PF
A serving of almond-topped rice and vibrant vegetable salad in elegant dishes.
Stovetop~50 minComplexity

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.

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Ingredients

3 servings
  • 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

  1. 1Cook the white rice according to package directions. Once cooked, spread it on a baking sheet and let cool completely (about 15–20 minutes), breaking up any clumps with a fork.
  2. 2While the rice cools, pat the salmon dry and brush both sides with the soy sauce and honey. Place on a parchment-lined baking sheet, then bake at 400°F for 12–18 minutes until the internal temperature reaches 145°F and the flesh is opaque throughout. Transfer to a plate to cool for a few minutes, then flake into bite-sized pieces with two forks.
  3. 3Toss the cooled rice with the toasted sesame oil, soy sauce, and chili paste until all grains are evenly coated. Spread the rice in a single even layer on a parchment-lined baking sheet, pressing firmly with the back of a spoon.
  4. 4Bake the rice at 400°F for 30–40 minutes, tossing and pressing back into a sheet halfway through, until the rice is dark golden brown and crispy throughout. Remove from the oven and let cool on the baking sheet for 2–3 minutes.
  5. 5While the rice crisps, halve the cucumber lengthwise and scrape out the seeds. Cut each half lengthwise again, then slice crosswise into ½-inch pieces. Combine the cucumber, edamame, avocado, green onions, cilantro, and cashews in a large bowl.
  6. 6Add the vinegar, honey, soy sauce, peanut butter, and ginger to a mason jar, seal, and shake vigorously for 30 seconds until the dressing is smooth and combined.
  7. 7Break the crispy rice into pea-sized pieces with your fingers and add to the vegetable bowl along with the flaked salmon. Pour the dressing over the salad and toss gently to combine.
  8. 8Divide the salad evenly into 3 airtight containers while the rice is still warm. Seal and refrigerate until ready to eat.

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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Common questions

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.

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