Crispy Air Fried Tofu Nuggets Welcome to the ultimate guide on how to make crispy…
As an Amazon Associate I earn from qualifying purchases.
Asian Noodle Salad with Grilled Tofu
Sesame Dressing
When you’re craving something light, refreshing, and satisfying, this Asian Noodle Salad with Grilled Tofu & Sesame Dressing is the perfect choice. Packed with fresh vegetables, hearty whole wheat noodles, and protein-rich tofu, this recipe delivers balanced nutrition while keeping bold flavors front and center. It’s quick to prepare, meal-prep friendly, and versatile enough to serve as a main course or a side dish.
Why You’ll Love This Asian Noodle Salad
One of the best things about noodle salads is their flexibility. This recipe works well for busy weeknights, picnics, or make-ahead lunches. Unlike heavier pasta dishes, this salad is light yet filling—thanks to the mix of crunchy vegetables, chewy noodles, and the savory sesame dressing.
Here are a few more reasons why this dish will become a go-to:
Plant-based protein: Grilled tofu makes this salad hearty enough to stand on its own.
Wholesome ingredients: Whole wheat noodles and fresh veggies add fiber and nutrients.
Customizable: You can add extra vegetables, swap noodles, or make it gluten-free.
Meal prep approved: This salad stores well and tastes even better after the flavors meld together.
The Star Ingredients
This salad comes together with simple, nourishing ingredients that are easy to find.
Whole wheat noodles: A higher-fiber alternative to white pasta that keeps you fuller for longer.
Cabbage & carrots: Crunchy, colorful, and packed with antioxidants and vitamins.
Grilled tofu: Marinated in soy sauce, then seared with sesame oil for a golden, smoky flavor.
Sesame dressing: A tangy-sweet blend of soy sauce, sesame oil, rice vinegar, garlic, and ginger that ties everything together.
Herbs & garnishes: Green onions, sesame seeds, and optional cilantro add freshness and a pop of color.
Step-by-Step Guide to Making It
Cook the noodles – Boil your whole wheat noodles until tender, rinse with cold water, and set aside.
Marinate the tofu – A quick soy sauce soak gives the tofu a savory boost.
Grill the tofu – Heat sesame oil in a skillet or grill pan. Cook tofu until golden and crisp on the outside.
Whisk the dressing – Combine soy sauce, rice vinegar, sesame oil, olive oil, maple syrup, garlic, and ginger.
Assemble the salad – Toss noodles with cabbage, carrots, and green onions. Add the sesame dressing and mix well.
Top & garnish – Arrange grilled tofu over the salad, sprinkle with sesame seeds, and finish with cilantro if desired.
Asian Noodle Salad with Grilled Tofu & Sesame Dressing
This Asian Noodle Salad with Grilled Tofu & Sesame Dressing is a light, refreshing, and protein-packed dish perfect for lunch or dinner. Whole wheat noodles are tossed with crunchy vegetables and topped with smoky grilled tofu, then finished with a savory sesame dressing. It’s flavorful, satisfying, and easy to make ahead.
Equipment
- Large pot (for noodles)
- Skillet or grill pan (for tofu)
- Mixing bowls
- Whisk
- Cutting board & knife
Ingredients
- Salad:
- 8 oz Whole Wheat Noodles
- 2 cups Shredded Cabbage red or green
- 1 cup Shredded Carrots
- 1 Tofu 14 oz firm tofu, drained and sliced
- 1 tbsp Soy Sauce for marinating tofu
- 1 tbsp Sesame Oil for grilling tofu
- 2 Green Onions chopped
- 1 tbsp Sesame Seeds for garnish
- ¼ cup Chopped Cilantro optional
- For the Sesame Dressing:
- 3 tbsp Soy Sauce
- 2 tbsp Rice Vinegar
- 1 tbsp Sesame Oil
- 1 tbsp Olive Oil
- 1 tbsp Maple Syrup or Honey
- 1 clove Garlic minced
- 1 tsp Grated Ginger
Instructions
- Prepare the noodles: Cook whole wheat noodles according to package directions. Drain, rinse under cold water, and set aside.
- Marinate the tofu: Pat the tofu dry, slice it into slabs, and drizzle with 1 tablespoon of soy sauce. Let sit for 5–10 minutes.
