Easy High-Protein Glass Noodle Salad with Shredded Tofu
This glass noodle salad screams summer — it’s colorful, light, and refreshing. Packed with crunchy fresh veggies, quick savory tofu crumble, chewy glass noodles, and a tangy lime-peanut butter dressing, it’s the kind of meal you’ll want on repeat.
This Glass noodle salad comes together in just 20 minutes and is loaded with goodness.
What makes this salad so satisfying is the combo of textures and flavors — soft glass noodles, crunchy veggies, creamy peanut butter dressing, and that perfect sweet-salty-tangy kick in every bite. It’s fresh, bold, and just chaotic enough to keep things interesting.
This salad is best enjoyed in warm weather, as it can also be eaten cold.
The veggies bring texture and fiber (which has numerous positive impacts on our health and digestion – read more about the health benefits of fiber), while edamame, tofu, and peanut butter add plant-based protein to keep you full, support muscle repair, and balance your hormones. It’s vibrant, satisfying, and secretly kind of a nutrition powerhouse (Benefits of plant protein).
Check out our favorite quick and refreshing dishes below:
- Smoked Tofu Vietnamese Rice Paper Rolls with Peanut Dipping Sauce (Vegan & Easy)
- Carrot And Cucumber Salad
- Easy Beet Quinoa Salad
- Beet and cucumber salad (with roasted garlic yogurt sauce)
- Kale and Chickpea Salad – Dressed in Dreamy Gochujang Tahini
Table of Contents
What Is Glass Noodle Salad?
Originally inspired by Thai Yum Woon Sen, glass noodle salad is a light, flavor-packed dish made with slippery, chewy noodles, crisp veggies, fresh herbs, and a tangy dressing that hits all the right notes — sweet, salty, spicy, and sour.
The noodles are usually made from mung bean starch or sweet potato starch, which turn beautifully translucent when soaked or cooked (hence the name “glass” noodles). Their neutral flavor makes them the perfect base for bold dressings and crunchy toppings.
Traditionally, this salad is served warm or at room temperature, and often includes protein like shrimp, ground pork, or tofu. It’s refreshing, satisfying, and endlessly adaptable, which is exactly why we love it.
Why This Recipe Works
This Glass noodles salad brings together everything we love in a meal: it’s light but filling and satisfying. The noodles soak up the bold lime-peanut dressing, while the crunchy veggies add texture and fiber. The baked tofu crumble brings savory depth and plant-based protein that actually keeps you full.
It’s quick to make (hello, 20-minute dinner!), easy to prep ahead, and endlessly adaptable: swap the veggies, adjust the heat, or double the tofu if you’re extra hungry. Whether you’re eating it cold from the fridge or freshly tossed, it’s one of those recipes that just works.
Glass Noodle Salad Ingredients
Salad base
- Glass noodles – soaked in boiling water until chewy and slippery
- Edamame beans – for a pop of plant protein
- Crunchy red cabbage – thinly sliced with mandoline slicer
- Fresh carrot – grated or julienned
- A handful of mint leaves – for a refreshing kick
Tofu crumble
- Firm tofu, crumbled and baked
- Tamari or light soy sauce for umami
- Olive oil for crunchines
- Onion flakes for extra flavor
Creamy peanut butter dressing
- Lime juice for tang
- Peanut butter for richness
- Tamari for saltiness
- Sambal oelek for heat
- A splash of water to bring it all together
Glass Noodle Salad Instructions
1. Make tofu crumble
Pat the tofu dry with a clean kitchen or paper towel, then crumble it into a bowl. Add tamari, olive oil, and onion flakes, and mix well.
Spread the mixture on a baking sheet lined with parchment paper and bake at 200°C (400°F) for 15 minutes, until golden and slightly crispy.
If you prefer a different protein, try our Air fryer Tempeh Topping.
2. Slice the veggies
Grate or julienne the carrot, thinly slice the red cabbage (a mandoline slicer works great here), and cut the red pepper into matchsticks. Set aside.
Cook the edamame beans for 2–3 minutes, or as instructed on the package. Rinse under cold water and set aside.
3. Prepare the noodles
Cook the glass noodles according to the package instructions — usually a quick 2-minute boil does the trick.
