Sesame Kohlrabi and Chicken Salad Recipe

Of all the culinary adventures I’ve embarked on in my own kitchen, few have been as surprisingly delightful as my first encounter with this Sesame Kohlrabi and Chicken Salad. It all started with a mystery orb in our weekly farm share box. It was pale green, vaguely alien-looking with leafy stems jutting out, and my kids immediately dubbed it the “sputnik vegetable.” That vegetable, I soon learned, was kohlrabi. Faced with the challenge of turning this unknown entity into something my family would actually eat, I decided to lean into its best quality: its incredible crunch. I thought of slaws, of bright Asian-inspired dressings, and of a satisfying protein to make it a full meal. The result was this very recipe, and it was a revelation. The kohlrabi, once shredded, became a wonderfully crisp and mildly sweet base, a perfect vehicle for the nutty, savory sesame-ginger dressing. Paired with tender shredded chicken and a rainbow of other crunchy vegetables, it was an instant hit. Even my skeptical husband went back for seconds, and the kids, intrigued by the “sputnik slaw,” crunched away happily. It has since become a staple in our rotation, especially during the warmer months when we crave something refreshing, healthy, and incredibly flavorful without spending hours over a hot stove. This salad is more than just a recipe; it’s a testament to the joy of discovering new ingredients and turning them into something truly special.

Sesame Kohlrabi and Chicken Salad: A Refreshing Crunch

This vibrant and nutritious salad is the perfect way to enjoy the unique, crisp texture of kohlrabi. Paired with tender chicken and a zesty sesame-ginger dressing, it’s a complete meal that’s perfect for a light lunch, a healthy dinner, or a standout dish at your next potluck.

Complete Recipe Ingredients

To ensure the best flavor and texture, we’ve broken the ingredients down into two components: the salad base and the irresistible dressing.

For the Salad:

• Kohlrabi: 2 medium bulbs (about 1.5 lbs total), peeled and julienned or shredded
• Chicken: 3 cups cooked and shredded chicken (a rotisserie chicken is a fantastic shortcut)
• Carrots: 2 large, peeled and julienned or shredded
• Red Bell Pepper: 1 medium, thinly sliced
• Scallions (Green Onions): 4, thinly sliced (both white and green parts)
• Fresh Cilantro: 1/2 cup, coarsely chopped
• Toasted Sesame Seeds: 1/4 cup, plus more for garnish
• Optional for extra crunch: 1/2 cup chopped roasted peanuts or cashews

For the Sesame Ginger Dressing:

• Low-Sodium Soy Sauce or Tamari: 1/2 cup (use tamari for a gluten-free option)
• Rice Vinegar: 1/4 cup (unseasoned is best)
• Toasted Sesame Oil: 3 tablespoons (this specific oil is key for the nutty flavor)
• Honey or Maple Syrup: 2 tablespoons (adjust to your preferred sweetness)
• Fresh Ginger: 1 tablespoon, freshly grated
• Fresh Garlic: 2 cloves, minced
• Lime Juice: 1 tablespoon, freshly squeezed
• Avocado Oil or other neutral oil: 2 tablespoons (to mellow and emulsify the dressing)

Step-by-Step Instructions

Follow these simple steps to assemble a perfect salad every time. The key is in the preparation of the vegetables and the emulsification of the dressing.

1. Prepare the Dressing: In a medium bowl or a mason jar with a tight-fitting lid, combine all the dressing ingredients: soy sauce (or tamari), rice vinegar, toasted sesame oil, honey (or maple syrup), grated ginger, minced garlic, lime juice, and avocado oil. Whisk vigorously or shake the jar until the dressing is well-combined and emulsified. The honey should be completely dissolved, and the mixture should look slightly creamy. Set it aside to allow the flavors to meld while you prepare the salad.
2. Prepare the Vegetables:
   • Kohlrabi: First, peel the tough outer skin of the kohlrabi bulbs using a sharp vegetable peeler or paring knife. Be sure to remove the entire fibrous layer. Cut the peeled bulbs in half. Using a mandoline slicer (with a julienne blade), a food processor with a shredding disc, or a sharp knife, julienne or shred the kohlrabi into thin, matchstick-like pieces. Place them in a very large mixing bowl.
   • Other Veggies: Prepare the carrots in the same way (julienned or shredded) and add them to the bowl with the kohlrabi. Add the thinly sliced red bell pepper and the sliced scallions.
3. Combine the Salad: To the large bowl of vegetables, add the 3 cups of shredded chicken, the 1/2 cup of chopped cilantro, and the 1/4 cup of toasted sesame seeds.
4. Dress and Toss: Pour about two-thirds of the prepared dressing over the salad ingredients. Using tongs or clean hands, gently toss everything together until all the ingredients are evenly coated with the dressing. Taste the salad. If you feel it needs more dressing, add the remaining amount and toss again.
5. Rest and Serve: For the best flavor, allow the salad to sit for 10-15 minutes before serving. This gives the kohlrabi and other vegetables a chance to slightly soften and absorb the delicious dressing.
6. Garnish and Enjoy: Transfer the salad to a serving platter or individual bowls. Garnish with an extra sprinkle of toasted sesame seeds, a few more chopped peanuts or cashews (if using), and a few fresh cilantro leaves. Serve immediately.

