A good chopped salad feels like a reset button after a busy day. This one brings together juicy grilled chicken, crisp vegetables, and a bright, tangy dressing that ties it all together. It’s hearty enough for dinner but light enough to leave you energized.
Everything is chopped small, so you get a bit of everything in each bite. If you need a reliable go-to salad that’s simple, colorful, and satisfying, this is it.
What Makes This Special
This salad tastes like summer even if you make it in the middle of winter. The char from the grill gives the chicken a smoky edge, which balances nicely with crunchy lettuce and sweet tomatoes.
The chopped format means there’s no hunting for the good stuff—every bite has chicken, veggies, and dressing. It’s flexible, too: you can swap ingredients based on what you have, and it still turns out great.
It’s also a realistic weeknight option. The dressing uses pantry staples, the chicken cooks quickly, and the chopping is straightforward.
If you’re meal prepping, this is the kind of salad that holds up well with a few smart storage tricks.
What You’ll Need
- Chicken: 2 medium boneless, skinless chicken breasts (about 1 pound total)
- Olive oil: 2 tablespoons, divided
- Lemon juice: 2 tablespoons (fresh is best)
- Garlic: 1 clove, minced
- Smoked paprika: 1 teaspoon
- Salt and black pepper: to taste
- Romaine lettuce: 1 large head, chopped
- Cabbage: 1 cup finely chopped (red or green for crunch and color)
- Cherry tomatoes: 1 cup, halved
- Cucumber: 1 medium, chopped
- Red onion: 1/4 small, finely diced
- Avocado: 1 ripe, chopped
- Corn: 1 cup (fresh grilled, canned, or thawed frozen)
- Feta or cotija: 1/2 cup, crumbled (optional but great)
- Fresh herbs: 1/4 cup chopped cilantro or parsley
Dressing:
- Olive oil: 1/3 cup
- Red wine vinegar: 3 tablespoons
- Dijon mustard: 1 teaspoon
- Honey or maple syrup: 1 teaspoon
- Garlic: 1 small clove, grated or finely minced
- Salt and pepper: to taste
How to Make It
- Prep the chicken. Pat the chicken dry. In a bowl, mix 1 tablespoon olive oil, lemon juice, minced garlic, smoked paprika, salt, and pepper. Coat the chicken and let it sit for 10–20 minutes while you prep the veggies.
- Heat the grill or pan. Preheat a grill, grill pan, or cast-iron skillet over medium-high.
Lightly oil the grates or pan to prevent sticking.
- Grill the chicken. Cook the chicken 5–7 minutes per side, depending on thickness, until the internal temperature reaches 165°F (74°C). Let it rest for 5 minutes, then chop into bite-size pieces.
- Chop the veggies. Finely chop the romaine and cabbage. Halve the tomatoes, chop the cucumber, dice the red onion, and cube the avocado.
If using corn, char it lightly in a dry pan or on the grill for extra flavor.
- Make the dressing. In a jar, combine olive oil, red wine vinegar, Dijon, honey, garlic, salt, and pepper. Shake until emulsified. Taste and adjust acidity or sweetness.
- Assemble the salad. In a large bowl, add romaine, cabbage, tomatoes, cucumber, onion, corn, and herbs.
Add the chopped chicken and cheese if using.
- Dress and toss. Drizzle about two-thirds of the dressing over the salad. Toss well so every piece is coated. Add avocado last and gently toss again.
Add more dressing if needed.
- Finish and serve. Taste for salt, pepper, and brightness. A squeeze of lemon or a pinch of flaky salt at the end can make everything pop.
Storage Instructions
- Keep components separate. Store chopped veggies, chicken, and dressing in separate containers for up to 3 days. Add avocado right before serving.
- Already dressed? If the salad is already dressed, eat within 24 hours for best texture.
Romaine and cabbage hold up better than softer greens.
- Chicken storage. Refrigerate cooked chicken in an airtight container for up to 4 days. It’s great cold or gently rewarmed.
