When the weather warms up, heavy meals quickly lose their appeal. What most of us want instead is something fresh, crunchy, filling and flavour-packed without spending hours in the kitchen. This Asian Style Prawn Salad ticks all those boxes, making it an ideal summer lunch or light dinner.
With juicy prawns, crisp vegetables and a light Asian-style dressing, this salad delivers texture, balance and satisfaction in every bite. It’s quick to prepare, easy to portion, and designed to keep you full without that heavy, sluggish feeling that often comes with warmer-weather meals.
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Why prawns are a smart summer protein
Prawns are one of the best protein choices for summer. They’re lean, quick-cooking and naturally light, making them perfect for salads and warm-weather meals. High in protein and low in fat, prawns help support muscle maintenance and satiety without overpowering the dish.
They also pair exceptionally well with fresh vegetables and Asian-style flavours, absorbing seasoning quickly while still allowing the crunch and freshness of the salad to shine.
A balance of crunch, freshness and flavour
One of the reasons this salad works so well is its variety of textures. Shredded cabbage and snow peas provide crunch, capsicum and tomato add freshness and colour, while crispy fried noodles give just enough indulgence to make the salad feel satisfying rather than “diet”.
The Asian-style dressing brings everything together, coating the vegetables lightly without overpowering the prawns. The result is a salad that feels complete and well-rounded, not like a side dish pretending to be a meal.
Asian Style Prawn Salad Recipe
Serving size: 375g
Serves: 1
Ingredients
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120g peeled prawns (raw weight)
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60g white cabbage, shredded
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60g snow peas, sliced
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50g capsicum, sliced
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40g tomato, chopped
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15g crispy fried noodles
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30g Asian style salad dressing (store bought)
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Salt and pepper, to season
Method
1. Cook the prawns
Season the prawns with salt and pepper. Heat a non-stick pan over medium heat and cook the prawns for 4–5 minutes, turning once, until pink and cooked through. Remove from heat and set aside.
2. Prepare the salad base
Wash and chop the cabbage, snow peas, capsicum and tomato. Transfer all vegetables to a large bowl and gently toss to combine.
3. Assemble the salad
Top the salad with cooked prawns, crispy fried noodles and Asian style dressing. Toss gently until everything is evenly coated.
4. Serve immediately
Serve fresh for maximum crunch and flavour.
Nutritional Information (per serve)
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Calories: 366 kcal
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Protein: 29.36 g
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Fat: 7.95 g
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Carbohydrates: 24.77 g
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Fibre: 4.91 g
This makes it a high-protein, moderate-carb meal that supports satiety, energy and digestion — ideal for lunch or a lighter dinner.
Why this salad works for weight management
This meal strikes an effective balance between volume and nutrition. The vegetables provide fibre and bulk, helping you feel full, while the prawns deliver high-quality protein to support appetite control. The inclusion of a small amount of crispy noodles adds satisfaction without tipping the meal into excess.
It’s a great example of how salads can be both enjoyable and filling, rather than something you eat just to “be good”.
Tips to get the most out of this recipe
If you’re prepping ahead, store the salad vegetables, prawns and dressing separately and assemble just before eating to maintain crunch. This salad also works well as a post-workout meal, thanks to its protein content and light digestibility.
If you prefer a stronger flavour profile, add a squeeze of lime or a sprinkle of fresh herbs like coriander just before serving.
Frequently Asked Questions
Can I meal prep this salad?
Yes — prepare all components in advance, but keep the dressing and noodles separate until serving.
Is this salad suitable for hot weather?
Absolutely. It’s light, hydrating and doesn’t rely on heavy ingredients, making it ideal for summer.
Is this a good lunch option for weight loss?
Yes. With high protein, fibre and controlled fats, it supports fullness without excessive calories.
A summer salad you’ll actually look forward to eating
This Asian Style Prawn Salad proves that healthy lunches don’t need to be boring or complicated. It’s fresh, satisfying and packed with flavour – perfect for days when you want something nourishing that still feels enjoyable.
If you’re looking for a high-protein, summer-ready meal that fits seamlessly into a balanced lifestyle, this one deserves a regular spot on your menu.