Medically reviewed by Shahzadi Devje, Registered Dietitian (RD) & Certified Diabetes Educator (CDE)
Spicy chicken salad made with humble seasonal ingredients to welcome Spring. It's prepared with crispy green leaf lettuce - tossed in a citrus-chilli dressing that's oozing with the scent of freshly grated turmeric. Topped with sweet Ambrosia apple chunks and slices of spicy chicken breast coated in a garlicky, chilli-herb marinate. It's light and refreshing and sings easy and healthy. Learn how to make spicy chicken salad below!
Ordinarily, I make a lot of salads to accompany my desi (South Asian) recipes; however, when Spring comes around, I get terribly excited by the seasonal produce. Whether it's the mix of beautiful and nutritious Ontario green leaf lettuce, varieties of squash, piquant beets or juicy apples — truly, I feel blessed with abundance.
Typically, when it comes to my salad creations, I'll use leftover roasted vegetables or get a bit fancier with my Desi~licious tandoori cauliflower florets or go for an entirely vegan protein boost - with slabs of garlicky peanut-butter tofu. Oh my goodness!
It's easy to think salads are blah...and you eat them only because you have to. The truth is, you can build them to be as exciting and satisfying as you like. And the beauty is in their versatility. Of course, flavour and texture make a big difference, and you can play around to create one that hits the spot.
I think you'll love this giant bowl of crunchy green goodness; it's satisfying, crammed with zest and super refreshing. The apples bring a lovely sweetness that balances the spice oh-so-perfectly. Plus, it's a lot cheaper than store-bought or restaurant chopped salads. And so, I had to formalize this spicy chicken salad and share it with you.
You'll also be pleased to hear that it barely takes 20 minutes to make. Really. And there's no need to marinate the chicken overnight - if you're short on time. I actually cut each chicken breast into three thin slices, so it soaks up the spicy flavours and cooks faster, too. Here are a bunch of recipes - under 30 minutes you may like.
This past week has been a bit laid back for me, what with a hectic media schedule the week before and a new puppy. Of course, I'm making as many hassle-free recipes as I can to manage all that's going on at home.
So, let me tell you about our pup. Miss Coco is eight weeks old and is cuteness overload. She's dominated my Instagram and Facebook stories this past week, and I've loved reading all your sweet messages. Thank you. Both teenagers are swamped with puppy training and enduring the demands of caring for another soul at this level. I watch with excitement and awe.
How To Make Spicy Chicken Salad - Step By Step
Spicy Chicken Salad Ingredients
The full ingredient list, along with detailed instructions, can be found in the recipe card below. But, here's a snapshot of what you'll need:
For the chicken marinade:
I keep it simple by adding some extra virgin olive oil, fresh garlic, cayenne pepper, dried oregano and salt. It's a really simple and flavour-packed chicken marinade. If you're after a vegan alternative, skip the chicken and use tofu or throw in cooked chickpeas instead.
For the salad bowl with lettuce:
To create this budget-friendly seasonal salad with low effort, I choose to use simple ingredients: a whole head of green leaf lettuce and apples. Feel free to use butter lettuce salad, Romaine or even iceberg, and you can top with grapes, berries, oranges and other favourite fruits. I think this spicy chicken salad is an excellent base for creativity where you can load up on even more veggies: shredded broccoli or cabbage, carrots and bell peppers.
For the spicy, tangy and healthy salad dressing:
As with the chicken marinate, the salad dressing also brings oodles of flavour. I use olive oil, lemon juice, pepper, mustard, freshly grated turmeric (such a beautiful scent and flavour), and chilli flakes to create my healthy salad dressing. There's no added salt because the additions bring so much bang. Simply add the dressing ingredients to a small mason jar and give it a good shake.
Here's The Breakdown:
- Start by slicing each chicken breast into three thin slices (Image 1). You should end up with six slices.
- Transfer the chicken breast slices into a large container and add crushed garlic, cayenne pepper, salt, dried oregano and olive oil. I use my hands to mix and coat each breast slice gently (Image 2).
- Now it's time to pan-fry the breasts. I do this in two batches. In a large non-stick frypan, add a dash of olive oil and fry three slices on medium to high heat. You only need to cook for 2-3 minutes on each side. Do check to make sure they are cooked through (Images 3-4).
- While the chicken is frying, make your healthy salad dressing by adding all the dressing ingredients into a small mason jar. Give it a good shake to mix and store in the refrigerator (Images 5-6).
- The order of steps is important. So, next, I like to prepare the lettuce and apples. That way, the salad is as fresh and crunchy as possible. Wash and cut the lettuce leaves and apples (Images 7-8).
- Transfer the lettuce to a large bowl, add the dressing and use your hands to give it a good mix. You want all the leaves to be coated with the beautiful flavour of the zesty dressing (Image 9).
You can serve this salad in two ways: either add the chicken and apple chunks and mix again and serve or add the chicken and apples on a bed of greens (like Image 10). Both work like a charm!
Desi~licious Top Tips
- Cut the chicken breasts into thin slices, so the marinade flavours are absorbed quickly. Plus, you'll shorten the cooking time.
- Take your time to massage the marinade on the breasts to coat the slices. Be gentle.
- Pan-fry the chicken breasts on medium-high heat to give the breasts that lovely char. If the heat is low, they will be too wet and take longer to cook through.
- Remember to follow the order of steps to ensure your spicy chicken salad is fresh and crunchy.
- I recommend using your hands to toss the salad with the dressing.
- Don't forget to let the chicken sit for 10-15 minutes before adding it to the greens.
