Chicken Spinach Salad – Fresh, Flavorful, and Satisfying
Wholesome meals don’t have to be complicated, and nothing proves that better than a delicious chicken spinach salad. Tender, juicy chicken combined with crisp spinach leaves, fresh vegetables, and a light dressing creates a dish that’s both nourishing and satisfying. Whether you’re aiming for a quick lunch, a light dinner, or even a meal-prep option for the week, this salad is a perfect fit.
Unlike heavy comfort foods, chicken spinach salad feels refreshing and energizing while still keeping you full thanks to the protein-packed chicken and fiber-rich greens. The beauty of this recipe lies in its flexibility—you can keep it simple with just a few fresh ingredients or load it up with toppings like nuts, cheese, or fruits for extra layers of flavor and texture.
Ingredients Needed
| Ingredient | Quantity | Calories (approx.) |
|---|---|---|
| Boneless chicken breast | 2 medium (8 oz) | 330 kcal |
| Fresh spinach | 4 cups | 28 kcal |
| Cherry tomatoes | 1 cup | 30 kcal |
| Cucumber (sliced) | 1 medium | 45 kcal |
| Red onion (thinly sliced) | ½ medium | 20 kcal |
| Olive oil (for dressing) | 2 tbsp | 240 kcal |
| Lemon juice (fresh) | 2 tbsp | 8 kcal |
| Honey | 1 tsp | 20 kcal |
| Dijon mustard | 1 tsp | 5 kcal |
| Salt & black pepper | To taste | 0 kcal |
Step-by-Step Cooking Instructions
- Cook the chicken – Season chicken breasts with salt and pepper. Grill or pan-sear over medium heat for 6–7 minutes per side, until fully cooked. Let rest for 5 minutes, then slice thinly.
- Prepare the dressing – In a small bowl, whisk together olive oil, lemon juice, honey, Dijon mustard, salt, and black pepper until emulsified.
- Assemble the salad – In a large bowl, add fresh spinach, cherry tomatoes, cucumber slices, and red onion. Toss lightly with the dressing.
- Add protein – Place sliced chicken on top of the greens. Drizzle with extra dressing if desired.
- Serve and enjoy – Garnish with optional extras like feta cheese, walnuts, or avocado for added flavor.
Tips for Customizing the Recipe
- Cheese lovers – Add feta, goat cheese, or Parmesan for a creamy, tangy touch.
- Boost the crunch – Toss in toasted almonds, walnuts, or sunflower seeds.
- Fruit twist – Add apple slices, strawberries, or dried cranberries for a sweet contrast.
- Make it heartier – Add cooked quinoa, chickpeas, or hard-boiled eggs.
- Dressing swaps – Try balsamic vinaigrette, ranch, or tahini-based dressing for variety.
Nutritional Information (Per Serving, Approx.)
| Nutrient | Amount |
|---|---|
| Calories | 365 kcal |
| Protein | 32 g |
| Carbohydrates | 10 g |
| Fat | 22 g |
| Fiber | 3 g |
| Sodium | 280 mg |
Serving Suggestions
- Enjoy as a light lunch on its own or pair it with a slice of whole-grain bread.
- Serve as a dinner main course with roasted sweet potatoes on the side.
- Roll it into a wrap or pita for a quick, portable meal.
- Prep ahead and store in containers for meal-prep lunches during the week.
Chicken Spinach Salad – Fresh, Flavorful, and Satisfying
2
servings10
minutes15
minutes300
kcalIngredients
2 medium boneless chicken breasts (8 oz) – 330 kcal
4 cups fresh spinach – 28 kcal
1 cup cherry tomatoes, halved – 30 kcal
1 medium cucumber, sliced – 45 kcal
½ medium red onion, thinly sliced – 20 kcal
2 tbsp olive oil – 240 kcal
2 tbsp fresh lemon juice – 8 kcal
1 tsp honey – 20 kcal
1 tsp Dijon mustard – 5 kcal
Salt & black pepper – to taste
Directions
- Cook the chicken – Season chicken breasts with salt and pepper. Grill or pan-sear over medium heat for 6–7 minutes per side until fully cooked. Let rest for 5 minutes, then slice thinly.
- Make the dressing – In a small bowl, whisk together olive oil, lemon juice, honey, Dijon mustard, salt, and black pepper until smooth.
- Assemble the salad – Place spinach, cherry tomatoes, cucumber slices, and red onion in a large bowl. Toss with half the dressing.
- Add the chicken – Arrange sliced chicken on top and drizzle with remaining dressing.
- Serve – Enjoy immediately with optional toppings like feta, walnuts, or avocado.
Recipe Video
Notes
- For the best results, let the chicken rest for a few minutes before slicing—it keeps the meat juicy and tender. If you’re meal-prepping, store the dressing separately and toss it in just before eating to keep the spinach crisp.
FAQs
1. Can I make chicken spinach salad ahead of time?
Yes! You can cook the chicken and prepare the vegetables in advance. Store them separately in the fridge and add the dressing just before serving to keep the spinach fresh and crisp.
2. What kind of chicken works best for this salad?
Grilled or pan-seared chicken breast is the most common, but you can also use shredded rotisserie chicken, grilled thighs, or even leftover baked chicken for convenience.
3. Can I use baby spinach instead of regular spinach?
Definitely. Baby spinach is tender, mild in flavor, and works perfectly for salads. Regular spinach is also great but may need the stems trimmed for a better texture.
4. How do I make this salad more filling?
Adding extras like quinoa, chickpeas, avocado, or hard-boiled eggs will make it heartier and more satisfying as a complete meal.
5. Can I substitute the dressing?
Of course! While the honey lemon dressing is light and refreshing, you can swap it for balsamic vinaigrette, ranch, Caesar, or even a creamy tahini dressing depending on your taste.
Conclusion
Chicken spinach salad is the perfect balance of nutrition, freshness, and flavor. With tender chicken, crisp veggies, and a simple homemade dressing, it’s a dish that feels both light and filling. Best of all, it’s endlessly customizable, making it easy to adapt to your taste or pantry staples.
