Thai inspired lower carb noodle salad | Vegetarian option included

Her Nourished | Thai Noodle Salad

If you’re getting stuck for quick and simple meal ideas that are still healthy, you’ll love this Thai inspired lower carb noodle salad.  This meal can be made in minutes (literally, about 10) and it’s delicious as a lunch or dinner (or both).

If you're getting stuck for quick and simple meal ideas that are still healthy, you'll love this Thai inspired lower carb noodle salad.  Made in minutes.

I LOVE the fresh flavours of Thai-inspired meals.  I also LOVE super easy meals (if you didn’t already catch that).  Obviously, this Thai-inspired lower carb noodle salad is one of my go-to meals.

When it comes to carbs I’m all for them and I certainly do not have a one-size-fits-all recommendation of minimising carbs.  In saying that, I also value GOOD QUALITY complex carbohydrates.  So when I say this is a lower carb option I’m saying exactly that.  It’s simply a lower-carb Thai-inspired noodle salad for those who perhaps want a lower-carb meal.  It’s not carb-free because guys, vegetables are carbs (I know…so basically it’s impossible to be no-carb).

When it comes to the dressing, I LOVE that this dressing is super simple to make and adds super delicious flavour.  I’ve used a few “exotic” ingredients to make the recipe BUT I’ve also included easy-to-find alternatives so that you don’t feel like you need to make a trip to the shops to make this recipe (because that is definitely not a quick and simple meal option!).

Before I get to the recipe let’s just chat a minute about protein.  If you’ve been here for a while you’ll know that I stick to mostly vegetarian protein sources with occasional good quality animal protein.  I’ve included both a vegetarian option and a meat option for those of you who want both or who are making this for others who aren’t so keen on veg options (totally get it!).

If you're getting stuck for quick and simple meal ideas that are still healthy, you'll love this Thai inspired lower carb noodle salad.  Made in minutes.

They say never work with kids or animals, but #mumlife and I wouldn’t have it any other way.  

To keep this recipe SUPER quick and simple I suggest prepping your protein ahead of time.


You can use canned chickpeas, simply drain and rinse.  If you bloat easily like me I would encourage you to ALSO simmer the chickpeas for 10-20 minutes in water before eating (rather than straight from the can).

For this recipe I used dried chickpeas and prepared them as follows:

  • Soaked 1/2 cup dried chickpeas in filtered water in the fridge overnight;
  • Rinse and drain and then place chickpeas in pot with 3 cups filtered water;
  • Bring to boil then simmer for 30-45 minutes or until soft but still holding shape.

*Yes this takes time, but if you love chickpeas and bloat easily you may prefer this option.


This is my husband’s preferred protein choice and my kiddies also love baked chicken.  To prepare the chicken I simply preheat the oven to 180 degrees celsius, butterfly slice chicken breasts, place them on a lined baking tray and spread a little crushed garlic over them.  They take about 15 minutes to bake (just slice them to make sure they are cooked through).  I then slice and store in the fridge until needed.

Options for the dressing:

If you don’t have or can’t access kafir lime leaves or lemon grass I suggest swapping them for a dash of lime juice and lime zest and a little extra coriander.  It’s not quite the same, but it will work.

On to the recipe:

If you're getting stuck for quick and simple meal ideas that are still healthy, you'll love this Thai inspired lower carb noodle salad.  Made in minutes.
Lower carb Thai-inspired noodle salad | Vegetarian option included
Prep time
Total time
Serves: 3-4
  • 2 carrots, julienne peeled/thinly sliced
  • ¼ medium iceberg lettuce, finely sliced
  • ⅓ medium cucumber, finely sliced
  • 1 medium tomato, deseeded and finely sliced
  • 1 large handful coriander, chopped
  • 250g konjac noodles (drained weight) or glass noodles
  • 1 tsp kafir lime leaves, finely sliced
  • 1 tsp lemongrass, finely sliced
  • 1 lemon, juiced (approximately ¼ cup lemon juice)
  • 2 tsp low sodium tamari (sub for fish sauce if not vegetarian)
  • 2 tsp rice malt syrup
  • ½ tsp chilli (fresh or dried) - OPTIONAL
  • Sesame seeds to garnish
  1. Prepare konjac noodles or glass noodles according to packet instructions and set aside.
  2. To prepare the salad, add the salad ingredients to a large bowl and toss together with the noodles.
  3. To prepare the dressing, add all ingredients to a bowl and whisk with a fork until combined. Adjust flavours according to personal preference.
  4. Add dressing to salad and toss before serving. Serve cold and store in fridge.
  5. Add protein (chickpeas or baked chicken) as serving.

Once made, store the left overs in a container or jar in the fridge.  This is a great lunch on the go as you can eat it cold!

FAMILY MEAL TIP: If you’re making this for the whole family you can swap the konjac pasta for a good quality gluten free pasta (like buckwheat pasta), set aside a few handfuls of salad before dressing and toss the thinly sliced vegetables with pasta through a tomato-based or pesto sauce before serving to your little ones.   YUM!

I’d love for you to tag me on Instagram (@her.nourished) if you make this so I can see what you think and share your beautiful creations with my community!

If you’re a busy mumma I’d love to see you in our free Facebook Group Mums helping Mums feel fabulously healthy!  The mums are all beautiful, non-judgemental and have some incredible tips and tricks to share. 

And of course you can check out my FREE Youtube health coaching channel where I share weekly tips and tricks to help you balance your weight without restrictive dieting as well as mum-life and what I eat.

Krissy is a certified nutrition and health coach, passionate recipe developer and a busy mother of two living on the Gold Coast.  With a background in psychology and several years of experience in case management and coaching, her passion is to show you how easy, quick and budget-friendly healthy eating can be.  Krissy helps busy mums become the master of their health, get nourishing meals on the table in less than 30 minutes and balance their weight in the process.

“Strive for nourishment, not perfection”. xxx