This high protein crispy rice salad is the bowl I make when I want something that actually tastes exciting and keeps me full through the evening. Crispy oven-baked jasmine rice, golden pan-fried chicken thighs, edamame, crunchy vegetables, and a cilantro lime tahini dressing that pulls everything together. I started making this on Sunday meal prep days and it became the recipe I look forward to most throughout the week.
Table of Contents
Ingredients for High Protein Crispy Rice Salad
I always use day-old refrigerated jasmine rice for this recipe because freshly cooked rice holds too much moisture and bakes up soft instead of crunchy. Cold rice straight from the fridge is the one ingredient tip that makes the biggest difference in the finished bowl.
For the Crispy Rice
- 3 cups cooked jasmine rice (cooled completely, day-old refrigerated preferred)
- 2 tbsp tamari (I recommend tamari over regular soy sauce for a slightly richer, less salty flavor)
- 1 tbsp rice vinegar
- 1 tsp honey
- 2 tsp toasted sesame oil
- 1 clove garlic, finely minced
For the Chicken
- 1.3 lbs boneless skinless chicken thighs, diced into 1-inch pieces (my preference is thighs over breast since they stay juicy and develop better color in the pan)
- 2 tbsp cornstarch
- 1/4 tsp fine sea salt
- Fresh cracked black pepper to taste
- 2 tbsp extra virgin olive oil
For the Cilantro Lime Dressing
- 2.5 tbsp fresh lime juice (in my experience fresh lime makes a noticeable difference over bottled)
- 2 tbsp unhulled tahini
- 2 tsp fish sauce
- 1/2 cup fresh cilantro, loosely packed
- 2 tbsp water
- 1 tsp honey
- 1 tbsp extra virgin olive oil
- 1/4 tsp fine sea salt
For the Salad
- 1/2 head iceberg lettuce, finely shredded
- 2 Lebanese or Persian cucumbers, sliced into thin rounds
- 1 cup shelled edamame beans
- Handful of fresh mint leaves
- 3 stalks green onions, thinly sliced
- 1/3 cup roasted cashews, roughly chopped
Step-by-Step Instructions
I recommend reading through all five steps before you start since the rice and chicken can be timed to finish around the same time with a little planning. The key to this high protein crispy rice salad is keeping each component separate until the moment you serve.
Step 1: Preheat your oven to 400°F using conventional bake mode. Place a large rimmed baking sheet inside the oven while it preheats and let it get hot for 5 minutes. This hot tray is what starts the crisping process immediately when the rice hits the surface. In a bowl, whisk together tamari, rice vinegar, honey, sesame oil, and minced garlic. Add the cold rice and toss until every grain is coated. Carefully remove the hot tray from the oven, spread the rice in a thin even layer, and return to the oven. Bake for 14 minutes, tossing once at the 7-minute mark, until the rice is golden and noticeably crunchy when you press on it.
Step 2: While the rice bakes, toss diced chicken thighs with cornstarch, salt, and pepper until evenly coated. Heat olive oil in a large skillet over medium heat. Add the chicken in a single layer without overcrowding, working in two to three batches. Cook each batch for 6 to 8 minutes, turning as needed, until golden on all sides and cooked through. Transfer to a paper towel-lined plate and repeat with remaining chicken. Crowding the pan is the main reason chicken steams instead of browns, so do not rush this step.
Step 3: Add lime juice, tahini, fish sauce, fresh cilantro, water, honey, olive oil, and salt to a small blender or food processor. Blend on high until smooth and creamy. Taste and adjust with more lime juice for brightness or a splash more water to thin it out to a pourable consistency.
Step 4: Shred the iceberg lettuce finely, slice the cucumbers into thin rounds, and thinly slice the green onions. Have the edamame, mint leaves, and chopped cashews ready in separate small bowls so assembly moves quickly.
Step 5: In a large salad bowl, combine the cooked chicken, shredded lettuce, cucumbers, mint, green onions, and edamame. Drizzle the dressing over and toss until everything is lightly coated. Scatter the crispy rice and chopped cashews on top right before serving. Do not toss the crispy rice into the bowl or it will lose its crunch. Serve immediately for the best texture.
Best Things to Serve Alongside High Protein Crispy Rice Salad
This bowl is a full meal on its own but works well alongside lighter sides or as part of a larger spread.
