This Chicken and Strawberry Poppy Seed Salad is the kind of meal that feels light but still keeps you full. Sweet strawberries, juicy chicken, crunchy almonds, and a creamy poppy seed dressing make every bite balanced and lively. It’s quick enough for a weeknight and pretty enough for a lunch with friends.
You don’t need fancy techniques or rare ingredients—just a few fresh items and a good toss. If you love sweet-savory combos, this one will become a go-to.
Why This Recipe Works
- Balanced flavors: Sweet berries, tangy dressing, and savory chicken play off each other beautifully.
- Varied textures: Crisp greens, juicy fruit, tender chicken, and crunchy nuts keep it interesting.
- Simple prep: Use rotisserie chicken or leftover grilled chicken to save time without sacrificing taste.
- Customizable: Swap the greens, change the nuts, or adjust the sweetness of the dressing to fit your preferences.
- Meal-friendly: Great for meal prep with a few smart storage tips to keep it fresh.
Ingredients
- For the salad:
- 6 cups mixed greens (spring mix, spinach, or romaine)
- 2 cups cooked chicken breast, sliced or shredded (rotisserie works well)
- 1 1/2 cups fresh strawberries, hulled and sliced
- 1/2 small red onion, thinly sliced
- 1/2 cup crumbled feta or goat cheese
- 1/3 cup sliced almonds (toasted) or chopped pecans
- 1 avocado, sliced (optional)
- Fresh basil or mint leaves, torn (optional)
- For the poppy seed dressing:
- 1/4 cup plain Greek yogurt (or mayo for a richer dressing)
- 2 tablespoons olive oil
- 2 tablespoons honey or maple syrup
- 2 tablespoons apple cider vinegar (or white wine vinegar)
- 1 teaspoon Dijon mustard
- 1 tablespoon poppy seeds
- Pinch of salt and freshly ground black pepper
How to Make It
- Toast the nuts: Add sliced almonds to a dry skillet over medium heat. Stir for 3–4 minutes until golden and fragrant.
Remove and let cool.
- Mix the dressing: In a small bowl or jar, whisk the Greek yogurt, olive oil, honey, vinegar, Dijon, poppy seeds, salt, and pepper until smooth. Taste and adjust sweetness or acidity.
- Prep the produce: Rinse and dry the greens. Slice strawberries, red onion, and avocado.
If using herbs, tear them just before assembling.
- Assemble the base: In a large bowl, add greens, red onion, and most of the strawberries. Drizzle with a little dressing and toss lightly to coat.
- Add protein and toppings: Layer on the chicken, remaining strawberries, toasted nuts, and cheese. Add avocado and herbs if using.
- Dress and serve: Drizzle more dressing over the top.
Finish with a pinch of salt and pepper. Serve immediately for best texture.
How to Store
- Keep components separate: Store greens, cooked chicken, strawberries, and dressing in separate containers. This prevents sogginess.
- Refrigeration: Greens and strawberries last 2–3 days; cooked chicken 3–4 days; dressing up to 1 week.
- Toast nuts ahead: Store toasted nuts in an airtight container at room temperature for up to a week.
- Assemble before eating: Toss only what you plan to eat to keep the salad crisp.
Health Benefits
- Lean protein: Chicken adds steady, satisfying protein that supports muscle and keeps hunger at bay.
- Antioxidants: Strawberries are rich in vitamin C and antioxidants that support immune health and skin.
- Healthy fats: Olive oil, nuts, and avocado (if used) offer heart-healthy fats that help your body absorb fat-soluble vitamins.
- Fiber and micronutrients: Mixed greens provide fiber, folate, and minerals, aiding digestion and overall wellness.
- Balanced meal: Carbs from fruit, protein from chicken, and fats from nuts and dressing create a satisfying, well-rounded plate.
Common Mistakes to Avoid
- Overdressing the salad: Too much dressing makes greens wilt.
Start with less, then add to taste.
- Skipping the nut toasting: Raw nuts taste flat. A quick toast brings out flavor and crunch.
- Watery strawberries: Rinse berries just before slicing and pat dry to avoid watering down the salad.
- Using warm chicken: Hot chicken wilts greens. Let it cool slightly before adding.
- One-note flavor: Don’t skip salt and pepper at the end.
A light sprinkle sharpens flavors.
Variations You Can Try
- Greens swap: Use baby spinach, arugula for peppery kick, or romaine for extra crunch.
- Different fruit: Try blueberries, raspberries, or sliced peaches when strawberries aren’t in season.
- Cheese options: Goat cheese is tangy and creamy; shaved Parmesan adds a salty edge; fresh mozzarella keeps it mild.
- Nut and seed mix: Pecans or walnuts add richness; pumpkin seeds bring a toasty bite.
- Grain bowl style: Add 1 cup cooked quinoa or farro to make it heartier.
- Grilled twist: Grill chicken with a sprinkle of paprika and garlic, and char halved strawberries for a smoky-sweet note.
- Dairy-free: Skip the cheese and use a dairy-free yogurt or extra olive oil in the dressing.
- Savory-sweet balance: Add crispy bacon crumbles or prosciutto for a salty contrast.
FAQ
Can I make the dressing without yogurt?
Yes. Replace the yogurt with mayonnaise for a classic creamy style, or use 3 tablespoons olive oil plus 1 extra teaspoon Dijon for a lighter vinaigrette. Adjust honey and vinegar to balance.
What’s the best chicken to use?
Leftover grilled or roasted chicken works great.
Rotisserie chicken is the quickest option, and poached chicken breast gives a tender, neutral base for the dressing to shine.
How do I keep the onions from overpowering the salad?
Slice them thin and soak in cold water for 10 minutes, then pat dry. This takes off the harsh bite while keeping the flavor.
Can I make this vegetarian?
Absolutely. Swap chicken for chickpeas, white beans, or cubed tofu.
Add extra nuts or seeds for more protein and crunch.
What if my strawberries aren’t very sweet?
Add a touch more honey to the dressing or toss the sliced strawberries with a teaspoon of honey and a squeeze of lemon before adding to the salad.
Is this good for meal prep?
Yes, with a few tweaks. Pack greens, chicken, and onions together; keep strawberries, nuts, and dressing separate. Combine just before eating to keep the textures crisp.
Can I make it nut-free?
Use roasted sunflower or pumpkin seeds for crunch.
They toast quickly and give a similar texture.
How can I make it more filling?
Add cooked grains like quinoa, farro, or wild rice, or include extra avocado. A slice of crusty bread on the side also rounds it out.
In Conclusion
This Chicken and Strawberry Poppy Seed Salad brings together freshness, color, and comfort in one bowl. It’s easy to tailor, quick to prepare, and consistently delicious.
Whether you’re packing lunch or serving guests, it delivers bright flavor without a lot of fuss. Keep the dressing on hand and you’ll be halfway to a great meal any day of the week.