Vietnamese Chicken Zoodle Salad (High Protein & Low Carb)

Vietnamese Chicken Zoodle Salad preparation is the perfect way to enjoy the bright, zesty flavors of Southeast Asian cuisine while keeping things light and healthy. For many of us, traditional takeout can feel heavy because of the large portions of white rice or oily noodles. This recipe changes that by keeping all the wonderful herbs and spices you love but serving them in a way that makes you feel energized and vibrant. It is a wonderful choice for a warm day when you want a meal that is cooling but still very satisfying.

To prepare this recipe effectively, you simply swap traditional rice noodles for fresh zucchini “zoodles” and pair them with plenty of shredded chicken and crunchy peanuts. This simple switch allows you to enjoy a massive bowl of food without the heavy carb load that often leads to a sleepy afternoon. This creates a high protein vietnamese chicken zoodle salad that satisfies your takeout cravings while supporting your health goals. This refreshing bowl is a star in my 31+ Best High Protein Salad Recipes collection.

Is Vietnamese Zoodle Salad Good for Weight Loss?

Why a low carb vietnamese chicken salad works for your goals

If you are looking for a meal that helps you stay on track, a low carb vietnamese chicken salad is one of the best tools in your kitchen. The secret lies in something called “Volume Eating.” Zucchini noodles are almost entirely water and fiber, which means you can eat a huge, beautiful portion for very few calories. This helps you feel physically full without the heavy “stuffed” feeling that comes from pasta or rice. When you combine this volume with 40g of protein from the chicken, you create a meal that keeps your hunger quiet until dinner time.

Comparing zoodle bowls to traditional rice noodle salads

When you look at a traditional Vietnamese noodle salad (Bún Gà Nướng), a large portion of the calories comes from the dense rice vermicelli. While delicious, those carbs can add up quickly. By choosing a zoodle bowl with shredded chicken, you are cutting the calories of the base by nearly 90%. This allows you to add more “goodies” like crushed peanuts and extra herbs without worrying about the total count. I use this same “volume hack” in my Thai Peanut Chicken Salad, where we use cabbage and greens to create a massive, filling meal.

According to the experts at Healthline, zucchini is rich in antioxidants and water, which supports healthy digestion and skin. By focusing on high-protein, high-volume ingredients, you are helping your body maintain muscle while naturally lowering your calorie intake. This is the foundation of an easy asian zoodle salad for weight loss that actually tastes like a treat rather than a diet meal.

Vietnamese Chicken Zoodle Salad

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• Author: Isabella Martinez
• Total Time: 15 minutes
• Yield: 2 servings 1x

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Description

This Vietnamese Chicken Zoodle Salad is the ultimate “Better Than Takeout” lunch. By swapping rice noodles for fresh zucchini “zoodles” and utilizing a zesty, oil-free lime vinaigrette, we’ve created a massive 40g protein meal that is as light as it is filling. It is the perfect low carb vietnamese chicken salad for healthy weight loss and fresh summer eating!

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Ingredients

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• 2 large Zucchini, spiralized into noodles
• 10 oz Rotisserie chicken breast, shredded
• 1 cup Red cabbage, thinly shredded
• 0.5 cup Carrots, julienned or shredded
• 0.25 cup Roasted peanuts, crushed
• 0.5 cup Fresh mint and cilantro, chopped
• 2 tbsp High-quality fish sauce
• 3 tbsp Fresh lime juice
• 1 tsp Honey (or sugar substitute)
• 1 clove Garlic, minced
• 0.5 tsp Red chili flakes (optional)

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Instructions

1. The Zoodles: Spiralize your zucchini into long noodles. Sprinkle with a tiny pinch of salt, let sit for 5 minutes, then pat completely dry with a paper towel to remove excess moisture.
2. The Dressing: In a small jar, whisk together the fish sauce, lime juice, honey, minced garlic, and chili flakes. Add 1 tablespoon of water if you prefer a milder taste.
3. The Base: Place the dried zoodles in a large, wide mixing bowl.
4. The Mix: Add the shredded chicken, cabbage, and carrots to the bowl.
5. The Toss: Pour the lime vinaigrette over the salad and toss gently with tongs to coat everything evenly.
6. The Garnish: Fold in half of the fresh herbs.
7. The Serve: Divide into two bowls. Top with the remaining herbs and a generous sprinkle of crushed peanuts.
8. Enjoy: Serve immediately for the best crunch!

Notes

• Pro Tip: If you are meal prepping this, keep the zoodles and the dressing in separate containers. Use a paper towel in the zoodle container to keep them crisp.
• Shrimp Swap: This recipe is also incredible with 10 oz of garlic-seared shrimp instead of chicken.
• Heat Level: If you love heat, add a thin slice of fresh jalapeño or bird’s eye chili to the final bowl.

• Prep Time: 15 minutes
• Category: Lunch
• Method: Spiralized / No-Cook
• Cuisine: Vietnamese-American

Nutrition

• Serving Size: 1 bowl
• Calories: 365 kcal
• Sugar: 6g
• Sodium: 820 mg
• Fat: 11g
• Saturated Fat: 2g
• Carbohydrates: 18g
• Fiber: 5g
• Protein: 40g
• Cholesterol: 95 mg

Ingredients for the Best Vietnamese Chicken Zoodle Salad

The key to a restaurant-quality healthy zoodle salad recipe is using fresh, crunchy ingredients that provide different textures in every bite.

