Thai Peanut Slaw Salad or Wrap

This healthy, crunchy veggie slaw with Thai flavors has only 95 calories per serving and works well as a side with dinner or as the main course. Store it in serving size mason jars in the fridge for a quick grab-and-go lunch. Or, roll the slaw in a wrap and add some shredded chicken, if you like. Versatile, nutritious, and flavorful. Vegan (without the chicken) and gluten-free.

A flavorful sesame peanut dressing that’s only 18 calories per tablespoon!
The dressing for this slaw was inspired by a recipe I read in an issue of Nutritional Action Newsletter (a great source of up-to-date nutritional information). An apple blended into the dressing serves as an oil and sugar replacement; the apple both thickens and sweetens the dressing. In place of peanut butter, I used PB2 powdered peanut butter, giving the dressing the flavor and nutrition of peanut butter without the calories and fat. (You can use regular peanut butter, if you prefer.)

  • What is PB2? It’s a powdered peanut butter. It’s simply peanut butter with 85% of the fat removed. With all of the flavor and protein of regular peanut butter, PB2 is recommended as a great way to reduce calories in all of your favorite peanut butter recipes. It’s available at some Whole Foods and health food stores, and on Amazon.

view on Amazon:
♦Nutritional Action Newsletter   ♦PB2 (powdered peanut butter)

Nutritional information

  • This slaw is wildly nutritious. It’s especially high in fiber, and vitamins A and C.
  • for 3/4 cup of slaw (no chicken, using PB2): 95 calories, 5.3g fat, 9.3g carbs, 3.2g fiber, 4.1g protein; Weight Watchers Points Plus: 2
  • for 3/4 cup of slaw with chicken (using PB2): 152 calories, 6.5g fat, 9.3g carbs, 3.2g fiber, 14.9g protein; Weight Watchers Points Plus: 4

Step-by-step photos for making
Thai Peanut Slaw Salad and Wraps

Skip the photos – Go straight to the recipe

Step 1: Assemble the dressing ingredients. Granny Smith apple (peeled and chopped), PB2 or peanut butter, rice vinegar (or white wine vinegar), soy sauce or gluten-free tamari, sesame oil, garlic powder, cayenne pepper (optional–it gives it a little kick, if you like that kind of thing). I didn’t end up adding the honey shown in the photo below. The apple made it plenty sweet enough.

view on Amazon:
♦toasted sesame oil    ♦low-sodium soy sauce   ♦rice vinegar


Step 2. Throw everything in a blender or food processor and give it a whirl until it is pureed and has a consistency similar to applesauce.

view Monica’s blender on Amazon


Step 3. Assemble the slaw ingredients. Shredded cabbage (I used a ready-made coleslaw mix for convenience), raw green peas (I used frozen), thinly sliced red bell pepper and green onions, diced fresh mint and cilantro, coarsely chopped peanuts.


Step 4. Throw all of the slaw ingredients into a big bowl.


Step 5. Pour on the dressing and toss. 

Step 6. Put it in the fridge for at least 1 hour and up to 3 days.

Done! How easy was that? 


The slaw can be eaten as a main course. (You can toss in some chicken, if you like.) It also makes a great side; I especially like it with grilled chicken and fish.


Turn it into a wrap! This slaw makes a flavorful wrap filling. If any liquid has collected in the bottom of the bowl of slaw, use tongs or forks to lift and shake the liquid off of the slaw before using it the wrap. That way the wrap won’t get soggy. You can add some shredded chicken if you want to pump up the protein.


The combination of flavors, textures, and colors makes me a happy eater.


Great for grab-and-go, make-ahead lunches. I put my leftover slaw in serving size half-pint mason jars or plastic containers. They are the perfect size to take along to work for a quick, healthy lunch or afternoon snack. The slaw will keep in the jars for up to 3 days. Wrap the wraps in plastic wrap (I could use a thesaurus, sorry), and they will keep in the fridge for 2-3 days.  The wraps and slaw are great picnic food, too.

view on Amazon:
♦1/2-pint mason jars    ♦white plastic lids for mason jars    ♦1/2 pint plastic containers


Would you prefer the slaw as a salad or in a wrap? I’m likin’ it both ways. 


Make it a Yummy day!



Link directly to this recipe

Thai Peanut Cabbage Slaw

By Monica        
     Servings: 10 servings–3/4 cup


  • 1 Granny Smith apple, cored, peeled & chopped
  • 1-1/2 tablespoons soy sauce (or gluten-free tamari sauce)
  • 1 tablespoon sesame oil
  • 1 tablespoon white rice vinegar
  • 2 tablespoons PB2 powdered peanut butter (or substitute 2 tablespoon regular creamy peanut butter)
  • 1 tablespoon water
  • 1/4 teaspoon garlic powder
  • 1/8 teaspoon ground cayenne pepper (optional; omit if you don’t want it spicy)
  • 5 cups shredded cabbage (or one 16-oz bag cole slaw mix)
  • 1/2 red bell pepper, thinly sliced
  • 2 green onions, thinly sliced (white and green parts)
  • 2 tablespoons chopped fresh cilantro
  • 2 tablespoons chopped fresh mint
  • 1 cup raw green peas, fresh or frozen
  • 1/2 cup roasted peanuts, coarsely chopped
  • 2-1/2 cups cooked & shredded chicken breast (optional)
  • whole grain burrito-size wraps (use gluten-free, if desired)


Puree dressing ingredients in a blender or food processor to a consistency similar to apple sauce. In large bowl, toss together slaw ingredients and dressing. Cover and refrigerate for at least 1 hour and up to 3 days. Serve as a side or main dish salad, or use as a wrap filling.

Nutritional information
–for 3/4 cup of slaw (no chicken, using PB2): 95 calories, 5.3g fat, 9.3g carbs, 3.2g fiber, 4.1g protein; Weight Watchers Points Plus: 2
–for 3/4 cup of slaw with chicken (using PB2): 152 calories, 6.5g fat, 9.3g carbs, 3.2g fiber, 14.9g protein; Weight Watchers Points Plus: 4