This vibrant grilled pineapple rice noodle salad is the perfect balance of smoky, sweet, and refreshing flavors.
Packed with crunchy vegetables, fresh herbs, and lightly charred pineapple, it delivers a nutrient-dense, plant-based meal that’s high in fiber, rich in healthy fats, and naturally low in saturated fat.
Quick to prepare, full of texture, and bursting with freshness, it’s a light yet satisfying option for everyday meals or easy meal-prep lunches.
30-Minute Healthy Thai Pineapple Salad
Equipment
- 1 Mandoline slicer (or sharp knife)
- 1 griddle pan (or grill pan)
- 1 rolling pin (for lemongrass)
- 1 pestle and mortar or food processor
- 1 Medium mixing bowl
- 1 serving plate
Ingredients
Salad:
- 100 g 3.5 oz rice noodles
- ½ small sweetheart cabbage finely shredded
- 1 small cucumber sliced into half moons
- 2 small spring onions scallions, thinly sliced
- ½ fresh pineapple approx. 300 g / 10.5 oz, peeled and cored
- ½ cup toasted peanuts or cashews, roughly crushed
- 1 small handful fresh coriander finely chopped
- 1 small handful fresh mint finely chopped
Dressing:
- 3 lemongrass stalks substitute ginger if unavailable
- 1 garlic clove peeled
- 1 red chilli deseeded if less heat desired
- ½ tsp coarse salt
- 1 tbsp 15 ml light brown sugar (or any sugar)
- Zest and juice of 1 lime approx. 3 tbsp juice
- 1 –2 tbsp 15–30 ml soy sauce or tamari (for gluten-free)
- 3 tbsp 45 ml neutral oil (such as grapeseed oil)
Instructions
- Cook the Rice Noodles: Begin by preparing the rice noodles according to the instructions on the package. Most rice noodles need to be soaked in hot water or lightly boiled until just tender. Be careful not to overcook them, as they can quickly turn mushy. Once they are soft yet still slightly springy to the bite, immediately drain the noodles and rinse them under cold running water to stop the cooking process and prevent sticking. Set them aside in a colander to drain fully while you prepare the rest of the salad. If they begin to clump together later, you can gently loosen them with a drizzle of oil or a splash of cold water.
- Prepare and Slice the Vegetables: While the noodles are draining, move on to the vegetables. Use a sharp knife or a mandoline slicer to finely shred the sweetheart cabbage into thin ribbons—this ensures a light, crunchy texture that blends well with the noodles. Next, wash the cucumber and cut it into thin half-moon slices for a refreshing bite. Slice the spring onions (scallions) very finely, keeping both the white and green parts for extra flavor and color contrast. Place all of the prepared vegetables into a large mixing bowl, but keep them separate from the noodles for now so that everything stays crisp.
- Grill the Pineapple Slices: Cut away the tough outer skin of the pineapple, then slice the fruit into ½ cm (0.2 inch) thick rounds. Remove the tough central core if it feels too fibrous. Heat a griddle pan or grill over medium-high heat until hot. Lightly brush each pineapple slice with a thin layer of neutral oil to help prevent sticking. Place the slices on the grill without moving them and let them cook for 3–4 minutes on one side until beautiful char marks appear. Flip and cook the other side for another 3–4 minutes. The heat will caramelize the natural sugars in the pineapple, deepening its sweetness while adding a smoky undertone. Once grilled, remove the slices from the pan and allow them to cool slightly before cutting them into bite-sized pieces.
- Crush and Toast the Peanuts: If your peanuts are not already roasted, you can quickly toast them at home. Place them in a dry frying pan over medium heat, tossing often, until golden and fragrant. This usually takes about 5–8 minutes. Allow them to cool slightly before placing them on a chopping board. Roughly crush the peanuts using the flat side of a knife, or pulse them briefly in a food processor if you prefer smaller pieces. The goal is to have a mix of fine crumbs and larger crunchy bits for texture. Set half aside for mixing into the salad and reserve the other half for garnish.
- Make the Zesty Lemongrass Dressing: To prepare the dressing, begin with the lemongrass stalks. Remove the tough outer layers, then trim the woody tops, leaving only the tender inner section closest to the base (about 8–10 cm / 3–4 inches). Use the side of a rolling pin or the back of a knife to bash and crush the stalks—this helps release their natural oils and fragrance. Finely chop the tender part or place it directly into a pestle and mortar. Add the garlic clove, chopped red chilli (adjusting the amount to your spice preference), and coarse salt. Pound everything together until it breaks down into a fragrant paste. Mix in the sugar, lime zest, and lime juice, stirring until the sugar fully dissolves. Finally, whisk in the soy sauce (start with 1 tablespoon and adjust to taste) and the neutral oil until the dressing is well combined. Taste and adjust add more lime for brightness, more sugar for sweetness, or extra soy sauce for saltiness. Set aside to let the flavors meld while you assemble the salad.