- Opt for fresh turmeric for the dressing. It's drastically different from powdered turmeric and won't give the same taste profile. I think it's a super surprise - that every salad should have.
- Add the dressing at the time of serving.
Nutrition Highlights:
One serving* of this Spicy Chicken Salad is:
- An excellent source of protein - a whopping 35 g per serving.
- An excellent source of fibre
- A very. high source of vitamin C
- A very. high source of vitamin A
- An excellent source of potassium
- A good source of iron
- Plus, it's packed with plant-powered ingredients with disease-fighting antioxidants
- Lower in carbs - 28 g of carbs per serving
*Percent Daily Values are based on a 2000 calorie diet.
Frequently Asked Questions:
Are You Supposed To Heat Up Chicken Salad?
You're not supposed to heat up chicken salad that contains greens and fresh apples. Because lettuce has high water content, the heat will cause it to wilt, so it'll likely lose its crunch. The apple chunks will likely be less crispy and more on the soggy side. Ideally, this spicy chicken salad is supposed to be enjoyed at room temperature or cold. It's best to let the chicken breast rest for 10-15 minutes after panfrying. That way, when you add it to the greens, the heat won't cause the leaves to wilt and become soggy.
Can you eat 2 day old salad?
Yes, you can certainly enjoy a salad made with leafy green lettuce at two days. I'd suggest storing the dressing separately in the fridge and only adding it when serving. What's important is to store your salad ingredients in an airtight container to keep those green as fresh and crunchy as possible. For this spicy chicken salad, I'd also suggest chopping the apples when serving - to prevent browning.
On the hunt for easy salad recipes? Make sure to check out:
- Traditional Fattoush Salad With Smoked Salmon
- Vegan Za'atar Grilled 7-Layer Salad
- 15-Minute Raw Salad
- Beetroot Poriyal
- Chaat Salad With Corn
Have you tried spicy chicken in a salad before? How do you enjoy greens in your diet? Let me know what you think of this recipe and I hope this recipe post gives you some salad inspiration to celebrate spring. 🙂
If you try this spicy chicken salad recipe, I would love to hear from you! Leave a comment, rate it, or share a photo and hashtag with #desiliciousrd on Instagram, Facebook and Twitter! Can't wait to see your photos.
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Spicy Chicken Salad
Ingredients
Spicy Chicken Salad
- 2 chicken breast extra large (total weight~450 g), fat and skin removed, each breast cut into three thin slices
- 3 cloves garlic large, crushed
- 2 tsp cayenne pepper powder
- 1 tsp oregano dried
- ½ tsp salt sea salt
- 1 tbsp olive oil extra virgin for spicy chicken marinade
- 1 head lettuce large, green leaf, washed and cut
- 2 apples Ambrosia, washed, cored and cut into small chunks
- 1 tsp olive oil for frying chicken
Spicy Homemade Dressing
- 2 tbsp olive oil extra virgin
- 1 lemon juice from fresh lemon
- 1½ tsp fresh turmeric washed, peeled and grated
- 1 tsp mustard yellow
- ¼ tsp black pepper powder
- 1 tsp red chilli flakes
Instructions
Spicy Chicken Salad
- In a large container, add chicken breast slices along with crushed garlic, cayenne pepper, salt, dried oregano and 1 tbsp olive oil. I use my hands to gently mix and coat each slice of breast.
- In a large non-stick fry pan, heat ½ tsp olive oil and use a brush to coat the pan. Fry the chicken in two batches: on medium-high heat, fry three breast slices. Cook for 2-3 minutes on each side. Check to make sure the chicken is cooked through before removing them from the pan. Repeat with the remaining breast slices. Once cooked, let the chicken cool for 10-15 minutes. Then cut into medium slices. While the chicken is frying and cooling, make the dressing.
Spicy Homemade Dressing
- Add all the dressing ingredients into a small mason jar. Give it a good shake to mix and store in the refrigerator until serving.
Serving the Salad
- Prepare the lettuce and apples as close to serving time to retain freshness. In a large bowl, add lettuce and pour the dressing on top. Use your hand to toss the leaves to coat the green leaf lettuce. Transfer to serving bowls and top with chicken and apple chunks.
Notes
- Cut the chicken breasts into thin slices, so the marinade flavours are absorbed quickly. Plus, you'll shorten the cooking time.
- Take your time to massage the marinade on the breasts to coat the slices. Be gentle.
- Pan-fry the chicken breasts on medium-high heat to give the breasts that lovely char. If the heat is low, they will be too wet and take longer to cook through.
- Remember to follow the order of steps to ensure your spicy chicken salad is fresh and crunchy.
- I recommend using your hands to toss the salad with the dressing.
- Don't forget to let the chicken sit for 10-15 minutes before adding it to the greens.
- Opt for fresh turmeric for the dressing. It's drastically different from powdered turmeric and won't give the same taste profile. I think it's a super surprise - that every salad should have.
- Add the dressing at the time of serving.
- Depending on whether this salad is served as a main or side, it could serve 3-4 persons. The nutritional analysis is based on three servings.
Please note the nutritional analysis values are estimates and suggestions. This nutrition facts table does not know your life - your body, including your hunger and satiety cues, change daily. It's okay to eat more or less. Say no to food guilt and instead embrace mindful eating.
Shahzadi is an award-winning registered dietitian (RD) regulated by the College of Dietitians of Ontario and certified diabetes educator (CDE), approved by the Canadian Diabetes Educator Certification Board. A YouTuber and notorious foodie, she's dedicated to helping you end your cooking wars, transform your health, and be the best version of yourself! Shahzadi is an on-air nutrition expert for CTV Your Morning and a regular contributor for Global News and other national media outlets.
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