Save Chicken Salad with Budget-Friendly Cuts and Fresh Veggies offers a vibrant, protein-stretching meal that maximizes nutrition and flavor without straining your wallet. Crisp vegetables combine with tender, affordable chicken cuts for a wholesome, satisfying salad.
I first made this salad on a busy weeknight, wanting something quick that felt fresh and hearty. Everyone loved how the warm chicken complemented the crisp vegetables, and it has since become my go-to for healthy and budget-friendly family meals.
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)
- 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 chopped fresh parsley or cilantro
Instructions
- Preheat Oven:
- Preheat oven to 200°C (400°F).
- Season Chicken:
- In a bowl, toss chicken thighs or drumsticks with olive oil, paprika, garlic powder, salt, and black pepper.
- Bake Chicken:
- Arrange chicken on a baking tray and roast for 18 to 20 minutes until cooked through (internal temperature 74°C/165°F). Let cool slightly, then shred or chop into bite-sized pieces.
- Prepare Vegetables:
- While chicken cooks, rinse, chop, and arrange lettuce, tomatoes, cucumber, bell pepper, carrots, onion, and chickpeas (if using) in a large bowl.
- Make Dressing:
- In a small jar or bowl, whisk together olive oil, lemon juice, Dijon mustard, honey (if using), salt, and pepper until smooth and emulsified.
- Combine Salad:
- Add cooled chicken to the salad bowl. Drizzle with dressing and toss gently to combine.
- Finish and Serve:
- Garnish with chopped parsley or cilantro before serving.
Save When my kids help prep this salad, they love arranging the vegetables in rainbow layers. Sharing it at the dinner table is always a cheerful, lively moment.
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 in the dressing. If using canned chickpeas, check labels for cross-contamination. Salad is dairy-free and gluten-free as written; verify packaged ingredients as needed.
Nutritional Information (per serving)
Calories: 340, Total Fat: 18 g, Carbohydrates: 17 g, Protein: 28 g
Save This chicken salad is satisfying as a main dish or picnic option, offering freshness and flavor for both quick weeknights and gatherings.
Recipe FAQ
- → What chicken cuts work best for this dish?
Boneless, skinless chicken thighs or drumsticks are ideal for tenderness and flavor. Leftover roasted chicken or poached breast can also be used.
- → Can I add plant-based protein to the salad?
Yes, cooked chickpeas or lentils can be added to increase protein content and provide extra texture.
- → How can I make the dressing more tangy?
Increase the amount of lemon juice or add a splash of vinegar for a brighter, tangier flavor in the dressing.
- → What are good garnishes to enhance the salad?
Chopped fresh parsley or cilantro add color and freshness, while toasted sunflower or pumpkin seeds provide crunch.
- → Is this dish suitable for dairy-free diets?
Yes, the ingredients used are dairy-free, making it appropriate for those avoiding dairy.
- → What wine pairs well with this salad?
A light, crisp white wine such as Sauvignon Blanc complements the fresh flavors perfectly.