Soba Noodle Salad with Miso Sesame Dressing (Meal Prep)

This soba noodle salad is my go-to lunch when I want something filling, fresh, and done in about 15 minutes. Chewy buckwheat noodles get tossed with edamame, carrots, cucumber and radish, then coated in a creamy miso sesame dressing made with almond butter, tamari and toasted sesame oil. It’s one of those easy soba noodle recipes that tastes even better the next day, so I make a big batch and divide it into containers for the week.

How to Make Soba Noodle Salad

1. Cook the soba. Boil the noodles according to the package, usually 4–5 minutes.
2. Rinse in cold water. Drain, then rinse under cold running water, gently rubbing the noodles. This washes off the extra starch so they don’t clump, and cools them quickly.
3. Prep the vegetables while the noodles cook: grate the carrot, dice the cucumber and radish, and chop the green onion.
4. Make the dressing. Whisk the miso, almond butter, sesame oil, tamari and ginger, then thin with water.
5. Toss. Add the noodles, vegetables, edamame and dressing to a large bowl and toss until coated. Top with sesame seeds and green onion.

Why You’ll Love This Soba Noodle Salad

• Ready in 15 minutes. The noodles cook in about 5 minutes and everything else is chopping.
• Built for meal prep. It’s meant to be eaten chilled, so it holds up in the fridge for days.
• Plant-based and filling. Edamame and almond butter add protein and healthy fats, so it actually keeps you full.
• Under 10 ingredients for the salad. Most of them you probably already have.
• Easy to make gluten-free with 100% buckwheat soba and tamari.

What Are Soba Noodles?

Soba are Japanese noodles made from buckwheat flour, which gives them a nutty flavor and a slightly chewy bite. That’s why you’ll also see this called a buckwheat noodle salad. Despite the name, buckwheat isn’t related to wheat and is naturally gluten-free. Many store-bought soba noodles are a blend of buckwheat and wheat flour, though, so if you’re gluten-free, check the label for 100% buckwheat.

Ingredients for Soba Noodle Salad

For the salad

• Soba noodles: 100% buckwheat if you need it gluten-free.
• Edamame: shelled. Frozen works; just thaw or blanch it for a minute with the noodles.
• Carrot: grated.
• Cucumber: small Persian cucumbers stay crunchiest.
• Radish: thinly sliced or diced.
• Green onion: chopped.
• Sesame seeds: toasted for more flavor.

For the creamy miso sesame dressing

• Miso paste: I use white miso; red works too and is more intense.
• Almond butter: creamy and unsweetened.
• Toasted sesame oil
• Tamari: or soy sauce if you’re not gluten-free.
• Ginger: ground ginger as written; see the note in section 7 about fresh.
• Water: to thin it out.

(Full amounts are in the recipe card below.)

Creamy Miso Sesame Dressing

The dressing is what makes this soba salad. Instead of a thin vinaigrette, this miso sesame dressing is creamy and savory from almond butter and miso, with warmth from the ginger and a toasty note from the sesame oil. Whisk everything together, then add water a tablespoon at a time until it’s pourable. It thickens as it sits, so make it slightly thinner than you think you need.

It’s also great on grain bowls, as a dip for spring rolls, or drizzled over roasted vegetables. Prefer a lighter, vinegar-based dressing? My Carrot Ginger Miso Dressing (link) works on this salad too.

Meal Prep & Storage

This is one of my favorite meal prep soba noodle salad recipes because it’s meant to be eaten cold.

• Fridge: Store in airtight containers for up to 4 days.
• Dressed vs. undressed: Tossing everything together lets the noodles soak up flavor. If you prefer a looser texture, store the dressing in a small separate container and toss right before eating.
• Reviving leftovers: Soba absorbs dressing as it sits. Stir in a small splash of water before eating to loosen the noodles.
• Freezing: Not recommended. The cucumber and radish turn watery and the noodles get mushy.

Variations & Substitutions

• Nut-free: Swap the almond butter for tahini or sunflower seed butter.
• Peanut version: Use peanut butter instead of almond butter.
• More protein: Add baked or crispy tofu.
• Other vegetables: Shredded red cabbage, snap peas, bell pepper or avocado all work.
• Spicy: Add chili crisp or sriracha to the dressing.
• Fresh herbs: Cilantro or Thai basil on top.

FAQ

Are soba noodles gluten-free? Only if they’re made from 100% buckwheat flour. Many brands blend buckwheat with wheat flour, so always check the ingredient list. Use tamari instead of soy sauce to keep the whole salad gluten-free.

How long does soba noodle salad last in the fridge? Up to 4 days in an airtight container. Add a splash of water before eating to loosen the noodles.

Can you eat soba noodle salad warm? Yes. It’s designed to be eaten chilled, but you can toss the dressing with freshly cooked noodles and eat it right away.

Are soba noodles low FODMAP? 100% buckwheat soba is generally considered low FODMAP in a normal serving, while soba made with wheat flour is not. Serving sizes matter, so check the Monash University FODMAP app for current amounts, especially for other ingredients like edamame and almond butter.

What can I use instead of almond butter? Tahini, sunflower seed butter or peanut butter all work. Tahini gives a more savory, sesame-forward dressing.

Why rinse soba noodles after cooking? Rinsing removes surface starch so the noodles stay separate instead of sticking together, and it cools them quickly for a cold salad.

{If you like this recipe, you’ll love my JAPANESE GINGER SLAW SALAD and my JAPANESE CUCUMBER SALAD.}