Healthy Grilled Chicken Salad Recipe (Fresh + Easy) – Savoring Italy

This Healthy Grilled Chicken Salad Recipe (Fresh + Easy) makes a delicious main dish salad. The marinated grilled chicken is served over crisp romaine lettuce, avocado, cherry tomatoes, red onions, shredded carrots, and red peppers. Topped with a dairy-free ranch dressing, this salad is full of flavor and is also nutritious.

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Enjoy a light yet satisfying meal with this Healthy Grilled Chicken Salad Recipe, perfect for a nutritious lunch or a quick dinner. Start by marinating chicken breasts in a simple yet flavorful marinade of olive oil, lemon juice, red wine vinegar, and your seasonings.

This not only tenderizes the chicken but also infuses it with vibrant flavors. Grill the chicken until beautifully charred and juicy, then slice it thinly to top a bed of crisp romaine lettuce, garnished with slices of red onion for a sharp contrast.

Combine the grilled chicken breast with the fresh greens and whatever salad toppings you love. Make my really flavorful homemade ranch dressing, or use a drizzle of olive oil and a squeeze of fresh lemon juice as dressing, to keep the salad light and healthy.

This grilled chicken salad is not only easy to prepare but also versatile. Whether you’re looking to bulk it up with more vegetables, or keep it simple, this recipe adapts to fit your taste and dietary needs.

💖Why we love this grilled chicken salad recipe:

• Full of Flavor: The marinade for the chicken ensures every bite is bursting with a tangy and slightly sweet flavor.
• Health Benefits: Packed with lean protein from the chicken and loaded with vitamins from the greens.
• Quick and Easy: From marinade to table, this salad can be prepared in under 30 minutes, perfect for a busy day.
• Versatile: Easy to customize with your favorite salad ingredients or whatever you have on hand.
• Perfect for Any Meal: Ideal for a wholesome lunch, a light dinner, or even as a substantial side at gatherings.

This salad features tender chicken that is marinated before it’s grilled. The chicken cooks up in minutes and is served with lettuce, avocado, cherry tomatoes, carrots, and red onions. Sometimes I make my air-fryer bacon and crumble it on top (so good!).

Best grilled chicken salad

A grilled chicken salad is really a classic summer salad recipe. It’s hard to go wrong with the combination of marinated chicken that is grilled to perfection and a variety of vibrant vegetables. You could easily adapt this recipe with what you have on hand.

Seasoning for grilled chicken salad:

For a delicious grilled chicken salad, choosing the right seasonings can elevate the flavor of the chicken and complement the freshness of the salad. Use the seasoning in my recipe below or try some of these ideas. Here’s a blend of seasonings that will add zest and depth to your grilled chicken:

Essential Seasoning Blend for Grilled Chicken:

1. Salt: The base of any good seasoning, enhancing all other flavors. Use as much or little, to your taste.
2. Black Pepper: Adds a slight heat and sharpness that pairs well with nearly any salad.
3. Garlic Powder: Brings a rich, savory element that is less intense than fresh garlic but just as flavorful.
4. Onion Powder: Complements garlic powder well, adding a sweet yet sharp onion flavor without the texture of fresh onions.
5. Paprika (Sweet or Smoked): Sweet paprika will add a mild sweetness, whereas smoked paprika gives a nice smoky flavor, both enhancing the grilled taste.
6. Dried Oregano or Italian Seasoning: Adds a touch of Mediterranean flavor, perfect for a salad with a vibrant dressing.
7. Cayenne Pepper or Chili Powder: A pinch can be added if you happen to like a spicy kick.
8. Lemon Zest: Adds a fresh, citrusy note which pairs beautifully with the lightness of a salad.
9. Dried Basil or Thyme: Either herb will add a nice layer of earthiness, with basil providing a more Italian flair and thyme offering a subtle, almost floral taste.

Additional Flavor Enhancers:

• Mustard Powder: For a tangy twist.
• Cumin: Adds a warm, earthy note that’s great in a Southwestern-style salad.
• Coriander: Offers a slight citrus hint that complements chicken well.