Once cooked, drain the noodles and rinse them under cold water to stop the cooking. Set aside to cool.
4. Make the dressing
In a blender (like a NutriBullet), combine the juice of one lime, 3 tablespoons peanut butter, 1 tablespoon tamari (or light soy sauce), 1 teaspoon sambal olek (or other hot sauce), and 2 tablespoons of water. Blend until smooth and creamy (about 1 minute).
If the dressing is too thick, add another tablespoon of water to loosen it up.
5. Mix everything together and enjoy
In a large bowl, layer the veggies and noodles. Add the tofu crumble and mint leaves, thinly sliced (no stems).
Drizzle the peanut-lime dressing over everything and toss gently to combine. Serve in bowls and enjoy immediately.
6. Storage & Make-Ahead Tips
Once mixed, the salad is best enjoyed fresh, but it’ll still be tasty the next day, just expect less crunch.
Store the noodles, dressing, and toppings separately and toss everything together just before eating. It keeps well in the fridge for up to 2–3 days when stored this way.
Glass Noodle Salad Variations & Customizations
- Use a different protein: Swap tofu with tempeh or chickpeas for a different texture. Add crispy roasted peanuts or cashews for extra crunch and protein.
- Play with the veggies: Use thinly sliced cucumber, sugar snap peas, or radishes for added freshness to the Glass Noodle Salad.
- Make it spicy (or not): Adjust the heat by adding more or less sambal oelek, or swap it with chili flakes, sriracha, or a mild chili oil. For a milder version, skip the chili altogether and add a dash of maple syrup to balance the flavors.
- Try a new dressing: Sub peanut butter with cashew butter for a different nutty profile, or with sunflower seed butter or tahini for a nut-free option.
Glass Noodle Salad Recipe video
Similar Recipes
Kale and chickpea salad
Carrot And Cucumber Salad
Beet quiona salad
Beets and cucumber salad
Glass noodle salad with shredded tofu (High-protein)
Equipment
- 1 Chopping board
- 1 Knife
- 1 Strainer
- 1 Nutri bullet blender optional
- 1 Mandoline slicer optional
Ingredients
- 70 grams glass noodle
- 150 grams edamame beans
- 100 grams red cabbage
- 1 carrot
- 1 red pepper
- mint leaves
Tofu
- 200 grams firm tofu
- 2 tablespoon tamari or light soy sauce
- 1 tablespoon olive oil
- 1 teaspoon onion flakes
Dressing
- 1 lime juiced
- 3 tablespoon peanut butter
- 1 tablespoon tamari
- 1 teaspoon sambal olek
- 2 tablespoon water
Instructions
Prep the tofu crumble
- Dry the 200 grams firm tofu by pressing it with a kitchen or paper towel. Crumble it into a bowl. Add 2 tablespoon tamari or light soy sauce, 1 tablespoon olive oil and 1 teaspoon onion flakes. Mix well.
- Spread on a baking sheet with a parchment paper and bake at 200 C (400 F) for 15 minutes.
Prep the veggies
- Julienne the 1 carrot, thinly slice 100 grams red cabbage and 1 red pepper. Cook 150 grams edamame beans for 2–3 minutes, then rinse under cold water.
Cook the noodles
- Boil 70 grams glass noodle for ~2 minutes or as per package. Rinse under cold water and set aside.
Make the dressing
- Blend 1 lime juice, 3 tablespoon peanut butter, 1 tablespoon tamari, 1 teaspoon sambal olek and 2 tablespoon wateruntil smooth. Add more water if needed to loosen.
Assemble the salad
- Combine noodles, veggies, and chopped mint leaves. Pour over dressing and toss well. Serve fresh.
Nutrition
FAQs
What are glass noodles made of?
Glass noodles (also called cellophane or bean thread noodles) are usually made from mung bean or sweet potato starch. They turn translucent when cooked and have a soft, slightly chewy texture.
What can I use instead of peanut butter in the dressing?
Try almond butter, cashew butter. For a nut-free version, try sunflower seed butter or tahini. The flavor will change slightly, but it’ll still be creamy and delicious.
This salad really captures the taste of summe! It’s light, fresh, crunchy, and full of flavor. If you try it, let us know what you think in the comments below – it really helps others find the recipe too!