dressed, leftovers should be refrigerated and enjoyed the next day. If storing longer, keep the tofu, dressing, and salad separate—they'll keep in the fridge for up to 3 days.
- Suggested Servings: Makes about 10 cups total. That's 3 generous meal-sized servings—or about 6 servings as a side or starter.
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