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There are certain meals that instantly feel refreshing the moment you start preparing them. The kind of dishes filled with bright colors, crisp vegetables, and bold flavors that make you excited about lunch again. For me, noodle salads have always been one of those meals.
Before I started cooking keto regularly, peanut noodle salads were one of my favorite quick lunches. They had everything I loved: silky noodles coated in a creamy peanut sauce, crunchy vegetables, and a little bit of spice that made every bite interesting. The only problem was the noodles themselves. Traditional noodle salads rely heavily on carb-rich ingredients like rice noodles or wheat pasta.
When I switched to keto, I thought that type of dish might be something I had to give up. But after experimenting in the kitchen, I discovered something surprising — you can recreate that same refreshing experience with low-carb ingredients that work beautifully.
That’s exactly what inspired this Keto Peanut Noodle Salad.
Instead of traditional noodles, this recipe uses low-carb alternatives like zucchini noodles or shirataki noodles to create that familiar noodle texture without the carb load. Then everything gets tossed in a rich, creamy peanut dressing packed with garlic, ginger, and a hint of lime.
The result is a salad that’s light yet satisfying, fresh yet comforting, and perfect for anyone following a keto lifestyle. Whether you’re looking for a quick lunch, a refreshing dinner, or a meal prep option that actually tastes exciting the next day, this salad delivers.
Why You’ll Love This Recipe
This salad is proof that keto meals can be vibrant, refreshing, and packed with flavor.
- 🥜 Rich and creamy peanut dressing
- 🥒 Crunchy fresh vegetables
- 🍜 Low-carb noodle substitute that feels satisfying
- ⏱ Quick lunch ready in under 20 minutes
- 🥑 Keto-friendly and low carb
- 🥗 Perfect for meal prep
It’s the kind of dish that makes healthy eating feel effortless.
My Personal Experience
The first time I made this peanut noodle salad, I was honestly skeptical. Peanut noodles without real noodles sounded like something that might feel like a compromise.
But when I tossed everything together and took the first bite, I realized something important: the sauce is the real star.
The creamy peanut dressing wrapped around the noodles perfectly, the vegetables added crunch, and the lime brought everything to life. I didn’t miss the traditional noodles at all.
Now this salad has become one of my favorite quick lunches. It’s refreshing on warm days, satisfying enough to keep me full, and incredibly easy to customize depending on what vegetables I have in the fridge.
Required Equipment
Spiralizer
Used to turn zucchini into noodle-like strands.
Knife & Cutting Board
Essential for slicing vegetables evenly.
Mixing Bowl
Used for combining the salad and tossing it with dressing.
Small Whisk
Helps blend the peanut dressing smoothly.
Ingredients & Substitutions
Noodles
2 medium zucchinis, spiralized
Zucchini noodles provide a light, low-carb alternative to pasta.
Substitution options:
- shirataki noodles
- cucumber noodles
- cabbage ribbons
Vegetables
1 cup shredded red cabbage
Adds color and crunch.
½ cup shredded carrots
Adds sweetness.
½ red bell pepper, sliced
Adds freshness and texture.
Peanut Dressing
¼ cup natural peanut butter
Creates the creamy base.
2 tbsp soy sauce or coconut aminos
Adds savory depth.
1 tbsp sesame oil
Provides nutty flavor.
1 tbsp lime juice
Balances richness.
1 tsp grated ginger
Adds warmth.
1 clove garlic, minced
Adds bold flavor.
1–2 tbsp warm water
Helps thin the dressing.
How to Make Keto Peanut Noodle Salad
Step 1: Prepare the Noodles
Spiralize the zucchinis into noodle strands.
If they release excess moisture, pat them dry with a paper towel.
Step 2: Prepare the Vegetables
Slice the bell pepper and shred the cabbage and carrots.
Place them in a large mixing bowl.
Step 3: Make the Peanut Dressing
In a small bowl, whisk together peanut butter, soy sauce, sesame oil, lime juice, ginger, and garlic.
Add warm water slowly until the dressing becomes smooth and pourable.
Step 4: Combine the Salad
Add zucchini noodles to the bowl with vegetables.
Pour the peanut dressing over everything.
Step 5: Toss
Using tongs, gently toss the salad until everything is evenly coated.
Step 6: Serve
Transfer the salad into serving bowls and garnish with chopped peanuts or cilantro if desired.