Application:

• Combine your chosen spices in a bowl. Rub them onto the chicken breasts along with some olive oil to help the seasonings stick and add moisture.
• For an extra burst of flavor, squeeze fresh lemon juice over the chicken before grilling.

🍽️ How do you make grilled chicken salad?

Here is how to make this salad (the full recipe is below!):

• Step 1: Marinate the chicken. Place the chicken in a large zipped lock bag or an airtight container with some extra-virgin olive oil and the seasonings (I used garlic powder, paprika, salt, and freshly ground pepper). You can marinate the chicken for 30 minutes or even marinate it the night before.

• Step 2: Grill up the chicken on a grill pan or on your grill outside. You could even cook it up in a skillet, oven or your air fryer (make it with my air fryer chicken tenders). 
• Step 3: Prep the veggies. When the chicken is grilling up, you can slice the tomatoes, and cut up the peppers and onions. Slice the avocados last (they will brown if you leave them out too long). 

• Step 4: Serve the salad. Place the lettuce around your serving plate or platter. Place the rest of the veggies on top. When the chicken is grilled up, let it rest a few minutes and then slice it and place next to or on top of the salad on the platter.

How long to grill chicken?

If you have a 4-ounce chicken breast, it will take 4-5 minutes, per side. The internal temperature reads 160°F, and keep in mind the internal temperature of the chicken will continue to rise if you let it rest a few minutes after grilling.

Depending on size of the chicken breast and if it has bone, it could take longer.

🫙 Leftover and Storing salad with grilled chicken:

Place any leftover chicken in a an airtight container (or large zipped lock bag) in the refrigerator for up to 3 days. Store the lettuce and vegetables separately (without the dressing, or it will get soggy), for up to 3 days. 

📃 Substitutions & Variations for grilled chicken on salad recipes:

This simple to ranch dressing chicken salad is perfect like this, but there are ways to change it up with substitutions.

Variations:

1. Protein Variations: Swap out the chicken for other proteins such as grilled shrimp, tofu, salmon, or steak to diversify your meal options.
2. Greens Mix: Instead of romaine, try a mix of arugula, spinach, and kale for varied textures and flavors.
3. Add Nuts and Seeds: Incorporate toasted almonds, walnuts, or sunflower seeds for extra crunch and a boost of healthy fats.
4. Cheese Addition: Add crumbled feta, goat cheese, or shaved parmesan for a creamy texture and rich flavor.
5. Fruit Touches: For a sweet contrast, include slices of apple, pear, or strawberries.
6. Dressing Variations: Experiment with different dressings like honey mustard, balsamic vinaigrette, or a citrus-based dressing to change up the flavors.

Substitutions:

1. For the Chicken: If you’re looking to make the dish vegetarian, grilled halloumi or marinated and grilled portobello mushrooms can be great substitutes for the chicken.
2. Olive Oil Alternative: Avocado oil or coconut oil can be used in place of olive oil for marinating or grilling.
3. Spice Adjustments: If you’re not a fan of heat, omit the cayenne pepper and add herbs like thyme or oregano for added flavor without the spice.
4. Vegetable Swaps: Swap out bell peppers for roasted red peppers for a different flavor profile, or use cucumber and radishes for a crunchier texture. I used the vegetables I had on hand, but feel free to use bell peppers, any grilled vegetables, or even marinated vegetables, like these easy marinated mushrooms or easy marinated zucchini. 
5. Low-Carb Option: For a lower carbohydrate option, reduce the amount of carrots and substitute with more leafy greens or diced cucumbers.

Can grilled chicken salad be prepped ahead of time?

Yes, it sure can! The chicken can be marinated overnight. If you’re pressed for time and forgot to marinate it, even a quick 30 minute marinate will make a flavor difference.

The salad ingredients could also be prepped ahead of time. Shred the carrots (or buy already shredded carrots), slice up the onions, and chop the tomatoes.

Just don’t slice the avocados until the last minute (they will brown). Keep the prepped veggies in the refrigerator until you’re ready to assemble the salad.

