Healthy & Easy Thai Chicken Soba Noodle Salad Jars: Your Ultimate Meal Prep Guide

Welcome to the perfect solution for vibrant, healthy, and incredibly convenient summer meals: these delightful Thai Chicken Soba Noodle Salad Jars! Offering a fresh, exciting twist on traditional cold noodle salads, these jars are not just a treat for your taste buds but also a savvy choice for anyone embracing a meal prep lifestyle. Imagine a symphony of tender chicken, wholesome soba noodles, crisp vegetables, and a creamy, homemade satay sauce, all beautifully layered and ready to be enjoyed with a simple shake. Whether you’re planning your week’s lunches or seeking a quick, nutritious dinner, these salad jars promise flavor, freshness, and ease in every single bite.

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Why You’ll Love These Thai Chicken Soba Noodle Salad Jars

These salad jars are more than just a recipe; they’re a smart and delicious way to ensure you have wholesome, exciting meals ready to go throughout your week. Here’s why they’ll become a staple in your meal prep routine:

• Perfect for Meal Prep: Designed specifically for make-ahead convenience, these jars keep ingredients fresh for days, making healthy eating effortless.
• Nutrient-Packed: Featuring lean chicken, nutrient-dense soba noodles, and a medley of fresh vegetables, this salad is a powerhouse of essential vitamins, minerals, and fiber.
• Irresistible Thai Flavors: The star of the show is undoubtedly the homemade satay sauce, boasting a perfect balance of savory, sweet, and tangy notes with a hint of spice. It coats every ingredient beautifully.
• Customizable: Easily adapt the recipe to your preferences or what you have on hand. Swap proteins, add different veggies, or adjust the spice level to make it truly your own.
• No More Soggy Salads: Thanks to the clever layering technique, your noodles and vegetables remain crisp and fresh until you’re ready to eat, preventing any unwanted sogginess.

Ingredients and Smart Substitutions

Crafting these delicious Thai Chicken Soba Noodle Salad Jars is a breeze with a few key ingredients. Many of these can be easily substituted based on what you have in your pantry or your dietary preferences, making this recipe incredibly versatile. Here’s a detailed look:

• Chicken Breast – The lean protein base of our salad. Using freshly cooked chicken breasts ensures tenderness and flavor, but this recipe is also fantastic for repurposing any leftover chicken you might have, such as rotisserie chicken. For a vegetarian option, consider firm tofu or tempeh.
• Soba Noodles – These thin Japanese buckwheat noodles are a healthier and more flavorful alternative to traditional wheat noodles. If soba isn’t available, Korean buckwheat noodles or whole wheat vermicelli are excellent choices. Ramen noodles can also work, but be mindful of their potentially higher oil and salt content.
• Broccoli Slaw – This adds a wonderful crunch and a boost of nutrients. Kale slaw, cabbage slaw, or any mix of thinly julienned cabbage and other vibrant vegetables (like carrots or bell peppers) would be equally delicious and provide a similar texture.
• Red Pepper – Provides a sweet, crisp bite and a pop of color. Feel free to use any color bell pepper you prefer, such as yellow, orange, or green, all offering similar nutritional benefits and crunch.
• Green Onions – These add a mild, fresh oniony flavor that brightens the salad. Chives are a good substitute, or you can omit them entirely if you’re not a fan.
• Peanuts – Essential for that satisfying crunch and nutty flavor characteristic of Thai cuisine. If you have a peanut allergy or simply want to try something different, other crunchy nuts like cashews or almonds would be great. For a nut-free version, toasted sunflower or pumpkin seeds work well.
• Cilantro – A classic herb in Thai dishes, offering a distinctive fresh and citrusy note. However, if you’re among those who find cilantro unappealing, fresh basil can be a delightful alternative, or you can simply leave it out.

