Pin A vibrant, protein-stretching salad using affordable chicken cuts and a generous mix of crisp vegetables for a satisfying, wholesome meal.
Chicken salad was a weeknight staple during my college days, especially when I needed to feed friends on a tight budget. Stretching a few pieces of chicken with loads of veggies made every bowl feel hearty and nourishing.
Ingredients
- Chicken: 500 g (1.1 lb) boneless, skinless chicken thighs or drumsticks, 1 tbsp olive oil, 1 tsp paprika, 1 tsp garlic powder, 1/2 tsp salt, 1/4 tsp black pepper
- Vegetables: 1 large head romaine lettuce (chopped), 1 cup cherry tomatoes (halved), 1 large cucumber (diced), 1 red bell pepper (diced), 2 medium carrots (shredded), 1 small red onion (thinly sliced), 1 cup cooked chickpeas (optional, for extra stretch and protein)
- Dressing: 3 tbsp olive oil, 2 tbsp lemon juice, 1 tbsp Dijon mustard, 1 tsp honey (optional), salt and pepper, to taste
- Garnish: 2 tbsp fresh parsley or cilantro (chopped)
Instructions
- Roast Chicken:
- Preheat oven to 200°C (400°F). Toss chicken with olive oil, paprika, garlic powder, salt, and black pepper. Arrange on a baking tray and roast for 18 to 20 minutes until fully cooked (internal temperature 74°C/165°F). Let cool slightly, then shred or chop.
- Prepare Vegetables:
- While chicken cooks, rinse, chop, and arrange lettuce, tomatoes, cucumber, bell pepper, carrots, onion, and chickpeas in a large bowl.
- Make Dressing:
- In a small jar or bowl, whisk olive oil, lemon juice, Dijon mustard, honey, salt, and pepper until emulsified.
- Assemble Salad:
- Add cooled chicken to the salad bowl, drizzle with dressing, and toss gently to combine.
- Garnish and Serve:
- Top with chopped parsley or cilantro. Serve promptly.
Pin Whenever my siblings came over after sports practice, this salad was the perfect way to refuel and keep everyone happy without breaking the bank.
Required Tools
Baking tray, large salad bowl, cutting board and knife, small jar or bowl for dressing, tongs or salad servers.
Allergen Information
Contains mustard. If using canned chickpeas, check for possible cross-contamination. Verify labels for dairy and gluten status if needed.
Nutritional Information
Per serving: 340 calories, 18 g total fat, 17 g carbohydrates, 28 g protein.
Pin This salad comes together quickly and is perfect for easy lunches or light dinners. Feel free to customize with your favorite veggies every time!
Recipe FAQ
- → What chicken cuts work best for this dish?
Boneless, skinless chicken thighs or drumsticks are ideal due to their affordability and flavor. They roast evenly and remain juicy.
- → Can I prepare the chicken ahead of time?
Yes, roasting the chicken in advance allows flavors to meld and shortens meal prep. Store cooked chicken in the fridge for up to 2 days.
- → What vegetables add the best crunch and flavor?
Romaine lettuce, cherry tomatoes, cucumber, bell pepper, carrots, and red onion provide a fresh, crisp contrast to the tender chicken.
- → Is there a way to enhance the protein content further?
Incorporating cooked chickpeas or lentils stretches the protein and adds plant-based nutrients without overpowering the dish.
- → How should the dressing be prepared for best results?
Whisk olive oil, lemon juice, Dijon mustard, honey, salt, and pepper vigorously until emulsified to create a balanced and flavorful dressing.
- → Can this be served warm or cold?
It works well both ways; serve immediately for a warm, tender chicken salad or chill briefly for a refreshing cold option.