Craving the vibrant flavors of a Thai Chicken Salad without the guilt? Look no further! This incredibly delicious **Chopped Thai Grilled Chicken Salad** is a meticulously crafted **Panera copycat recipe**, expertly lightened to be both **keto-friendly** and **low-carb**. Say goodbye to excess carbs and calories without sacrificing an ounce of flavor. Featuring tender, juicy chicken thighs (or breasts, if you prefer) grilled to perfection and drizzled with a rich, **homemade Thai peanut dressing**, this salad is a truly satisfying meal that fits your healthy lifestyle.
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For the full list of ingredients and comprehensive instructions, please refer to the detailed recipe card at the end of this post. Before you scroll down, discover essential tips and insights that will elevate your cooking experience!
As spring awakens, there’s nothing quite like the sizzle of the grill and the promise of fresh, flavorful meals. I love transforming everyday salads into exciting culinary adventures, and this **Thai Chicken Salad** is an absolute triumph. Packed with crisp vegetables and protein-rich chicken, it’s a fantastic way to incorporate more greens into your diet while keeping your taste buds utterly delighted. It’s not just a meal; it’s a celebration of vibrant textures and aromatic spices.
Why Choose This Low-Carb Thai Grilled Chicken Salad?
Many popular restaurant salads, while seemingly healthy, can surprisingly pack a punch in terms of hidden carbs and calories. Panera’s Thai Chicken Salad, for instance, is a beloved classic, but its traditional preparation often includes ingredients that increase its carb count. This recipe offers all the enticing flavors of that favorite dish but re-engineers it to be much lighter and more suitable for those following a ketogenic or low-carb diet. We achieve this by focusing on lean protein, fresh vegetables, and a sugar-free, **keto-friendly peanut dressing** that doesn’t compromise on taste.
The Secret to Incredible Flavor: Marination
The foundation of any truly exceptional grilled chicken salad lies in the flavor of the chicken itself. Our **Chopped Thai Grilled Chicken Salad** begins with a potent and aromatic marinade designed to infuse every piece of chicken with a delightful blend of Thai-inspired spices. Marinating isn’t just about adding flavor; it’s also about tenderizing the meat, ensuring that each bite of your grilled chicken is succulent and juicy. For this recipe, we recommend using boneless chicken thighs for their natural juiciness, but chicken breasts are an equally delicious and lean alternative if you prefer.
The marinade combines savory soy sauce (or liquid aminos for an even lower-sodium option), fragrant ginger, a hint of spicy Sriracha, tangy rice wine vinegar, and a touch of sesame oil. These ingredients work in harmony to create a complex flavor profile that perfectly complements the rich peanut dressing. Allowing the chicken to marinate for at least two hours, or even better, overnight, ensures maximum flavor penetration, making your grilled chicken the star of this sensational salad.
Simple Steps for a Perfect Thai Chicken Salad
- **Prepare the Marinade:** In a sealable plastic bag or shallow dish, combine your chicken (thighs or breasts) with the ginger, soy sauce/liquid aminos, sesame oil, Sriracha, rice wine vinegar, BBQ seasoning, chicken seasoning, and salt and pepper to taste.
- **Marinate the Chicken:** Ensure the chicken is thoroughly coated in the marinade. Seal the bag or cover the dish and refrigerate for a minimum of 2 hours, or for best results, overnight. This step is crucial for deeply flavorful and tender chicken.
- **Craft the Peanut Dressing:** While the chicken marinates, prepare your homemade Thai peanut dressing. In a small bowl, combine natural peanut butter (or almond butter for an alternative), minced garlic, sesame oil, soy sauce/liquid aminos, apple cider vinegar, fresh lime juice, brown sweetener (keto-friendly option), fish sauce, and water. Stir vigorously until the dressing is smooth and creamy. If your natural peanut butter is stiff, a quick 15-30 second microwave session can help soften it for easier mixing.
- **Grill the Chicken to Perfection:** Preheat your grill to medium-high heat, allowing it to reach optimal temperature for about 10 minutes. Lightly oil the grill grates to prevent sticking. Place the marinated chicken on the hot grill. Cook for approximately 10-15 minutes, flipping halfway through, until the chicken reaches an internal temperature of 165°F (74°C). A meat thermometer is highly recommended for accuracy. For more detailed grilling techniques, you can refer to resources on how to grill chicken thighs.
- **Rest and Slice:** Once cooked, remove the chicken from the grill and let it rest for 5-10 minutes. This allows the juices to redistribute, ensuring moist and tender chicken. Then, slice it into bite-sized strips or chop it as desired.
