Chopped Chicken Salad utilizes seasonal fruits and vegetables topped with easy baked chicken to create a hearty, colorful, protein-packed salad!
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.
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!
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:
If you’re looking for even more salad inspiration, check out this round-up of 10 delicious diabetic salad recipes!
Chopped Chicken Salad
Ingredients
Baked chicken
- 2 lbs. boneless skinless chicken thighs
- Olive oil spray
- ½ teaspoon pepper
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ½ teaspoon 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 teaspoon salt
- ½ teaspoon pepper
- 1 garlic cloves, minced
- 1 teaspoon 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.
Stan
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