Soy honey noodle salad – Meal Prep

 In Chicken, Dinner/Supper, Gluten Free, Lunch, Quick and Easy, Recipes


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This soy honey noodle salad with chicken and broccoli is an easy, healthy lunch recipe and perfect for making ahead.

Soy honey noodle salad - meal prep

Busy days driving kids around, trying to stick to your schedule and trying to get through your to-do list (that damn to-do list!) is hard enough but add the pressure of feeding your family (or just yourself) and it’s enough to tip anyone over the edge. I can’t stand the “what’s for breakfast/lunch/dinner?” I get like clockwork every day because you know what? Sometimes I don’t know. Sometimes I stand in front of the fridge willing the food inside to inspire me. That’s if I managed to make it to the supermarket.

A few weeks ago I decided to jump on the meal prep bandwagon because even though I cook and shoot food most days, there are those meals that I just never have inspiration for. Lunch happens to be one of those. It’s just way easier to buy a ready-made sandwich than to think about what to make so I decided to start prepping a few lunch options at the beginning of the week to make the after-school rush a little more bearable.

Soy honey noodle salad - meal prep

This soy honey noodle salad has proven to be a big crowd favourite. Most often I add chicken and broccoli but I’ve also kept it vegetarian at times by topping it with whatever veg I have in the fridge (sugar snaps, green beans, bell pepper and carrots all work well). It’s an easy, healthy lunch recipe that takes very little effort to prep before I can portion it out into individual servings and store in the fridge until someone asks for something to eat. Easy peasy and absolutely delicious.

Soy honey noodle salad - meal prep

4.67 from 18 votes
Soy honey noodle salad - meal prep
Soy honey noodle salad - Meal Prep
Prep Time
5 mins
Cook Time
20 mins
Total Time
25 mins
This soy honey noodle salad with chicken and broccoli is an easy, healthy lunch recipe and perfect for making ahead.
Course: Easy Recipe, Lunch, Salad
Cuisine: Asian
Keyword: chicken noodle salad, meal prep, noodle salad
Servings: 6
Calories: 508 kcal
Author: Alida Ryder
for the noodles
  • 500 g egg noodles
  • 1-2 tablespoons soy sauce
  • 2 tablespoons honey
  • 2 tablespoons fresh lemon/lime juice
  • ยฝ teaspoon garlic powder
  • 1 tablespoon vegetable oil
  • 1 teaspoon chilli/red pepper flakes optional
  • salt & pepper to taste
  • 2 tablespoons sesame seeds
  • 4 spring/green onions finely chopped
for the chicken
  • 4 skinless chicken breasts
  • 2 tablespoons oil
  • garlic powder to taste
  • salt to taste
  • juice of ยฝ lemon
to serve
  • Broccoli
  1. For the noodle salad: Cook the noodles in salted boiling water until al dente then drain and rinse with cold water. Place in a large bowl with the sesame seeds and spring onion.
  2. Combine the soy sauce, honey, lemon juice, garlic powder, vegetable oil, chilli flakes and seasoning and mix well.
  3. Pour ยพ the dressing over the noodles and toss to combine.
  4. For the chicken: Heat a large, non-stick pan and add the oil. Season the chicken with salt and garlic powder and place in the pan. Cook on both sides until golden brown and cooked through. Add the lemon juice then remove and allow to rest for 5-10 minutes before slicing.
  5. For the blanched broccoli: Bring a pot of salted water to a boil and add the broccoli. Allow to cook for 2-3 minutes then remove and place in a bowl of ice water. Drain.
  6. Top the dressed noodles with sliced chicken and broccoli then pour over the remaining dressing. For meal prep: Add all the elements to plastic/glass lidded containers then place in the fridge for up to 4 days.
Nutrition Facts
Soy honey noodle salad - Meal Prep
Amount Per Serving
Calories 508 Calories from Fat 90
% Daily Value*
Total Fat 10g 15%
Saturated Fat 3g 15%
Cholesterol 48mg 16%
Sodium 429mg 18%
Potassium 494mg 14%
Total Carbohydrates 79g 26%
Dietary Fiber 3g 12%
Sugars 6g
Protein 21g 42%
Vitamin A 9.7%
Vitamin C 52.1%
Calcium 7.2%
Iron 10.2%
* Percent Daily Values are based on a 2000 calorie diet.

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Showing 22 comments
  • Kita

    What kind of noodles?

    • Alida Ryder

      Any noodles you like to use, I usually just make it with egg noodles.

  • Charlene

    This looks delicious. Going to give it a good go. Not super amazing in the kitchen or with ideas so this looks right up my street. Do you know roughly what the number of calories is for this?

    • Alida Ryder

      Good luck, I’m sure you’ll love it! I’ll update the recipe with nutritional information soon.

  • Jenny

    Yum! Easy and very tasty

    • Alida Ryder

      SO happy to hear that!

    • Naomi Nicoll

      Calorie info would be a dream come true ??

  • Nicki

    Made this for lunch this week and it was so tasty. The noodle salad is the best I’ve ever made. Two thumbs up!

  • Chris

    Just out of curiosity, do you suggest eating this cold or warmed up? I assume that because it’s a salad it’s intended to be eaten cold, but some days in the winter I just can’t stand to eat a cold lunch…

    • Alida Ryder

      Either way. My daughter can’t stand cold noodles so I warm hers up but we have it cold.

  • Reply

    These look so good Alida! Perfect to have already prepared for those busy days! So nice and healthy too.

    • Alida Ryder

      Thanks Mary Ann. The meal prep bug has bitten me so I’m pretty sure you’ll be seeing a lot of this kind of recipe around these parts in the future. ๐Ÿ˜‰

    • Lou

      How would you warm this up (sorry completely new to all this)

      • Alida Ryder

        I love serving it cold but if you wanted to heat it up, in a pan would be fine.

  • Lara

    I happened to have all these ingredients in the house (except for sesame seeds) so am making this for dinner. That dressing is to die for! Can’t wait to eat. Great recipe.

  • Camilla

    I love the idea of making a salad like this for the week ahead. My kids have lunch at school but I am most often tempted by a takeaway or something unhealthy yet convenient. Will definitely try this. Thanks Alida!

    • Alida Ryder

      I’m so glad you like the look of it Camilla. I’m exactly the same so this gives me no excuses not to eat healthy.

  • Jen

    Yum! Definitely making this soon.

    • Alida Ryder

      Let me know what you think once you’ve tried it Jen!

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