Save Chicken Salad with Budget-Friendly Cuts and Fresh Veggies is a vibrant, protein-stretching salad using affordable chicken cuts and a generous mix of crisp vegetables for a satisfying, wholesome meal.
I first made this salad when I was looking for something hearty yet inexpensive for a weekday dinner. The colorful mix of vegetables and tender roasted chicken instantly made it a favorite at our table.
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, for extra stretch and protein)
- 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 fresh parsley or cilantro, chopped
Instructions
- Preheat Oven:
- Preheat oven to 200°C (400°F).
- Season Chicken:
- In a bowl, mix chicken thighs or drumsticks with olive oil, paprika, garlic powder, salt, and black pepper.
- Roast Chicken:
- Arrange chicken pieces on a baking tray and roast for 18 to 20 minutes until fully cooked (internal temperature 74°C/165°F). Allow to 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 in a large bowl.
- Make Dressing:
- In a small jar or bowl, whisk together olive oil, lemon juice, Dijon mustard, honey, salt, and pepper until mixed.
- Combine Salad:
- Add cooled chicken to the salad bowl. Drizzle with dressing and gently toss to combine.
- Garnish and Serve:
- Garnish with parsley or cilantro before serving.
Save This chicken salad quickly became my go-to for family gatherings since everyone could pile their plates high and still get plenty of protein. It's budget-friendly and lets me sneak in extra veggies for the kids.
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. If using canned chickpeas, check labels for cross-contamination. Salad is dairy-free and gluten-free as prepared.
Nutritional Information
Each serving contains 340 calories, 18 g total fat, 17 g carbohydrates, and 28 g protein.
Save This salad is best served fresh and makes a hearty main dish for busy evenings. Adjust the vegetables to what you have on hand for a truly flexible meal.
Common Questions
- → What cuts of chicken work best for this dish?
Boneless, skinless thighs or drumsticks are ideal for their flavor and affordability, but leftover roasted or poached chicken can also be used.
- → Can I add plant-based proteins to increase protein content?
Yes, cooked chickpeas or lentils can be added to stretch the dish and boost plant-based protein.
- → How long should the chicken be roasted?
Roast at 200°C (400°F) for 18-20 minutes until the internal temperature reaches 74°C (165°F) to ensure it's fully cooked.
- → What vegetables are included in the salad?
The salad features romaine lettuce, cherry tomatoes, cucumber, red bell pepper, shredded carrots, and thinly sliced red onion.
- → What type of dressing complements the dish?
A dressing made with olive oil, lemon juice, Dijon mustard, honey, salt, and pepper adds a zesty balance to the ingredients.
- → Are there any garnish suggestions?
Fresh chopped parsley or cilantro adds a bright finish to the dish and enhances the flavor.