For the Creamy Satay Sauce:

• Coconut Milk – Opt for full-fat coconut milk from a can. This is crucial for achieving the rich, creamy texture and authentic flavor of a traditional satay sauce. While low-fat varieties can be used in a pinch, expect a less indulgent and creamy result.
• Peanut Butter – The heart of the satay sauce, providing its characteristic nutty flavor and smooth consistency. Any natural nut or seed butter (like almond butter or sunflower seed butter) can be used as a substitute, adjusting for sweetness as needed.
• Soy Sauce – Adds depth and umami. For gluten-free options or reduced sodium, coconut aminos or tamari are excellent, direct substitutions.
• Rice Vinegar – Contributes a crucial tang that balances the richness of the peanut butter. White wine vinegar, red wine vinegar, or apple cider vinegar can be used if rice vinegar is not available, though the flavor profile might shift slightly.
• Sesame Oil – Provides a distinct, aromatic nuttiness. If you don’t have it, a neutral cooking oil like olive oil or canola oil can be used, though you’ll miss some of the signature sesame aroma.
• Dried Ginger – Offers a warm, spicy kick. Freshly grated ginger will provide a more vibrant flavor, or ginger powder can be used as a convenient alternative. Adjust the amount to your taste.

Simple Steps to Assemble Your Thai Chicken Soba Noodle Salad Jars

Creating these vibrant and flavorful salad jars is straightforward and efficient, making them ideal for busy schedules. Follow these easy steps to bring your delicious meal prep to life:

1. Prepare the Soba Noodles: Cook the soba noodles according to the package directions. Soba noodles typically cook very quickly, often in just 2-3 minutes in boiling water. Once cooked, rinse them under cold water to stop the cooking process and prevent them from sticking together. Drain well and set aside.
2. Craft the Creamy Satay Sauce: In a small bowl, whisk together all the ingredients for your satay sauce: coconut milk, peanut butter, soy sauce, rice vinegar, sesame oil, and dried ginger. Stir until completely smooth and well combined. This sauce is the star, so ensure it’s perfectly blended!
3. Slice the Chicken: If you’re using leftover chicken, simply shred or dice it into bite-sized pieces. If cooking fresh chicken, sauté chicken breasts in a skillet with a touch of olive oil over medium-high heat until cooked through (about 7-8 minutes per side for medium-sized cutlets). Then, cut the cooked chicken into uniform bite-sized pieces.
4. Assemble Your Jars: This is where the magic of meal prep jars happens! Follow the specific layering instructions below to ensure your salad stays fresh and delicious. Start with the dressing at the bottom and build your layers upwards.
5. Store or Serve: Once assembled, securely place the lids on your mason jars. Store them in the refrigerator for convenient grab-and-go meals. When you’re ready to eat, simply give the jar a good shake to distribute the sauce evenly, then pour into a bowl and enjoy.

The Secret to Freshness: Layering Your Salad Jars Perfectly

The art of keeping your mason jar salads fresh for several days lies entirely in the layering technique. The goal is to keep the dressing separate from the more delicate ingredients until you’re ready to eat, preventing any unwanted sogginess. Follow this specific order for optimal freshness and enjoyment:

• 1. Satay Sauce: Always start with the dressing at the very bottom of the jar. This acts as a protective layer and ensures that all other ingredients are coated when you shake the jar.
• 2. Cooked Chicken: Next, add your protein. The chicken is sturdy enough to sit directly in the dressing without becoming soggy.
• 3. Hearty Veggies: Layer in your more robust vegetables, such as the broccoli slaw and red pepper. These ingredients can withstand proximity to the dressing without losing their crunch.
• 4. Soba Noodles: Place the cooked and cooled soba noodles on top of the vegetables. The previous layers provide a buffer, keeping the noodles from sitting directly in the sauce.
• 5. Delicate Garnishes: Finally, add any delicate ingredients and garnishes at the very top. This includes your fresh green onions, crunchy peanuts, and aromatic cilantro. They stay crisp and vibrant until the last minute.