- Grill the tofu: Heat a skillet or grill pan over medium heat. Brush with 1 tbsp sesame oil and cook tofu 3–4 minutes per side until golden brown. Remove and slice into strips.
- Make the dressing: In a small bowl, whisk together soy sauce, rice vinegar, sesame oil, olive oil, maple syrup, garlic, and ginger until smooth.
- Assemble the salad: In a large bowl, combine noodles, cabbage, carrots, and green onions. Pour dressing over the salad and toss well.
- Top & serve: Add grilled tofu on top, garnish with sesame seeds and cilantro. Serve chilled or at room temperature.
Notes
Meal prep friendly: Store salad and tofu separately in the fridge for up to 3 days. Add dressing just before serving.
Customize it: Swap noodles for rice noodles or soba noodles. Add bell peppers, cucumber, or snap peas for more crunch.
Make it gluten-free: Use tamari instead of soy sauce and rice noodles instead of wheat.
Nutrition (per serving, 4 servings)
Calories: ~360
Protein: 17g
Carbohydrates: 42g
Fiber: 6g
Fat: 14g
Saturated Fat: 2g
Sodium: ~780mg
Nutrition Benefits
This recipe isn’t just delicious—it’s nutrient-dense and balanced. Each serving has about 360 calories, 17 grams of protein, and 6 grams of fiber, making it an excellent option for a filling lunch or dinner.
Tofu provides plant-based protein and calcium.
Whole wheat noodles add complex carbs for energy and fiber for digestion.
Cabbage and carrots boost your immune system with antioxidants and vitamin C.
Sesame oil and seeds contribute healthy fats that support heart health.
Tips and Variations
Make it gluten-free: Use rice noodles and tamari instead of soy sauce.
Add more crunch: Try sliced bell peppers, cucumbers, or snap peas.
Switch up the protein: Swap tofu for grilled chicken, shrimp, or edamame.
Spice it up: Add chili flakes or sriracha to the dressing for extra heat.
Meal prep tip: Store salad and tofu separately, then toss with dressing before serving for maximum freshness.
When to Serve This Salad
This Asian Noodle Salad with Grilled Tofu is perfect for:
Work lunches – It packs easily and keeps well.
Potlucks & picnics – A crowd-pleasing option that’s light but filling.
Quick dinners – Ready in about 30 minutes from start to finish.
Healthy reset meals – Balanced nutrition without feeling heavy.
Final Thoughts
This Asian Noodle Salad with Grilled Tofu & Sesame Dressing is the perfect balance of fresh, flavorful, and nourishing. It’s the kind of recipe that works year-round, whether you’re enjoying it as a cool summer dish or a light dinner in the colder months. With its combination of crunchy vegetables, chewy noodles, and smoky grilled tofu, it’s both satisfying and energizing.
Make it once, and it will quickly become one of your staple healthy recipes. Whether you’re plant-based or simply looking for more balanced meals, this noodle salad is a must-try.
What is this “plant based” diet?
Frequently Asked Questions
Yes! You can prepare the noodles, vegetables, and dressing in advance. For best results, store them separately in the refrigerator and toss everything together just before serving. The tofu is also great when cooked ahead and reheated lightly.
Whole wheat noodles are a healthy choice, but you can also use rice noodles, soba noodles, or even spaghetti if that’s what you have on hand. For a gluten-free option, choose rice noodles or gluten-free soba.
Use firm or extra-firm tofu, press out excess water before cooking, and slice it into thick slabs. Let it sear without moving it too much to help it form a golden crust.
Absolutely! This salad is very versatile. Try adding bell peppers, cucumbers, snap peas, or edamame for extra crunch and color.
Yes, the recipe is naturally vegan. To make it gluten-free, substitute tamari for soy sauce and use rice noodles instead of wheat.
The salad will keep in the refrigerator for up to 3 days. If you plan to store it, keep the dressing separate and add it just before serving for the best flavor and texture.
Yes! Grilled chicken, shrimp, or even seared salmon are great alternatives if you prefer animal-based proteins.
Amazon and the Amazon logo are trademarks of Amazon.com, Inc or it's affiliates.
