Vietnamese Tofu Shirataki Salad with Chicken

Made with gluten-free Tofu Shirataki noodles, this low carb, refreshing salad is packed with chicken and vegetables. Get ready to slurp this up!

Refreshing, gluten-free Vietnamese Tofu Shirataki Salad that's ready in 15 minutes! | healthynibblesandbits.com

Thank you House Foods for sponsoring this post! Having cooked with House Foods’ Tofu Shirataki noodles for a while now, I can’t wait to share this recipe with you!

Please don’t judge me, but I always get a bit defensive when people tell me that they hate tofu. I suppose I should let you know that I’ve been raised on all the soy things (including stinky tofu), but I think you knew that about me already. So, when someone tells me that they hate tofu, one of the fundamental building blocks of my very existence, I take those remarks like a personal attack. Okay, I maybe I’m being a tad dramatic. Only a tad though. But come on, how can you not like tofu?

When I ask these people why they hate tofu, they tell me it’s because they find tofu boring. “It’s nothing but a big white block.” Rawr, that can’t be further from the truth! (<– Raptor “rawr” absolutely warranted in this context). There’s soooo many other ways to enjoy tofu, and in honor of National Soyfoods Month, I partnered up with House Foods to show you how to think outside the (tofu) block.

Here’s some of my favorite ways to enjoy tofu: fried, braised or baked tofu, and shirataki style.

Tofu Shirataki

Tofu Shirataki is a variation of the traditional Japanese shirataki noodles that are made from Asian yams. (For all you food nerds out there, the literal translation of shirataki means “white waterfall,” a good description of how the noodles look, quite frankly.) Instead of using yams only, House Foods’ Tofu Shirataki—you guessed it—is made with tofu, too. Well, aren’t you a smart one! In terms of texture, the noodles are crisper and chewier than your standard rice noodles.

I’ve started cooking with Tofu Shirataki over a year ago and have thrown it into stir fries and tossed it with pasta or pesto sauce with delicious results. Bet you didn’t think you would eat tofu noodles with pesto sauce! I sure as heck didn’t.

A few weeks ago, I made this Vietnamese Tofu Shirataki salad that I just couldn’t stop eating. I was slurping on this bowl of goodness so hard that I was told to pipe down a little. No shame. I mixed in some red cabbage, lettuce, cucumber, carrots, and red pepper this bowl, but you can always customize the recipe however you want. Make it seasonal by adding asparagus, peas, zucchini, or even some strawberries! Pump up the volume on the spices! Add some bacon! Maybe…

Refreshing, gluten-free Vietnamese Tofu Shirataki Salad that's ready in 15 minutes! | healthynibblesandbits.com

In case you’re wondering, Tofu Shirataki is just 10 calories and 3 grams of carbs. I’ve been baking so many cakes and cookies around here lately that my body desperately needed some low carb meals to balance out my diet. I can’t tell you how many of these salads I’ve slurped up lately.

I think we know by now why tofu deserves another shot just based on taste alone, but soy is very healthy for us too! Soy found in tofu and Tofu Shirataki has no cholesterol, is low in saturated fat and a great source of plant-based protein. Talk about a win-win for all of us!

So are you ready to hop on this tofu adventure with me?

Chicken and Tofu Shirataki Vietnamese Salad

Serves 2 to 3.

15 minPrep Time

15 minTotal Time

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Recipe Image

Ingredients

    Salad
  • 2 8 oz (225g) House Foods Tofu Shirataki noodles packages (I used the spaghetti shape)
  • 1 cup (135g) shredded cooked chicken breast
  • 1 cup (65g) shredded red cabbage
  • 1 cup (40g) shredded lettuce
  • 1/2 English cucumber, thinly sliced into half moons
  • 1/2 cup shredded carrots ( carrot sliced to matchsticks)
  • 2 stalks of green onion, thinly sliced
  • 1/2 large red pepper, thinly sliced
  • Salad Dressing
  • 4 TBS fish sauce
  • 4 tsp light brown sugar
  • 4 tsp lemon juice
  • 1 1/2 tsp sesame oil
  • Garnish
  • chopped fresh cilantro
  • chopped fresh basil
  • chopped peanuts
  • red pepper flakes

Instructions

  1. In a large bowl, mix all the salad ingredients together. Set aside.
  2. Whisk together the dressing ingredients until the sugar is dissolved. Toss the dressing with the salad.
  3. Top dressing with chopped cilantro, basil, peanuts, and red pepper flakes. Serve immediately.
Recipe Type: gluten-free, dinner, lunch

Notes

Adapted from House Foods .

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Refreshing, gluten-free Vietnamese Tofu Shirataki Salad that's ready in 15 minutes! | healthynibblesandbits.com

33 thoughts on “Vietnamese Tofu Shirataki Salad with Chicken

  1. Sarah
    I love tofu when it is prepared well, but I haven't had great luck with shirataki noodles. Thanks for giving me the motivation to try again!
    Reply
    1. Lisa Post author
      Thanks, Sarah! I think the trick is to add great tasting sauces to it. Let me know if you try the noodles again!
      Reply
  2. Joanne
    The.Boy used to "hate" tofu before he met me, but I'm pretty sure he'd never even had it before....so what he actually meant was that he' just never had tofu that he LIKED before. I'm pretty sure we would both love this noodle salad! Tofu and all. :)
    Reply
    1. Lisa Post author
      I'm sure you've converted him to better ways! And if he ever says "pass" to any of your tofu dishes, I'll come over and eat it!
      Reply
  3. Nutmeg Nanny
    I have a love hate relationship with tofu. I never grew up eating it so it's hard for me to come up with idea on how to use it. This dish looks totally tasty and a great way to use tofu....yum!
    Reply
    1. Lisa Post author
      I LOVE tofu in soups! I think soft tofu in soups is my favorite, even though they break apart so easily!
      Reply
  4. Bam's Kitchen
    Lisa, I love tofu! How could I not living in Asia?! I have never heard of these noodles and I can't wait to try them, another great grain free alternative for me. I love all the pretty vibrant and colorful veggies you have chosen but as you said you could use whatever you have in your crisper and a little red pepper for good measure is always welcome in our household. Pinning and sharing, of course!
    Reply
  5. Connie
    I make the ugliest surprised faced when people tell me they don't like tofu. I love it so much (stinky tofu too!). Tofu in general is so nonoffensive, and it goes with everything! I LOVE this Vietnamese salad. I am such a sucker for Vietnamese food as you know :P This is absolutely stunning!
    Reply
    1. Lisa Post author
      Thanks, Cathleen! That's so funny that people would let you know they hate tofu right after you say you're a vegetarian.
      Reply
  6. Maggie
    Wow, I never heard of tofu noodles and these look awesome! I totally understand what you mean by reduce the carb and balance the diet. I really need it too. But for me, noodles are so delicious to abandon! I'm so glad I found a wonderful solution now :)
    Reply
  7. Pingback: Low-Carb Chicken Tetrazzini | Healthy Nibbles & Bits

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