Crispy Rice Salad
This Crispy Rice Salad provides 21g protein and 554 calories per serving—a carb-forward option that works as a post-workout side. Three quick-prep servings on the stovetop let you batch cook a filling component that stores well. Pair with leaner proteins to balance your training day macros efficiently.
Ingredients
- •Rice, White, Long-Grain(360g)
- •Sesame Oil, Toasted(23g)
- •Soy Sauce, Low Sodium(8g)
- •Chili Paste, Sambal Oelek(15g)
- •Salmon
- •Soy Sauce, Low Sodium(5g)
- •Honey(5g)
- •Pinch kosher salt
- •Cucumber
- •Edamame, Shelled(240g)
- •Avocado
- •Green Onion (Scallion)(80g)
- •Cilantro, Fresh(80g)
- •Cashews(60g)
- •Vinegar, Rice(60g)
- •Honey(30g)
- •Soy Sauce, Low Sodium(30g)
- •Peanut Butter, Smooth(30g)
- •Ginger, Fresh Root(3g)
Instructions
- 1Place the cooked and cooled rice in a bowl - if it's super compacted use a fork to break it up. Top with the sesame oil, soy sauce, and chili paste. With a spoon, stir to combine so that all the rice is nicely coated.
- 2To Crisp the Rice in the Air Fryer: Line your air fryer basket with parchment paper. Add the rice and use a spoon to press it firmly into a single layer. Air fry crispy rice at 400°F for 10 minutes, then remove the basket and stir. Repress the rice into a single layer, then continue to air fry 15 to 20 minutes more until it's darkened and crisp, stirring again at the 20-minute mark. Lift out the paper and set on a plate to cool.
- 3To Crisp the Rice in the Oven: Preheat the oven to 400°F and line a baking sheet with parchment paper. Spread the rice into an even layer on the paper, then use the back of a spoon to press it into a sheet. Bake for 30 to 40 minutes, until it's dark golden and crispy, tossing once and pressing it back into a sheet halfway through.
- 4Prep the Veg: While the rice cooks, halve the cucumber lengthwise and scrape out the seeds. Cut each half in half lengthwise again so you have 4 batons total, then cut cross-wise into 1/2-inch slices. Add to a big bowl with the edamame, diced avocado, green onion, cilantro, and cashews.
- 5Bake or Air Fry the Salmon: Pat the salmon dry, then brush with the soy sauce and honey. Sprinkle with salt. To bake in the oven, place it on a second parchment lined baking sheet, then cook at 400°F with the rice for 12 to 18 minutes. To make in the air fryer, place a fresh piece of parchment paper or foil in the air fryer, then transfer to the air fryer basket and cook 10 to 15 minutes. Salmon is done when it registers 145°F on an instant read thermometer (I remove mine at 140°F and let it rest). Check it a few times towards the end to make sure it doesn’t overcook. Transfer to a plate and let cool a few minutes.
- 6Make the Dressing: Add the vinegar, honey, soy sauce, peanut butter, and ginger to a mason jar. Secure the lid then shake vigorously until smoothly combined.
- 7With two forks, flake the salmon into-bite sized pieces. Add to the salad bowl.
- 8With your fingers, break up the crispy rice into small-ish pieces (about pea-sized). Add to the bowl.
- 9Pour the dressing over the salad, then with a big spoon, stir to combine. Taste and season with additional salt as desired.
Nutrition — Per Serving
554
calories
21g
protein
26g
fat
- Carbohydrates
- 64g
- Saturated fat
- 4.2g
- Sodium
- 638 mg
- Dietary fiber
- 7.3g
3 servings per batch · ~343g each
Macro data sourced from USDA FoodData Central
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How much protein does Crispy Rice Salad have per serving?
Each serving contains 21g of protein and 554 calories with 26g fat and 64g carbs. The macro split is carb-forward, making it better suited as a side or lighter meal rather than your primary protein source.
How long does Crispy Rice Salad take to prep?
Marked as quick prep with 3 servings per batch, this is an efficient side dish to complement your main protein sources throughout the week. The stovetop preparation keeps active cooking time minimal.
Is Crispy Rice Salad good for muscle gain?
With 554 calories and 64g carbs per serving, this recipe is solid for post-workout refueling during muscle-building phases. However, at 21g protein, pair it with a higher-protein main dish to hit your daily protein targets efficiently.



