Discover the ultimate healthy grilled chicken salad recipe that promises a burst of fresh flavors with every bite. This vibrant, nutritious dish combines perfectly grilled chicken with a medley of crisp vegetables, all brought together by a unique, deliciously fruity and creamy kiwi dressing. It’s an ideal choice for a wholesome lunch or a satisfying, light dinner that won’t compromise on taste.
Why You’ll Love This Healthy Grilled Chicken Salad
This grilled chicken salad isn’t just a meal; it’s an experience. Here’s why it will quickly become a staple in your kitchen:
- A Timeless Classic, Reimagined: Some recipes never go out of style, and this grilled chicken salad is a prime example. We’ve given it a fresh, modern twist with our signature kiwi dressing, ensuring it remains exciting and relevant for today’s health-conscious palate.
- Unleash Your Inner Chef with Versatile Chicken: Whether you have a go-to grilled chicken recipe or want to try something new, this salad provides the perfect canvas. The beauty lies in its flexibility; any well-seasoned, tender grilled chicken will elevate this dish. Feel free to experiment with different rubs or marinades to match your preference.
- Bid Farewell to Dry, Boring Chicken: The secret to truly delicious grilled chicken lies in the marinade. Our recipe ensures your chicken breasts are infused with flavor and moisture, resulting in incredibly tender and juicy pieces that are anything but bland. This salad promises a delightful texture contrast that will make you forget all about dry chicken.
- A Powerhouse of Health and Flavor: This isn’t just a salad; it’s a complete, hearty meal packed with essential nutrients. Lean protein from the chicken, vitamins and fiber from a bounty of fresh vegetables, and healthy fats from the dressing make this dish incredibly satisfying and beneficial for your well-being. It’s the perfect way to enjoy a guilt-free meal that energizes your body.
This vibrant and colorful salad is specially crafted for those moments when you crave something light, yet profoundly satisfying and utterly delicious for dinner or lunch. It’s an excellent option for meal prep or a quick weeknight meal, bringing gourmet flavors to your table with minimal effort.
Step-by-Step Instructions for a Perfect Grilled Chicken Salad
Crafting this delightful grilled chicken salad is simpler than you think. Follow these detailed steps to achieve a perfectly cooked chicken and a beautifully balanced dressing. The full recipe card below provides precise measurements for all ingredients.
- Prepare the Chicken Marinade: Begin by combining all the specified marinade ingredients in a food processor. Pulse until the mixture is smooth and well-incorporated, forming a fragrant paste. Place your boneless, skinless chicken breasts in a large bowl, add the prepared marinade, and ensure each piece is thoroughly coated. Cover the bowl and allow the chicken to marinate for 20-30 minutes. This crucial step infuses flavor and tenderizes the chicken, preparing it for grilling or baking.
- Grill or Bake the Chicken to Perfection: While the chicken is marinating, preheat your grill (outdoor or indoor) to medium-high heat. If you prefer to bake, preheat your oven to 400°F (200°C). Grill the chicken for approximately 4-5 minutes per side, or until it reaches an internal temperature of 165°F (74°C). If baking, arrange the chicken on a baking sheet and bake for 20-25 minutes, or until fully cooked and golden brown. Once cooked, remove the chicken from the heat and let it rest for 5 minutes before slicing. Resting allows the juices to redistribute, ensuring tender and moist chicken.
- Whip Up the Creamy Kiwi Dressing: While your chicken is resting, prepare the star of this salad – the kiwi dressing. In a food processor or blender, combine all the dressing ingredients. Blend until the mixture is completely smooth and creamy. The kiwi lends a delightful fruity sweetness and a vibrant tang that perfectly complements the grilled chicken and fresh vegetables. Taste and adjust seasoning as needed, adding a touch more lime juice for brightness or a pinch of salt to balance the flavors.
