Bone-Healthy Asian Chicken Slaw Salad

Published: September 10, 2019
Updated: February 17, 2021

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

4.34 from 3 votes
Prep Time 10 mins
Cook Time 20 mins
Course Salad
Cuisine Chinese
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

Instructions
 

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

Nutrition

Calories: 267kcalCarbohydrates: 19gProtein: 21gFat: 13gSaturated Fat: 3gCholesterol: 38mgSodium: 790mgPotassium: 968mgFiber: 5gSugar: 8gVitamin A: 4215IUVitamin C: 151mgCalcium: 140mgIron: 2mg
Keyword salad
Tried this recipe?Let us know how it was!

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!

Article Comments

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Recipe Rating




  1. Sheri Jones

    September 11, 2019 , 9:44 am

    5 stars
    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!!

  2. Megan AlgaeCal

    September 11, 2019 , 3:55 pm

    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

  3. Gloria Bliss

    September 12, 2019 , 7:16 pm

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

  4. Megan AlgaeCal

    September 13, 2019 , 11:47 am

    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

  5. Marilee

    September 19, 2019 , 4:26 pm

    No measurements for the basil, cilantro or pumpkin seeds?

  6. Megan AlgaeCal

    September 20, 2019 , 9:04 am

    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

  7. Anne Griffin

    September 26, 2019 , 12:11 pm

    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.

  8. Blaire AlgaeCal

    September 26, 2019 , 2:46 pm

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

    We hope you enjoy! ?

    – Blaire @ AlgaeCal

  9. Mary Jo Hennessy

    October 1, 2019 , 1:29 am

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

  10. Blaire AlgaeCal

    October 1, 2019 , 9:31 am

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

    – Blaire @ AlgaeCal

  11. Laura

    June 21, 2020 , 8:26 am

    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.

  12. Blaire AlgaeCal

    June 23, 2020 , 2:57 pm

    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

  13. Marie Saenger

    October 12, 2019 , 10:56 am

    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!

  14. Blaire AlgaeCal

    October 12, 2019 , 2:18 pm

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

    – Blaire @ AlgaeCal

  15. Tomas Casillas-Gerena

    June 21, 2020 , 9:58 am

    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”.

  16. Blaire AlgaeCal

    June 23, 2020 , 3:00 pm

    Love hearing that, Tomas! ?

    – Blaire @ AlgaeCal

  17. Marc Menendez

    June 21, 2020 , 12:37 pm

    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.

  18. Blaire AlgaeCal

    June 23, 2020 , 3:01 pm

    Thanks for sharing, Marc!

    – Blaire @ AlgaeCal

  19. Betty Mayo

    June 23, 2020 , 2:19 pm

    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?

  20. Blaire AlgaeCal

    June 24, 2020 , 2:42 pm

    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

  21. Heather Kehr

    July 26, 2020 , 11:26 am

    5 stars
    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.

  22. Megan AlgaeCal

    July 28, 2020 , 9:16 am

    So happy to hear this, Heather!

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

    -Megan @ AlgaeCal

  23. Gin

    February 18, 2021 , 1:37 am

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

  24. Blaire AlgaeCal

    February 22, 2021 , 8:53 am

    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

  25. Michelle

    February 18, 2021 , 4:20 am

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

  26. Blaire AlgaeCal

    February 22, 2021 , 8:59 am

    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

  27. Julie Dowling Grojean

    February 18, 2021 , 10:21 am

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

  28. Blaire AlgaeCal

    February 22, 2021 , 9:15 am

    Hi Julie!

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

    – Blaire @ AlgaeCal

  29. Sylvia Baker

    April 30, 2021 , 4:06 am

    Love the recipe! I looked on the left hand side for print button and could not find it

  30. Megan AlgaeCal

    May 4, 2021 , 11:17 am

    Hi Sylvia,

    Sorry about this and thanks for letting us know! We’ve passed this feedback along to our team and will look into getting this fixed as soon as possible.

    Thank you for your patience ❤️

    -Megan @ AlgaeCal

  31. Marion

    June 7, 2021 , 9:05 pm

    Love the freshness of the ingredients being used. Question: Can I use pine nuts! Plus I sure would like to see a share button. Thank you. Wonderful recipe.

  32. Blaire AlgaeCal

    June 8, 2021 , 10:48 am

    We’re definitely big fans of fresh ingredients, Marion! Absolutely, you can use pine nuts ?

    Thanks so much for your feedback — we’ll make sure to pass it along to our team!

    – Blaire @ AlgaeCal

  33. Debbie Routhier

    June 7, 2021 , 12:27 pm

    I am glad that there are other ways of cooking things to give you the most nutrition from your food. We simple but effective ways of cooking to feed ourselves and our families. I’m always looking for new ways to do the same old thing without being costly or lengthy to prepare. So thank you for sharing with us. Debbie

  34. Blaire AlgaeCal

    June 8, 2021 , 10:54 am

    We so agree, Debbie! Let us know if you give this recipe a try ?

    – Blaire @ AlgaeCal

  35. Suzi

    June 9, 2021 , 5:33 am

    I thought about maybe Mandarin oranges or pineapple and raspberry vinaigrette with the rest of ingredients… Can’t wait to make it
    Thank you again. ?