Nutrition Facts

• Servings: 6 large main-course servings
• Calories per serving: Approximately 410 kcal

Please note that these values are an estimate and can vary based on the specific ingredients used, such as the cut of chicken and brand of soy sauce.

Preparation Time

• Prep Time: 25 minutes (This includes peeling/chopping vegetables and mixing the dressing)
• Cook Time: 0 minutes (assuming pre-cooked chicken)
• Total Time: 25 minutes

A Deep Dive into the Star Ingredient: Kohlrabi

To truly appreciate this salad, it helps to understand its unique star. For many, kohlrabi is an unfamiliar sight in the produce aisle, but it’s an incredibly versatile and delicious vegetable worth getting to know.

What Exactly Is Kohlrabi?

Despite its turnip-like appearance, kohlrabi is not a root vegetable. It’s a member of the Brassica oleracea species, making it a close cousin to cabbage, broccoli, cauliflower, and kale. The part we typically eat is the swollen, bulbous stem that grows above the ground. It comes in two colors, pale green and a vibrant purple, though the flesh inside is creamy white for both. The flavor and texture are where it truly shines.

What Does Kohlrabi Taste Like?

If you’ve never had it, imagine the perfect cross between the crisp, juicy heart of a broccoli stem and the mild, slightly peppery sweetness of a radish or jicama. It’s wonderfully crunchy, refreshing, and lacks the bitterness that some other brassicas can have. When eaten raw, as in this salad, its texture is its greatest asset, providing a satisfying crunch that holds up beautifully to dressing without becoming soggy.

The Impressive Health Benefits of Kohlrabi

This humble vegetable is a nutritional powerhouse.

• Rich in Vitamin C: A single cup of kohlrabi provides well over 100% of your daily recommended intake of Vitamin C, a powerful antioxidant that supports immune function and skin health.
• Excellent Source of Fiber: Kohlrabi is packed with dietary fiber, which is crucial for digestive health, promoting regularity and helping you feel full and satisfied.
• Potassium Power: It contains a good amount of potassium, an essential mineral for regulating blood pressure and fluid balance.
• Loaded with Antioxidants: Like its cruciferous relatives, kohlrabi contains antioxidants like anthocyanins (especially in the purple variety) that help fight cellular damage.

How to Serve This Versatile Salad

This Sesame Kohlrabi and Chicken Salad is a chameleon; it can be a light lunch or a hearty dinner depending on how you serve it. Here are some creative and delicious ways to present your creation:

• As a Main Course Salad:
  • Serve a generous portion in a large bowl for a fulfilling, low-carb, and protein-packed meal.
  • Garnish with a wedge of lime on the side for an extra spritz of fresh acidity.
• In Lettuce Wraps:
  • Provide large, crisp leaves of butter lettuce, romaine hearts, or iceberg lettuce.
  • Allow guests to scoop the salad into the lettuce leaves for a fun, interactive, and gluten-free handheld meal.
• As a Side Dish:
  • This salad makes a fantastic and refreshing side dish for grilled meats or fish. It pairs exceptionally well with grilled salmon, shrimp skewers, or teriyaki chicken thighs.
  • Bring it to a BBQ or potluck; it’s a guaranteed crowd-pleaser that stands out from the typical pasta salads and coleslaws.
• Over a Bed of Grains:
  • To make it an even more substantial meal, serve the salad over a bed of fluffy quinoa, brown rice, or even soba noodles. The grains will soak up any extra dressing, making every bite delicious.
• In a Sandwich or Wrap:
  • Stuff the salad into a pita pocket or a whole-wheat tortilla for a crunchy and portable lunch on the go. The kohlrabi’s sturdiness ensures it won’t make the bread soggy as quickly as other salads might.

