• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

My Sugar Free Kitchen

  • By Category
  • Dinner
  • Dessert
  • Baking
  • About
menu icon
go to homepage
search icon
Homepage link
  • By Category
  • Dinner
  • Dessert
  • Baking
  • About
    • Facebook
    • Instagram
    • Pinterest
  • ×

    Home » Recipes » Chicken Risoni Salad

    Chicken Risoni Salad

    LAST UPDATED: October 19, 2019 | PUBLISHED: November 25, 2017 | BY: Kim

    This Chicken Risoni Salad is light, refreshing, tangy and filling.  High in Fibre and protein and low in calories.  It has crunch from the toasted walnuts, softness from the silky pasta, creaminess from the feta and avocado and zestiness from the Dijon dressing.

    Jump to Recipe

    Chicken Risoni Salad in a bowl with lemon and shallots, fetta and avocado

    If you've never used Risoni before, it is a fine size pasta inspired by the shape of rice grains and is made from Durum Wheat Semolina.

    You can have this salad on the table in under 20 minutes.  With your favourite glass of wine.  Or beer if that’s your thing.

    If it’s a couples dinner night in, this is perfectly portioned for two.  Actually you could also double it up so you could both have healthy work lunch leftovers the next day.

    I always think its so nice to know that you have a good healthy lunch taken care of as you work through the morning.  Not having to deal with sandwiches that have gone hard from being in the office fridge, or wondering what you can buy for lunch and then being disappointed when it didn’t meet your expectations….and then you realise you’ve just wasted your money on something that was less than ordinary. Bummer.

    Looking for other quick salad ideas?  Try this better than KFC Popcorn Chicken Salad or my seriously good Crunchy Thai Beef Salad.  Or maybe whip up a garden salad to have with this Salami and Pineapple Pocket Bread Pizza.

    Close up of Chicken Risoni Salad bowl with a slice of lemon

    This Chicken Risoni Salad won’t disappoint.

    Easy to make.  Easy to transport.  And it tastes just as good as it did the night before…if you’re having it for lunch the next day.

    You could even try mixing it up.

    Instead of chicken, try beef strips instead.

    Instead of chickpeas, try lentils.

    Instead of toasted walnuts, try toasting pine nuts, hazelnuts or almonds.

    I make many different versions of this salad.  It’s just too easy not to.

    Sometimes I have it cold, the next day, sometimes I have it warmed up in the microwave.

    It’s good either way.

    Chicken Risoni Salad with fork in bowl

    It’s one of those quick and easy weeknight dinners where you can come home after a big day and know that even if you don’t have the exact ingredients on hand, with a few substitutions, you can still pull together a super delicious tasty, wholesome and fulfilling meal.

    The other thing with this dish is because it is so high in fibre and protein, it is going to leave you feeling full for a while after dinner.

    So less chance of those annoying cravings coming out to play.  Win Win.

    Overhead photo of Chicken Risoni SAlad bowl with lemon wedges

    And even if by chance they do, one of my little tricks is to take my time and brew up a pot of herbal tea in my favourite glass diffuser teapot.  At the moment I’m really into Oolong and the Oolong Chocolate Chai is my current fave.  It has just a slight hint of chocolate that is warming and soothing and makes me forget all about sweet cravings!  Really.

    Chicken Risoni Salad with fork in bowl

    Chicken Risoni Salad

    Kim
    This Chicken Risoni Salad is light, refreshing, tangy and filling. High in Fibre and protein and low in calories. It has crunch from the toasted walnuts, softness from the silky pasta, creaminess from the feta and avocado and zestiness from the Dijon dressing.
    4.20 from 5 votes
    Prevent your screen from going dark
    Print Recipe Save Recipe Saved!
    Prep Time 10 mins
    Cook Time 10 mins
    Total Time 20 mins
    Course Dinner
    Cuisine Australian
    Servings 2 people
    Calories 463 kcal

    Ingredients
     

    Chicken

    • 150 grams/6 oz. Chicken breast, thinly sliced
    • 1 teaspoon Garlic, crushed
    • 1 teaspoon Light soy sauce
    • ½ teaspoon Onion salt

