Crisp Chicken Salad Bowl, Quick Healthy Weeknight Meal in 30

This colorful chicken salad bowl is bright, crunchy, and satisfying, balancing warm, seasoned chicken with crisp vegetables and a zippy lemon-Dijon dressing for a texture-packed meal the whole family will love.

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This colorful chicken salad bowl is bright, crunchy, and satisfying, perfect for nights when you want healthy without the fuss. It balances warm, seasoned chicken with crisp vegetables and a zippy lemon-Dijon dressing for a texture-packed meal the whole family will love.

Why this recipe works

• Fast weeknight cooking, tender chicken, ready in about 30 minutes.
• Balanced flavors, savory paprika chicken and a bright lemon dressing.
• Textural contrast, creamy avocado against crunchy sunflower seeds.
• Easily adaptable for meal prep, low carb, or dairy free needs.

If you love bowl meals, you will also enjoy our street corn chicken rice bowl for another flavorful dinner idea.

ingredients

Complete ingredients list with exact measurements

• 1.5 lbs boneless, skinless chicken breasts, pounded to 3/4-inch thickness
• 2 tbsp olive oil, for cooking chicken
• 1 tsp garlic powder
• 1 tsp paprika, smoked paprika preferred
• 1/2 tsp salt
• 1/2 tsp black pepper
• 6 cups mixed greens, spinach and arugula mix recommended
• 2 cups cherry tomatoes, halved
• 1 cucumber, diced
• 1 red bell pepper, sliced
• 1/2 red onion, thinly sliced, soaked in cold water 10 minutes
• 1 avocado, sliced
• 1/4 cup sunflower seeds, toasted for extra crunch
• 1/4 cup olive oil, for dressing
• 2 tbsp fresh lemon juice
• 1 tbsp Dijon mustard
• 1 clove garlic, minced
• 1 tsp honey

Ingredient notes and substitutions

• Chicken, swap breasts for boneless thighs for richer flavor, adjust cooking time down slightly.
• Greens, use romaine or kale if you prefer more structure.
• Sunflower seeds, substitute toasted almonds or pumpkin seeds for different crunch.
• Honey, replace with maple syrup for vegan-friendly dressing.

Photo of ingredients laid out
Where to find specialty items, smoked paprika and good Dijon are available at most supermarkets, or order online for pantry staples. For more high protein ideas, check these high protein chicken recipes.

STEP-BY-STEP

1. Combine garlic powder, paprika, salt, and pepper in a small bowl.
2. Place chicken breasts between plastic wrap and pound to 3/4-inch even thickness using a meat mallet. Rub the seasoning mixture thoroughly over both sides of each breast, pressing gently so it adheres.
3. Heat 2 tbsp olive oil in a large skillet over medium-high heat until it shimmers. Add chicken breasts without overcrowding and cook undisturbed for 6 to 8 minutes until a golden-brown crust forms.
4. Flip and cook another 6 to 8 minutes until internal temperature reaches 165°F. Transfer cooked chicken to a cutting board and let rest 5 minutes.
5. While chicken rests, whisk together 1/4 cup olive oil, 2 tbsp lemon juice, 1 tbsp Dijon mustard, minced garlic, 1 tsp honey, salt, and pepper in a small bowl until emulsified and smooth.
6. Slice the rested chicken against the grain into 1/2-inch strips. In a large mixing bowl, combine mixed greens, cherry tomatoes, cucumber, bell pepper, red onion, and sunflower seeds.
7. Pour dressing over the salad and toss gently until everything is lightly coated. Divide salad evenly among four bowls, top each with sliced chicken and fresh avocado slices. Serve immediately for best texture.

Process photos for key steps, photograph the pounded chicken before cooking, the searing step when the crust forms, and the final plated bowl. Visual cues and checkpoints

• Chicken pounded to even thickness, it should be uniformly 3/4 inch.
• Searing, look for a deep golden crust before flipping.
• Resting, juices should settle, giving moist slices.

If you enjoy bolder seasoning blends, consider the technique used in this blackened chicken alfredo for inspiration.

TIPS & VARIATIONS

Make-ahead and storage instructions

• Store dressing separately, keep salad and chicken refrigerated up to 3 days, toss just before serving.
• For meal prep, slice chicken and pack in an airtight container over a bed of greens with dressing in a separate jar.

Recipe variations

• Low carb, use heavier greens and skip the tomato for fewer carbs.
• Vegan option, swap grilled tofu or chickpeas for chicken and use maple instead of honey.
• Grain bowl, add cooked quinoa or farro to make this heartier.
• Dairy-free, this recipe already omits dairy, so it is friendly as written.