Additional Tips for Salad Perfection

Take your salad from great to unforgettable with these five expert tips.

1. Toast Your Own Sesame Seeds (and Nuts): While you can buy pre-toasted sesame seeds, toasting them yourself takes only 2-3 minutes and unleashes an incredible amount of nutty aroma and flavor. Simply place them in a dry skillet over medium-low heat and toss frequently until they are fragrant and lightly golden. Do the same for your peanuts or cashews to enhance their crunch.
2. Don’t Dress It Too Early: While we recommend a 10-15 minute rest, don’t dress the salad hours in advance if you want to maintain maximum crunch. The salt in the dressing will gradually draw moisture out of the vegetables. If you’re making it ahead for a party, keep the dressing and the salad components separate and toss them together just before serving.
3. Don’t Discard the Kohlrabi Leaves! If your kohlrabi comes with its leaves attached and they look fresh, don’t throw them away! They are perfectly edible and taste similar to collard greens or kale. Wash them well, chop them finely, and you can either sauté them with a little garlic as a separate side dish or slice them into thin ribbons and mix them right into the salad for extra greens and nutrients.
4. Invest in a Mandoline or Food Processor: While you can absolutely julienne the vegetables by hand with a sharp knife, a simple mandoline slicer or a food processor with a shredding/julienning disc will make the prep work incredibly fast and uniform. This consistent cut ensures that every bite has the perfect texture. Please use the handguard with a mandoline for safety!
5. Let the Dressing Flavors Marry: The dressing is good right after you shake it, but it’s even better if you make it 30 minutes to an hour ahead of time. This resting period gives the potent flavors of the fresh ginger, garlic, and sesame a chance to meld and deepen, resulting in a more cohesive and complex taste. Store it in the fridge until you’re ready to use it.

Frequently Asked Questions (FAQ)

Here are answers to some common questions about making this delicious and unique salad.

1. Can I make this salad ahead of time for meal prep?
Yes, absolutely! This salad is excellent for meal prep with one small adjustment. Fully assemble the salad ingredients (kohlrabi, carrots, pepper, chicken, cilantro) and store them in an airtight container in the refrigerator for up to 3-4 days. Prepare the dressing and store it separately in a small jar or container. When you’re ready to eat, just shake the dressing and pour it over your portion of the salad. This keeps the vegetables perfectly crisp.

2. What’s the best way to shred the kohlrabi if I don’t have a mandoline or food processor?
You can still achieve a great texture with a good knife and some patience. First, peel the kohlrabi and cut it into thin, flat planks (about 1/8-inch thick). Then, stack a few planks at a time and slice them lengthwise into thin matchsticks. The goal is uniformity, so take your time. Alternatively, you can use a standard box grater on its largest holes for a shredded texture, which is also delicious.

3. I have a gluten intolerance. Is this recipe safe for me?
Yes, this recipe is very easily made gluten-free. The only ingredient of concern is the soy sauce. To make it gluten-free, simply substitute the soy sauce with an equal amount of tamari or coconut aminos. Tamari is a Japanese soy sauce that is typically brewed without wheat, and coconut aminos are a soy-free, gluten-free alternative with a similar savory, slightly sweet flavor. Always double-check your labels to be sure.

4. Can I use purple kohlrabi instead of green?
Definitely! Purple and green kohlrabi are interchangeable in this recipe. They have the same mild, sweet flavor and crisp texture on the inside. Using purple kohlrabi will add a stunning pop of color to your salad, making it even more visually appealing. The vibrant purple skin contrasts beautifully with the white flesh and other colorful ingredients.

5. My dressing seems too thick/thin. How can I fix it?
The consistency of the dressing can vary slightly based on the thickness of your honey or soy sauce. If your dressing is too thick, whisk in a little more lime juice or a teaspoon of warm water until it reaches your desired consistency. If it’s too thin, you can whisk in a little more honey or even a tiny bit of tahini (sesame paste) to help thicken it and complement the sesame flavor. Always taste and adjust seasonings as you go.