Low Sodium Thai Crunch Salad Recipe
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Jump to RecipeThis tasty low sodium Thai crunch salad recipe is light, flavorful, and loaded with fresh crunchy vegetables tossed with a creamy salt-free peanut dressing. Ready in about 20 minutes, this no-cook salad makes a great appetizer or side dish for a summer BBQ, potluck, or party.
A fantastic light lunch or side dish made with fresh cabbage, shredded carrots, low sodium wanton strips, cucumber, and avocado in a creamy dressing. Anyone can make this recipe following our step-by-step photos and directions below!
Want more great low sodium salad ideas? Try our low sodium creamy cucumber salad, low sodium Caprese salad with tomatoes & fresh mozzarella, and our favorite low sodium strawberry spinach salad.
The weather is starting to warm up here in New England, which always inspires me to make big, bright, and flavorful salads for lunch and dinner! This tasty Thai crunch salad is inspired by one of my favorite restaurants, and I wanted to make a low sodium version at home.
This deliciously crunchy salad is easy to make and tastes delicious – it has wonderful fresh veggies and a great low salt Thai-inspired peanut dressing. I wrote this recipe as vegetarian, but you can add in your favorite protein too – low sodium grilled chicken, thinly sliced low sodium steak, or low sodium chicken kabobs are all great protein you could add in.
Why This Recipe Works
- It’s light, fresh, delicious, and loaded with vegetables!
- A tasty appetizer made with low sodium ingredients.
- Ready in 30 minutes, you can get this salad on the table quick.
- It’s a crowd-pleaser, and is great for entertaining or brining to a potluck or party.
- Anyone can make this dish by following our step-by-step photos and directions below.
Ingredients You’ll Need
The base of this salad is thinly shredded red cabbage and Napa cabbage (or Chinese cabbage). The combination of these two give a beautiful color and texture to this crunch salad.
Shredded carrots and sliced green onions give the salad a bit of bright color and sweetness, as well as extra crunchy texture. I love adding fresh cilantro to give this salad a refreshing and herby taste.
I found delicious low sodium Wanton strips in the crouton section of my grocery store! They have 40mg sodium per 2 tablespoon serving, making them a great option for this salad!
This salad as wonderful textures from the creamy ripe avocados to the fresh chopped cucumber.
An easy Thai peanut dressing that you can make in minutes in a blender or mixed in a bowl. The dressing contains creamy peanut butter, rice vinegar, low sodium Worcestershire sauce, olive oil, toasted sesame oil, fresh garlic, and fresh lime juice.
See the recipe card below for a full list of instructions and ingredient amounts!
Additions and Substitutions
Add in your favorite cooked protein – everything from our low sodium Instant Pot chicken to low sodium grilled salmon would be delicious.
If you can’t find Napa cabbage, you can use regular green cabbage or even a pre-shredded coleslaw mix.
Add in some fresh ginger into the dressing for an extra kick!
For a spicier version you can add more cayenne pepper, red pepper flakes, or 1-2 teaspoons of sriracha or your favorite hot sauce.
If you don’t like cilantro you can add in other fresh herbs: parsley or fresh Italian basil would be great options.
How To Make This Recipe
Step 1: Thinly chop or shred your cabbage, and prep the remainder of your vegetables.
Step 2: Place the Napa and red cabbage in a large bowl, and add the shredded carrots, cucumber, and fresh chopped cilantro.
Step 3: Add the sliced avocado to the salad. Top it with the wanton strips.
Step 4: In a blender, or a mixing bowl, add the dressing ingredients. Blend, or stir by hand, until the dressing is smooth and creamy.
Step 5: Pour the dressing on top of the salad.
Step 6: Toss well, and top with green onions. Serve immediately at room temperature.
Recipe FAQs
This recipe has about 110mg sodium per serving, as it uses low sodium and no-salt-added ingredients. The sodium in your salad will vary based on the ingredients you use in your kitchen, so make sure to check your labels!
This recipe is best fresh, but you can store any leftovers in an airtight container and refrigerate for up to 2 days.
Yes, you can! Make the dressing ahead of time, but keep it separate from the salad. The vegetables are best fresh, as are the wonton strips. You can prep the salad ingredients ahead of time, and mix them altogether right before serving.
Expert Tips
- When chopping the vegetables for the salad, make them roughly the same size. You want the pieces small enough to be bite-sized and consistent.
- Fresh garlic in the dressing makes all the difference – use fresh whole cloves of garlic if you can (instead of jarred minced garlic).
- Season to taste. Everyone’s preferences for spice can vary. Before fully digging in, taste the salad and add more heat if needed.
More Low Sodium Salads
- Low Sodium Chicken Caesar Pasta Salad Recipe
- Low Sodium Thai Noodle Salad Recipe
- The best Low Sodium Apple Walnut Salad
- Low Sodium Chickpea Salad Recipe
- Low Sodium Three Bean Salad Recipe
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Low Sodium Thai Crunch Salad
Equipment
- Mixing Bowl
Ingredients
For the Salad
- 1 head napa cabbage thinly shredded
- 1 cup shredded red cabbage I used half a small head
- 2 large carrots shredded, or 1 cup shredded carrots
- 1 cucumber chopped
- 1 small bunch cilantro leaves
- 1 ripe avocado pit removed and sliced
- 1 cup wanton strips
- 1 bunch green onions or scallions, sliced
For the Low Sodium Peanut Dressing
- ½ cup unsalted peanut butter
- 2 limes juiced
- 4 cloves garlic minced
- 2 tablespoons rice vinegar
- 2 tablespoons honey
- 1 tablespoon low sodium Worcestershire sauce
- ¼ teaspoon cayenne pepper optional for heat
- 2 tablespoons olive oil
- 1 teaspoon toasted sesame oil
Instructions
- Thinly chop or shred your cabbage, and prep the remainder of your vegetables.
- Place the Napa and red cabbage in a large bowl, and add the shredded carrots, cucumber, and fresh chopped cilantro.
- Add the sliced avocado to the salad. Top it with the wanton strips.
- In a blender, or a mixing bowl, add the dressing ingredients. Blend (or stir by hand in a mixing bowl), until the dressing is smooth and creamy.
- Pour the dressing on top of the salad.
- Toss well, and top with green onions. Serve immediately at room temperature.
Notes
Nutrition estimate (for 1 serving)
*Please note, all nutrition content is estimated based on the ingredients we used in our kitchen. It will vary based on your ingredients. Always check your nutrition labels to verify your nutrition content and sodium amounts.
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