Once all your layers are in place, firmly screw on the lid of your mason jar, and you’re good to go! This strategic layering ensures that every component of your salad remains in its prime condition until lunchtime. It’s a simple trick that makes all the difference in meal prep success!

Frequently Asked Questions About Soba Noodles and Salad Jars

Storing and Reheating Your Salad Jars

One of the greatest advantages of these Thai Chicken Soba Noodle Salad Jars is their impressive shelf life and convenience for meal prep. Properly prepared and stored, these delicious salads will remain fresh and vibrant for 4 to 5 days when kept in the refrigerator. This makes them an ideal candidate for your weekly meal planning, ensuring you have healthy and flavorful lunches or dinners ready throughout your busy week.

The secret to maintaining their freshness lies, as mentioned, in the strategic layering of your ingredients. By placing the dressing at the bottom and progressing with sturdier ingredients before adding the more delicate ones, you create a barrier that prevents sogginess.

When you’re ready to indulge in your prepped salad, simply grab a jar from the fridge. Give it a good, vigorous shake to thoroughly mix the satay sauce with all the delicious layers of chicken, noodles, and crisp vegetables. This ensures every bite is bursting with flavor. While you can certainly eat it directly from the jar, for the best eating experience, it’s recommended to pour the contents into a large, deep bowl. This allows for easier tossing and ensures an even distribution of all the components, giving you a perfect salad every time.

Freezing Leftover Chicken for Future Meal Prep

Whether you’re using chicken cooked specifically for this recipe or repurposing leftover chicken, managing extra portions efficiently is key to smart meal prepping. Any leftover cooked chicken can be easily frozen for future meals, extending its usability and preventing food waste. This means you can always have a protein source ready to quickly assemble new salad jars or incorporate into other dishes.

To freeze the chicken, ensure it has cooled completely to room temperature. Then, transfer it to a freezer-safe bag or an airtight container. Make sure to remove as much air as possible from the bag to prevent freezer burn. Properly stored, the chicken will maintain its quality in the freezer for up to 3 months.

When you’re ready to use your frozen chicken, the best method for thawing is to transfer it from the freezer to the refrigerator the night before. This allows it to thaw slowly and safely. Once thawed, you have a couple of options: if you prefer your chicken warm, simply microwave it until heated through. Alternatively, for these cold noodle salad jars, you can add the thawed chicken directly to your jar without reheating, maintaining the cool, refreshing nature of the salad. This flexibility makes meal prep even easier and more adaptable to your preferences.

Explore More Delicious Salad Jar Recipes

If you’ve fallen in love with the convenience and deliciousness of these Thai Chicken Soba Noodle Salad Jars, you’re in for a treat! Mason jar salads are a fantastic way to keep your healthy eating on track throughout the week. They’re infinitely customizable, ensuring you never get bored with your meals. Here are some other fantastic salad jar recipes to inspire your meal prep:

• Mediterranean Chickpea Salad Jars: Bursting with fresh flavors like hummus, chickpeas, cucumbers, and tomatoes, dressed with a zesty lemon-herb vinaigrette. Perfect for a light and refreshing lunch.
• Meal Prep Low Carb Big Mac Salad Jars: Enjoy all the iconic flavors of a Big Mac, but in a healthy, low-carb salad form. This innovative recipe is surprisingly satisfying and incredibly fun.
• The Best Veggie Mason Jar Salad: A versatile vegetarian option packed with a colorful array of fresh vegetables and a hearty dressing, proving that salads can be both wholesome and exciting.

Experiment with these recipes to discover your new favorite grab-and-go meals. Each offers a unique flavor profile and nutritional benefits, ensuring your meal prep is anything but bland!

