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.
When I first made this salad for my family, everyone loved how filling and flavorful it was, especially with the combination of roasted chicken and colorful veggies. It's become a regular request for lunch and easy weeknight dinners.
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
- Roast Chicken:
- 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 fully cooked (internal temperature 74°C/165°F). Let cool slightly, then shred or chop into bite-sized pieces.
- Prep 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 emulsified.
- Combine Salad:
- Add the cooled chicken to the salad bowl. Drizzle with dressing and toss gently to combine.
- Garnish:
- Sprinkle with chopped parsley or cilantro before serving.
Save My kids love helping assemble the salad, each picking their favorite veggies to add, and it always brings everyone together for a fun, healthy meal around the table.
Required Tools
Baking tray, large salad bowl, cutting board and knife, small jar or bowl for dressing, and tongs or salad servers are all you need for quick, easy prep.
Allergen Information
Contains mustard in the dressing. The recipe is free from dairy and gluten, suitable for most diets, and chickpeas may be omitted for sensitive eaters.
Nutritional Information (per serving)
Calories: 340, Total Fat: 18 g, Carbohydrates: 17 g, Protein: 28 g
Save This salad is perfect for busy weekdays and leftovers stay crisp. Enjoy prepping in advance for fresh lunches all week long.
Common recipe questions
- → What cuts of chicken work best for this dish?
Boneless, skinless chicken thighs or drumsticks are great options, as they remain juicy and flavorful when roasted.
- → Can I make this dish ahead of time?
Yes, roasting the chicken and preparing the vegetables in advance helps flavors meld while keeping everything fresh.
- → Is there a way to add extra protein?
Including cooked chickpeas or lentils enhances the protein content and adds texture without overpowering the dish.
- → What variations can I try with the dressing?
The lemon and Dijon blend works well, but you can adjust acidity or sweetness by varying lemon juice or honey amounts.
- → Are there suggested garnishes for added flavor?
Fresh parsley or cilantro add brightness, and toasted sunflower or pumpkin seeds bring crunch and nutty notes.