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Thai Zoodle Salad

Tossed in a creamy, Thai-inspired peanut dressing, this crunchy, colorful cold Thai zoodle salad is quick, healthy and satisfying.


Thai Zoodle salad with chicken, peanuts, and fresh limes in a grey ceramic bowl

Oodles of Zoodles

When zucchini is plentiful, zoodles are in order! Zucchini is inescapable this time of year, and we’d like to invite you to just lean right on into that delicious green squash with this zoodle recipe. It’s a gluten-free, paleo, keto zoodle recipe and despite (or because?) of all that it’s incredibly satisfying, too. Get to it, friends—all that zucchini isn’t going to eat itself!

Thai Zucchini Noodle Salad being scooped up with wooden chop sticks from a bowl

What Are Zoodles?

Although it sounds like a Seussian term for pasta noodles—and surely the word “zoodles” does indeed appear somewhere in a Dr. Seuss book—”zoodles” are simply another way of saying spiralized zucchini. Zucchini “noodles” are a healthier, low-carb, Whole30-approved, keto-friendly pasta replacement. They’re cheap, easy, and super satisfying. The key is to look for zoodle recipes that feature some kind of really scrumptious sauce or dressing, because zoodles are pretty neutral on their own—you want to give them a good zoodle dressing—like our Thai peanut dressing—to soak up.

Ingredients for Thai zucchini noodle salad laid out in small bowls

How to Make Zucchini Noodles

Our Thai zucchini noodles recipe is easy for anyone to make, whether you’ve got a zucchini spiralizer or not. Here’s how to make zoodles using a few different tools:

  1. Use a hand-held zoodle maker (aka a hand-held spiralizer). If you already know that zucchini noodles are something you want to make often, or maybe are wanting to work lots of keto zoodle recipes into your diet, investing in a little hand-held spiralizer is so totally worth it. We love this one.
  2. Use a julienne peeler. Also called a “Y” peeler, this special peeler will make zucchini noodles a breeze, and will take up almost no space in your kitchen.
  3. Use a sharp kitchen knife! This is the key to our easy zucchini noodle salad—truly anyone can make this because all you really need to make zoodles is a knife and a little patience. Just cut the zucchini into superfine strips and then into “noodles” as best you can. They won’t be quite as uniform and perfect as a spiralizer or julienne peeler would make, but that won’t make this cold Asian zoodle salad any less delicious.
carrots, purple cabbage, chicken, mung beans, zoodles, cilantro and peanuts in a large bowl
Ingredients for Thai zoodle salad tossed together in a large glass bowl

Zucchini Noodles + Thai Peanut Dressing = Zoodle Salad Magic.

Of course, we cannot live on zucchini noodles alone—they’re good, but they taste a lot better when tossed with a creamy, zingy homemade Thai peanut dressing. Think of our cold zoodle salad as a little bit like a cold zoodle pad thai and you’ll be on the right track. Loaded with shredded chicken and made bright, cheery and crunchy with the addition of shredded carrots and bean sprouts, it’s a hot-weather dinner you’ll crave well into autumn.

Thai Zoodle salad with chicken, peanuts, and fresh limes in a grey ceramic bowl

Tools You’ll Need:

Our cold Thai zoodle salad might sound fancy, but it’s actually an incredible simple recipe. To make both the zucchini noodles and the Thai peanut dressing, you’ll just need:

The Best Zucchini Recipes

This easy, Asian-inspired healthy zoodle recipe is one of our favorite ways to use up summer’s most prolific squash. Here are three other zucchini recipes we always make during zucchini season:

Did You Serve Your Oodles of Zoodles in a Caboodle?

Because that would be sort of amazing. However you serve it, we want to hear about it! Snap a photo of your Thai zoodle salad, and maybe even a video of the beautiful people you feed it to. Tag us on Instagram using @themodernproper and #themodernproper. Happy eating!

Thai Zucchini noodle salad with chicken, peanuts, and fresh limes in a bowl
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Thai Zoodle Salad

  • Serves: 6
  • Prep Time:  20 min
  • Calories: 247


  • 4 medium zucchini, spiralized into noodles (about 8 cups)
  • 2 cups shredded chicken breast
  • 2 cups shredded carrots
  • 2 cups shredded purple cabbage
  • 1 cup bean sprouts
  • ½ cup minced fresh cilantro, plus more for serving
  • ½ cup crushed peanuts
  • 1 batch Thai peanut dressing


  1. In a large serving bowl, combine the zucchini noodles, chicken, carrots, cabbage, bean sprouts, and cilantro.

  2. When ready to serve, drizzle with dressing and toss to combine. Garnish with peanuts and additional cilantro if desired.

Nutrition Info

  • Per Serving
  • Amount
  • Calories247
  • Protein15 g
  • Carbohydrates23 g
  • Total Fat11 g
  • Dietary Fiber4 g
  • Cholesterol0 mg
  • sodium531 mg
  • Total Sugars10 g

Thai Zoodle Salad

Questions & Reviews

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  • Kelly

    I modded the daylights out of this one, adding chopped broccoli, a jalapeno, and spring onions to the mix. 0/10 regrets. It's such a great salad base that I think next time I'll chop some snap peas into it or add shelled edamame. Paired with the Thai Salad dressing it was chef's kiss. Another excellent recipe that's going into rotation :-)

    Thanks Kelly, so glad you loved it! It's always exciting to hear when something makes rotation!!

  • Amy

    This was a fast and delicious dinner! I missed out on the cabbage since it went listed in the ingredient list, but great non the less!! Thanks!!

    Glad to hear you l loved it! The ingredient list has been updated, thanks for the feedback!