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!

Crispy Rice Salad

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!

• Prep Time: 10 minutes

• Cook Time: 15 minutes

• Servings: 4

Ingredients

For the Crispy Rice:

• 2 cups (340g) cooked rice

• 2 tbsp (30mL) soy sauce or tamari

• 2 tsp (10mL) sesame oil

• 2 tsp (10mL) sriracha

For the Dressing:

• ¼ cup (60g) nut butter (e.g., almond butter, peanut butter, cashew butter, or tahini)

• 2 tsp (10mL) sesame oil

• 1 tbsp (20g) honey or maple syrup

• 2 tbsp (1/2) lemon or lime, juiced

• 1 tbsp vinegar

• 1 tbsp soy sauce or tamari

• 1 tbsp grated ginger

For the Salad Base & Toppings:

• 4 cups (400g) coleslaw mix

• 1 cucumber, diced

• 1 cup frozen edamame, thawed

• 2 green onions, chopped

• Optional: Fresh cilantro or mint, avocado, chopped nuts (e.g., peanuts, slivered almonds, sesame seeds, or cashews)

• Protein Boost: Top with a serving of protein (e.g., salmon, chicken, or shrimp)

Instructions

1. Bake the Rice: Preheat the oven to 400°F and line a large baking sheet with parchment paper. Add the rice to a medium mixing bowl with the soy sauce (or tamari), sesame oil, and sriracha. Stir to combine. Spread out the rice in an even layer on the prepared baking sheet. Bake for 25–30 minutes, stirring every 10 minutes to prevent burning.

2. Make the Dressing: While the rice is cooking, combine the nut butter, sesame oil, honey (or maple syrup), lemon or lime juice, vinegar, soy sauce (or tamari), and grated ginger in a bowl or a small blender. If the dressing is too thick for your liking, add 1–2 tbsp of water to thin it out.

3. Prep the Veggies: Add the pre-shredded coleslaw mix, diced cucumbers, thawed frozen edamame, and green onion to a large mixing bowl. If you'd like to add fresh herbs (like mint or cilantro), add them now!

4. Toss: Toss the vegetables with the warm, crispy rice. Pour over the salad dressing and toss well to coat.

5. Garnish & Serve: Option to add chopped avocado or a sprinkle of chopped nuts on top (e.g., peanuts, cashews, sesame seeds, or slivered almonds). We highly recommend topping the salad with a serving of your favorite protein (like chicken, salmon, or shrimp!).

Recipe Notes

• Gluten-Free Option: If wanting to ensure this is gluten-free, use a certified gluten-free tamari or coconut aminos instead of standard soy sauce.

• Meal Prep Tip: If batch prepping, you can assemble the salad ingredients with the dressing ahead of time, but I recommend waiting to add the crispy rice until immediately before serving to maintain that perfect texture and crunch!

• Nutrition Note: The core nutritional information does not include the addition of an extra protein source like salmon, chicken, or shrimp.

 
Nutrition Information:

• Serving: ¼ of the recipe
• Protein: 11g 
• Carb: 44g
• Fibre: 7g
• Fat: 15g

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

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• Sports nutrition and performance

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• 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.