Top Thai Salad Recipes for Healthy Eating

Awaken your taste buds to a world of flavor with a Thai salad. These salads are exotic and bursting with flavor and texture. Find everything from tossed greens to chicken and noodle salad. All are either fat-free or low in fat, plus you will find gluten-free noodle salads, all naturally healthy and low in calories.

  • 01 of 19
    Pummelo Salad Served In Plate
    Buree Lalitathada / EyeEm / Getty Images

    This fresh & lively summer salad features grapefruit and shrimp plus fresh summer vegetables and herbs. This is one of the most famous of all Thai salads, and a favorite among the Thai people (in Thailand they use pomelo, a citrus fruit nearly the same in taste as pink grapefruit). This salad makes a terrific lunch, side salad, or even a beautiful starter to any Thai or Asian-style meal. You'll find it very refreshing on a warm summer day, and so will your guests.

  • 02 of 19
    Directly Above Shot Of Mango Slices On Wooden Table
    Sinan Saglam / EyeEm / Getty Images

    This Mango Tossed Green Salad with Basil Dressing is fat-free and yet entirely scrumptious. It comes to us compliments of Peco Nagai. The texture is light and flavorful—great as a side dish with nearly any meal. And you don't need to worry about the 'ripeness' of the mango—anywhere from semi-ripe to fully ripe will work as sweet-sour flavors work beautifully with Thai food.

  • 03 of 19
    Sliced papaya on wood
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    This beef salad recipe offers a feast of flavors and textures with every bite. This salad is based on the famous "Waterfall Beef" dish in Thailand, so called because of the splashing sound of juices falling on a hot grill. The beef is lightly grilled or oven-broiled, sliced thinly, then served with a mixture of salad greens and fresh papaya along with a special Thai dressing. Serve as the main course for an exquisite dinner that's naturally high in protein and low in carbs.

  • 04 of 19
    Thai Grilled Chicken Salad
    D.Schmidt

    This Thai chicken salad is easy to make and pops with flavor. As a bonus, it's low in calories and fat while remaining extremely high in taste. The chicken is marinated in a light peppercorn marinade, then grilled (or oven-broiled) and served over a bed of cool greens together with a tangy Thai dressing and fresh basil and mint.

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  • 05 of 19
    Pad thai noodle salad
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    There are lots of pad Thai salads on the internet, but this one is the real deal, with a dressing exactly like the pad Thai in Thailand. If you like Asian noodle salads, try this delicious dish which features bold Thai flavors and an abundance of textures. It's also light in calories and fat, plus naturally gluten-free. What's there not to love?

  • 06 of 19
    Thai Mango Chicken Salad
    D.Schmidt

    How many salads do you know that speak to all 5 senses at once?  Like all Thai salads, this one does just that. It will thrill your taste buds and leave you craving more. At the same time, this salad is remarkably low in calories and fat (there isn't any oil in the dressing at all, so almost 0 fat!). Try it and become a salad lover again.

  • 07 of 19
    Thai Crab Salad
    D.Schmidt

    This crab salad is delightfully creamy minus all the extra calories and fat associated with most crab salads. It features a delicious coconut milk-lime dressing tossed up with crab meat plus fresh coriander and chopped peanuts or cashews (the nuts are optional). This is a very flexible crab salad recipe that tastes great no matter how you toss it. Canned ​as well as frozen prepared crab meat works just as well as freshly cooked crab (I used canned crab meat for mine).

  • 08 of 19
    Thai cucumber salad
    StockFood/Getty Images

    This cucumber salad is easy to make and brimming with the quintessential tastes of Thai cooking. And it takes only 10 minutes to make! Great to take to a dinner party or potluck, as you can literally make it as you're heading out the door. Toss one up for dinner tonight—greens never tasted so scrumptious.

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  • 09 of 19
    Tropical fruit salad
    Rosemary Calvert/Getty Images

    This healthy and exotic Thai fruit salad will be the hit of your party especially when served in a pineapple "boat" (a carved out pineapple). Create your own assortment of tropical and local fruit—whatever is fresh and in season. Serve with ice cream, whipped cream, or on its own for a fresh fruit feast. Makes a terrific addition to a dinner party.

  • 10 of 19
    Thai Green Mango Salad
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    One of my most popular salads, this green mango salad will blow you away with its incredible flavors and unique blend of textures. And as a bonus, it's low in calories and fat. Make it as an appetizer or side dish, or enjoy it as a complete meal by adding cooked shrimp, chicken, or deep-fried tofu. Any way you toss it, this healthy dish will be sure to win rave reviews from all your culinary fans. Makes a very unique salad to take to cookouts, potluck, or dinner parties, where it will be...MORE sure to steal the show.

