Tropical Smoothie Thai Chicken Salad Calories, Recipe & Nutrition
$9.99 / 380 Cal
Enjoy the Tropical Smoothie Thai Chicken Salad, a fresh and flavorful combination of tender grilled chicken, crisp greens, colorful veggies, and crunchy toppings, all tossed in a zesty Thai-inspired dressing. Perfectly balanced with sweet, tangy, and savory notes, this salad gives you a satisfying, protein-packed meal that’s both refreshing and indulgent ideal for a light lunch or a wholesome dinner you’ll love.
Ingredients Breakdown
Experience a fresh and flavorful mix of crisp greens, tender chicken, and vibrant toppings in every bite. Each ingredient is chosen to deliver a perfect balance of taste, texture, and nutrition.
- Romaine Lettuce (1 cup): Crisp and refreshing, providing crunch, fiber, and vitamins A and C.
- Field Greens (1 cup): Adds a tender texture and a mix of antioxidants for overall health.
- Grilled Chicken (4 oz): Tender and juicy, offering lean protein to keep you full and energized.
- Wontons (¼ cup, crispy): Lightly crunchy, adding texture and a subtle toasted flavor.
- Sesame Seeds (1 tsp): Nutty flavor and healthy fats, with minerals like calcium and magnesium.
- Carrots (½ cup, shredded): Sweet and crunchy, rich in beta-carotene and vitamin A for eye health.
- Cilantro (2 tbsp, chopped): Fresh and aromatic, adding vitamins and antioxidants.
- Scallions (2 tbsp, sliced): Mild onion flavor and extra freshness.
- Thai Peanut Dressing (3 tbsp): Creamy, bold, and slightly spicy, this standout ingredient ties all flavors together while adding healthy fats.
Nutrition Information
Fuel your body with this vibrant Thai Chicken Salad, packed with protein, vitamins, and fiber for a balanced meal. Every serving combines wholesome ingredients to keep you energized and satisfied.
| Nutrient | Amount per Serving | Description |
| Calories | 380 kcal | Provides energy to fuel your day. |
| Total Fat | 14 g | Healthy fats that help absorb vitamins and support brain function. |
| Saturated Fat | 1 g | Low amount of saturated fat for heart-friendly eating. |
| Trans Fat | 0 g | Contains no harmful trans fats. |
| Cholesterol | 45 mg | Moderate level, supporting balanced heart health. |
| Sodium | 1440 mg | Contributes to flavor; moderate intake recommended. |
| Total Carbs | 43 g | Main source of energy; includes natural sugars and fiber. |
| Dietary Fiber | 4 g | Supports digestion and keeps you feeling full. |
| Sugars | 21 g | Naturally occurring and from the dressing, adds sweetness. |
| Protein | 25 g | Builds and repairs muscles, keeps you satisfied. |
| Calcium | 70 mg | Supports strong bones and teeth. |
| Iron | 2 mg | Helps transport oxygen in the blood. |
| Vitamin A | up to 269117500 μg | Supports eye health and immune function. |
| Vitamin C | 15 mg | Boosts immunity and aids in collagen production. |
Allergen Information
We want everyone to enjoy the Thai Chicken Salad safely. Here’s a quick heads-up on ingredients that might affect common allergies.
- Peanuts: Found in the Thai peanut dressing.
- Gluten: Present in the crispy wontons and the dressing.
- Soy & Wheat: Included in the dressing.
Tips for Allergy-Friendly Options: You can ask to skip the nuts or swap the dressing for a nut-free alternative. Leaving out the wontons makes it gluten-free while still keeping all the fresh, delicious flavors.
Taste & Texture Review
Discover what makes the Thai Chicken Salad a favorite with every bite.
- Flavor Profile: Sweet, tangy, with a hint of spice that adds excitement to every bite.
- Texture: Crunchy wontons and carrots paired with tender grilled chicken and crisp greens create a satisfying contrast.
- Dressing: Creamy, nutty, and well-balanced, bringing all the flavors together perfectly.
- Overall Experience: Fresh, flavorful, and satisfying, making it a standout choice on the menu.
- Comparison: Offers bolder flavors and more texture variety compared to other salads or menu items.
Customizations & Substitutions
Make the Thai Chicken Salad truly your own with simple swaps and additions. These modifications let you adjust flavors, textures, and nutrition to suit your preferences or dietary needs.
- Extra grilled chicken: Boosts protein for a more filling meal.
- Dressing on the side: Lets you control calories and sodium.
- Swap dressing (vinaigrette, creamy): Try a new flavor twist.
- Remove nuts: Makes the salad allergy-friendly.
- Add avocado: Adds healthy fats and creamy texture.
- Remove wontons: Makes it gluten-free.
- Low-carb / keto version: Reduces carbs for low-carb eating.
- Add extra veggies: Increases fiber and adds freshness.
Calorie Burn & Fitness Info
Enjoying the Thai Chicken Salad is delicious, and here’s an idea of how you might burn off those 380 calories:
- Swimming: ~31 minutes
- Jogging: ~43 minutes
- Cycling: ~58 minutes
- Walking: ~105 minutes
Tips for Health-Conscious Readers: Pair this salad with regular activity for balanced energy, and consider customizing it with extra veggies or lean protein for an even more satisfying, nutrient-rich meal.
Who Should Eat or Avoid This Salad
Perfect for anyone looking for a nutritious, protein-packed, and flavorful meal:
- Best for:
- Protein seekers
- Healthy eaters
- Salad lovers
- Avoid or be cautious if you have:
- Peanut allergies (Thai peanut dressing
- High blood pressure (moderate sodium content)
- Gluten sensitivity (wontons and dressing)
FAQs
How many calories are in the Thai Chicken Salad?
A typical serving contains around 380 kcal, making it a satisfying yet moderately light meal option.
Is it high in protein?
Yes, it provides about 25 g of protein per serving, thanks to the grilled chicken, making it a great choice for protein seekers.
Can it be made vegan or vegetarian?
It can be made vegetarian by removing the chicken and using plant-based protein alternatives like tofu. To make it fully vegan, you would also need to replace the Thai peanut dressing with a vegan-friendly version.
Is the chicken grilled or fried?
The chicken in this salad is grilled, providing a tender, flavorful protein option without added heavy fats.
What are the main allergens?
The salad contains peanuts (in the Thai peanut dressing), gluten (from the wontons and dressing), and soy & wheat (in the dressing). Allergy-friendly modifications are possible by removing nuts, skipping wontons, or requesting an alternative dressing.
Is it worth the price?
Considering the fresh ingredients, balanced flavors, protein content, and portion size, many find it a worthwhile and satisfying menu option.