• Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Diabetes Strong

Healthy Life With Diabetes

  • Home
  • Diabetes
    • Type 1 Diabetes
    • Type 2 Diabetes
    • Prediabetes
    • Diabetes Devices
    • Diabetes Products
    • Diabetes Medication
    • Diabetes Complications
    • Mental Health
  • Diet
    • Meal Plans
    • Low Carb Foods
  • Exercise
    • Workout Videos
    • The Fit With Diabetes eBook
  • Recipes
    • The Diabetes Strong Cookbook
  • About

Home » Recipes » Chopped Chicken Salad

Christel OerumBy Christel Oerum on March 12, 2017, Updated April 16, 2020
Recipes

Chopped Chicken Salad

Jump to Recipe Print Recipe
Chopped Chicken Salad utilizes seasonal fruits and vegetables and easy baked chicken to create a hearty, colorful, protein-packed salad! |diabetesstrong.com

Chopped Chicken Salad utilizes seasonal fruits and vegetables topped with easy baked chicken to create a hearty, colorful, protein-packed salad!

Chopped Chicken Salad in a large bowl with brightly-colored vegetables

When I was a kid, the most exciting thing about a restaurant salad bar was every single colorful topping. The watered-down lettuce was only there as an excuse to be able to pile the toppings high, a temporary annoyance until I reached the next ranch-coated crouton.

Since then, I have come to love those bright greens. I often incorporate spinach and kale into my salads, retiring the iceberg from the sad restaurant salad bar.

However, if we are being honest with ourselves, aren’t the topping still our favorite part?

Being the adults that we are, let’s break the rules today and dive into a lettuce-less salad made with ONLY the toppings!

This chopped chicken salad incorporates our favorite vegetables and fruits, topped with a light coating of easy garlic citrus vinaigrette and simple baked seasoned-chicken to pack in the protein and flavor!

 

How to make chopped chicken salad

Like every great salad, this one is quick and easy to prepare. Your seasoned chicken thighs will bake in the oven while all the chopping happens, so your meal is ready in no time!

Step 1: Preheat oven to 375ºF (190ºC). Spray a small pan with olive oil spray and spread seasonings on both sides of chicken thighs.

Step 2: Place in pan and bake for 30 minutes or until the thickest part of the thigh reads 165 degrees. Set aside and allow to cool.

Step 3: While the chicken is baking, prepare the salad ingredients. Chop the kale, Brussels sprouts, and cucumber. Thinly slice the purple cabbage, carrot, red onion, and fennel. Dice the tomato. Toss the ingredients a large bowl, then place in the refrigerator until needed.

Step 4: Combine all vinaigrette ingredients in a mason jar and shake vigorously. Place in the refrigerator until needed.

Step 5: Once the chicken has cooled, chop into bite-sized pieces and place over salad. Drizzle on vinaigrette and toss.

You can serve immediately, or place in small containers for meal prep.

Pouring vinaigrette on top of the salad in a bowl.

Choosing your salad ingredients

By using rainbow vegetables and fruits that are currently in season, you not only bring incredible flavor to your salad, but you also keep things cost-efficient. This is a great meal to incorporate your farmer’s market finds!

That’s the great thing about chopped salads – they can be easily altered to utilize the ingredients you already have on hand.

Don’t be intimidated by the ingredient list, because you probably have the majority of the ingredients on hand already. If there’s anything you don’t have, or anything you want to add, feel free to do so!

If you prefer a heavier dressing, try a keto ranch dressing or this dijon mustard lime dressing instead of the vinaigrette.

 

Storage 

This salad is a great dish to make ahead for a busy week. Kale and cabbage hold up well to all the crunchy toppings and soak up the delicious garlic citrus vinaigrette without getting soggy.

Simply store in small, airtight containers in the refrigerator to enjoy throughout the week.

Sometimes, I even use this salad as a side instead of the main meal. Instead of adding baked chicken to the salad, I’ll just make the veggies and vinaigrette. That way, I have a fresh, crunchy salad to serve with my stuffed chicken breast or smothered creamy chicken skillet. Yummy!

Garlic citrus vinaigrette in a glass bottle

Other easy and healthy recipes

Looking for more dishes that are great for meal-prepping or make a quick, easy lunch or dinner? Here area few more favorites I know you’ll enjoy:

  • Tuna Nicoise Salad
  • Keto Salad
  • Lentil Tabbouleh with Grilled Chicken

If you’re looking for even more salad inspiration, check out this round-up of 10 delicious diabetic salad recipes!

Recipe Card

Chopped Chicken Salad

Chopped Chicken Salad utilizes seasonal fruits and vegetables topped with easy baked chicken to create a hearty, colorful, protein-packed salad! 
Prep Time:5 minutes
Cook Time:30 minutes
Total Time:35 minutes
Author:Christel Oerum
Servings:6
5 from 3 votes
Review Print

Ingredients

Baked chicken

  • 2 lbs. boneless skinless chicken thighs
  • Olive oil spray
  • ½ tsp. pepper
  • ½ tsp. garlic powder
  • ½ tsp. onion powder
  • ½ tsp. salt

Salad

  • 3 cups kale, chopped in bite-sized pieces
  • 1 cup brussel sprouts, chopped into bite-sized slices
  • 1 cup purple cabbage, sliced
  • 1 carrot, cut in ribbons with a mandolin (or sliced thinly)
  • 1 red onion, sliced thinly
  • 1 small stalk of fennel, sliced thinly (divided)
  • ¼ cup pomegranate seeds
  • 1 cucumber, chopped in bite-sized pieces
  • 1 tomato, diced
  • ¼ cup crumbled feta (optional)

