Fresh Chicken Salad Recipe | Light, Crunchy & Perfect for Any Meal

Are you looking for a healthy lunch idea? Many people struggle to find a healthy meal that’s both satisfying and full of flavor. This salad is a perfect filler, an ideal entree for a lunch get-together, but sometimes it also makes for an exceptional dinner salad as well. You can also easily adjust it to use up what you have by substituting different vegetables or creating a new flavor profile by using different fresh herbs in the dressing. And here everything is highlighted by an unapologetically lemony dressing to really make it sing. It will get compliments all around!

Benefits

• protein-rich dish, making it ideal for muscle repair.
• variety of fresh vegetables that provide essential vitamins, minerals, and antioxidants.
• Easy to prepare with minimal steps—marinate, grill, slice, and combine for a delicious salad.
• Can be customized with alternative proteins like tofu, chickpeas, or shrimp to cater to various dietary preferences.
• Features high water content from vegetables.

Ingredients for A Grilled Chicken Salad

A grilled chicken salad features a variety of key ingredients that come together to create a flavorful dish. Here’s what you’ll need:

Fresh Vegetables

• Romaine Lettuce: Provides a crunchy base that complements the grilled chicken.
• Spinach: Adds a nutritional boost and vibrant color.
• Mixed Greens: Enhances texture with different leafy varieties.
• Cherry Tomatoes: Brings sweetness and juiciness to each bite.
• Cucumbers: Adds freshness and crunch.

Protein Options

• Grilled Chicken Breast: The star of the show, offers lean protein and a smoky flavor.
• Steak: A bolder protein option for heartier salads.
• Bacon: I recommend cooking the bacon in the oven on a foil-lined or parchment paper-lined, rimmed baking sheet at 400F° until just crisp (about 10 to 20 minutes depending on thickness).
• Chickpeas: Foster a hearty, plant-based protein source, great for vegetarian salads.
• Vinaigrette: A simple mix of olive oil and vinegar.
• Creamy Dressings: Ranch or Caesar dressings provide richness.
• Cheese: Feta or parmesan cheese gives salty and creamy notes.
• Avocado: A rich topping that enhances creaminess and provides healthy fats.

Dressing Ingredients

• Olive oil: I use regular refined olive oil, not extra virgin or light here.
• Lemon juice: Fresh lemon juice is the absolute best here.
• Fresh parsley: This adds a nice herby flavor to the salad.
• Honey: This balances the tart and tang, adding a nice background sweetness that’s not overpowering.
• Salt and black pepper: Seasonings used for marinade and dressing.  

Preparation Tips

1. Marinate the Chicken: Start by marinating the chicken breast in a blend of olive oil, lemon juice, garlic, and your choice of herbs for at least 30 minutes.
2. Grill the Chicken: Heat the grill and cook until the chicken reaches an internal temperature of 165°F, around 6-7 minutes.
3. Chop the Vegetables: Cut vegetables into bite-sized pieces for easier eating
4. Combine Ingredients: Toss the greens and vegetables in a large bowl. Add sliced grilled chicken on top
5. Dress the Salad: Drizzle dressing over the salad just before serving to prevent sogginess
6. Toss and Serve: Gently toss the salad to combine all ingredients.

Frequently Asked Questions

1. Can You Make Grilled Chicken Salad Ahead of Time?

Grilled chicken salad can be made ahead of time with a few exceptions. You will want to cool the chicken through before slicing and adding it to the salad. Wait to cut and add the avocado until ready to serve (or it will turn brown). Store salad and dressing separately in the fridge for up to 2 days. Add the dressing just before serving.

2. What to Serve with Grilled Chicken Salad?

I recommend serving a grilled chicken salad with Fresh, hearty bread or dinner rolls. With butter and jam. Fresh fruit or a fruit salad.

3. What Are Possible Variations for Grilled Chicken Salad?

Greens: Use different lettuces such as a spring lettuce blend, spinach, baby kale, or baby arugula.
Vegetables: Add bell peppers, cucumbers, julienned carrots, peas, or jicama.
Fruits: Omit corn and tomatoes and replace with strawberries or blueberries for a fruity grilled chicken salad. Also omit the oregano, mustard, and garlic from the dressing for this option.

4. How Can I Cook Chicken without a Grill?

Cook marinated chicken breasts in a lightly oiled cast iron skillet over medium-high heat. Or cook it in a grill pan or on an electric grill. For this option, omit the honey from the chicken marinade and just add 2 teaspoons to the dressing (this is because the chicken will burn in a pan if using honey). It will take about 6 minutes to cook per side.

Grilled chicken salad is more than just a meal; it’s a celebration of flavors and nutrition. With its combination of protein and fresh veggies, you can easily customize it to suit your taste. Whether you’re enjoying it for lunch or dinner, it’s a satisfying option that fits right into your healthy eating habits.