  • 11 of 19
    Salad with grilled chicken breast and organic vegetables closeup on white plate on table.
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    The recipe starts with strips of chicken breast or thigh quickly marinated in a garlic-coriander-pepper sauce. The chicken is then grilled either on the BBQ or broiled in your oven, then placed over a bed of summer greens that has been tossed in a simple lemongrass-coriander-lime dressing. Top with a sprinkling of fresh basil, and you have a complete meal that is so Thai-delicious, you'll want to make it your number one salad this summer!

  • 12 of 19
    Cucumber salad with pineapple
    Enrique A Sanabria/Flickr/CC By 2.0

    This easy salad recipe is very gourmet-tasting. In fact, it's so scrumptious that your guests will think you labored over it (though it takes only minutes to make!). Simply toss some pineapple chunks (fresh or canned) with cucumber, green onion, slices of red pepper, and peanuts together in an easy homemade Thai salad dressing, and voila—a perfect salad that looks and tastes like summer itself.

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  • 13 of 19
    Papaya Salad (som tam) in North Eastern Thailand
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    This salad is popular in most areas of Thailand, and when you taste it, you'll know why. The slightly tart flavor of the green papaya combines well with the spice of red chili pepper and the saltiness of shrimp paste and fish sauce, plus the sweetness of honey. It's a beautifully unique and flavor-filled salad that will make a great impression at your next potluck, party, or family get-together. It's also easy to make, low-calorie, and very nutritious.

  • 14 of 19
    Spicy Chicken Salad (Larb Gai)
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    Larb Chicken salad is classic Thai, and one of my all-time favorite salads. I make it with chicken, but in Thailand pork or beef are also used. Fresh mint is one of the key ingredients that make this salad sing.

  • 15 of 19
    Half coconut with coconut milk and sickle, close up
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    This easy tossed green salad recipe can be put together in a matter of minutes. Thai green salad makes a wonderfully cooling side dish to spicy Thai curries and other Thai recipes but is equally excellent for everyday meals. This tossed salad includes a very simple salad dressing recipe that's delicious, fresh, and slightly creamy but also low in fat and calories. And it can be made as mild or as spicy as you like. Tip: double the salad dressing recipe and keep any extra in the refrigerator...MORE for a quick and scrumptious tossed salad anytime.

  • 16 of 19
    Fresh fried grilled browned cooked skirt flank strip steak on wooden chopping board, grease, well-done marinated
    krblokhin / Getty Images

    This Thai beef salad is named after the famous grilled beef dish in Thailand, "Weeping Tiger Beef" (see the recipe for the background of this unusual name). The recipe calls for sirloin or your favorite cut of beef which is marinated and then quickly grilled and served over salad greens with tomatoes and fresh herbs. It is then tossed with a flavor-popping Thai dressing for a delicious Thai treat.

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  • 17 of 19
    Thai Noodle/Pasta Salad
    D.Schmidt

    This Thai version of pasta salad is super-delicious and virtually fat-free. Asian-style rice noodles or wheat noodles or fettuccine pasta noodles are tossed in an array of fresh vegetables, shrimp, and herbs for the best pasta salad you'll have all summer. The oil-free dressing is extremely tasty, bursting with the quintessential tastes of Thai cooking. Make the full recipe and keep in the refrigerator to enjoy all week, whether for quick and easy lunches or for a scrumptious gourmet summer...MORE dinner. 

  • 18 of 19
    Wooden bowl of cashew nuts from above. On dark wood.
    etiennevoss / Getty Images

    This Thai cashew salad recipe is incredibly scrumptious - but you won't believe just how scrumptious until you try it for yourself! Whole cashews are combined with cucumber, carrot, red pepper and Thai herbs. This healthy combination is tossed in a very easy and fat-free Thai dressing. Cashew salad can be made in just 15 minutes, but tastes truly gourmet! A great salad recipe to accompany any meal, but especially other Thai food favorites.

  • 19 of 19
    Cucumber salad
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    For a delicious vegetarian Thai salad, try my easy Thai Cucumber Salad. This salad achieves all of the flavor and taste of non-vegetarian Cucumber Salad without resorting to using fish sauce or shrimp paste, plus it's virtually fat-free.