Name: High-Protein Grilled Chicken Salad
Total time: 45 min
Ingredients: 1 small red onion; 5 tablespoons red-wine vinegar, divided; 2 medium cloves garlic, grated; 1 teaspoon Dijon mustard; 1.5 teaspoons salt, divided; 0.66 cup grapeseed oil, plus more for grill grates; 0.5 teaspoon paprika; 1 medium zucchini, sliced lengthwise into 1/2-inch-thick planks; 1 small yellow bell pepper, cut into 2-inch-thick strips; 2 large romaine lettuce hearts, halved lengthwise; 3 (8 ounce) boneless, skinless chicken breasts; 1 (5 ounce) package fresh baby spinach; 2 small tomatoes, cut into 1-inch wedges

Nutrition Notes

Is Grilled Chicken Salad Good for You?

This salad is chock-full of nutritious goodness! The chicken breast adds protein and is low in saturated fat. And with all the vegetables and beneficial fats in this dish, Grilled Chicken Salad fits into a healthy eating pattern, including the Mediterranean diet, which has been shown to have a plethora of health benefits.

Is Grapeseed Oil Healthy?

Grapeseed oil is made from pressing the oil out of wine-grape seeds. It's rich in polyunsaturated omega-6 fats, which have been shown to help lower cholesterol and reduce inflammation. Grapeseed oil is also rich in vitamin E and disease-fighting antioxidants.

Tips from the Test Kitchen

Can I Make Grilled Chicken Salad Ahead?

Yes, you can make the dressing, marinate the chicken and pickle the onions a day ahead. Store in airtight containers in the refrigerator for up to 1 day. Make sure to whisk the dressing before using. The vegetables can be sliced a couple hours ahead before grilling.

Can I Use Different Vegetables in the Salad?

Yes! Feel free to use a red or orange bell pepper and yellow squash. We recommend sticking with romaine lettuce for grilling since it's sturdier and can withstand the heat better than other types of lettuce.

Frequently Asked Questions

What Does a Grilled Chicken Salad Contain?

Grilled chicken salads are hearty salads that are full of fresh vegetables and grilled chicken. The vegetables can be raw, grilled or a combination of both, and the salad is lightly tossed in a flavorful dressing or vinaigrette. Grilled chicken salads are also a great way to use your summer produce.

Is Grilled Chicken Salad Served Hot or Cold?

This grilled chicken salad is served warm. It's best to serve the salad immediately so that the grilled romaine retains its crisp texture.

Additional reporting by Carrie Myers and Jan Valdez

Ingredients

1 small red onion
5 tablespoons red-wine vinegar, divided
2 medium cloves garlic, grated
1 teaspoon Dijon mustard
1 ½ teaspoons salt, divided
⅔ cup grapeseed oil, plus more for grill grates
½ teaspoon paprika
1 medium zucchini, sliced lengthwise into 1/2-inch-thick planks
1 small yellow bell pepper, cut into 2-inch-thick strips
2 large romaine lettuce hearts, halved lengthwise
3 (8 ounce) boneless, skinless chicken breasts
1 (5 ounce) package fresh baby spinach
2 small tomatoes, cut into 1-inch wedges

Directions

Preheat grill to medium-high (400°F to 450°F). Halve onion lengthwise through root end. Cut 1 half into 1-inch wedges; set aside. Thinly slice the other half. Place the onion slices in a small bowl; add 2 tablespoons vinegar; toss to combine. Set aside to pickle, stirring occasionally, until ready to use. Drain before serving.
Whisk garlic, mustard, 1 teaspoon salt and the remaining 3 tablespoons vinegar together in a large bowl until the salt dissolves. Slowly drizzle in oil, whisking constantly, until the dressing is creamy. Set aside 1/4 cup dressing. Stir paprika into the remaining dressing in the bowl. Combine zucchini slices, bell pepper strips, romaine halves and the reserved onion wedges on a large rimmed baking sheet. Drizzle with 1/2 cup dressing; toss to coat well, making sure to get dressing between the lettuce leaves. Place chicken in the large bowl with the remaining dressing; toss to coat. Sprinkle with the remaining 1/2 teaspoon salt.
Oil the grill grates by holding an oil-soaked paper towel with tongs. Grill the chicken and the vegetables, uncovered, for 1 minute. Continue grilling until the romaine is slightly wilted, about 1 minute more; transfer the romaine to the baking sheet. Continue grilling the chicken and vegetables, covered and turning occasionally, until the vegetables are tender-crisp with grill marks and a thermometer inserted into the thickest portion of chicken registers 165°F, about 6 minutes for the vegetables and 8 to 10 minutes for the chicken. Return the grilled chicken and vegetables to the baking sheet with the romaine; let the chicken rest for 5 minutes before slicing. Cut the romaine and vegetables into 1-inch chunks.
Transfer the chopped romaine to a large bowl. Add spinach and the reserved 1/4 cup dressing; toss well. Arrange the mixture on a large platter; top with sliced chicken, zucchini, bell pepper, tomatoes and pickled onions. Serve immediately.

Originally appeared: EatingWell.com, July 2023

Nutrition Facts (per serving)

416	Calories
26g	Fat
16g	Carbs
31g	Protein

Nutrition Facts
Servings Per Recipe 6
Serving Size 2 cups greens, 2 1/2 oz. chicken & 1 cup vegetables
Calories 416
% Daily Value *
Total Carbohydrate 16g	6%
Dietary Fiber 7g	25%
Total Sugars 7g
Protein 31g	62%
Total Fat 26g	33%
Saturated Fat 3g	15%
Cholesterol 65mg	22%
Vitamin A 20510IU	410%
Vitamin C 94mg	104%
Vitamin E 8mg	54%
Folate 316mcg	79%
Vitamin K 335mcg	279%
Sodium 720mg	31%
Calcium 117mg	9%
Iron 4mg	22%
Magnesium 68mg	16%
Potassium 893mg	19%
Zinc 1mg	9%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.