BBQ Chicken Skewer Salad: If you are serving this for a group or want a second protein-forward salad option, this BBQ chicken skewer salad brings a smoky, charred flavor that contrasts beautifully with the fresh, bright cilantro lime dressing in this bowl.
Mediterranean Chickpea Salad: For a fresh, no-cook side that adds extra protein and fiber without any effort, this Mediterranean chickpea salad with lemon vinaigrette shares a citrus-forward flavor profile that pairs naturally alongside.
Chickpea Feta Avocado Salad: A creamy, satisfying side that adds healthy fat and extra texture contrast to the plate, this chickpea feta avocado salad works especially well when you want something more substantial alongside the crispy rice bowl.
Healthy Sauteed Vegetables: A quick warm skillet of healthy sauteed vegetables adds a light cooked component that balances the freshness of the cold salad without competing with the bold dressing.
Crispy Salmon and Rice Bowl: If you love the crispy rice concept and want to explore another high-protein bowl variation for your meal prep week, this crispy salmon and rice bowl uses a similar technique with a completely different flavor direction that is worth having in rotation.
If you are looking for more high-protein chicken dinner ideas, this high protein chicken orzo and this kale chickpea quinoa salad are two more satisfying bowls that fit perfectly into a healthy weekly dinner plan.
Keeping and Serving Your High Protein Crispy Rice Salad
Store all components separately for the best results. The cooked chicken and crispy rice each keep in airtight containers in the refrigerator for up to 2 days. The cilantro lime dressing keeps in a sealed jar for up to 1 week. Do not store the assembled salad with the dressing already mixed in or the lettuce and rice will go soft.
This salad is served cold or at room temperature with no reheating needed. I recommend taking the chicken out of the refrigerator about 10 minutes before assembling so it is not ice cold when it goes into the bowl.
Pro tip: if you are meal prepping this for the week, keep the crispy rice in its own container and add it to each bowl only when you sit down to eat. Even after a day or two in the fridge it still has some texture, but adding it fresh to each bowl keeps it at its crunchiest.
FAQs
Why does my crispy rice come out soft instead of crunchy?
The two most common causes are using freshly cooked rice instead of day-old refrigerated rice, and not preheating the baking sheet before adding the rice. Both steps are essential. Cold rice has less moisture, and the hot tray starts the crisping process immediately.
Can I make this salad without fish sauce in the dressing?
Yes. Replace the fish sauce with an equal amount of low-sodium soy sauce or tamari. A small splash of Worcestershire sauce also works if you want a similar depth of flavor. The fish sauce adds a background umami note so any of these substitutes perform well.
Can I use chicken breast instead of chicken thighs?
Yes, though thighs give a juicier, more forgiving result. If using chicken breast, be careful not to overcook it since breast meat dries out faster. Cut into similar 1-inch pieces, coat in cornstarch the same way, and cook in batches until just cooked through at 165°F internal temperature.
High Protein Crispy Rice Salad
Ingredients
Equipment
Method
- Preheat oven to 400 degrees F using conventional bake mode. Place a large rimmed baking sheet inside to heat for 5 minutes. Whisk together tamari, rice vinegar, honey, sesame oil, and minced garlic. Toss with cold rice until fully coated. Spread in a thin even layer on the hot baking sheet. Bake for 14 minutes, tossing once at the 7-minute mark, until golden and crunchy.
- Toss diced chicken thighs with cornstarch, salt, and pepper. Heat olive oil in a large skillet over medium heat. Cook in 2 to 3 batches in a single layer for 6 to 8 minutes per batch until golden on all sides and cooked through. Transfer to a paper towel-lined plate.
- Blend lime juice, tahini, fish sauce, cilantro, water, honey, olive oil, and salt in a small blender until smooth and creamy. Adjust seasoning to taste.
- Shred the iceberg lettuce finely, slice cucumbers and green onions, and prepare the edamame, mint, and chopped cashews in separate small bowls.
- In a large salad bowl, combine chicken, lettuce, cucumbers, mint, green onions, and edamame. Drizzle with dressing and toss to coat. Scatter crispy rice and cashews on top right before serving. Do not toss the crispy rice in. Serve immediately.
