Soba Noodle Salad with Creamy Sunbutter Sauce

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Sunbutter Soba Noodle Salad

This is for all my fellow Heal Your Headache dieters who miss their spicy peanut noodles…or in my case the spicy soba cashew chicken from that Noodle Wave in the strip mall. I’ve had a really difficult time giving up Asian food. Without being able to use migraine triggers like fish sauce, peanuts, cashews, soy, mirin, or most srirachas you’re kind of up a creek without a paddle.

Before we get started let me put a little disclaimer here that this is a more advanced HYH recipe. Technically you’re not allowed to have coconut on the HYH diet and some do have an issue with it. However many do not and it’s allowed on the much more strict, Charleston diet. If you’ve been doing really well in your progress and you MUST have a soy sauce replacement, try coconut aminos. I’m linking to this one at Thrive because they’re half the price of Amazon. Coconut aminos are considered the best soy sauce substitute, but some people do find it sweet. To balance this, I usually use less sweetener in a recipe and add more salt. I encourage you to try your sauce before you add more of either.

Srirachas without Sulfites

Let’s also take a quick study into sriracha. Your basic sriracha that you can find anywhere contains these ingredients: chili, sugar, salt, garlic, distilled vinegar, potassium sorbate, sodium bisulfite and xanthan gum. Not great. Let’s say you’re horrible with sulfites but can tolerate tiny amounts of xanthan gum and citric acid – Sky Valley is your pick. Maybe you’re terrible with all of the above, but can tolerate minor amounts of citrus? Yellowbird is super clean but has tangerine and lime concentrate. **UPDATE** Yellowbird’s Blue Agave Sriracha (found at Whole Foods) is no longer safe! Or you could go with Shark brand, the cleanest of the bunch of which I’ve only been able to locate on Amazon **UPDATE Shark now has xanthan gum…ugh**. It contains chili, sugar, garlic, salt, and vinegar. My personal favorite is Lingham’s which I’ve been able to find at Whole Foods or on Amazon. Lingham’s has xanthan gum as the very last ingredient, but it doesn’t seem to bother me. Perhaps because you’re using such a small amount. I should probably look into a recipe where you can make your own for a future post!

Heal Your Headache Safe Sriracha

Gluten Free Buckwheat Noodles

Buckwheat noodles are gluten free, but you have to get the 100% buckwheat kind. I used Eden which you can find here or less expensive here on Thrive.

Sunbutter Soba Noodle Salad

Nut and peanut free, sunbutter soba noodles that taste just like the takeout peanut noodles! Can also be made vegetarian #sunbutter #sobanoodles

5 from 1 vote
Sunbutter Soba Noodle Salad
Sunbutter Soba Noodle Salad
Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins

A faux spicy peanut salad recipe. Leave out the chicken for a filling vegetarian option! True buckwheat noodles are naturally gluten free. Check your labels to make sure it's not a less expensive, mixed version. 

Course: Dinner
Cuisine: Asian
Keyword: Caprese Salad, Soba Noodles, Sunbutter
Author: The Dizzy Cook
Sunbutter Sauce
  • 1/3 cup sunflower seed butter I find some sunbutters are sweeter than others. I like Trader Joe's (which is a bit salty) or Sunbutter Organic (no sugar or salt)
  • 1/4 cup coconut aminos
  • 1-1/2 tbsp toasted sesame oil
  • 2 tbsp distilled white vinegar
  • 1/2 tsp dried ginger or 1 tsp fresh
  • 2 small garlic cloves minced
  • 1 tbsp sriracha of your choice can sub 1.5tsp red pepper flakes
  • 5-6 tbsp water
  • 1 tsp kosher salt *may need to adjust
  • 1 tbsp honey *may need to adjust
  • 11oz soba noodles
Other toppings
  • 1 lb grilled or cooked chicken sliced or shredded
  • 1/2 red bell pepper
  • 3-4 chopped green onions
  • 1/4 cup chopped cilantro
  • 3/4 cup red cabbage shredded
  • carrots sliced thin I used a handful of baby carrots but can use around 2 full size
  • toasted sunflower seeds if you like a little crunch
  1. Heat a large pot of water on medium high till it comes to a boil. 

  2. Place all the ingredients for the sauce except water, salt, and honey in a food processor (or whisk yourself) and blend together. Add water 1 tbsp at a time till you reach desired consistency. It should be a little thick. Taste and see if it needs salt and honey depending on the flavor of your sunbutter. I find they range quite dramatically in flavor! Mine was unsalted and unsweeted so I used the above amounts. 

  3. Add soba noodles to boiling water and cook according to package directions. Mine was 7-8 minutes. Err on the lower do not want to overcook these. 

  4. Place all the chopped veggies, soba noodles, and chicken in a large bowl and toss with about half of the sunbutter sauce. If you need more, add the rest. I had some leftover! It makes for a great dipping sauce or salad dressing. 

Alicia was diagnosed with Chronic Vestibular Migraine in 2016 and has been able to successfully manage her symptoms through medication, supplements, lifestyle changes, and the Heal Your Headache Diet by Dr. David Buchholz from Johns Hopkins. She's the owner of The Dizzy Cook.


  1. K

    Thanks for the update on the sriracha’s and what to get/where to get! Will you be doing your own homemade version soon?
    Also, I’ve been craving a buffalo sauce for some air fried wings. I was wondering if you’d ever be making a buffalo sauce and if it’s even possible homemade?
    I always look forward to your amazing recipes and we’re in this MAV journey together. Keep strong and thank you for continuing to submit your amazing recipes and helping other’s.


    1. Alicia

      Hey! Did you know that Frank’s Red Hot Original is actually HYH safe? I should add it to the list so thanks for the observation! I never thought about doing a sriracha, but I guess I could try. I would have to see how difficult it is to get those peppers! Thanks for following along and supporting. 🙂


  2. BG

    5 stars
    Winner!! This was delicious. I used red pepper flakes instead of hot sauce and the sauce was perfect IMO.


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