Grilled Chicken Salad: Your New Favorite Healthy Meal

Craving a light, satisfying meal that’s packed with flavor? Look no further than this incredible Grilled Chicken Salad. It combines tender, perfectly grilled chicken with a medley of fresh ingredients and a bright, zesty dressing. Get ready for a vibrant, wholesome dish that comes together easily, perfect for any day of the week. This grilled chicken salad is a true crowd-pleaser.

Why You’ll Love This Grilled Chicken Salad

You’ll find so many reasons to make this Grilled Chicken Salad a staple in your kitchen.

• Enjoy tender, juicy chicken bursting with savory marinade flavor.
• Experience a delightful crunch from fresh, colorful ingredients like crisp romaine, juicy tomatoes, and sweet corn.
• Benefit from easy, quick preparation, making it ideal for busy weeknights.
• Customize this salad endlessly with your favorite toppings and veggies.
• It is perfect for meal prep, providing healthy lunches throughout the week.
• This dish offers a balanced, hearty, and versatile meal solution.

Ingredients

Gather your fresh components for this delightful Grilled Chicken Salad.

For the Salad:

• 1 pound boneless skinless chicken breasts
• 6 cups romaine lettuce (coarsely chopped)
• 3/4 cup cherry tomatoes (halved)
• 3/4 cup corn kernels (fresh, thawed from frozen, or canned)
• 3/4 cup cucumber (chopped)
• 1/4 cup red onion (thinly sliced)
• 1/2 cup cooked crumbled bacon
• 1/2 cup blue cheese (crumbled)
• 1 avocado (peeled, pitted, and sliced)

For the Dressing & Marinade:

• 3 tablespoons lemon juice
• 2 tablespoons Dijon mustard
• 3 tablespoons red wine vinegar
• 2 teaspoons granulated sugar
• 2 tablespoons finely minced shallot
• 1/2 teaspoon dried oregano
• 1 1/2 teaspoons dried parsley
• 2/3 cup olive oil
• Salt and pepper to taste

Notes & Substitutions

• Chicken: Boneless, skinless chicken breasts are ideal here, but feel free to use boneless, skinless chicken thighs for extra juiciness if you prefer.
• Lettuce: Romaine provides a classic crunch. Alternatively, try mixed greens, spinach, or even massaged kale for a different texture and nutritional boost.
• Corn: Fresh corn cut straight from the cob offers the best flavor. Frozen corn, thawed, or well-drained canned corn works perfectly in a pinch.
• Shallot: This ingredient adds a subtle, delicate oniony flavor that’s less pungent than a red onion. Find shallots near the onions in your grocery store.
• Cheese: Blue cheese offers a bold, tangy bite. If you prefer a milder option, crumbled feta or shredded sharp cheddar are excellent choices.
• Avocado: Choose an avocado that yields slightly to gentle pressure for optimal ripeness. It adds a creamy, rich texture to your grilled chicken salad.

Equipment

You won’t need many specialized tools for this simple recipe.

• Outdoor grill or grill pan
• Large mixing bowl
• Whisk or small food processor
• Measuring cups and spoons
• Cutting board and sharp knife

Instructions

Creating this flavorful Grilled Chicken Salad is straightforward with these easy steps.

For the Dressing & Marinade

Combine all the dressing ingredients in a medium bowl. Whisk everything until it is well combined and emulsified. This creates a vibrant, zesty dressing for your salad.

Now, pour half of the prepared dressing into a separate airtight container and save it for later use. This reserved dressing will finish your salad.

Add the chicken breasts to the bowl with the remaining dressing. Ensure the chicken is fully coated. Marinate for at least one hour to infuse flavor, or up to 8 hours in the refrigerator for maximum taste.

For the Grilled Chicken

Preheat an outdoor grill or an indoor grill pan to medium-high heat. A hot grill helps create those appealing char marks and cooks the chicken evenly.

Remove the chicken from the marinade, allowing any excess to drip off. Discard the remaining marinade that touched the raw chicken. Place the chicken breasts directly onto the preheated grill.

Cook the chicken for 5-6 minutes per side, or until it is beautifully browned with distinct grill marks and cooked through. To guarantee food safety, always consult official guidelines on the safe minimum internal temperature for poultry. Ensure the internal temperature reaches 165°F (74°C) using a meat thermometer.

Let the grilled chicken cool for 5 minutes on a cutting board before slicing it against the grain. Resting the chicken keeps it juicy and tender.

Assemble the Salad

Place the coarsely chopped romaine lettuce into a large serving bowl. This forms the fresh base of your Grilled Chicken Salad.

Drizzle about half of the reserved dressing over the lettuce. Gently toss to coat the greens lightly.

Arrange the sliced grilled chicken attractively on top of the dressed lettuce. Distribute it evenly across the bowl.

Next, add the halved cherry tomatoes, corn kernels, and chopped cucumber around the chicken. These vibrant vegetables add color and crunch.

Scatter the thinly sliced red onion, cooked crumbled bacon, and crumbled blue cheese over the salad. These ingredients bring depth and savory notes.

Finally, top the salad with the delicate avocado slices. These add a creamy richness.

Drizzle the remaining dressing over the top of the entire salad. Serve your fresh Grilled Chicken Salad immediately and enjoy!

Pro Tips for Success

Enhance your Grilled Chicken Salad with these simple tips.

• Marinate your chicken thoroughly; at least one hour or overnight yields the best flavor and tenderness.
• Finely mince the shallots for the dressing. This ensures their delicate flavor is evenly distributed without any large, harsh pieces.
• For an extra smoky flavor, grill fresh corn on the cob before cutting off the kernels.
• Prep your chicken and chop all vegetables up to 2 days ahead of time. Store components separately in the refrigerator.
• Ensure your grill is hot before adding the chicken. A hot grill helps achieve perfect char marks and prevents sticking.
• Prevent avocado from browning by tossing it gently with a little lemon juice before adding it to the salad.