    Salad

    • ½ cup Risoni Pasta, or other pasta
    • ½ cup Chickpeas
    • 8 medium Green Beans, sliced thinly
    • 4 medium Button mushrooms, diced
    • 1 medium Carrot, diced
    • 8 small Cherry tomatoes, quartered
    • ¼ cup Shallot/spring onion - finely sliced
    • 2 tablespoons Danish fetta - crumbled
    • ½ medium Avocado - diced
    • ¼ cup Walnuts - lightly toasted
    • ½ teaspoon onion salt

    Tangy Mustard Dressing

    • ¼ cup Dijon mustard
    • ½ teaspoon soy sauce
    • ½ teaspoon lemon juice
    • ½ teaspoon crushed garlic
    • ½ teaspoon granulated sugar

    Instructions
     

    • Prepare the chicken. Place the thinly sliced chicken in a bowl along with the garlic, soy and onion salt. Let marinate f0r 10 minutes at room temperature.
    • Fill a pot with water and bring the pasta to the boil (usually around 8 to 10 minutes). Once cooked, remove from heat and drain water. Put to one side.
    • Cook the chicken. Heat up a non stick wok on high and add the marinated chicken. Cook until lightly browned, and remove from heat.
    • Prepare the salad. In a big salad bowl add the cooked pasta, drained and rinsed chickpeas, beans, mushrooms, carrot, cherry tomatoes and spring onion. Stir to combine together
    • Add chicken, walnuts, onion salt and stir again. Add additional salt and pepper to taste.
    • Make the dressing. Use a jar with lid, or jug and whisk – add all the dressing ingredients and shake/whisk until combined. Drizzle over the salad and use a couple of forks to toss together.
    • Plate Up. Plate up the salad in a nice bowl and add the chopped avocado on top, along with the crumbled feta

    Notes

    I.  I used Barilla Risoni pasta for this recipe, but you could also use pasta shells, or spirals, or even brown rice.

    Nutrition

    Calories: 463kcalCarbohydrates: 56gProtein: 32gFat: 15gSaturated Fat: 2gFiber: 14gSugar: 11g

    Note: Sugars contained in this recipe are from naturally occurring sugars in fruits, vegetables or other natural sweeteners.

    Keyword chicken risoni salad
    Looking To Cut Out Sugar? Get the FREE Healthy Food Swaps Checklist Pack!Get your FREE Healthy Food Swaps Checklists with over 65 Healthy Food Alternatives to Help you Ditch The Sugar Without Feeling Deprived.

    ★ Did you make this recipe? Don’t forget to give it a star rating below!

    More All Recipes

    • Low Calorie Energy Balls
    • Thai Sweet Chilli Chicken
    • Healthy Chocolate Cocoa Avocado Pudding
    • Thai Sweet Chili Glazed Salmon
    • Facebook

    Hi there! I’m Kim and I'm passionate about living a life infused with mindfulness, simplicity and self-care. Here I share my recipes, tips, insights and wisdom for eating well, slowing down and reconnecting with the things that matter.

    Reader Interactions

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Kim Morris Hi there! I’m Kim. My sugar free kitchen is a site dedicated to creating healthy and delicious clean eating dinners and sweet treats with less sugar using simple ingredients and natural sweeteners. Read More...
    • Facebook
    • Instagram
    • Pinterest

    Healthy Asian Dinners

    a bowl of thai sweet chilli chicken with chopsticks

    Thai Sweet Chilli Chicken

    brocolini and salmon in a bowl with rice

    Thai Sweet Chili Glazed Salmon

    Chinese orange chicken with rice on a white plate

    Healthy Chinese Orange Chicken

    garlic soy chicken bites in a bowl with rice and cucumber

    Honey Soy Garlic Chicken Bowls

    Most Popular

    Healthy no bake sugar free bliss balls in a bowl

    Low Calorie Energy Balls

    a glass of chocolate mousse pudding

    Healthy Chocolate Cocoa Avocado Pudding

    close up inside of of dark chocolate pumpkin truffle

    Dark Chocolate Pumpkin Spice Truffles

    garlic soy chicken bites in a bowl with rice and cucumber

    Honey Soy Garlic Chicken Bowls

    places where this blog has been featured

    Footer

    ^ back to top

    About

    • Privacy Policy
    • Disclaimer
    • Amazon Disclosure

    Free Stuff

    • Sign Up! for emails and updates
    • Clean eating Tips
    • Mindful Eating Tips

    Contact

    • Contact
    • About

    As an Amazon Associate I earn from qualifying purchases.

    Copyright © 2020 My Sugar Free Kitchen