Chicken noodle salad- 20 minute low cal lunch

This vibrant, healthy noodle salad is loaded with crisp, colourful vegetables and tossed in a bold, spicy soy dressing that’s big on flavour but low in fat. The combination of crunchy peppers, shredded carrots, fresh greens and tender noodles creates a satisfying texture in every bite, while the savoury dressing ties everything together with just the right amount of heat. It’s the perfect balance of fresh, filling and flavourful.

Designed to keep you energised and satisfied, this salad also works brilliantly as a high-protein, meal-prepped lunch. Each serving provides 404 kcal, 30g protein, 45g carbohydrates (of which 16.5g sugars), 10g fat (of which 2g saturates), 7g fibre and 2g salt - making it a well-balanced option if you’re tracking your calories or focusing on your macros. The generous protein content helps keep you fuller for longer, while the fibre from the vegetables supports digestion and overall satiety.

It’s also incredibly convenient to make, which makes it perfect for busy weeks or when you simply don’t feel like spending hours in the kitchen. The recipe takes less than 20 minutes to prepare and under 10 minutes to cook, so you can have everything ready in around half an hour from start to finish. With minimal chopping, a quick simmer for the noodles, and a simple homemade dressing, it’s a straightforward process that doesn’t require any complicated techniques or specialist equipment.

That makes it an ideal quick and easy lunch to throw together on a lazy Sunday, especially if you’re planning your meals for the week ahead and keeping an eye on your calorie intake. Because you already know the nutritional breakdown per serving, it’s easy to log and track, helping you stay consistent with your goals without feeling restricted.

Simply divide the finished salad into individual containers and store them in the fridge. It holds up well for several days, meaning you’ll have a balanced, high-protein, vegetable-packed meal ready to grab on busy mornings. Not only does this save valuable time during the week, but it also saves money on buying lunch out - all while ensuring you’re eating something fresh, flavourful and nutritionally balanced, without compromising on taste or satisfaction.

Chicken noodle salad- ingredient recipe! 

70g/2½oz medium egg noodles
50g/1½oz of frozen peas or soybeans
One carrot, peeled; half a small red pepper, seeded and sliced; 75g/2½oz mangetout, cut in half lengthwise and trimmed
One cooked chicken breast (about 125g/4½oz) without bones or skin
Four trimmed and thinly sliced spring onions
One long red chilli, thinly cut (ideally deseeded)
Fresh coriander leaves, 15g/½oz
10g/½oz fresh mint leaves and 15g/½oz finely chopped toasted cashew nuts

Ingredient for the dressing! 
Three tablespoons of water
Three teaspoons of caster sugar
To taste, add ½ to 1 teaspoon of dry chilli flakes.
4 teaspoons of dark soy sauce
One teaspoon of roasted sesame oil

Chicken noodle salad- step by step instruction guide!

Step 1
To make the dressing, add the water, sugar and chilli flakes to a small saucepan and place it over a low heat. Warm gently, stirring occasionally, until the sugar has completely dissolved and the mixture is clear. Once dissolved, increase the heat slightly and bring it to the boil. Let it bubble for around 30 seconds, stirring to ensure everything is well combined and the chilli flakes infuse the syrup with a gentle heat. Remove the saucepan from the heat and carefully stir in the soy sauce and sesame oil. The soy sauce adds a deep savoury flavour, while the sesame oil brings a subtle nuttiness that rounds out the dressing beautifully. Leave the mixture to cool completely before using, allowing the flavours to develop and intensify. Once cooled, drizzle over your noodle salad and toss well to coat everything evenly.

Step 2
Half-fill a medium saucepan with water and bring it to the boil over a high heat. Once the water is bubbling steadily, carefully add the noodles and cook for 3-4 minutes, or according to the packet instructions, until just tender. Stir occasionally with a fork or tongs to separate the strands and prevent them from sticking together.

Step 3
A minute before the noodles are ready, add the soya beans or peas straight into the same pan. Stir well so everything cooks evenly. Once tender, immediately drain the noodles and beans in a colander. Rinse thoroughly under cold running water, tossing gently to cool the mixture quickly and stop the cooking process. This also helps remove excess starch and keeps the noodles light and separate. When the noodles and beans are completely cool, shake off any excess water and tip them into a large mixing bowl, ready to be combined with the remaining salad ingredients and dressing.

Step 4
Carefully peel the carrot into long, wide ribbons using a vegetable peeler, rotating the carrot as you go to create elegant, delicate strips. Alternatively, you can slice it into long, thin matchsticks for a slightly crunchier texture and a more structured look. Either way, the carrot adds natural sweetness and a vibrant pop of colour to the salad. Add the prepared carrot to the bowl along with the sliced pepper and mangetout, distributing the vegetables evenly through the cooled noodles. Their fresh crunch provides a lovely contrast to the soft noodles and tender beans.

Step 5
Finally, cut the chicken into thin, even slices to ensure every bite contains a good balance of protein and flavour. Place the sliced chicken into the bowl with the vegetables and noodles, ready to be tossed together with the dressing for a well-balanced, satisfying salad. Pour the cooled dressing over the noodle mixture in the bowl, making sure it’s evenly distributed. Using tongs or two large spoons, gently toss everything together until the noodles, vegetables and chicken are thoroughly coated and glossy with the spicy soy dressing. Take your time to lift and turn the mixture from the bottom of the bowl so the flavours are evenly combined.

Step 6
Next, scatter over the sliced spring onions, finely chopped red chilli, freshly chopped herbs and a handful of nuts for added crunch. Toss lightly once more, just enough to distribute the toppings without bruising the herbs or breaking up the noodles. Serve immediately for the freshest flavour and texture, or divide into containers for a vibrant, high-protein meal prep lunch ready to enjoy throughout the week.