- Assemble Your Beautiful Salad: In a large mixing bowl, combine all your fresh salad vegetables. Pour about half of the prepared kiwi dressing over the vegetables and toss gently to coat. Arrange the dressed vegetables decoratively on individual plates or a large platter. Slice the rested grilled chicken into strips or dice it, then artfully arrange it on top of the greens and vegetables. Serve immediately, offering the remaining dressing on the side for guests to add to their liking. This allows everyone to customize the dressing amount for their perfect salad experience.
Amira’s Expert Tips for the Best Grilled Chicken Salad
Achieving a truly outstanding grilled chicken salad goes beyond just following the steps. Here are some insider tips to elevate your dish:
- Harness the Power of Kiwi as a Natural Tenderizer: Kiwi is an incredible secret ingredient for tenderizing meat. Its natural enzymes break down tough fibers, resulting in incredibly succulent chicken. Don’t be concerned about it making your chicken sweet; the amount used is just enough for tenderization without imparting a noticeable fruit flavor to the meat itself. It’s a game-changer for lean proteins like chicken breast.
- Mastering Marination Time: While kiwi is potent, its tenderizing action is rapid. I’ve found that marinating the chicken in kiwi for precisely 20-30 minutes is ideal. This window allows the enzymes to work their magic without over-tenderizing, which can lead to a mushy texture. Some recipes suggest longer, up to an hour, but for kiwi, less is often more. Keep a close eye on the clock for optimal results.
- Ensure Food Safety with a Meat Thermometer: For perfectly cooked and safe chicken, always rely on a meat thermometer. Cook your chicken until its internal temperature reaches 165°F (74°C). This ensures that the chicken is thoroughly cooked, juicy, and safe to consume, preventing undercooked or dry overcooked meat.
- Customize Your Dressing Sweetness: The kiwi dressing offers a subtle, refreshing hint of fruity sweetness that beautifully complements the savory chicken and fresh greens. However, taste preferences vary. If you’re unsure about the sweetness level or prefer less, serve the dressing on the side and let everyone pour it onto their plates according to their liking. This ensures everyone enjoys the salad exactly as they prefer.
- Embrace Artistic Presentation: The visual appeal of a salad can significantly enhance the dining experience. Take a moment to arrange your fresh vegetables and leafy greens on the plate, then artfully place the sliced grilled chicken on top. A drizzle of the vibrant kiwi dressing over the entire dish adds a gourmet touch, making your healthy meal look as good as it tastes.
- Adjusting Dressing Consistency: If your kiwi dressing turns out thicker than desired after blending, don’t worry! You can easily adjust its consistency. Add a few drops of fresh lime juice for an extra zing and to thin it out slightly. Alternatively, a tiny amount of water can also help achieve the perfect pourable consistency without altering the flavor profile significantly.
Delicious Variations to Customize Your Salad
This grilled chicken salad recipe is wonderfully adaptable, allowing you to get creative with ingredients and cater to different tastes. Here are some fantastic variations to inspire you:
- Explore a World of Greens: While crisp romaine or iceberg lettuce forms a great base, don’t hesitate to experiment with other leafy greens. Try a delicate spring mix for a tender texture, peppery baby spinach for an earthy note, or bold arugula to add a delightful bitterness that contrasts beautifully with the sweet dressing. Each choice brings a unique character to your salad.
- Add More Color, Flavor, and Texture: Elevate your salad with additional ingredients that enhance both taste and visual appeal.
- Vibrant Vegetables: Incorporate thinly sliced colorful bell peppers (red, yellow, orange) for crunch and sweetness, or a finely diced red onion for a pungent kick and beautiful color.
- Cheesy Delights: Crumbled feta cheese introduces a salty, tangy counterpoint, while creamy goat cheese offers a softer texture and rich flavor that pairs exceptionally well with grilled chicken and fruity notes.
- Crunchy Toppings: For an added layer of texture, sprinkle some toasted crunchy almonds, sunflower seeds, or even candied pecans. These not only provide a satisfying bite but also contribute healthy fats and nutrients.