Serving suggestions

• Serve with warm crusty bread, or over warm roasted sweet potatoes for comfort.
• Garnish with fresh herbs like parsley or basil for added brightness.

Pro tips for best results

• Toast seeds in a dry pan until fragrant, this amplifies crunch and flavor.
• Do not skip the resting step, it keeps the chicken juicy.

For a festive twist that changes the profile, try swapping ingredients inspired by these chicken enchilada flavors.

COMMON MISTAKES TO AVOID

1. Overcrowding the pan, this causes steaming and prevents a crust. Fix, cook in batches so chicken sears properly.
2. Skipping rest time, slices become dry and lose juices. Fix, let chicken rest for 5 minutes before slicing.
3. Underdressing or overdressing, too little leaves the salad bland, too much makes it soggy. Fix, add dressing gradually and toss lightly.
4. Not pounding chicken evenly, thicker spots cook slower and dry out. Fix, pound to a uniform 3/4 inch thickness.
5. Using unripe avocado, this is hard and flavorless. Fix, choose slightly soft avocados or add them just before serving.
6. Not toasting seeds, they stay bland. Fix, toast until golden and fragrant on medium heat.

If you want comforting soup variations and ideas that use cooked chicken in new ways, see these creamy white chicken chili recipes, they are great for repurposing leftover chicken into a warming meal.

Crisp Chicken Salad Bowl

This colorful chicken salad bowl is bright, crunchy, and satisfying, balancing warm, seasoned chicken with crisp vegetables and a zippy lemon-Dijon dressing for a texture-packed meal the whole family will love.

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Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Course Main Course, Salad

Cuisine American, Healthy

Servings 4 servings

Calories 450 kcal

Ingredients

  

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For the Chicken

• 1.5 lbs boneless, skinless chicken breasts, pounded to 3/4-inch thickness Can swap breasts for boneless thighs for richer flavor.
• 2 tbsp olive oil, for cooking chicken
• 1 tsp garlic powder
• 1 tsp paprika Smoked paprika preferred.
• 1/2 tsp salt
• 1/2 tsp black pepper

For the Salad

• 6 cups mixed greens, spinach and arugula mix recommended Use romaine or kale for more structure if preferred.
• 2 cups cherry tomatoes, halved
• 1 cucumber diced
• 1 red bell pepper sliced
• 1/2 red onion thinly sliced, soaked in cold water 10 minutes
• 1 avocado sliced Use ripe avocados for best flavor.
• 1/4 cup sunflower seeds, toasted for extra crunch Can substitute toasted almonds or pumpkin seeds.

For the Dressing

• 1/4 cup olive oil
• 2 tbsp fresh lemon juice
• 1 tbsp Dijon mustard Good quality recommended.
• 1 clove garlic, minced
• 1 tsp honey Replace with maple syrup for vegan option.
• 1/2 tsp salt To taste.
• 1/2 tsp black pepper To taste.

Instructions

 

Preparation

• Combine garlic powder, paprika, salt, and pepper in a small bowl.
• Place chicken breasts between plastic wrap and pound to 3/4-inch even thickness using a meat mallet. Rub the seasoning mixture thoroughly over both sides of each breast, pressing gently so it adheres.

Cooking

• Heat 2 tbsp olive oil in a large skillet over medium-high heat until it shimmers. Add chicken breasts without overcrowding and cook undisturbed for 6 to 8 minutes until a golden-brown crust forms.
• Flip and cook another 6 to 8 minutes until internal temperature reaches 165°F. Transfer cooked chicken to a cutting board and let rest for 5 minutes.

Salad Assembly

• While chicken rests, whisk together 1/4 cup olive oil, 2 tbsp lemon juice, 1 tbsp Dijon mustard, minced garlic, 1 tsp honey, salt, and pepper in a small bowl until emulsified and smooth.
• Slice the rested chicken against the grain into 1/2-inch strips.
• In a large mixing bowl, combine mixed greens, cherry tomatoes, cucumber, bell pepper, red onion, and sunflower seeds.
• Pour dressing over the salad and toss gently until everything is lightly coated.
• Divide salad evenly among four bowls, top each with sliced chicken and fresh avocado slices. Serve immediately for best texture.

Notes

Store dressing separately, keep salad and chicken refrigerated up to 3 days, toss just before serving. For meal prep, slice chicken and pack in an airtight container over a bed of greens with dressing in a separate jar. Avoid overcrowding the pan to prevent steaming chicken and skip the resting step to maintain juiciness.

Nutrition

Serving: 1gCalories: 450kcalCarbohydrates: 18gProtein: 35gFat: 30gSaturated Fat: 5gSodium: 800mgFiber: 5gSugar: 3g

Keyword Chicken Salad, Comfort Food, Healthy Dinner, meal prep, Quick Meal

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