This vibrant and tasty Harvest Chopped Chicken Salad features leafy kale, succulent chicken, diced apples, and crunchy pecans, all drizzled with a maple dijon dressing! It’s hearty enough for dinner yet light enough for a lunch option!
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I cherish this season, and there’s nothing quite like a scrumptious fall salad. This Harvest Chopped Chicken Salad is filled with leafy kale, tender chicken seasoned to perfection, sweet apples, fresh veggies, crunchy pecans, and crumbled feta cheese, all mixed together with a flavorful dressing. This harvest salad not only serves as an ideal healthy lunch but also makes a hearty and fulfilling dinner that you can whip up any day of the week. Every bite is packed with flavor!
Why You’ll Adore This
- Meal-sized salad – unlike other salads that may leave you wanting more soon after, this one is loaded with protein, fiber, and healthy fats to ensure you stay full and satisfied!
- Tasty – the chicken’s seasoning is incredibly delicious, the apples and dried cranberries add delightful sweetness, and the maple dijon vinaigrette perfectly harmonizes all these flavors!
- Customizable – easily personalize this salad by swapping out vegetables, incorporating sweet potatoes or butternut squash, changing your protein choice, and selecting your own mix-ins.
- Ideal for meal prep – prepare the salad components in advance to savor throughout the week. Kale withstands dressings well, making this salad perfect for meal prep, and the flavors deepen even more the next day!
Ingredients You’ll Require
- chicken – you’ll need 2 boneless, skinless chicken breasts, or you may opt for boneless skinless chicken thighs or chicken tenderloins as alternatives.
- kale – this adds structure and crunch while providing a nutrient-dense, earthy base. Just be sure to remove the tough stems first. Spinach, arugula, or other leafy greens can also be used.
- apples – you’ll need 2 crisp apples, finely chopped. I used Honeycrisp apples for their sweet and tart flavor, but feel free to choose Fuji, Granny Smith, or your preferred variety.
- celery + red onion – these ingredients contribute a crisp crunch and extra flavor! Green onion or white onion can also be substituted.
- pecans – these lend a lovely crunch to the salad, and you could also swap in chopped walnuts, almonds, or cashews. Candied maple walnuts would be a tasty addition too!
- seasonings – a blend of garlic powder, onion powder, paprika, kosher salt, and black pepper.
- dried cranberries – provide a hint of sweetness and chewiness that balances the savory components of the salad. Dried cherries, golden raisins, or chopped dates could also work.
- crumbled cheese – I opted for crumbled feta cheese, but goat cheese, gorgonzola, or even blue cheese would be fantastic in this salad.
- maple vinaigrette – a few tablespoons of olive oil, apple cider vinegar, maple syrup (or honey) for natural sweetness, Dijon mustard, fresh garlic, salt, and pepper. A little lemon juice or lemon zest can brighten the salad even more.
How to Prepare Harvest Chicken Salad
- Cook the chicken. Season both sides of the chicken with onion powder, garlic powder, paprika, salt, and pepper. Heat a grill pan or large skillet over medium-high heat with olive oil and cook the chicken for about 4-6 minutes on each side. The internal temperature should reach 165 F when measured with a digital thermometer, and juices should be clear. Move the chicken to a cutting board and let it rest for 5 minutes. Cut into bite-sized pieces and set aside.
- Prepare the dressing. In a small bowl or mason jar with a tight lid, combine olive oil, apple cider vinegar, maple syrup, Dijon mustard, garlic, salt, and pepper. Shake vigorously or whisk until emulsified. Adjust the seasoning to taste, if necessary.
- Combine the salad. In a large bowl, mix all the salad ingredients together, including the cooked chicken. Drizzle dressing over the salad and stir until everything is well coated. Serve and enjoy!
Variations and Alternatives
- Additional veggies – although this salad includes celery and red onion, feel free to incorporate even more vegetables like shredded Brussels sprouts, red bell pepper strips, green pepper, carrots, and more.
- Add some crunch – this salad has a wealth of texture and flavors, but you’re welcome to include various nuts like candied maple walnuts, pumpkin seeds, sunflower seeds, or even crispy bacon.
- Fresh fruit – I included crisp sweet apples in this fall harvest salad for added sweetness. You could also try chopped pears, fresh berries, sliced grapes, or pomegranate arils.
- Cheese alternatives – if you prefer, substitute crumbled feta cheese with crumbled goat cheese, grated parmesan, or blue cheese crumbles.
- Wrap it up – place this salad inside a large tortilla to create a filling chicken wrap or sandwich.
- Utilize the dressing – this dressing can be used on other salads, as a vegetable dip, in pasta salads, or even as a spread for sandwiches and wraps.
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Preparing this Salad in Advance
This salad’s wonderful aspect is that all its components can be easily prepared at the beginning of the week and stored in separate containers until it’s time to assemble.
- The chicken can be cooked up to 3 or 4 days ahead of time and tastes delicious either warm or cold on the salad. Leftover chicken (or turkey), crock-potted shredded chicken, or rotisserie chicken can be great substitutes as well.