- **Assemble Your Salad:** In a large bowl, combine your choice of fresh greens like spinach or mixed greens, shredded cabbage, fresh cilantro, and green onions. Top with the sliced grilled chicken and a sprinkle of sliced peanuts or sunflower kernels for crunch.
- **Dress and Serve:** Drizzle generously with the prepared **Thai peanut dressing**. Garnish with sesame seeds for an extra touch of flavor and visual appeal. Serve immediately and enjoy!
Customizing Your Low-Carb Thai Chicken Salad: Panera-Inspired Additions
While this recipe is designed to be **keto-friendly and low-carb**, offering a lighter take on the classic, you might miss some of the traditional elements found in Panera’s version. The beauty of a homemade salad is the ability to customize! If you’re not strictly adhering to a keto diet or simply wish to add more texture and flavor, feel free to incorporate these ingredients into your salad:
- ¾ cup wonton strips (for a classic crunch, but note these add significant carbs)
- ¾ cup shredded carrots (adds sweetness and color)
- ¾ cup edamame beans (provides protein and a slightly sweet, buttery texture)
- ½ cup sliced red bell pepper (for vibrant color and a sweet, crisp bite)
Remember, adding these ingredients will increase the overall carb and calorie count of your salad, so adjust according to your dietary needs and preferences. Our recipe focuses on the core flavors and textures that make the salad irresistible while keeping it lean and mean.
Tips for Your Homemade Thai Peanut Dressing
The **homemade Thai peanut dressing** is truly what brings this salad to life, offering a creamy, tangy, and slightly spicy counterpoint to the fresh greens and savory chicken. Making it yourself ensures you control the ingredients, allowing you to avoid added sugars and unhealthy oils often found in store-bought options.
This dressing is incredibly versatile and easy to make, and it keeps beautifully. When stored in an airtight container in the refrigerator, it will maintain its freshness and vibrant flavor for up to a week. This makes it an ideal component for your weekly meal prep! For optimal consistency after refrigeration, you might need to give it a good stir or add a tiny splash of water to loosen it up if it has thickened.
Understanding the Nutrition: Panera vs. Our Low-Carb Copycat
How Many Carbs in Panera Thai Chicken Salad?
One of the primary motivations behind creating this **low-carb Thai chicken salad copycat** was to significantly reduce the carbohydrate content. A whole Thai Chicken Salad from Panera typically contains around **44 grams of net carbs**. For those managing carb intake for health reasons or following a keto diet, this can be quite substantial and quickly exhaust daily carb allowances.
How Many Calories in Panera Thai Chicken Salad? What is the Nutrition of Panera Thai Chicken Salad?
Beyond carbs, calorie count is another important factor for many. A whole Panera Thai Chicken Salad also comes in at approximately **540 calories**, with **39 grams of protein**. While the protein content is decent, the combination with high carbs can be challenging for those seeking a lighter meal option. Our copycat recipe slashes both the carbs and calories, offering a guilt-free pleasure without compromising on the robust, authentic Thai flavors you love. By making simple ingredient swaps and omitting high-carb add-ins like wonton strips, we achieve a much healthier profile, allowing you to enjoy this delicious salad more frequently.
What is the Healthiest Salad at Panera?
When dining out at Panera and aiming for the healthiest salad option, I often recommend the Greek Salad. The main reason is that the Greek Salad at Panera does not typically have added sugar in its dressing or components, unlike many other options. It focuses on fresh vegetables, feta cheese, and olives, making it a good choice for a lighter meal. However, even with seemingly healthy options, always check the nutritional information if you have specific dietary goals, as dressing choices can significantly impact the overall calorie and carb count.
Smart Meal Prep Tips for Your Thai Chicken Salad
This **Chopped Thai Grilled Chicken Salad** is an excellent candidate for meal prepping, allowing you to enjoy healthy, flavorful lunches or dinners throughout the week with minimal effort. Here are some expert tips to keep your salad fresh and delicious:
- **Separate Storage is Key:** To prevent sogginess and maintain crispness, store your salad components separately. Keep the chopped chicken in an airtight container (like Tupperware). Your vegetables – such as spinach, cabbage, cilantro, and green onions – can be stored in sealable containers or mason jars. Layering the dressing at the bottom of a mason jar, followed by harder vegetables, then greens on top, can also work well for grab-and-go salads.
- **Dressing on the Side:** Always store the **Thai peanut dressing** in a separate small container. Only drizzle it over your salad right before serving to keep your greens from wilting and ensure the dressing’s vibrant flavor isn’t diluted.