Serving, Storage, & Variations

Serve this delightful Grilled Chicken Salad as a light yet satisfying lunch or a complete dinner. It pairs wonderfully with a side of crusty bread or warm dinner rolls to soak up the delicious dressing.

To store leftovers, keep the grilled chicken, dressing, and salad components in separate airtight containers in the refrigerator. Assemble individual servings just before eating to maintain freshness and prevent sogginess. The dressing will stay fresh for up to 5 days, and cooked chicken for 3-4 days. The chicken can be enjoyed warm, at room temperature, or cold in the salad.

Variations

• Protein: While chicken is classic, try this recipe with grilled steak, salmon, or shrimp for different flavors.
• Greens: Experiment with different bases like fresh spinach, spring mix, or even a robust arugula for a peppery kick.
• Vegetables: Enhance your salad with extra vegetables. Add grilled bell peppers, zucchini slices, or blanched asparagus.
• Cheese: Swap the blue cheese for other favorites like crumbled goat cheese, shaved Parmesan, or even a sprinkle of cotija.

Nutrition

Understanding the estimated nutritional values helps you enjoy a balanced meal. For a comprehensive guide to building nutritious meals, consider established dietary recommendations like the principles of healthy eating. This Grilled Chicken Salad provides a wholesome option packed with nutrients. It offers a good balance of calories and substantial protein content from the chicken, supporting muscle health. You also benefit from healthy fats, fiber from the vegetables, and various vitamins and minerals, making it a truly nourishing choice.

FAQ

• Can I make this salad ahead of time?

  Yes, you can prep components ahead. Grill the chicken and chop all your vegetables up to two days in advance. Store the dressing separately in the refrigerator. Assemble the full Grilled Chicken Salad just before you plan to serve it for the best texture.

• What if I don’t have a grill?

  No problem if you lack a grill! You can easily use an indoor grill pan on your stovetop. Alternatively, pan-fry the chicken in a skillet or bake it in the oven until cooked through.

• How do I keep chicken from drying out?

  Avoid overcooking the chicken, as this is the main cause of dryness. Always rest the chicken for 5 minutes after grilling to allow the juices to redistribute. Marination also significantly helps keep the chicken moist.

• Can I use a different kind of dressing?

  Absolutely! Feel free to customize the dressing to your taste preferences. A creamy ranch dressing or a tangy balsamic vinaigrette would both be excellent alternatives for this type of salad.

• Is this salad gluten-free?

  Yes, this Grilled Chicken Salad recipe is naturally gluten-free. All the ingredients used in this recipe, from the chicken to the fresh vegetables and dressing components, are naturally free of gluten.

Conclusion

This Grilled Chicken Salad truly stands out as a simple, delicious, and incredibly satisfying meal. With its tender, flavor-packed grilled chicken and a vibrant mix of fresh, crisp ingredients, every bite is a delight. It’s perfect for any meal, whether you need a quick weeknight dinner or a healthy lunch option, and it’s so easy to customize. We hope you try this fantastic recipe soon! Share your colorful creations with us; we love seeing your spin on this classic.

Grilled Chicken Salad: Your New Favorite Healthy Meal

Enjoy a healthy and flavorful Grilled Chicken Salad, featuring tender marinated chicken, crisp romaine, fresh vegetables, crumbled bacon and blue cheese, all tossed in a zesty homemade lemon Dijon vinaigrette.

Print Recipe Pin Recipe

Prep Time 17 minutes mins

Cook Time 12 minutes mins

Total Time 34 minutes mins

Servings: 4 servings

Calories: 450

Ingredients Equipment Method Notes

Ingredients

  

For the dressing

• 3 tablespoons lemon juice
• 2 tablespoons Dijon mustard
• 3 tablespoons red wine vinegar
• 2 teaspoons granulated sugar
• 2 tablespoons finely minced shallot
• 1/2 teaspoon dried oregano
• 1 1/2 teaspoons dried parsley
• 2/3 cup olive oil
• salt and pepper to taste

For the salad

• 1 pound boneless skinless chicken breasts
• 6 cups romaine lettuce coarsely chopped
• 3/4 cup cherry tomatoes halved
• 3/4 cup corn kernels fresh, thawed from frozen or canned
• 3/4 cup cucumber chopped
• 1/4 cup red onion thinly sliced
• 1/2 cup cooked crumbled bacon
• 1/2 cup blue cheese crumbled
• 1 avocado peeled, pitted and sliced

Equipment

• medium bowl
• container
• outdoor grill or indoor grill
• large bowl

Method

 

For the dressing

1. Combine all dressing ingredients in a medium bowl and whisk thoroughly until well combined.
2. Pour half of the prepared dressing into a separate container for later use.
3. Add the chicken breasts to the remaining dressing in the bowl and marinate for at least one hour or up to eight hours.

For the salad

1. Preheat your grill to medium-high heat, then remove the chicken from the marinade and place it on the hot grill.
2. Cook the chicken for 5-6 minutes on each side, ensuring it's browned and cooked through.
3. Allow the grilled chicken to cool for 5 minutes before slicing it.
4. Place the chopped lettuce in a large bowl and drizzle it with half of the reserved dressing.
5. Arrange the sliced chicken, tomatoes, corn, cucumber, red onion, bacon, blue cheese, and avocado over the lettuce; then drizzle with the remaining dressing and serve immediately.

Notes

For best flavor, marinate the chicken for at least one hour, or up to 8 hours. This recipe makes extra dressing; save half for future use or to drizzle over other salads.