Common Mistakes to Avoid
Using watery zucchini noodles
Pat them dry before mixing.
Adding dressing too early
Add just before serving for best texture.
Using too much peanut butter
Balance the sauce with lime and soy sauce.
Pro Tips for Best Results
- Salt zucchini noodles lightly and pat dry
- Chill the salad briefly before serving
- Add dressing gradually
- Use fresh lime juice for brightness
Keto Benefits of Zucchini
Zucchini is one of the best vegetables for keto cooking. It’s naturally low in carbohydrates, high in fiber, and incredibly versatile. Spiralized zucchini creates a noodle-like texture while keeping the carb count extremely low.
Variations You Can Try
Spicy Peanut Noodle Salad
Add chili flakes or sriracha.
Chicken Peanut Noodle Bowl
Add grilled chicken slices.
Thai-Inspired Version
Add fresh basil and cilantro.
Crunchy Version
Add crushed peanuts or sunflower seeds.
Tips for This Recipe
This salad tastes even better after resting for about 10 minutes because the dressing has time to coat everything.
Optional Additions
- chopped peanuts
- sesame seeds
- cilantro
- sliced avocado
Serving Ideas
Serve this salad as:
- a refreshing keto lunch
- a light dinner
- a side dish for grilled chicken
- a meal prep option for busy weeks
Storage Recommendations
Refrigerator
Store in an airtight container for up to 2 days.
Freezer
Not recommended due to fresh vegetables.
Reheating
Best served chilled or at room temperature.
Frequently Asked Questions
Can I use shirataki noodles instead of zucchini?
Yes, they work well.
Is peanut butter keto?
Natural peanut butter in moderation fits keto.
Can I add protein?
Yes, grilled chicken or shrimp works great.
Can I make this ahead of time?
Yes, but add dressing just before serving.
Is almond butter a good substitute?
Yes, it creates a slightly different flavor.
Can I skip carrots?
Yes, they can be omitted for lower carbs.
Nutritional Breakdown (Per Serving)
Calories: 320
Protein: 12g
Fat: 26g
Total Carbs: 9g
Fiber: 4g
Net Carbs: 5g
Recipe Snapshot
Prep Time: 15 minutes
Cook Time: 0 minutes
Total Time: 15 minutes
Course: Lunch
Cuisine: Asian-inspired
Servings: 2
Calories: 320
Keto Peanut Noodle Salad Recipe
Ingredients
- zucchini – 2
- peanut butter – ¼ cup
- soy sauce – 2 tbsp
- sesame oil – 1 tbsp
- lime juice – 1 tbsp
- cabbage – 1 cup
- bell pepper – ½
Instructions
- Start by washing the zucchinis thoroughly under cold water. Trim off the ends, then use a spiralizer to turn the zucchinis into long noodle-like strands. If you don’t have a spiralizer, you can use a julienne peeler or a vegetable peeler to create thin ribbon-style noodles. Once the noodles are made, place them on a paper towel and gently pat them dry to remove excess moisture. This step helps keep the salad from becoming watery later.
- Prepare the vegetables by washing and slicing them into thin, even pieces. Shred the red cabbage, julienne the carrots, and slice the red bell pepper into thin strips. Try to keep the pieces similar in size so they mix well with the zucchini noodles and create a balanced texture in every bite.
- In a small mixing bowl, add the peanut butter, soy sauce or coconut aminos, sesame oil, lime juice, grated ginger, and minced garlic. Using a whisk or fork, mix the ingredients together until smooth. Slowly add a tablespoon of warm water at a time while whisking until the dressing becomes creamy and easy to pour. The goal is a smooth, slightly thick sauce that will coat the noodles nicely.
- Place the zucchini noodles, shredded cabbage, carrots, and sliced bell peppers into a large mixing bowl. Use your hands or tongs to gently mix the vegetables together so they are evenly distributed throughout the bowl.
- Pour the prepared peanut dressing over the noodle and vegetable mixture. Using tongs or two large spoons, gently toss everything together until the noodles and vegetables are evenly coated in the creamy peanut sauce. Continue tossing for about a minute to ensure the dressing spreads throughout the salad.
- Transfer the salad into serving bowls and finish by adding your favorite garnishes such as chopped peanuts, sesame seeds, or fresh cilantro. Serve immediately for the freshest flavor and best texture, or allow the salad to rest for a few minutes so the dressing can fully coat the noodles.
