Easy, Delicious Bone Friendly Satay Chicken Bowl — Cooks in 10 Minutes! 

Updated: March 20, 2023

Craving a quick, easy, and insanely delicious meal that’ll be a hit with your loved ones — and your bones? This satay chicken bowl recipe checks all the boxes. 

Inspired by one of Southeast Asia’s most famous dishes, this colorful beauty will bring ALL the vibrant flavors to your weeknight dinner table. Imagine succulent, pan seared chicken thighs piled high above a bed of fluffy jasmine rice — then loaded with lots of fresh veggies. 

And the finishing touch? A rich, addictive peanut dressing everyone will go nuts for. It’s the star of this show!

Of course, the rice, chicken, and veggies give you a fantastic mix of protein and nutrients. But one ingredient kicks the bone health benefits to another level. Nutritional yeast. 

Not only is it packed with bone boosting protein, it also contains several bone supporting minerals including zinc and selenium.

This delectable dish delivers on every level. It’s bone-healthy. It’s easy. And it’s oh so delicious. Plus, it only takes 10 minutes to cook. Who could ask for more?  

Satay Chicken Bowl

Delicious Satay Inspired Chicken Bowl

Gluten-Free, Dairy-Free
Note: Swap the chicken for tofu or chickpeas for a fantastic vegetarian option!
If you or any of your dinner guests have nut allergies, just replace the peanut butter with tahini (ground sesame butter) and omit the cashews.
Before you start slicing and dicing your lemongrass, pull away and discard any fibrous wood. It’s not exactly fun to eat. Only use the soft inside of the stalk in your dish.
4.50 from 4 votes
Prep Time 20 minutes
Cook Time 10 minutes
Total Time 30 minutes
Servings 4 people
Calories 620 kcal

Ingredients
  

  • 2 cups rice cooked and cooled
  • 4 (3 oz) boneless, skinless chicken thighs
  • 1 tbsp avocado oil
  • 2 cups spinach
  • 1 large red pepper thinly sliced
  • 2 mini cucumbers thinly sliced
  • 1 large carrot peeled and shredded
  • 2 scallions cut on the bias
  • cilantro optional
  • cashews optional
  • salt and pepper to taste

Dressing:

  • 1/4 cup nutritional yeast flakes
  • 1 tbsp peanut butter
  • 3 tbsp water
  • 2 tbsp tamari
  • 1 tbsp apple cider vinegar
  • 1 tbsp lime juice freshly squeezed
  • 1 clove garlic minced
  • 1 tsp ginger minced
  • 1 tsp lemongrass minced
  • 1/2 cup avocado oil

Instructions
 

  • Heat avocado oil in a skillet, over medium high heat.
  • Pat chicken thighs dry and season with salt and pepper. Add to skillet and cook for 4-5 minutes on each side, flipping only once to achieve a crispy sear and maintain moisture in the meat.
  • Remove the chicken from the pan, allowing to cool before slicing.
  • Combine nutritional yeast, peanut butter, water, tamari, apple cider vinegar, lime juice, garlic, ginger, and lemongrass in a blender on medium speed. Add oil in a steady stream to allow to emulsify.
  • Layer rice, chicken thighs, and vegetables into bowls.
  • Garnish with scallions, cilantro, cashews, and serve with dressing!

Nutrition

Calories: 620kcalCarbohydrates: 36gProtein: 30gFat: 40gSaturated Fat: 6gPolyunsaturated Fat: 6gMonounsaturated Fat: 26gTrans Fat: 0.02gCholesterol: 107mgSodium: 650mgPotassium: 874mgFiber: 4gSugar: 6gVitamin A: 5144IUVitamin C: 49mgCalcium: 76mgIron: 3mg
Tried this recipe?Let us know how it was!

Amazing Bone Health Benefits of Nutritional Yeast

Nutritional yeast, AKA “nooch,” is an inactive type of yeast made from beet molasses and sugarcane.

It brings several bone supporting minerals to the table including:

  • Selenium
  • Zinc 
  • Manganese 
  • Magnesium

Oh, and the goodness of nooch doesn’t stop there. It’s one of the few vegan options that can call itself a complete protein. 

That’s because it has all nine essential amino acids that animal proteins do. In fact, 1.5 tablespoons have eight grams of protein — whereas a little old egg only has six. 

And when it comes to your bones, protein is very important.

You see, protein makes up roughly one-third of your bone mass1 (the amount of protein your bones contain). It also makes up half of your bone volume (the amount of space protein takes up). 

So your bones crave protein. And thanks to the nooch and tender chicken thighs in this easy, mouthwatering recipe, they’ll get plenty of it.

Satay Chicken Bowl Recipe Takeaways

If you’re in the mood for something new and exotic but don’t want to compromise your bone health, this satay chicken bowl is the perfect meal. 

Packed with bone-protective proteins and minerals, this flavorful dish will keep your bones and taste buds happy. Plus, it’s gluten-and dairy-free. 

So enjoy this tangy, savory treat as much as you like. And rest easy knowing you’re taking good care of your bones at the same time. 

I’d love to hear what you think about the recipe. So don’t forget to leave a comment and let me know how you enjoyed it!

To learn more about healthy aging and bone health, sign up for our newsletter and receive weekly updates.

FAQ

What is chicken satay made of?