- Combine Salad Ingredients: In a large mixing bowl, gently toss together the drained rice noodles, shredded cabbage, sliced cucumber, sliced spring onions, and grilled pineapple pieces. Pour about two-thirds of the lemongrass dressing over the mixture, and use clean hands or tongs to carefully fold everything together. Make sure the noodles are evenly coated and the vegetables are well distributed without breaking the delicate strands of noodles. Taste and add more dressing if desired, depending on how bold and tangy you like the flavor.
- Add Herbs and Peanuts: Chop fresh coriander and mint leaves finely, reserving a few whole leaves for garnish. Add most of the chopped herbs into the salad bowl along with half of the crushed peanuts. Gently toss again so that the herbs and nuts are spread evenly throughout, giving the salad its signature fresh, aromatic flavor with a delightful crunch.
- Plate and Garnish for Serving: Transfer the salad to a serving platter or individual bowls. Scatter the remaining peanuts and reserved whole herb leaves on top for a vibrant finishing touch. Serve immediately while the flavors are fresh and bright. This salad is best enjoyed slightly chilled or at room temperature, making it ideal for a refreshing lunch, a light dinner, or a colorful side dish.
Notes
- Use fresh pineapple whenever possible for the best smoky-sweet flavor; canned versions tend to be softer and won’t char as beautifully.
- Rice noodles cook quickly—always rinse them under cold water to prevent sticking and overcooking.
- Adjust the dressing to your taste: more lime juice for tang, extra sugar for sweetness, or soy sauce for saltiness.
- Fresh herbs make a big difference; don’t skip the mint and coriander, as they brighten the salad.
- For a nut-free option, replace peanuts with roasted seeds such as sunflower or pumpkin seeds.
Chef’s Secrets for Perfect Balance
The key to making this salad truly shine lies in balancing flavors and textures.
Grilling the pineapple enhances its natural sweetness while adding smoky depth, which pairs beautifully with the fresh herbs and crunchy cabbage.
When preparing the lemongrass, make sure to bruise the stalks well before chopping to release their aromatic oils—this small step ensures the dressing is fragrant and full-bodied.
Another tip is to keep the noodles slightly undercooked, since they will continue to soften once tossed with the dressing.
Finally, taste the salad just before serving and make final adjustments; a squeeze of lime or pinch of salt can elevate the flavors instantly.
Serving Suggestions for Any Occasion
This salad is versatile and can be served in many ways.
On its own, it makes a refreshing light lunch or dinner, especially during warm weather.
For a heartier meal, pair it with grilled tofu, tempeh, or a protein of your choice such as shrimp or chicken.
It also works beautifully as a side dish for summer barbecues, picnics, or potlucks, adding a colorful and healthy option to the table.
If you’re hosting, present it on a large platter and garnish generously with herbs and peanuts for a stunning centerpiece that looks as good as it tastes.
Storage Tips for Freshness and Flavor
This salad is best enjoyed fresh, but it can be stored if needed.
Keep the noodles, vegetables, and dressing in separate containers if you plan to prepare ahead—this prevents the salad from becoming soggy.
Once dressed, the salad will stay fresh in the refrigerator for up to 24 hours, though the herbs may lose some vibrancy.
Store leftover peanuts separately in an airtight container to maintain their crunch.
For meal prep, cook and cool the noodles, grill the pineapple, and make the dressing in advance, then assemble just before serving for the best flavor and texture.
Frequently Asked Questions
1. Can I use canned pineapple instead of fresh?
Yes, but fresh pineapple is highly recommended. Canned pineapple tends to be softer and holds more liquid, which makes it harder to achieve caramelized grill marks.
If using canned, drain thoroughly and pat dry before grilling.
2. What type of noodles works best?
Rice noodles are ideal because they’re light, gluten-free, and soak up the dressing beautifully. You can also use vermicelli or even soba noodles if you want a different texture.
Just be careful with cooking times, as different noodles soften at different rates.
3. How spicy is the dressing?
The heat level depends on how much chili you add. Start with a few slices for a mild dressing, and increase to your preference. Deseeding the chili reduces the spice level while keeping the flavor intact.
4. Can I make this salad ahead of time?
Yes, but for the best results, store the components separately and mix just before serving.
This keeps the vegetables crisp, the noodles springy, and the herbs fresh. If pre-mixed, the salad is still tasty the next day but will be softer in texture.
5. What are some nut-free alternatives?
If you’re avoiding peanuts, you can substitute roasted cashews, sunflower seeds, or pumpkin seeds. They still provide the crunch that makes the salad satisfying, without compromising flavor.
