Introduction
This baked chicken salad combines tender oven-baked chicken with crisp vegetables and a flavorful dressing to make a wholesome, high-protein dish. Baking the chicken rather than boiling or frying helps preserve its natural juices and adds depth of flavor. This recipe is ideal for a satisfying lunch, meal prep, or a light dinner.
Description
In this salad, chicken breasts are marinated, roasted until juicy, then cooled and chopped or shredded. The chicken is then mixed with crunchy celery, onion, and optional additions like grapes or nuts, all bound together with a creamy or vinaigrette-style dressing. The result is a balanced mix of protein, freshness, and texture — lighter than a casserole but more substantial than a simple green salad.
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Ingredients
For the Baked Chicken
2 boneless, skinless chicken breasts
2 tbsp olive oil
2–3 tbsp lemon juice (or vinegar)
2 garlic cloves, minced
1 tsp dried oregano (or Italian herbs)
½ tsp paprika (optional)
Salt and pepper, to taste
For the Salad
4–6 cups mixed salad greens (e.g. romaine, spinach, arugula)
1 cup cherry tomatoes, halved
½ cucumber, sliced
½ red onion, thinly sliced
½ avocado, sliced (optional)
¼ cup shredded carrots (optional)
¼ cup crumbled feta cheese (optional)
Optional toppings: toasted nuts (almonds, pecans) or croutons
For the Dressing
3 tbsp olive oil (or use more, depending on preference)
1–2 tbsp vinegar (balsamic, apple cider, or white wine)
1 tsp Dijon mustard (optional)
½ tsp honey or maple syrup (optional, for a touch of sweetness)
Salt and pepper to taste
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Instructions
1. Marinate the Chicken
In a bowl, whisk together olive oil, lemon juice (or vinegar), minced garlic, oregano, paprika (if using), salt, and pepper.
Place the chicken breasts in a shallow dish or zip-top bag and pour the marinade over them. Allow them to marinate for at least 15 minutes; ideally 30 minutes or longer for more flavor.
2. Bake the Chicken
Preheat the oven to 400°F (200°C).
Place the marinated chicken on a baking sheet (lined if you like) or in a baking dish.
Bake for 20–25 minutes, or until the internal temperature of the chicken reaches 165°F (75°C).
Remove from the oven and let the chicken rest 5–10 minutes before slicing. This resting time helps retain moisture.
3. Prepare the Salad
While the chicken is baking, wash and chop the salad greens, slice the cucumbers, halve the tomatoes, slice the red onion, and prep any other salad ingredients.
Arrange the veggies in a large salad bowl or serving platter.
4. Make the Dressing
In a small bowl or jar, whisk (or shake) together olive oil, vinegar, Dijon mustard (if using), honey (if using), salt, and pepper until well combined.
Taste and adjust the seasoning as needed.
5. Assemble the Salad
Slice the baked chicken into strips or dice it.
Add the chicken on top of the salad greens and other vegetables.
Drizzle the dressing over the salad (you can also serve dressing on the side).
If using, sprinkle on the feta cheese, toasted nuts, or croutons.
6. Serve
Toss gently to combine, or leave arranged in sections for a composed presentation.
Serve immediately while the chicken is still slightly warm (or allow it to cool fully if preferred cold).
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Tips
Use a meat thermometer to ensure the chicken doesn’t overcook — 165°F internal temp is safe and juicy.
Let the chicken rest after baking; this helps the juices redistribute so the meat stays moist.
If you’re short on time, you can skip the marinade and simply season with salt, pepper, and herbs.
Dry the salad greens well after washing (use a salad spinner) so the dressing doesn’t get watered down.
Prepare extra chicken and dressing ahead — this salad is great for meal prep or lunch leftovers.
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Variations
Mediterranean Style: Add olives, sun‑dried tomatoes, cucumber, red onion, and feta. Use a lemon‑herb vinaigrette.
Sweet & Fruity: Mix in halved grapes or diced apple for a sweet contrast.
Crunchy Version: Add chopped pecans, almonds, or walnuts for texture.
Low‑Fat Option: Use Greek yogurt instead of some or all of the olive oil in the dressing.
Spicy Twist: Add a pinch of red pepper flakes to the marinade or dressing.
Grain Bowl: Serve over cooked quinoa, farro, or brown rice instead of greens for a heartier meal.
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Common Corrections (Mistakes & Fixes)
Chicken is dry: Lower the oven temperature slightly or reduce bake time; make sure to rest the meat after baking.
Chicken undercooked: Check with a thermometer; if not 165°F yet, return to the oven a few more minutes.
Salad soggy: Dress the salad just before serving rather than ahead of time.
Dressing too acidic: Add a little more olive oil or a pinch of honey/maple syrup to balance it.
Lacking flavor: Increase the seasonings in the marinade (e.g., more garlic or herbs) or let the chicken marinate longer.
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Enjoy
Serve the baked chicken salad on its own, with crusty bread, or tucked into wraps. It works beautifully for a light dinner, lunch box, or as part of a summertime spread. Leftovers can be stored in the refrigerator for 2–3 days — the flavors often deepen and improve after resting.
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