Thai Peanut Noodle Salad: A Recovery Meal for Triathletes

Why This Recipe Works for Athletes

This Thai peanut noodle salad delivers a balanced macro hit in one bowl — complex carbs from rice noodles to restock glycogen, plant-based protein from peanut butter and edamame to support muscle repair, and anti-inflammatory properties from fresh ginger and lime. Equally effective as a post-training lunch or a race-week meal when you want flavour without the heaviness of a hot dish.

Ingredients

  • 200g rice noodles (or soba noodles)
  • 150g cooked chicken breast, sliced (or extra edamame for a plant-based version)
  • 100g shredded red cabbage
  • 1 large carrot, julienned or grated
  • 50g frozen edamame, defrosted
  • 3 tbsp smooth peanut butter
  • 2 tbsp soy sauce or tamari
  • 1 tbsp sesame oil
  • Juice of 1 lime
  • 1 tsp fresh ginger, grated
  • Fresh coriander and sesame seeds to serve

Instructions

  1. Cook rice noodles according to packet instructions, then rinse under cold water and drain well.
  2. Whisk together peanut butter, soy sauce, sesame oil, lime juice and grated ginger until smooth. Add 1–2 tbsp warm water to loosen if the dressing is too thick.
  3. Combine noodles, red cabbage, grated carrot, edamame and sliced chicken in a large bowl.
  4. Pour the peanut dressing over the salad and toss until everything is evenly coated.
  5. Serve topped with fresh coriander, sesame seeds and an extra squeeze of lime.

Nutrition Notes

Per serving (makes 2): approximately 520 calories, 28g protein, 65g carbohydrates, 15g fat. This is a high-carb recovery option — ideal within 2 hours of a long run or bike session. For a lighter version, halve the noodles and double the cabbage. The peanut dressing keeps well in the fridge for up to 3 days, making it easy to prepare in advance for race week.

Prep time: 15 minutes | Servings: 2