Crispy Rice Salad | High Fibre & Protein | Gluten-Free & Dairy-Free

This crispy rice salad recipe is packed with fresh vegetables, a flavourful dressing, and a satisfying crunch from the rice. This gluten-free and dairy-free salad is high in both fibre and protein to nourish your body and keep you feeling energized!

We've been seeing crispy rice salads all over social media lately and wanted to create our own version! This crispy rice salad is the perfect balance of texture, flavour, and nourishment. Our Registered Dietitians love that the salad is rich in fibre from colourful vegetables and edamame to support digestion and blood sugar balance! Additionally, the nut butter in the dressing provides satisfying, healthy fats to keep you full. Finally, plant-based protein from edamame — and the option to add extra protein from chicken, shrimp, or salmon — makes for a high-protein meal that keeps you full and energized!

Our Registered Dietitians created this meal to be balanced in the four food groups that we teach our nutrition clients. This simple template provides a simple yet powerful strategy for supporting blood sugars to optimize health, athletic performance, energy, sleep, and more!

• Protein: This salad is packed with protein from the edamame and the optional addition of chicken, salmon, or shrimp! Adding protein to the meal will keep you full and satisfied while supporting muscle recovery from your workouts.
• Fat: We add healthy fats to the salad with the nut butter in the dressing alongside the option to add a sprinkle of peanuts or avoacdo on top! We add healthy fats to our recipes to add flavour but also to sustain blood sugars to feel full and energized for longer.
• Colour: This salad is packed with colour from a variety of vegetables including coleslaw mix, cucumber, and edamame! You can add any other vegetables you have on hand such as sliced bell pepper or shredded carrots.
• Carbohydrate: Crispy rice not only adds a satisfying texture but also a source of energizing carbs. Adding carbs to the meal is especially important to fuel your body pre- or post-workout! If you have higher or lower carb needs you can adjust the portion to your unique needs and preferences!

Looking for Personalized Nutrition Support in Saskatoon?

Whether your goals include weight loss, hormone balance, body recomposition (ie. gaining muscle and losing body fat), pregnancy nutrition, improving lab markers (eg. cholesterol, glucose levels, iron status), or building a personalized meal plan, working with a Registered Dietitian in Saskatchewan can help you create a strategy tailored to your body and lifestyle. Our dietitians support clients in-person in Saskatoon or virtually across Saskatchewan including Regina. We also provide virtual support to individuals and families in Alberta!

At Vitality Nutrition, we support clients with:

• Weight loss and body composition

• PCOS, endometriosis, and hormone health

• Perimenopause and menopause nutrition

• Digestive health

• Pregnancy and postpartum nutrition

• Introducing solids to infants 

• Sports nutrition and performance

• Plant based, vegan, and vegetarian eating

• Eating disorders and disordered eating

• Autism Spectrum Disorder

If you’re searching for a Saskatchewan or Alberta dietitian or nutritionist, we’d love to support you.

👉 Book a consultation today (click here!) to get a personalized nutrition support designed for your goals.