- **Reheating Chicken:** When it’s time to eat, you can reheat your grilled chicken for a warm salad experience. Simply sauté it briefly on the stove with a dash of olive oil, or warm it in the microwave. The rest of the salad can be served chilled.
- **Versatile Chicken Leftovers:** Don’t let your taste buds get bored! The marinated and grilled chicken from this recipe is incredibly versatile. Use it in other meals throughout the week. For instance, reheat it and serve alongside Cilantro Lime Cauliflower Rice for a complete low-carb meal, or pair it with a fresh Green Bean Salad for another delightful combination. This ensures you’re making the most of your prep time and ingredients.
More Delicious & Healthy Salad Recipes to Explore
If you love the freshness and versatility of salads, be sure to check out some of our other popular and healthy recipes:
- Keto Zucchini Noodle Pasta Salad
- Keto Cauliflower Potato Salad
- Keto Broccoli Salad
- Homemade Italian Vinaigrette Dressing
Chopped Thai Grilled Chicken Salad
Brandi Crawford
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20 minutes
15 minutes
2 hours
2 hours
35 minutes
dinner, lunch
Thai
4
335
kcal
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Ingredients
Thai Chicken Marinade
-
1
pound
boneless chicken thighs or chicken breasts -
1
teaspoon
ground or fresh ginger -
1
teaspoon
sesame oil -
1
tablespoon
Sriracha
(1 tablespoon results in mild flavor, add more to adjust to your taste) -
1
teaspoon
rice wine vinegar -
1
tablespoon
soy sauce or liquid aminos -
½
tablespoon
McCormick’s Grill Mates BBQ Seasoning -
½
tablespoon
McCormick’s Grill Mates Chicken Seasoning - Salt and pepper to taste
Salad
-
¼
cup
fresh cilantro -
¼
cup
fresh green onions -
1
cup
shredded cabbage -
3
cups
spinach or mixed greens -
2
tablespoons
sliced peanuts or sunflower kernels - Sesame seeds (for topping)
Thai Peanut Dressing
-
¼
cup
natural peanut butter or almond butter -
2
cloves
garlic
(minced) -
1
teaspoon
sesame oil -
2
tablespoons
soy sauce or liquid aminos -
1
tablespoon
apple cider vinegar -
1
tablespoon
fresh squeezed lime juice -
2
tablespoons
brown sweetener -
1
teaspoon
fish sauce -
¼
cup
water
Instructions
Thai Peanut Dressing
- Add the natural peanut butter to a small bowl. If the peanut butter is too stiff, microwave it for 15-30 seconds to soften for easier stirring.
- Add all remaining dressing ingredients to the bowl. Stir well until the dressing is smooth and creamy.
Thai Chicken Salad
- Marinating the chicken is highly recommended for optimal flavor and texture. Add the chicken to a sealable plastic bag with ginger, soy sauce/liquid aminos, sesame oil, Sriracha, rice vinegar, BBQ Seasoning, Chicken Seasoning, and salt and pepper to taste.
- Shake the bag to ensure the chicken is fully coated. Refrigerate for at least 2 hours, or ideally, overnight.
- Heat the grill to medium-high heat. Allow the grill to heat for about 10 minutes to reach optimal temperature. (If you prefer to bake or sauté the chicken, see alternative cooking instructions in the Notes section below.)
- Lightly spray or brush your grill grates with olive oil to prevent the chicken from sticking.
- Place the chicken on the hot grill. Cook for about 10-15 minutes, flipping halfway through, until it reaches an internal temperature of 165°F (74°C). Use a meat thermometer to confirm doneness.
- Remove the grilled chicken from the grill. Allow it to rest for 10 minutes before slicing it into strips or chopping into bite-sized pieces.
- While the chicken rests, assemble your salad. In a large bowl, combine the spinach or mixed greens, shredded cabbage, fresh cilantro, green onions, and sliced peanuts or sunflower kernels.
- Add the sliced chicken strips to the salad. Drizzle generously with the prepared Thai peanut dressing. Toss gently to combine and serve immediately, optionally garnished with sesame seeds.
Video
For a visual guide, check out our video tutorial on making this delicious Thai Grilled Chicken Salad!
Notes
Nutrition
Serving:
1
serving
Calories:
335
kcal
Carbohydrates:
7
g
Protein:
30
g
Fat:
19
g
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Nutrition Data
Macros are provided as a courtesy and should not be construed as a guarantee. This information is calculated using MyFitnessPal.com. To obtain the most accurate nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator. You are solely responsible for ensuring that any nutritional information provided is accurate, complete, and useful.
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