• The Base: How to Make Perfect Zucchini Noodles You will need 2 large zucchinis. Use a hand-held spiralizer or a countertop version to create long, noodle-like strands. Zucchini is the ultimate low-carb base because it stays crunchy and absorbs the flavors of the lime dressing beautifully.
• The Protein: Why Shredded Rotisserie Chicken is a Time-Saver Using a pre-cooked rotisserie chicken is my favorite “busy woman” hack. It saves you 20 minutes of cooking time and ensures your chicken is perfectly tender. Simply shred the breast meat while it’s still warm. If you prefer a hot-sear version with extra spice, you can use the chicken prep method from my Greek Gyro Salad.
• The Crunch: Shredded Carrots, Cabbage, and Peanuts Texture is everything! Shredded red cabbage and carrots add a beautiful color and a loud crunch. Topping the bowl with crushed roasted peanuts adds healthy fats and that signature Asian flavor profile. I use this same “bistro-style” crunch in my High Protein BBQ Chicken Chopped Salad.
• The Herbs: The Importance of Fresh Mint and Cilantro Fresh herbs are what make Vietnamese food so special. Don’t be shy—use a large handful of both mint and cilantro. They add a “cooling” effect that balances the heat of the dressing.

As noted by the Food Network, fresh herbs like mint and cilantro are not just for flavor; they are packed with vitamins and can help reduce sodium needs by providing natural zest.

The Dressing: Zesty Vietnamese Lime Vinaigrette

How do you make a healthy vietnamese salad dressing without oil?

The most common mistake people make with salads is drenching them in oil-based dressings. For this Vietnamese Chicken Zoodle Salad, we use a traditional “Nước Chấm” style dressing that relies on flavor rather than fat.

Balancing salty, sweet, and sour for the perfect punch

The secret to this dressing is a high-quality fish sauce and plenty of fresh lime juice. This creates an “umami” bomb that is savory, salty, and a little bit sweet.

• The Salty: Fish sauce provides a deep, savory flavor.
• The Sour: Fresh lime juice (never the bottled stuff!) provides the brightness.
• The Sweet: A tiny bit of honey or a brown sugar substitute balances the lime.
• The Heat: A few red chili flakes or a squeeze of Sriracha adds a gentle warmth.

This light, vinegar-based approach is very similar to the dressing in my High Protein Italian Antipasto Salad. According to WebMD, fish sauce is a fermented ingredient that adds significant depth of flavor for very few calories, making it a “cheat code” for healthy cooking.

Step-by-Step: How to Prepare Your Vietnamese Zoodle Bowl

Step 1: Spiralizing and “Salting” the Zoodles to Prevent Sogginess

Start by spiralizing your zucchini. A pro tip is to sprinkle them with a tiny pinch of salt and let them sit for 5 minutes. Then, pat them dry with a paper towel. This draws out the excess water so your salad doesn’t get “soupy” once you add the dressing.

Step 2: Shredding the Chicken and Prepping the Fresh Herbs

Shred your rotisserie chicken and chop your mint and cilantro. Make sure your herbs are very dry before chopping to prevent them from bruising and turning black. Consistent dicing of your carrots and cabbage is key for the “Perfect Bite,” just like the technique I use in my Buffalo Chicken Chopped Salad.

Step 3: Tossing Everything Together with the Lime Drizzle

Place your zoodles in a large bowl. Add the chicken, carrots, and cabbage. Pour the lime vinaigrette over the top and toss gently. Finish with a generous sprinkle of crushed peanuts and the fresh herbs right before serving.

Pro Tips: How to Keep Zoodle Salads Fresh

How do you keep zoodles from getting watery in the fridge?

Zucchini is 95% water, so if you store a dressed salad, it will eventually become watery. To keep your easy asian zoodle salad for weight loss fresh, always store the zoodles, chicken, and dressing in separate containers.

Can you meal prep vietnamese zoodle salad for work?

Yes! I recommend the “Paper Towel Method.” Place a folded paper towel at the bottom of your zoodle container. This will absorb any moisture that releases naturally during the day. For more cold lunch storage secrets and “soggy-proofing” tips, check out my High Protein Lunch Ideas guide.

Vietnamese Zoodle Salad Variations

1. Coastal Variation with Shrimp and Zoodles

If you are in the mood for seafood, swap the chicken for garlic-seared shrimp. Shrimp is incredibly lean and absorbs the lime dressing perfectly. You can borrow the simple shrimp prep from my High Protein Shrimp Avocado Salad to get this version on the table in minutes.

2. Vietnamese Fusion with Grapes and Apples

For those who love a “sweet and savory” mix, you can add some fruit-forward sweetness. I love adding the sliced grapes and crisp apple matchsticks from my Sonoma Chicken Salad. It adds a lovely juicy texture that pairs beautifully with the mint.

3. The Power Bowl Version: Adding Quinoa

If you’ve had a big workout and need a bit more energy, you can mix in a half-cup of cooked quinoa. This adds a “nutty” flavor and extra plant-based protein. I recommend mixing in the grains using the method from my Mediterranean Power Bowl.

FAQ: Vietnamese Zoodle Salad Mastery

Conclusion: Your New Go-To Light & Fresh Summer Lunch

This Vietnamese Chicken Zoodle Salad is the ultimate proof that you don’t need heavy pasta to feel satisfied. By focusing on fresh “zoodles” and high-quality protein, you can enjoy a massive, flavorful meal that supports your weight loss goals and keeps you feeling light all day. It’s a 15-minute gourmet lunch that delivers huge flavor and 40g of protein while keeping carbs low.

Ready for a sweet and salty gourmet treat for your next meal? Try my Peach and Prosciutto Salad next for another high-protein summer favorite!