My Sugar Free Kitchen

  • About
  • By Category
  • Sugar Free Meal Ideas
  • Sugar Free Desserts
  • Sugar Free Baking
  • Sugar Free Snacks
menu icon
go to homepage
  • All Recipes
  • Dinner
  • Dessert
  • About
    • Facebook
    • Instagram
    • Pinterest
  • search icon
    Homepage link
    • All Recipes
    • Dinner
    • Dessert
    • About
    • Facebook
    • Instagram
    • Pinterest
  • ร—
    Home ยป Salads

    Clean Eating Chicken Salad

    LAST UPDATED: May 17, 2020 | PUBLISHED: April 30, 2018 | BY: Kim | Leave a Comment

    4.67 from 3 votes
    Jump to Recipe
    Clean Eating Chicken Salad Pinterest

    Everyone needs a Clean Eating Chicken Salad in their meal repertoire.  Its crisp, light and fresh and perfect for getting back on track after a weekend blowout.  Marinated tangy chicken, together with a bright colourful crunchy rice and veg salad coupled with a zesty ginger, mustard and lemon dressing, this dish will fill you up and you wonโ€™t even need dessert.

    Clean Eating Chicken salad in a white bowl

    Save This Recipe!

    Enter your email below and I'll send this recipe link straight to your inbox so you'll always have it handy!

    So, this chicken salad is quick to make, even with the marinated chicken.  I get all the marinade ingredients together in a bowl and put the chicken into the liquid and let it sit for 10 minutes.  Thatโ€™s all.

    You might not think that this makes much of a difference to the overall flavour, but I can tell you it takes it from an average run of the mill chicken salad to deliciously moreish salad that I would eat more than once per week. Yep.

    cutting board with salad ingredients

    10 Minute Prep For A Clean Eating Salad

    Whilst the chicken is marinating, spend that 10 minutes preparing the salad and making the dressing.  If you use pre cooked rice (the kind you microwave for 60 or 90 seconds), you can absolutely get all the prep done in this time.

    Heat up a pan, or skillet โ€“ I like my pan to be pretty hot so I can hear the sizzle when I put the chicken on.  Be aware that because of the marinade, it might appear that the chicken is burning, but its just the marinade sealing in the flavours.

    chicken marinating in a glass bowl

    The Best Chicken For a Quick Chicken Salad

    For this recipe, I like to use the chicken schnitzel pieces from Woolworths.  Itโ€™s basically a thin chicken breast about 1cm in thickness.  Because itโ€™s thin, it does cook pretty quickly.  Tick.  It also makes it easier to cut it into strips.

    TIP:  When making the dressing, use a jar with a lid.  Put all the ingredients in, tighten the lid and give it a shake and leave it.  When youโ€™re ready to pour it onto the salad, give it another good shake just before.

    This recipe serves 2, just like this Chicken Risoni Salad and this Popcorn Chicken Salad.

    chopped salad and dressing

    The Perfect Work Lunch as wellโ€ฆ

    Not only is this one of my favourite recovery dishes after a bout of overindulgence, it also makes a great lunch to take to work.

    Itโ€™s easy to make ahead.  Chicken in one container, salad in another container.  Dressing in one of those cute little containers made just for dressings and sauces.

    Reheat the chicken at work, add it to the salad, pour over the dressing and boom, youโ€™ll be the envy of all your office co-workers who are eating boring ham and cheese sandwiches.

    Other Clean Eating Salads You Might Like:  Chicken Popcorn Salad, Chicken Risoni Salad, Crunchy Thai Beef Salad and Salt and Pepper Squid Salad.

    Clean Eating Chicken salad in a white bowl

    3 Ways to Change up this Eating Salad

    • Instead of chicken, marinate some strips of lean beef. Just as yum!
    • Switch the walnuts in the salad with hazelnuts or unsalted cashews (toasted if you like)
    • Instead of rice as the salad base, try quinoa, high fibre wholemeal pasta, or cous cous (isralei or pearl).

    This is one of my favourite salads.  Easy, tasty, Quick, and really versatile.  Actually you could pretty much round up all the salad/vegetable type bits and bobs is in your fridge and pantry and create your own masterpiece.  Perfect really.

    chicken and salad in a bowl

    Clean Eating Chicken Salad

    Kim MorrisKimKim
    Not Your Average Chicken Salad. This 20 minute Clean Eating Chicken Salad consists of marinated tangy chicken, together with a bright colourful crunchy rice and veg salad + walnuts and apple, coupled with a zesty ginger, mustard and lemon dressing.
    4.67 from 3 votes
    Print Save Saved!
    Course Dinner
    Servings 2 people
    Calories 594 kcal
    Prep Time 10 minutes mins
    Cook Time 10 minutes mins
    Total Time 20 minutes mins

    Ingredients
     

    Chicken Marinade

    • 2 medium chicken breast fillets
    • ยผ cup Light soy sauce
    • 1 teaspoon crushed garlic
    • 1 teaspoon ginger - freshly grated
    • 1 tablespoon Lemon juice
    • 1 teaspoon Dijon mustard
    • 1 teaspoon Fresh Rosemary - finely chopped (Note 1)
    • Pinch of salt and pepper

