Healthy Chinese Chicken Salad with Mandarin Oranges
As an Amazon Affilate, I earn commission on qualifying purchases.
This healthy Chinese chicken salad starts with finely shredded Napa cabbage, then adds chicken, Mandarin oranges, scallions, sesame seeds and almonds. A sweet (but not too sweet) Asian dressing is drizzled on top for the perfect summer salad.
With all the flavor of any other ramen chinese chicken salad, this salad is made with less sugar and no ramen noodles so it’s lower in carbs. The cabbage and almonds give it plenty of crunch!
What Makes This Chinese Chicken Salad Dressing Recipe Healthy?
I often hesitate ordering an oriental chicken salad in a restaurant, because they can really pack in hidden calories with the super sweet dressings!
Even when you go homemade, many recipes for Chinese chicken salad with mandarin oranges use the ramen seasoning package and cheap ramen noodles. Those packets are loaded with chemicals, MSG and who-knows-what else.
My mom made this healthy chicken salad for PTA functions in the 60’s, when it was considered “exotic.” The Chinese chicken salad dressing is quick and easy, and it’s made with simple ingredients.
Mom’s original recipe used sugar, but I use Swerve for a low-glycemic version. If you are ok using real sugar, the original dressing recipe contains 3 tablespoons of granulated sugar which amounts to just a teaspoon per person.
I also use Mandarin oranges that are canned in their own juice rather than “syrup.”
How to Make Healthy Chinese Chicken Salad
This recipe for healthy Asian chicken salad is my “go-to” salad for baby and wedding showers and will make 8 luncheon portions. If you’re serving smaller portions as a side dish for a picnic or BBQ, it will serve double that.
Start by shredding or dicing 4 cups of cooked chicken (perfect for leftover rotisserie chicken!), slice 1 bunch of green onions on the diagonal, and drain two 11-ounce cans of Mandarin oranges.
Shred one head of cabbage, or to save time, purchase two 10-ounce packages of pre-shredded cabbage.
To make the dressing for Chinese chicken salad, you’ll need:
- 1/3 cup rice wine vinegar
- 2 Tablespoons Swerve (or 3T of regular sugar)
- 2 Tablespoons sesame oil
- 2 teaspoons fresh grated ginger
- 1 1/2 teaspoons kosher salt
- 1/4 teaspoon black pepper
- 1/3 cup avocado or light olive oil
In a small saucepan over low heat, heat the oil, vinegar and sugars just until the sugar dissolves. Remove from the heat and whisk in the rest of the dressing ingredients.
You can cool and refrigerate the dressing if you’re planning on finishing the salad later.
When you are ready to assemble your Chinese chicken salad, just add all the ingredients to a large bowl and toss with the dressing. This is my favorite large bowl for big kitchen jobs!
This salad will hold for at least one to two hours in the fridge without getting soggy.
Oriental Chicken Salad Variations
If you don’t want to make this salad with mandarin oranges and almonds, simply swap them out for fresh tangerines or diced mango, and cashews or peanuts for the almonds.
I used to add crunchy noodles, but I find that the nuts and cabbage give it plenty of crunch!
If I’m making this salad just for the family, I’ll add fresh chopped cilantro. If I’m making it for a big group, I omit it, since cilantro seems to have a small fan base.
With the weather starting to warm up, salad days are here again. I could eat a salad every day, and I usually do in the summer!
I hope you enjoy this Asian chicken salad with mandarin oranges – and do try some of my other favorites such as Italian Panzanella, French Nicoise, and Greek Gyros Salad.
Chinese Chicken Salad
Ingredients
- 1/3 cup rice wine vinegar
- 2 Tablespoons swerve (regular sugar may be substituted)
- 2 Tablespoons sesame oil
- 2 teaspoons fresh grated ginger
- 1 1/2 teaspoons kosher salt
- 1/4 teaspoon black pepper
- 1/3 cup avocado or light olive oil
- 4 cups cooked chicken breast either shredded, diced or chopped
- 1 bunch of green onions slice thin on the diagonal
- 2 11 ounce cans of Mandarin Oranges drained (or fresh oranges)
- 1/4 cup toasted sesame seeds
- 1 cup sliced or slivered almonds toasted
- 1 head cabbage shredded. About 8-10 cups. (you may use pre-packaged cabbage as well. 2 10 ounce packages.)