- Other Proteins: While chicken is excellent, feel free to substitute or add other proteins like grilled shrimp, baked salmon, or even crispy baked tofu for a vegetarian option.
- Extra Fruitiness: For those who love a stronger fruity presence, consider adding thin slices of fresh mango or peach to the salad mix. Their sweetness will harmonize beautifully with the kiwi dressing.
Complementary Recipes You’ll Love
If you’re a fan of fresh, vibrant salads and nutritious meals, you’ll surely enjoy these other delicious recipes from our collection:
- Black Bean and Chickpea Salad: A delightful and hearty dish perfect for a light lunch or as a flavorful side to any main course. It’s packed with plant-based protein and fiber.
- Loaded with fresh herbs and vegetables, this Mediterranean Chickpea Salad is dressed in a zesty lemon vinaigrette, making it an excellent choice for a satisfying lunch or a vibrant side dish.
- Tabouli: A classic, refreshing Middle Eastern salad brimming with fresh parsley, bulgur, and a tangy lemon dressing. Explore our tips for an authentic Lebanese tabouli experience.
- Here is a refreshing Mediterranean Watermelon Salad with arugula, feta, and mint. This unique and delightful salad is always a standout at gatherings and disappears quickly!
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Healthy Grilled Chicken Salad
Tender, perfectly grilled chicken complemented by an abundance of crisp, fresh vegetables, all harmoniously tossed with a refreshing and creamy kiwi dressing. This healthy and satisfying grilled chicken salad makes an excellent choice for a vibrant dinner or a fulfilling lunch.
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Course:
Dinner, Salad
Dinner, Salad
Cuisine:
American
American
Diet:
Halal
Halal
Prep Time:
20 minutes
20 minutes
Cook Time:
15 minutes
15 minutes
Servings:
6 Servings
6 Servings
Author:
Amira
Amira
Ingredients
- 1 pound boneless, skinless chicken breasts
For the marinade:
- ½ Green Kiwi , peeled and mashed with a fork.
- 1 garlic clove , crushed.
- 1 Tablespoon olive oil
- ¼ teaspoon freshly ground black pepper.
- Salt to taste
For the salad dressing:
- ½ Green Kiwi , peeled and diced.
- 1 garlic clove , crushed.
- 2 Tablespoons sour cream or yogurt
- ¼ cup cilantro , chopped.
- 1 Tablespoon extra virgin olive oil
- 1 Tablespoon Tahini
- juice of one lime
Optional:
- 1 Tablespoon pomegranate molasses.
Salad
- 1 cup corn kernels fresh, thawed from frozen or canned
- 1 cup cherry tomatoes , halved or quartered
- 5 cups chopped lettuce.
- ⅓ cup black olives.
- 1 cup cucumber , diced.
Instructions
- In a large bowl, combine all the marinade ingredients thoroughly until well mixed.
- Add the chicken breasts to the bowl, ensuring they are fully coated. Cover with plastic wrap and set aside to marinate for 20-30 minutes.
- Preheat your grill (whether outdoor or indoor) to medium-high heat.
- Grill the chicken for 4-5 minutes on each side, or until the chicken is fully cooked through and reaches an internal temperature of 165°F (74°C).
- Remove the grilled chicken from the heat and let it rest for 5 minutes before slicing.
- Meanwhile, prepare the dressing by combining all dressing ingredients and pulsing them together in a food processor until smooth and creamy.
- In a large bowl, combine all your salad vegetables. Add about half of the prepared dressing and toss gently to coat the vegetables evenly.
- Slice the rested chicken and arrange it artfully on top of the dressed vegetables. Serve immediately with the remaining dressing offered on the side.
Notes
- Please check the nutrition disclaimer policy.
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First published Jul 2, 2017. Last updated June 7, 2023 with important tips, clear step-by-step instructions, and improved readability.