Garlic Citrus Vinaigrette

  • ¼ cup extra virgin olive oil
  • 1 ½ lemons, juiced (approximately 4 tbsp. juice)
  • ½ tsp. salt
  • ½ tsp. pepper
  • 1 garlic cloves, minced
  • 1 tsp. minced fennel (reserved from above)

Instructions

  • Preheat oven to 375ºF (190ºC). Spray a small pan with olive oil spray and spread seasonings on both sides of chicken thighs.
  • Place in pan and bake for 30 minutes or until the thickest part of the thigh reads 165 degrees. Set aside and allow to cool.
  • While the chicken is baking, prepare the salad ingredients. Chop the kale, Brussels sprouts, and cucumber. Thinly slice the purple cabbage, carrot, red onion, and fennel. Dice the tomato. Toss the ingredients a large bowl, then place in the refrigerator until needed.
  • Combine all vinaigrette ingredients in a mason jar and shake vigorously. Place in the refrigerator until needed.
  • Once the chicken has cooled, chop into bite-sized pieces and place over salad. Drizzle on vinaigrette and toss.

Recipe Notes

This recipe is for 6 salads.
When slicing the stalk of fennel, reserve a small amount to mince for vinaigrette. If you cannot find fennel (may be called anise) in your local grocery store, it can be omitted, or substituted with celery.
If you prefer a heavier dressing, try a keto ranch dressing instead of the vinaigrette.
This salad can be made ahead and stored in small, airtight containers in the refrigerator. Kale and cabbage hold up well to all the crunchy toppings and soak up the vinaigrette without getting soggy.
To serve as a side salad, omit the baked chicken. 

Nutrition Info Per Serving

Nutrition Facts
Chopped Chicken Salad
Amount Per Serving
Calories 329 Calories from Fat 149
% Daily Value*
Fat 16.6g26%
Saturated Fat 3.7g19%
Polyunsaturated Fat 1.5g
Monounsaturated Fat 6.7g
Cholesterol 105mg35%
Sodium 415.3mg17%
Potassium 675.8mg19%
Carbohydrates 14.7g5%
Fiber 3.8g15%
Sugar 5.2g6%
Protein 30.6g61%
Vitamin A 6020IU120%
Vitamin C 101.3mg123%
Calcium 117mg12%
Iron 1.8mg10%
Net carbs 10.9g
* Percent Daily Values are based on a 2000 calorie diet.
Course: Main Course, Salad
Cuisine: American
Keyword: chopped chicken salad, Easy salad
Did you make this recipe?Click here to leave a comment & star rating!
  • Facebook 2
  • Twitter
  • Email

Categories: Recipes Tags: Gluten Free, 30 min or less, Salads, Chicken & Turkey

Christel Oerum

About Christel Oerum

Christel is the founder of Diabetes Strong. She is a Certified Personal Trainer specializing in diabetes. As someone living with type 1 diabetes, Christel is particularly passionate about helping others with diabetes live active healthy lives. She’s a diabetes advocate, public speaker, and author of the popular diabetes book Fit With Diabetes.

View all posts by Christel Oerum

Related Posts

  • Chicken and egg salad
    Chicken and Egg Salad

    This healthy chicken and egg salad is one of my go-to lunch recipes. It tastes amazing, is super easy to put together, and is perfect…

  • Diabetic chicken recipes
    12 Healthy Diabetic Chicken Recipes

    It's no secret that I am a huge fan of healthy and low-carb diabetic chicken recipes that taste great. Chicken is one of the cleanest…

  • Healthy Homemade Chicken Nuggets

    These Healthy Homemade Chicken Nuggets taste so good, you'd never guess they're actually good for you! This delicious recipe is low-carb, grain-free, and only requires…

Previous Post: « Surfing with Type 1 Diabetes
Next Post: Smoked Salmon and Cream Cheese Wraps »

Reader Interactions

Comments

  1. AvatarStan says

    January 23, 2019 at 6:14 pm

    I have not tried this yet but I’m intrigued and I can already tell that it will be delicious it sounds really good and perfect for Super Foods and good for anyone let alone diabetics I can’t wait to try it

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Primary Sidebar

Popular Articles

What are normal blood sugar levels?

What are Normal Blood Sugar Levels?

How Natural & Artificial Sweeteners Affect Blood Sugar

The Best Sweeteners for People with Diabetes

How to lower your A1c

How to Lower Your A1c: The Complete Guide

How to cook chicken breast

How to Bake Chicken Breast in the Oven (So It’s Always Juicy)

How to Avoid High Morning Blood Sugars

How to Avoid High Morning Blood Sugar

Diabetes meal plan

7 -Day Diabetes Meal Plan (with Printable Grocery List)

Footer

Follow Us on Social Media

  • Facebook
  • Instagram
  • Pinterest
  • YouTube
  • Home
  • About Us
  • Contact
  • Advertise
  • Disclosures
  • Media
  • Privacy Policy
  • Terms of Service
  • Editorial Policy
  • Advertisement Policy

© 2015 – 2021 Diabetes Strong. All right reserved. Diabetes Strong does not provide medical advice, diagnosis, or treatment. GET ADDITIONAL INFORMATION.