Instructions
- Combine the first 7 ingredients, rice wine vinegar to vegetable oil, in a small sauce pan and heat over a low heat just until sugar is dissolved. Let cool and refrigerate.
- For the salad, combine all ingredients in a large bowl and toss with dressing.
Video
Nutrition
This sounds so good. I remember your mom making it back in the days. I will try it soon. Being that my Dr. told me I was a little to chubby a couple days ago I will try and take off a few pounds first. I love your blog and all your writings.
Elaine, try staying away from wheat products, cookies, bread, cakes, etc. for a couple of weeks…The weight will slip off!
Love this salad! Sesame oil is to go crazy for! Will make this soon – or will have hubby make it which is even better. Great stuff!
Denise…sometimes I add crunchy stuff too! Fried won tons, crispy noodles!
How many servings would you say this makes? I’m hosting a baby shower on Saturday 🙂 This and your chicken salad is on the menu. Also, I’m super lazy… do I have to toast the sesame seeds and almonds? 😉
I would say 8-10…I like the toasted seeds and nuts for the flavor, but you can buy pre-toasted nuts from Trader Joe’s.
I’m just like you. I could eat a salad EVERY day in the summer…. with some cold lemonade. YUM! This looks great, btw. 🙂
@Maggie, Totally with you on that!
Instead of sugar, substitute with half the amount of honey or agave. If you want more ‘crunchies’ add some water chestnuts! Recipe sounds great!
@Elisabeth, good suggestions! I’m not much of an agave person…Honey would be nice.
One of my most favorite salads. Love the mandarin oranges!
Good healthy idea!
I love making calorie “bombs” healthier David!
what a flavorful salad! And I love that it is so versatile too.
I love this recipe. I know the dish you describe from the past, I love it and can’t help but eat it when I see it. But I have wanted to make my own healthier version. You’ve done it for me.
thanks Michelle…a lot of teachers bring the ramen seasoning packet version to school and it’s just loaded with chemicals and sodium…this one is simple and yet still delicious!
Yummmm!
haha!
I’ve actually never made an Asian style salad at home. Of course, when I order one at a restaurant, inevitably, I’ll say, “Why don’t I ever make this at home?” Getting in a rut and being a creature of habit is not good!
I really need to try this at least once! Thanks for the inspiration and recipe!
minus the cilantro! 😉
abso-frickin-lutely! haha! 😉
You are my hero for making this without the salt-laden bomb that is a ramen seasoning packet! This is going on my “to make” list soon!
So true Kimberly!
A classic, well loved salad. It looks delectable! (P.S. Cilantro on EVERYTHING!)
haha Dorothy!
Definitely a classic! Light and refreshing – perfect summer fare!
I agree Christy…definitely a summer time salad!
Yum! All my favorite flavors going on. A “must try!”
Carol, one of my family’s favorites!
This is a family favorite, I love it! The mandarins make all the difference.
So true Fabiola! I’ve used oranges in a pinch, but the mandarins make it!
Crunchy, flavorful, crowd-pleasing picnic goodness!
yes Steph! And it holds up reasonably well since it’s made with cabbage instead of lettuce!
I rarely order Chinese chicken salad too but your version is so fresh and I love the swap suggestions you make.
Thanks Susan, I try to make these calorie bombs at home so I can control the ingredients!
I love Chinese Chicken Salad, but never think to make it at home! Your version looks so yummy – perfect for weekday lunches!
Faith, this is one of my favorite salads, and I like being able to have a healthier version at home!
Sounds so healthy and refreshing. Orange and chicken make such a great combo!
One of the girl’s favorite’s matt!
This looks spectacular! Thanks for the recipe!
This salad is so light and refreshing! It’s perfect for spring…yum!
This sounds great – I love all kinds of salads too. I can’t wait to try this with each of your substitutions. Salad ideas for days!
Looks very tasty and easy to prepare, thank you for sharing this recipe.
Flo
thank you Florentina!It’s one of my favorites!