  36. Megan AlgaeCal

    June 11, 2021 , 3:54 pm

    Yum, these sound like they would work great with this recipe, Suzi! We’ll have to give these a try sometime as well 😀

    Thanks for the ideas and hope you enjoy the recipe!

    -Megan @ AlgaeCal

  37. Patricia bain

    June 27, 2021 , 8:48 am

    Delicious and good for you too c win win

  38. Blaire AlgaeCal

    June 30, 2021 , 1:46 pm

    Absolutely, Patricia! ?

    – Blaire @ AlgaeCal

  39. Gloria

    July 9, 2021 , 5:14 am

    Thank you ,recipe looks yummy.

  40. Megan AlgaeCal

    July 9, 2021 , 11:45 am

    You’re most welcome, Gloria!

    Let us know what you think after giving it a try 😀

    -Megan @ AlgaeCal

  41. Juliet

    August 16, 2021 , 12:05 pm

    We are in the stage of bones loss after menopause where no more estrogen production and bone ? loss is what we’re getting broken fractured easily we need repair ?‍? and have to eatcalcium ? food ? rich inCa have good ? ? density of our bones the skeletal system is our foundation amen ? amen ?

  42. Kim Farmer

    August 17, 2021 , 12:02 pm

    Love this site because of all the information you give. The recipes look delicious. Getting started today and very exited. Thanks for sharing

    Thank you,
    Kim Farmer

  43. Megan AlgaeCal

    August 18, 2021 , 3:08 pm

    So happy to hear this, Kim!

    Thanks for taking the time to share your feedback and hope you enjoy the recipes 😀

    – Megan @ AlgaeCal

  44. Angelle

    August 24, 2021 , 6:46 am

    Would like to make the recipe

  45. Blaire AlgaeCal

    August 26, 2021 , 1:51 pm

    Let us know if you give it a try, Angelle! ?

    – Blaire @ AlgaeCal

  46. Maribel amador

    August 22, 2021 , 3:59 pm

    Me parecen muy buenas recetad

  47. Blaire AlgaeCal

    August 26, 2021 , 1:55 pm

    Gracias Maribel ?

    – Blaire @ AlgaeCal

  48. Patricia Raftery

    August 29, 2021 , 5:58 pm

    The food that was shown looks great

  49. Ishneet AlgaeCal

    September 1, 2021 , 3:19 pm

    We are so happy to know that, Patricia!

    Let us know after giving it a try ?

    -Ishneet @ AlgaeCal

  50. Maria Chamberlain

    September 1, 2021 , 7:23 am

    How can i get copies of your delicious recipes
    I would love to try them

  51. Ishneet AlgaeCal

    September 1, 2021 , 3:22 pm

    Great to hear, Maria!

    We have lots of recipes, nutrition info, and exercises targeted to bone health on our blog

    Feel free to take a look! 🙂

    -Ishneet @ AlgaeCal

  52. Ann

    September 2, 2021 , 10:13 pm

    I am diabetic. I need to eat healthy. Bring it on.

  53. Maria Chamberlain

    September 1, 2021 , 7:25 am

    How can i get copies of your delicious recipes
    I would love to try them
    [email protected]

  54. Ishneet AlgaeCal

    September 3, 2021 , 4:05 pm

    Hi Maria!

    We have lots of recipes, nutrition info, and exercises targeted to bone health on our blog here. Feel free to take a look! 🙂

    Let us know if any questions.

    -Ishneet @ AlgaeCal

  55. Andrea stith

    September 5, 2021 , 11:39 am

    I would love to make this recipe. Sounds delicious.

  56. CRmen

    September 8, 2021 , 11:21 am

    I liked

  57. Patricia Haarhaus

    September 4, 2021 , 9:47 pm

    Needed this I have gout and need new recipes as I transtion to a healthier diet

  58. Ishneet AlgaeCal

    September 14, 2021 , 1:59 pm

    So happy to hear this, Patricia!

    Thanks for taking the time to share your feedback and hope you enjoy the recipes ?

    – Ishneet @ AlgaeCal

This article features advice from our industry experts to give you the best possible info through cutting-edge research.

Prof. Didier Hans
PHD, MBA - Head of Research & Development Center of Bone Diseases, Lausanne University Hospital CHUV, Switzerland,
Lara Pizzorno
MDiv, MA, LMT - Best-selling author of Healthy Bones Healthy You! and Your Bones; Editor of Longevity Medicine Review, and Senior Medical Editor for Integrative Medicine Advisors.,
Dr. Liz Lipski
PhD, CNS, FACN, IFMP, BCHN, LDN - Professor and Director of Academic Development, Nutrition programs in Clinical Nutrition at Maryland University of Integrative Health.,
Dr. Loren Fishman
MD, PhD - Medical Director of Manhattan Physical Medicine & Rehabilitation and Founder of the Yoga Injury Prevention Website.,
Dr. Carole McArthur
MD, PhD - Professor of Immunology, Univ. of Missouri-Kansas City; Director of Residency Research in Pathology, Truman Medical Center.,