How long to grill chicken?

If you have a 4-ounce chicken breast, it will take 4-5 minutes, per side. The internal temperature reads 160°F, and keep in mind the internal temperature of the chicken will continue to rise if you let it rest a few minutes after grilling.

Depending on size of the chicken breast and if it has bone, it could take longer.

Can healthy grilled chicken salad be prepped ahead of time?

Yes, it sure can! The chicken can be marinated overnight. If you’re pressed for time and forgot to marinate it, even a quick 30 minute marinate will make a flavor difference.

The salad ingredients could also be prepped ahead of time. Shred the carrots (or buy already shredded carrots), slice up the onions, and chop the tomatoes.

Just don’t slice the avocados until the last minute (they will brown). Keep the prepped veggies in the refrigerator until you’re ready to assemble the salad.

How Should the Chicken Be Cooked?

I prefer the chicken grilled. It cooks up in minutes on my grill pan (you could grill outside, as well). However, you could bake the chicken or cook it up in a cast iron pan or a skillet. Bake on baking sheet on 400° F and until the internal temperature reaches 165° F.

❓ FAQ’S

Are grilled chicken salads healthy?

Yes, grilled chicken salads are very healthy! As mentioned above, they contain fresh vegetables which are a great source of vitamins and minerals. Plus, the addition of grilled poultry provides protein and healthy fats. The salad dressing you choose will determine how healthy your meal is, so opt for light dressings such as vinaigrette or olive oil and balsamic vinegar. Avoid creamy dressings and those that are high in sugar.

What are the carbs in a grilled chicken salad?

The amount of carbs in a grilled chicken salad varies depending on the ingredients. A typical grilled chicken salad contains about 15-20 grams of carbs per serving, which includes the carbohydrates from vegetables and the dressing. If you add croutons or cheese to your salad, this will increase the overall carb count.

What is the best way to eat chicken salad?

You can eat it as a meal on its own or as a side dish. If you are having it as a meal, try adding some extra protein to the salad, such as boiled eggs, grilled shrimp or diced tofu. You can also make your grilled chicken salad more filling by adding cooked grains like quinoa or brown rice.

Is this recipe Whole30 compliant?

Yes, this recipe is Whole30 compliant, Paleo and keto friendly. It is also dairy-free, gluten-free, and sugar-free.

Can I use leftover chicken for this recipe?

Yes! You can use leftover sliced chicken if you prefer, but fresh chicken is best!

Is this grilled chicken recipe keto?

Yes, this grilled chicken salad recipe is keto.

Can you cook chicken salad?

Typically, chicken salad refers to a dish made with cooked chicken that is chilled and mixed with ingredients like mayonnaise, celery, and herbs. However, you can certainly use grilled chicken in a traditional chicken salad recipe for added flavor. The key is to cook the chicken before chilling and combining it with the other ingredients.

Is grilled chicken salad good for weight loss?

Grilled chicken salad can be good for weight loss, as it’s high in protein and can be low in calories, especially if you include plenty of vegetables and use a light dressing. Grilled chicken is a lean meat choice, and salads are generally full of fiber, which helps you feel full longer.

Can I eat grilled chicken salad every day?

Yes, you can eat grilled chicken salad every day. Eating grilled chicken salad every day can be part of a healthy diet, provided you vary the ingredients to make sure you get a range of nutrients. Include different vegetables and occasionally swap chicken for other protein sources like fish or beans to maintain a balanced intake.

Is grilled chicken salad healthy?

Grilled chicken salad is generally healthy as it combines lean protein from the chicken and a variety of vitamins and minerals from mixed vegetables. To keep it healthy, be mindful of the amount and type of dressing you use, opting for versions low in sugar and saturated fat.

Can you make chicken salad with grilled chicken?

Yes, you can make chicken salad with grilled chicken. Using grilled chicken in a chicken salad adds a smoky flavor and can make the dish more interesting. Simply grill the chicken, let it cool, then chop or shred it before mixing with your salad ingredients like mayo, celery, mustard, and herbs.

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