Essential Meal Prep Tools for This Recipe

Having the right tools can make your meal prep experience even smoother and more enjoyable. For these Thai Chicken Soba Noodle Salad Jars, a few key items will be invaluable. Investing in good quality meal prep containers not only helps preserve freshness but also makes the entire process more efficient. Here are my top recommendations for getting started:

• These are the mason jars I highly recommend. Their wide mouth and sturdy glass construction are perfect for layering and easy cleaning.
• For the soy sauce component of the satay dressing, this is the brand of tamari I enjoy using for a gluten-free option, and I also love this low-sodium soy sauce for a healthier choice.
• And of course, for high-quality protein, I source all my free-range chicken breasts from Butcher Box! They provide excellent meat that makes a difference in your recipes.

Equipping your kitchen with these items will undoubtedly elevate your meal prep game and ensure consistently delicious results for your Thai Chicken Soba Noodle Salad Jars and beyond.

Thai Chicken Soba Noodle Salad Jars

These Thai Chicken Soba Noodle Salad Jars are a delicious summer meal prep idea and a fun twist on a cold noodle salad.

4.88 from 8 votes

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Servings:

4
jars

Calories:

453
kcal

Author:

Taylor Stinson

Prep Time:

20 minutes
minutes

Cook Time:

5 minutes
minutes

Total Time:

25 minutes
minutes

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Ingredients

 

• 
  ▢
  
  
  2
  cups
  leftover chicken (can be rotisserie)

• 
  ▢
  
  
  1/2
  (363 g) package
  soba noodles

• 
  ▢
  
  
  2
  cups
  broccoli slaw

• 
  ▢
  
  
  1
  red pepper, sliced

• 
  ▢
  
  
  4
  green onions, sliced

• 
  ▢
  
  
  1/2
  cup
  roasted salted peanut halves

• 
  ▢
  
  
  Fresh chopped cilantro or basil (optional, to serve)

Satay Sauce

• 
  ▢
  
  
  1/2
  can
  full fat coconut milk (about 3/4 cup)

• 
  ▢
  
  
  2
  tbsp
  peanut butter

• 
  ▢
  
  
  1
  tbsp
  soy sauce

• 
  ▢
  
  
  1
  tbsp
  rice vinegar

• 
  ▢
  
  
  2
  tsp
  sesame oil

• 
  ▢
  
  
  1
  tsp
  dried ginger

Instructions

• Cook soba noodles according to package directions (usually 2 min in boiling water) and whisk together the ingredients for the satay sauce. Add sauce to bottom of a 950mL mason jar, followed by leftover chicken.
• If you need to cook the chicken fresh instead of using leftover chicken, saute four medium-sized chicken cutlets (or cut two medium-sized chicken breasts in half) in a skillet with a bit of olive oil over medium-high heat for 7-8 minutes per side, then cut up into bite-sized pieces. Otherwise, continue on with the following steps below.
• After you add chicken, add broccoli slaw, red pepper and soba noodles. Top each jar with green onions and peanuts. Shake jars before serving to distribute sauce, then pour into a large, deep bowl and enjoy! Bonus: if you’d like, garnish with fresh herbs like cilantro or basil.

Video

Notes

Layer your jars in this order: sauce, chicken, veggies, noodles, garnishes.

Swap out the soba noodles for vermicelli or ramen (although it will increase the calorie count).

Store these jars in the fridge for 4-5 days. Shake up the mason jar then dump it into a bowl.

Freeze the chicken for up to 3 months. Thaw in the fridge overnight then reheat in the microwave or add it to your salad jars cold.

Nutrition

Calories:
453
kcal
(23%)


Carbohydrates:
20
g
(7%)


Protein:
28
g
(56%)


Fat:
31
g
(48%)


Saturated Fat:
6
g
(38%)


Polyunsaturated Fat:
8
g


Monounsaturated Fat:
12
g


Cholesterol:
55
mg
(18%)


Sodium:
389
mg
(17%)


Potassium:
496
mg
(14%)


Fiber:
5
g
(21%)


Sugar:
4
g
(4%)


Vitamin A:
1950
IU
(39%)


Vitamin C:
117.2
mg
(142%)


Calcium:
70
mg
(7%)


Iron:
2.5
mg
(14%)