    Salad

    • 1 cup brown rice
    • 1 cup Spinach leaves
    • ยฝ medium Red onion - finely diced
    • ยฝ medium Lebanese Cucumber - finely diced
    • 10 Cherry tomatoes - quartered
    • 1 medium Green apple - finely diced
    • ยฝ cup Walnuts - crumbled

    Dressing

    • 2 tablespoons Extra virgin olive oil
    • 1 tablespoon White wine vinegar
    • 1 teaspoon Dijon mustard
    • ยฝ teaspoon Ginger - freshly grated
    • Salt and pepper to taste
    Prevent your screen from going dark

    Instructions
     

    • Marinade: Add all of the ingredients for the marinade (except chicken) into a medium sized bowl and stir with a whisk to combine. Add the chicken, cover with plastic wrap and marinate in the fridge for 10 minutes.
    • Dressing: In a small bowl, add all the ingredients for the dressing and whisk to combine. Cover and set aside in the fridge for later.
    • Salad: in a medium salad bowl, gather all the salad ingredients and the cooked rice. Toss to combine. Cover and set aside.
    • Cook the Chicken: Lightly spray a hot pan or grill with olive/vegetable oil, and add the chicken. Cook for 3 to 4 minutes each side until it has browned and developed some colour and char marks.
    • Finalise the salad: Pour half the dressing over the salad and toss to coat. Divide the salad in half and put onto two plates.
    • Cut the chicken pieces and place half on each plate. Drizzle remaining dressing over chicken and serve immediately.

    Nutrition

    Calories: 594kcalCarbohydrates: 59gProtein: 47gFat: 37gSaturated Fat: 5gFiber: 9gSugar: 15g

    Note: Sugars contained in this recipe are from naturally occurring sugars in fruits, vegetables or other natural sweeteners. Calories have been calculated for your convenience using My Fitness Pal and are based on the ingredients listed in the recipe card.

    Wanna learn my secrets to maintaining a Sugar Free Lifestyle for the past 10 years?Get my FREE 5 Day email series where I'll show you how to master sensible snacking, how to create sugar free dessert truffles and how to make the perfect low calorie no sugar banana bread, plus more!

    More Salad Recipes with Meat

    • fork digging into a bowl of cold kimchi salad noodles
      Cold Kimchi Noodle salad
    • diced mango and tomato salsa with red onion
      Spicy Mango Salsa with Tomato
    • Garlic Parmesan Zucchini Noodles on a blue plate
      Garlic Parmesan Zucchini Noodles
    • a bowl of thai beef salad with noodles and mango
      Thai Beef Salad with Crispy Noodles
    • Facebook

    Comments

    No Comments

    4.67 from 3 votes (3 ratings without comment)

    ADD A COMMENT - Ask questions and let me know what you think! Cancel reply

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

    Recipe Rating




    Clean Eating Chicken Salad Pinterest

    Hey I'm Kim

    I'm passionate about creating recipes that are lower in sugar and calories without compromising on taste or flavor! My areas of expertise are Dinners Under 500 Calories and Sugar Free Desserts!

    More About Me

    Don't miss out on my latest recipes!

    Subscribe

    Popular

    • 2 sliced thin air fried chicken breasts on a plate
      Air Fryer Lemon Garlic Chicken Breast
    • bite sized chicken pieces covered in low sugar general tso sauce
      Healthy General Tso Chicken
    • featured image for dessert truffles
      6 Utterly Satisfying No Sugar Dessert Truffles
    • thai red chicken curry and vegetables in a bow with rice
      Slow Cooker Thai Red Curry

    Sugar Free Desserts

    • stewed cinnamon apples in a stone bowl
      Easy Stewed Cinnamon Apples (No Sugar)
    • coconut energy balls in a bowl
      4 Ingredient Coconut Protein Balls (100 Calories)
    • a stack of 3 date bars with nuts and chocolate on top
      Date Nut Bars
    • A single banana carrot muffin with a bite out
      Banana Carrot Muffins

    Footer

    Clean Eating Chicken Salad Pinterest

    ^ back to top

    About

    • Privacy Policy
    • Disclaimer
    • Amazon Disclosure

    Sugar Free Lifestyle

    • 5 Secrets to a Delicious Sugar Free Lifestyle
    • Clean eating Tips
    • Mindful Eating Tips

    Contact

    • Contact
    • About

    Copyright ยฉ 2024 My Sugar Free Kitchen

    Rate This Recipe

    Your vote:




    Let us know what you thought of this recipe:

    Thank you for the recipe. I made it and enjoyed eating it!
    My family loved this!
    This was good! I would definitely make it again!
    The instructions were clear, but I made a few adjustments to suit my taste.
    The flavors were incredible, and it turned out better than I expected.
    Thank you for sharing. This recipe was a hit and my family enjoyed it. Will make it again!

    Or write in your own words:

    A rating is required
    A name is required
    An email is required

    Recipe Ratings without Comment

    Something went wrong. Please try again.