Chicken and Spinach Salad Recipe – Fresh, Flavorful & Nutritious
1. Introduction
There’s something special about a Chicken and Spinach Salad that makes it a go-to meal for both busy weeknights and leisurely weekend lunches. It’s fresh, vibrant, and satisfying without being heavy — a perfect blend of protein-packed chicken, crisp vegetables, and tender spinach leaves.
One of the best things about this recipe is its versatility. Whether you’re using grilled chicken fresh off the pan, leftover rotisserie chicken, or even poached chicken for a lighter touch, it all works beautifully. Plus, you can customize the toppings and dressing to suit your mood, dietary needs, or whatever’s in your fridge.
In this post, you’ll learn:
- The best ingredients and substitutions for a nutrient-packed salad.
- Step-by-step instructions for building flavor and texture.
- Tips for storing leftovers and making it ahead for meal prep.
- Delicious variations and serving ideas to make it your own.
2. Ingredients Breakdown
Main Ingredients
- Chicken Breast – Lean, high-protein, and perfect for grilling or pan-searing. You can substitute with chicken thighs for more juiciness or use leftover roasted chicken for convenience.
- Fresh Baby Spinach – Mild, tender, and nutrient-rich. Swap with mixed greens, arugula, or kale if preferred.
- Cherry Tomatoes – Add juicy sweetness and bright color. Grape tomatoes or diced regular tomatoes also work.
- Cucumber – Refreshing crunch; thinly sliced ribbons or half-moons add variety.
- Red Onion – Sharp and tangy, balances the salad. For a milder flavor, soak slices in cold water for 10 minutes.
- Feta Cheese – Creamy, salty, and tangy. You can use goat cheese, blue cheese, or skip for a dairy-free version.
- Olive Oil – The base of the dressing; use extra virgin for the best flavor.
- Lemon Juice or Balsamic Vinegar – For tangy brightness; swap with apple cider vinegar if preferred.
- Honey or Maple Syrup – Balances acidity in the dressing. You can use agave or omit for a sugar-free version.
- Salt & Black Pepper – Essential for seasoning both chicken and salad.
3. Step-by-Step Instructions
Step 1 – Prepare the Chicken
- Season chicken breasts with olive oil, salt, and pepper.
- Grill or pan-sear over medium heat for 5–7 minutes per side until internal temperature reaches 165°F (74°C). Let rest 5 minutes before slicing.
Step 2 – Wash and Prep the Vegetables
- Rinse spinach leaves thoroughly and pat dry.
- Slice cherry tomatoes, cucumber, and red onion.
Step 3 – Make the Dressing
- In a small bowl, whisk together 3 tbsp olive oil, 2 tbsp lemon juice (or balsamic vinegar), 1 tsp honey, salt, and pepper to taste.
Step 4 – Assemble the Salad Base
- In a large salad bowl, place spinach as the base layer.
Step 5 – Add Toppings
- Arrange sliced chicken, tomatoes, cucumber, and red onion on top.
Step 6 – Add Cheese and Dressing
- Sprinkle feta cheese over the salad. Drizzle with dressing just before serving.
Step 7 – Toss & Serve
- Gently toss the salad or serve layered for a beautiful presentation.
4. Tips and Variations
Expert Tips:
- Always rest the chicken before slicing to keep it juicy.
- Use fresh spinach for the best flavor and texture — avoid wilted leaves.
- Dress the salad right before serving to prevent sogginess.
Variations:
- Protein Swap: Use shrimp, salmon, turkey, or tofu.
- Creamy Version: Add avocado slices or a Greek yogurt-based dressing.
- Extra Veggies: Bell peppers, shredded carrots, or roasted sweet potatoes.
- Gluten-Free: Naturally gluten-free, just check your dressing ingredients.
5. Serving Suggestions
- With Bread: Serve alongside crusty whole-grain bread or garlic toast.
- As a Side: Pairs well with light soups like tomato basil or chicken broth soup.
- Themed Night: Serve with Mediterranean sides like hummus, pita bread, and olives.
- Drinks: Pairs beautifully with iced tea, sparkling water with lemon, or a crisp white wine.
6. Storage and Reheating Instructions
- Fridge: Store salad (without dressing) in an airtight container for up to 3 days. Keep dressing separately.
- Freezer: Not recommended due to spinach texture.
- Reheating Chicken: Warm chicken in a skillet over low heat or microwave for 30–45 seconds before adding to salad.
- Freshness Tip: Add dressing only when ready to eat to maintain crispness.
7. Recipe Notes
- Can be prepped ahead by cooking chicken and chopping veggies in advance.
- Best with freshly grilled chicken for maximum flavor.
- Use a large salad bowl for easy mixing.
- Optional equipment: Salad spinner for perfectly dry spinach leaves.
8. Nutrition Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 320 |
| Fat | 16g |
| Saturated Fat | 4g |
| Carbohydrates | 12g |
| Sugar | 6g |
| Fiber | 3g |
| Protein | 32g |
| Sodium | 480mg |
| Cholesterol | 85mg |
| Calcium | 120mg |
| Iron | 3mg |
Nutrition information is an estimate and may vary based on specific ingredients used.
9. Recipe Card Summary
Course: Salad
Cuisine: Mediterranean / Healthy
Servings: 4
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Ingredients:
- 2 chicken breasts
- 6 cups baby spinach
- 1 cup cherry tomatoes, halved
- 1 cucumber, sliced
- ¼ red onion, thinly sliced
- ½ cup feta cheese, crumbled
- 3 tbsp olive oil
- 2 tbsp lemon juice or balsamic vinegar
- 1 tsp honey
- Salt & pepper to taste
Instructions:
- Season and cook chicken until fully cooked; slice after resting.
- Wash and prepare spinach, tomatoes, cucumber, and onion.
- Whisk dressing ingredients in a bowl.
- Layer spinach in a salad bowl, then add toppings.
- Add feta and drizzle dressing before serving.
Notes:
- Keep dressing separate for meal prep.
- Swap chicken with your favorite protein.
Nutrition: See table above.
🏷️ Diet Tags: High-Protein, Low-Carb, Gluten-Free, Mediterranean Diet-Friendly
🌿 Health Benefits: Packed with lean protein, rich in iron and calcium, antioxidant-rich vegetables, heart-healthy fats from olive oil.
FAQs:
- Can I use frozen spinach? Not recommended; fresh works best for texture.
- What’s the best way to make it creamy? Add avocado or a yogurt-based dressing.
- Can I make it vegan? Yes — swap chicken for grilled tofu and feta for vegan cheese.
10. Conclusion
Whether you’re looking for a quick weekday lunch, a light dinner, or a healthy meal prep option, this Chicken and Spinach Salad delivers freshness, flavor, and flexibility. It’s simple enough for beginners yet satisfying enough for seasoned home cooks.
Give it a try, play around with the variations, and make it your own. If you make this recipe, I’d love to hear how it turned out — share your thoughts in the comments and inspire others to enjoy this healthy, delicious dish too.