High-Protein Grilled Chicken Salad

This gorgeous grilled chicken salad is going to become your new favorite summer dinner! Anyone who loves fresh, healthy meals that taste amazing will absolutely fall in love with this recipe. The best part is you get a whopping 31 grams of protein per serving, so you’ll feel satisfied and energized.

Recipe Details

Timing & Servings: Active Time: 45 minutes, Total Time: 45 minutes, Serves: 6 people.

Nutrition Profile: Mediterranean Diet, Diabetes-Friendly, Nut-Free, Dairy-Free, Healthy Pregnancy, Soy-Free, High-Protein, Egg-Free, Gluten-Free.

Nutrition Facts (per serving): 416 Calories, 26g Fat, 16g Carbs, 31g Protein.

Ingredients You’ll Need

Red onion: You’ll need 1 small red onion that you’ll use two ways – half for pickling and half for grilling. Red onions are perfect because they’re mild and sweet when pickled!

Red-wine vinegar: Get 5 tablespoons total, which you’ll divide up for the pickled onions and the dressing. This adds that perfect tangy flavor that makes everything pop.

Garlic: Just 2 medium cloves that you’ll grate up. Fresh garlic makes such a difference in the dressing – it’s so much better than the powdered stuff.

Dijon mustard: You only need 1 teaspoon, but it helps the dressing come together beautifully. Any brand works great here.

Salt: You’ll use 1½ teaspoons total, divided between the dressing and seasoning the chicken. I love using sea salt, but regular table salt works perfectly too.

Grapeseed oil: You’ll need ⅔ cup plus a little extra for the grill grates. Grapeseed oil is amazing because it has a high smoke point and neutral flavor.

Paprika: Just ½ teaspoon adds a lovely smoky flavor and gorgeous color to the dressing. Sweet paprika works best here.

Zucchini: One medium zucchini sliced into ½-inch thick planks. Pick one that feels firm and heavy – those grill up the best!

Yellow bell pepper: One small pepper cut into 2-inch strips. Yellow peppers are so sweet and colorful, but orange or red work great too.

Romaine lettuce hearts: You’ll need 2 large hearts, halved lengthwise. Romaine is perfect for grilling because it stays crisp and doesn’t wilt too much.

Chicken breasts: Three 8-ounce boneless, skinless chicken breasts. Try to pick ones that are about the same thickness so they cook evenly.

Baby spinach: One 5-ounce package adds extra greens and nutrition. The tender leaves are perfect mixed with the grilled romaine.

How to Make High-Protein Grilled Chicken Salad

Step 1: Heat your grill to medium-high, about 400°F to 450°F. Cut your red onion in half lengthwise through the root end. Slice one half into 1-inch wedges and set aside. Thinly slice the other half and put those slices in a small bowl. Add 2 tablespoons of vinegar and toss them together. Let these pickle while you prep everything else, stirring them once in a while.

Step 2: Make your dressing by whisking the grated garlic, Dijon mustard, 1 teaspoon salt, and the remaining 3 tablespoons vinegar in a large bowl. Keep whisking until the salt dissolves completely. Now slowly drizzle in the oil while whisking constantly – this makes the dressing nice and creamy. Set aside ¼ cup of this dressing in a small bowl. Stir the paprika into the remaining dressing in the large bowl.

Step 3: Put your zucchini slices, bell pepper strips, romaine halves, and those onion wedges on a large rimmed baking sheet. Drizzle with ½ cup of the paprika dressing and toss everything to coat well. Make sure you get dressing between all the lettuce leaves! Put the chicken breasts in the large bowl with the remaining dressing and toss to coat. Sprinkle the chicken with the remaining ½ teaspoon salt.

Step 4: Oil your grill grates by holding an oil-soaked paper towel with tongs – this prevents sticking. Put the chicken and all the vegetables on the grill, uncovered, for 1 minute. Keep grilling until the romaine is slightly wilted, about 1 more minute, then transfer just the romaine back to the baking sheet. Keep grilling the chicken and vegetables, covered now, turning occasionally. The vegetables will be tender-crisp with nice grill marks in about 6 minutes. The chicken needs 8 to 10 minutes total until it reaches 165°F in the thickest part.