- The maple dijon dressing may be kept in the refrigerator for up to 4-5 days in a sealed mason jar or airtight container. When ready to use, give it a good shake to mix everything.
- The chopped kale can be washed and stored in a container in the fridge until needed for salad preparation.
- Chop and slice the celery and red onion in advance. Keep them in separate containers until you’re ready to assemble the salad.
Additional Chicken Salad Recipes
I hope everyone enjoys this simple Harvest Chicken Salad recipe. If you love it as much as we do, please leave a ⭐️⭐️⭐️⭐️⭐️ star rating below. Remember to tag me on Instagram with the hashtag #eatyourselfskinny!
For the Chicken:
For the Salad:
For the Maple Dijon Dressing:
Season chicken on both sides with onion powder, garlic powder, paprika, salt and pepper.
- Heat a grill pan or large skillet with olive oil over medium-high heat and cook chicken, about 4 to 5 minutes on each side. The internal temperature of the chicken should reach 165 F using a digital thermometer and juices should run clear.
Transfer chicken to a cutting board and let rest for 5 minutes. Cut chicken into bite-sized chunks and set aside.
To make the dressing, combine olive oil, apple cider vinegar, maple syrup, Dijon mustard, garlic, salt and pepper in a small bowl or mason. Shake vigorously or whisk until emulsified. Taste and adjust seasonings, as needed.
In a large bowl, combine all the ingredients for the salad including the cooked chicken and toss to combine. Drizzle the salad with dressing and mix until fully coated. Serve and enjoy!
Serving: 1/6th of recipe | Calories: 383kcal | Carbohydrates: 28.8g | Protein: 11.9g | Fat: 27.6g | Saturated Fat: 4.8g | Cholesterol: 31.8mg | Sodium: 282.6mg | Fiber: 4.1g | Sugar: 19.5g
Nutrition information is automatically calculated, so should only be used as an approximation.
**Chopped Chicken Salad with Harvest Vegetables: A Nutritious Delight**
As the seasons transition and the harvest brings an abundance of fresh produce, celebrating with a colorful, healthy dish that mixes protein-rich chicken and a variety of vibrant vegetables is ideal. The Chopped Chicken Salad with Harvest Vegetables not only pleases the eye but also serves as a nutrient-rich meal, perfect for anyone seeking a healthy and fulfilling option.
**Ingredients:**
1. **Chicken:** The main protein source in this dish, chicken breast, is lean, versatile, and full of essential nutrients like B vitamins and selenium. Grilled or roasted, it enhances the salad’s savory flavor.
2. **Harvest Vegetables:**
– **Butternut Squash:** Roasted until perfect, this sweet and nutty vegetable contains vitamins A and C, fiber, and antioxidants.
– **Brussels Sprouts:** Whether shredded or halved, these mini cabbages are packed with vitamin K, vitamin C, and folate.
– **Beets:** Known for their earthy taste and vibrant color, beets are excellent sources of folate, manganese, and nitrates.
– **Carrots:** Crunchy and sweet, carrots deliver beta-carotene, fiber, and vitamin K.
3. **Greens:** A base of mixed greens like kale, spinach, or arugula introduces freshness and a wide array of vitamins and minerals.
4. **Nuts and Seeds:** A sprinkle of toasted pecans or pumpkin seeds adds an enjoyable crunch and healthy fats.
5. **Dressing:** A simple vinaigrette consisting of olive oil, apple cider vinegar, Dijon mustard, honey, salt, and pepper brings all the flavors together.
**Preparation:**
1. **Cook the Chicken:** Season chicken breasts with salt, pepper, and your preferred herbs. Grill or roast until fully cooked, then allow to rest before chopping into bite-sized pieces.
2. **Prepare the Vegetables:**
– Peel and cube the butternut squash, season with olive oil, salt, and pepper, and roast until tender.
– Trim and halve Brussels sprouts, then roast alongside the squash.
– Boil or roast beets until tender, then peel and dice.
– Thinly slice carrots or use a peeler to create ribbons.
3. **Assemble the Salad:** In a large bowl, mix the greens, roasted vegetables, and chopped chicken. Incorporate the nuts or seeds for added texture.
4. **Dress the Salad:** Drizzle the vinaigrette over the salad and gently mix to combine. Adjust seasoning as needed.
**Nutritional Benefits:**
This salad is packed with nutrition, providing a balanced combination of macronutrients and micronutrients. The chicken offers protein essential for muscle recovery and growth, while the harvest veggies deliver various vitamins, minerals, and antioxidants supporting overall health. The healthy fats from nuts and seeds assist in nutrient absorption and provide sustainable energy.
**Conclusion:**
The Chopped Chicken Salad with Harvest Vegetables is more than just a dish; it celebrates seasonal produce and wholesome ingredients. It’s an excellent option for a quick lunch or a light dinner, showcasing the flavors of the harvest while nurturing your body. With its vibrant colors and diverse textures, it’s sure to become a favorite in your cooking collection.