It’s made with chicken, lemongrass, garlic, fresh ginger, salt, and pepper — all coated in a divinely delicious peanut sauce. So it’s the perfect blend of sweet and salty flavors — a true love story.

What can I use instead of peanuts in satay sauce?

If you or any of your dinner guests have nut allergies, just replace peanut butter with tahini (ground sesame butter) to create delicious nut-free satay sauce.

What does nutritional yeast do for you?

In addition to having loads of bone boosting protein and minerals, it supports your immune system. Plus, it promotes healthy nails, skin, and hair.

References

1. Robert P Heaney, Donald K Layman, “Amount and type of protein influences bone health,” The American Journal of Clinical Nutrition, Volume 87, Issue 5, May 2008, Pages 1567S–1570S. https://academic.oup.com/ajcn/article/87/5/1567S/4650438

Article Comments

Add New Comment

Your email address will not be published. Required fields are marked *

Recipe Rating




  1. Lisa

    March 16, 2023 , 5:42 pm

    Where is the best place to get the non fortified nutritious yeast?

  2. Chelsea Dugas

    March 17, 2023 , 8:09 am

    Hi, Lisa! There are tons of great brands on the market that offer quality non-fortified nutritional yeast! You should be able to find some at your local health food store, otherwise, the internet has an abundance of them. At a quick glance, THIS or THIS would be some good examples. hope that helps! 🙂

    – Chelsea @ AlgaeCal

  3. Ruby

    March 18, 2023 , 5:35 pm

    I have used Braggs and also ordered from Dr. Berg. My favorite is Dr. Berg’s but hubby likes the Braggs.

  4. Chelsea Dugas

    March 20, 2023 , 1:33 pm

    Both great and reputable brands, Ruby! I guess it comes down to personal preference. 😉

    – Chelsea @ AlgaeCal

  5. Diana

    March 19, 2023 , 4:12 pm

    Is it best to use non fortified nutritional yeast? Is one better for bone health or overall health?

  6. Chelsea Dugas

    March 20, 2023 , 1:30 pm

    Hi, Diana! It comes down to a personal choice really. Non-fortified nutritional yeast has not been altered, containing only the naturally-occurring vitamins and minerals. Fortified nutritional yeast has added vitamins and minerals to boost its nutritional content. Hope this helps to clarify! 🙂

    – Chelsea @ AlgaeCal

  7. Sharon seabrook

    May 3, 2023 , 9:22 am

    Try NoochyLiscious brand of nutritional yeast… very cheesy good!!

  8. Nancy

    March 18, 2023 , 8:01 am

    I struggle to see this as a healthy meal option considering how much oil it contains, even though the oil is a healthy type of oil.

  9. Chelsea Dugas

    March 20, 2023 , 12:39 pm

    Hi, Nancy! Healthy fats are very good for our health and have many benefits. Also, take into consideration that the recipe makes 4 portions, which definitely reduces the quantities we see in the recipe! Hope this helps! 🙂

    – Chelsea @ AlgaeCal

  10. Barbara

    March 19, 2023 , 1:23 am

    This sounds yummy! Could substituting almond butter for the peanut butter work?

  11. Chelsea Dugas

    March 20, 2023 , 12:49 pm

    Hi, Barbara! You can absolutely substitute the peanut butter for almond butter if you like, though it may give it a slightly different flavour (most likely just as good, though!) Enjoy! 🙂

    – Chelsea @ AlgaeCal

  12. Kelly parmeter

    March 19, 2023 , 2:51 pm

    5 stars
    can you please send the recipe for bone health

  13. [email protected]

    March 20, 2023 , 4:02 pm

    Hello Kelly,

    May I ask if you are looking for a specific recipe about bone health? Look forward to hearing back 🙂

    – Hillary @ AlgaeCal

  14. Dolores Garcia

    April 1, 2023 , 8:53 am

    What markets can one obtain nooch iaround Arcadia, CA?

  15. Chelsea Dugas

    April 3, 2023 , 12:24 pm

    Hi, Dolores! You should be able to find nutritional yeast easily in most health food stores in your area, if not, there are plenty of online stores that also provide it, like THIS one for example. Hope this helps! 🙂

    – Chelsea @ AlgaeCal

  16. Linda

    April 7, 2023 , 6:37 pm

    5 stars
    Mine didn’t look as pretty as the picture, but very delicious!!!

  17. Chelsea Dugas

    April 10, 2023 , 11:38 am

    Happy to hear it was tasty, Linda! Be sure to peruse all of our other recipes on our BLOG. Enjoy! 🙂

    – Chelsea @ AlgaeCal

  18. June Parks

    June 3, 2023 , 5:55 am

    I read in previous research articles that rice was not good for the bones, what is your opinion on eating rice

  19. Samantha AlgaeCal

    June 5, 2023 , 12:17 pm

    June, there is a substance called phytate, found in rice that is known to hinder calcium absorption, which is essential for our bone health. While white rice has less phytic acid than brown rice, the latter is generally considered more nutritious overall. However, soaking rice overnight before cooking can help reduce the amount of phytic acid present. I hope you find this information helpful! 🙂

    – Sam @ AlgaeCal

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

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, B.Phil.,(oxon.) - Medical Director of Manhattan Physical Medicine & Rehabilitation and Founder of the Yoga Injury Prevention Website.,
Prof. Didier Hans
PHD, MBA - Head of Research & Development Center of Bone Diseases, Lausanne University Hospital CHUV, Switzerland,