Step 5: Put the grilled chicken and vegetables back on the baking sheet with the romaine. Let the chicken rest for 5 minutes before slicing – this keeps it super juicy. Cut the romaine and vegetables into 1-inch chunks.

Easy and Quick High-Protein Grilled Chicken Salad Version

Want to make this even faster? You can totally skip the grilling part and use a grill pan on your stovetop! Just heat a grill pan over medium-high heat and cook everything the same way. You could also use rotisserie chicken from the store – just warm it up and slice it. The vegetables can be quickly sautéed in a large skillet with a little oil for about 5-6 minutes until tender-crisp.

Serving Ideas

This salad is already a complete meal with protein, veggies, and healthy fats all in one! If you want to make it even heartier, serve it with some warm pita bread or crusty sourdough. A glass of chilled white wine or sparkling water with lemon makes it feel extra special. For a casual dinner, this pairs beautifully with some hummus and olives on the side.

Storage

Store any leftovers in the refrigerator for up to 2 days in an airtight container. The salad is best served fresh, but you can gently reheat the chicken and vegetables in the microwave for 30-60 seconds if you prefer them warm. Keep the dressing separate if you’re planning to have leftovers – it keeps the greens from getting soggy.

Substitutions

No grapeseed oil? Olive oil works perfectly fine, though the flavor will be a bit stronger. You can swap the zucchini for yellow squash or eggplant slices. Red or orange bell peppers are great instead of yellow ones. If you can’t find romaine hearts, regular romaine lettuce works – just pick the sturdier outer leaves for grilling. Chicken thighs work wonderfully too and stay extra juicy on the grill.

Pro Tips

• Perfect Chicken Every Time: Pound your chicken breasts to an even thickness before marinating. This helps them cook evenly and stay super tender.

• Make-Ahead Magic: You can prep the dressing, pickle the onions, and marinate the chicken up to a day ahead. Just store everything in the fridge and you’ll be ready to grill in minutes!

• Grill Marks Secret: Don’t move the vegetables around too much once they hit the grill. Let them sit for a couple minutes to get those beautiful char marks.

• Dressing Distribution: Use your hands to really work the dressing into the romaine leaves before grilling. This helps them stay flavorful and prevents burning.

FAQs

Is Grilled Chicken Salad good for you?

You bet! This salad is packed with nutritious goodness. The chicken breast gives you tons of protein and is low in saturated fat. With all the fresh vegetables and healthy fats from the grapeseed oil, this fits perfectly into a Mediterranean diet pattern, which has amazing health benefits. Plus, it’s naturally gluten-free and dairy-free!

Is grapeseed oil healthy?

Sure is! Grapeseed oil comes from pressing wine-grape seeds and it’s rich in omega-6 fats that can help lower cholesterol and reduce inflammation. It’s also packed with vitamin E and disease-fighting antioxidants. Plus, it has a high smoke point, making it perfect for grilling.

Can I make Grilled Chicken Salad ahead?

Absolutely! You can make the dressing, marinate the chicken, and pickle the onions up to a day ahead. Just store everything in airtight containers in the fridge. Make sure to whisk the dressing before using it. You can even slice the vegetables a couple hours ahead of grilling time.

Can I use different vegetables in the salad?

Of course! Feel free to use red or orange bell peppers instead of yellow, or try yellow squash instead of zucchini. I do recommend sticking with romaine lettuce for the grilling part since it’s sturdy enough to handle the heat without completely wilting.

Is Grilled Chicken Salad served hot or cold?

This particular version is served warm, which makes it extra special! It’s best to serve it right away so the grilled romaine keeps its nice crisp texture. The warm chicken and vegetables with the cool pickled onions create such a delicious contrast.

I’d love to hear how this recipe turns out for you! Did you try any fun variations or substitutions? Drop a comment and let me know – I always enjoy hearing about your cooking adventures. Happy grilling, friends!