- Freezing tip. Don’t freeze the assembled salad. You can freeze cooked chicken for up to 2 months, then thaw and chop.
Why This is Good for You
This salad hits a strong balance of protein, fiber, and healthy fats.
The chicken provides lean protein that keeps you full. The mix of romaine, cabbage, and colorful veggies boosts vitamins, minerals, and antioxidants. Avocado and olive oil deliver heart-healthy fats, which help your body absorb nutrients.
Because it’s chopped, you tend to eat a wider variety of vegetables in one sitting.
That variety supports gut health and steady energy. With a simple homemade dressing, you also skip excess sugar and preservatives found in some bottled versions.
Common Mistakes to Avoid
- Skipping the rest time for chicken. If you slice too soon, the juices run out and the chicken dries. Resting keeps it juicy.
- Overdressing the salad. Start with less dressing, toss, and add more as needed.
You can always add, but you can’t take it back.
- Cutting too large. A chopped salad should have small, even pieces. If the chunks are too big, the bites won’t mix well.
- Using watery tomatoes or cucumber without seeding. If they’re extra juicy, scoop out seeds or pat dry to avoid a soggy salad.
- Forgetting salt. A pinch of salt in the dressing and a light sprinkle on the finished salad makes flavors shine.
Recipe Variations
- Southwest style: Add black beans, jalapeño, lime juice, and use cotija. Swap smoked paprika for chili powder and cumin.
- Mediterranean twist: Add olives, bell pepper, and fresh oregano.
Use feta and a lemon-oregano dressing.
- Greek yogurt ranch: Mix Greek yogurt with lemon, dill, garlic, and a splash of buttermilk for a creamy but light dressing.
- No grill? Pan-sear or roast the chicken. For extra flavor, brush with a little balsamic in the last minute of cooking.
- Grains boost: Toss in cooked quinoa, farro, or brown rice for more staying power.
- Vegetarian version: Swap chicken for grilled tofu, crispy chickpeas, or roasted halloumi.
- Extra crunch: Add toasted pepitas, almonds, or crushed pita chips right before serving.
FAQ
Can I use rotisserie chicken instead of grilling?
Yes. Shred or chop rotisserie chicken and toss it with a little lemon juice, olive oil, and smoked paprika to add flavor.
It’s fast and still tastes great.
What’s the best lettuce for chopped salad?
Romaine is ideal for crispness, but you can mix in little gems, iceberg, or finely chopped kale. If using kale, massage it with a touch of olive oil and salt to soften.
How can I make this dairy-free?
Skip the cheese and add a handful of toasted nuts or seeds for richness. The dressing is already dairy-free.
How do I meal prep this without it getting soggy?
Keep the dressing on the side, store avocado separately, and layer denser ingredients (cabbage, cucumber, corn) at the bottom of your container with lettuce on top.
Add chicken and avocado right before eating, then dress and toss.
What if I don’t have red wine vinegar?
Use apple cider vinegar, white wine vinegar, or fresh lemon juice. Adjust honey and salt to balance the acidity.
Can I grill the chicken ahead of time?
Absolutely. Grill and chop it up to two days ahead.
Keep it chilled and add to the salad cold or at room temperature.
Is there a way to make the dressing creamier?
Whisk in 1–2 tablespoons of Greek yogurt, mayonnaise, or tahini. Add a splash of water to thin if needed, and adjust seasoning.
How do I know when the chicken is done?
Use a meat thermometer. It should read 165°F (74°C) at the thickest part.
The juices should run clear, and the meat should feel firm but not dry.
In Conclusion
Grilled Chicken Chopped Salad is the kind of meal that checks every box: fresh, filling, and easy to make. With a few pantry staples and a quick grill, you get a colorful bowl that tastes like something from your favorite café. Keep the pieces small, season well, and don’t be shy with fresh herbs.
Once you try it, you’ll come back to this recipe whenever you want a no-fuss, feel-good dinner.
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