Protein-Boosted Satay Dressing (with Rainbow Crunch Bowl)
Some recipes are born from craving flavour.
Others are born from needing food to work better.
This one came from wanting a satay-style dressing that felt satisfying and indulgent — without the heaviness that often follows traditional versions. Rich peanut sauces can taste great, but they’re often low in protein, high in fat, and leave you feeling sluggish rather than energised.
By using powdered peanut butter and silken tofu, this version keeps the familiar satay flavour while shifting the balance — lighter, brighter, and more protein-forward. The rainbow crunch bowl that follows is simply one practical way to turn the dressing into a complete, nourishing meal
This protein-boosted satay-style dressing is designed to deliver classic satay flavour with more protein and less heaviness than traditional versions.
Made with silken tofu and powdered peanut butter, it’s smooth, adaptable, and easy to use across bowls, salads, and simple plates. The rainbow crunch bowl below is one practical way to build a complete meal around it.
Serves 2
Ingredients
Protein-boosted satay dressing
5–10 g fresh ginger
1 garlic clove
2½ tbsp peanut butter powder
150 g silken tofu
3 tbsp lime juice
2.5 tbsp low-salt tamari or soy sauce
1 tsp fish sauce
1 tsp brown sugar
½ tsp sesame oil
1 tbsp rice vinegar
Rainbow Crunch Bowl
1 medium carrot, spiralised or finely sliced
1 medium zucchini, spiralised or ribboned
1 red capsicum, thinly sliced
2 cups shredded wombok
2 spring onions, finely sliced
To garnish (optional)
Coriander or Thai Basil
1 small red chilli, finely sliced
25g cashews to garnish
1/4 lime
Tip: Use the Thermomix® TM6 / TM5 Spiralizer or Thermomix® TM7 Cutter+ accessory to prepare your vegetables
Protein – choose one
(quantities per serve)
Cooked chicken breast: 150–170 g
Cooked salmon: 180 g
Cooked prawns: 200 g p
Firm tofu: 250 g (see note below)
Portions are written to provide a meaningful protein serve when this bowl is eaten as a main meal.
If using plant-based protein, consider increasing the portion or adding an extra protein element to support Muscle Protein Synthesis (MPS)
Thermomix® method
Add garlic and ginger to the Thermomix bowl and chop 2 sec / Speed 8. Scrape down.
Add all remaining dressing ingredients and blend 20 sec / Speed 6.
Taste and adjust lime, salt, or sweetness if needed.
Blend again 10 sec / Speed 7 until smooth and silky.
Spoon generously over prepared vegetables and your chosen protein. Finish with cashews and fresh herbs if using.
Place prepared vegetables in a large bowl. Pour over enough dressing to coat generously, then use your hands or tongs to massage the dressing through the vegetables for 30–60 seconds. This softens the vegetables slightly and helps the flavours absorb.
Divide vegetables between bowls, top with your chosen protein, and finish with cashews and fresh herbs if using.
Traditional method (no Thermomix)
Finely grate or crush the garlic and ginger. Put into a blender with all remaining dressing ingredients and blend until smooth – thinning with a little water if needed until desired consistency is achieved.
Combine vegetables in a large bowl. Add dressing and massage through the vegetables for 30–60 seconds, until lightly softened and well coated. Assemble with protein and toppings as above.
Why the massaging step matters
Gently working the dressing into the vegetables helps soften raw components, improves flavour absorption, and creates a more cohesive, satisfying bowl — without needing cooking or extra oil.
Serving notes
This dressing delivers satay-style flavour with significantly more protein and less fat than traditional versions, thanks to the combination of silken tofu and powdered peanut butter.
Vegetables and protein can be mixed and matched depending on appetite, season, or what you have on hand. The dressing keeps well in the fridge for 3-4 days and can be made ahead to simplify weekday meals.
This bowl is designed to be built around a meaningful protein serve. Choose one of the protein options above per person to create a balanced, satisfying meal
