If you’re looking for a nutritious, filling, and flavorful salad that’s packed with protein and healthy fats, look no further than this healthy chicken and sweet potato salad.
This salad combines crisp greens, sweet roasted sweet potatoes, tender chicken, and a burst of fresh ingredients like apple and avocado.
Topped with a tangy apple-cider vinaigrette, it’s an ideal meal to fuel your day, whether for lunch or dinner.
Why This Salad Is Good for You
This Healthy Chicken and Sweet Potato Salad is full of nutrient-rich ingredients that provide a balance of protein, healthy fats, fiber, and vitamins.
The chicken provides lean protein, while the sweet potato is packed with fiber and vitamin A, which supports immune function.
Avocado adds heart-healthy fats, and sunflower seeds are rich in magnesium and vitamin E, which help to protect cells from damage.
The apple-cider vinaigrette brings a tangy punch, while the apple and avocado contribute natural sweetness and creaminess.
This salad is perfect for those looking to nourish their body while enjoying a delicious meal.
Ingredients:
- 3 cups coarsely chopped escarole or romaine lettuce (or a mix of both)
- ½ cup cooked diced sweet potato
- 3 ounces shredded cooked chicken (grilled or baked)
- ¼ cup sliced apple (Granny Smith or Honeycrisp works well)
- 2 tablespoons apple-cider vinaigrette (recipe below)
- ¼ cup chopped avocado
- 2 tablespoons roasted unsalted sunflower seeds
- ½ ounce low-fat Cheddar cheese, cubed
For the Apple-Cider Vinaigrette:
- 2 tablespoons apple cider vinegar
- 2 tablespoons olive oil
- 1 teaspoon Dijon mustard
- 1 teaspoon honey (optional, for added sweetness)
- Salt and freshly ground black pepper, to taste
Directions:
- Prepare the Salad Base:
- Start by coarsely chopping the escarole or romaine lettuce (or both). This salad uses hearty greens that add a nice crunch and a mild flavor. Place the chopped lettuce into a large salad bowl.
- Roast the Sweet Potato:
- If you haven’t already cooked the sweet potato, dice it into small cubes and roast it with a bit of olive oil, salt, and pepper at 425°F (220°C) for about 20-25 minutes or until tender. Let it cool down for a few minutes before adding it to the salad.
- Add the Protein:
- Add the shredded cooked chicken. You can use leftover chicken or prepare it by grilling or baking. The chicken adds lean protein, keeping you full and satisfied.
- Toss in Fresh Ingredients:
- Add the sliced apple, chopped avocado, and cubed low-fat Cheddar cheese. These ingredients give the salad a burst of flavor and texture, balancing the sweet potatoes and chicken perfectly. The apple’s sweetness contrasts beautifully with the savory chicken and avocado.
- Prepare the Dressing:
- In a small bowl or jar, whisk together the apple cider vinegar, olive oil, Dijon mustard, honey (optional), and season with salt and pepper. Drizzle the dressing over the salad, making sure to coat the ingredients evenly.
- Top with Seeds:
- Sprinkle the roasted sunflower seeds over the salad for added crunch and healthy fats.
- Toss and Serve:
- Give everything a gentle toss to combine and serve immediately. This salad is best enjoyed fresh, but you can also refrigerate it for later if needed.
Tips for the Best Chicken and Sweet Potato Salad:
- Use Leftover Chicken:
- To make this salad even quicker, use leftover chicken from a previous meal. Simply shred or chop the chicken, and you’ll have a tasty, protein-packed salad in no time.
- Perfectly Roast Your Sweet Potatoes:
- When roasting sweet potatoes, ensure they’re evenly sized for uniform cooking. Toss them halfway through the roasting time to prevent any from burning while others remain undercooked.
- Experiment with Greens:
- While escarole or romaine lettuce is a great choice, feel free to experiment with other leafy greens like spinach or arugula for a peppery kick.
- Make the Dressing Ahead:
- The apple-cider vinaigrette can be made in advance and stored in the refrigerator for up to a week. You can even double the recipe for multiple salads.
- Use Different Cheese:
- If you’re not a fan of low-fat Cheddar, feel free to substitute with goat cheese, feta, or mozzarella for a different flavor profile.
- Add a Crunch:
- Sunflower seeds add a satisfying crunch to the salad. However, you can switch them out for toasted almonds, walnuts, or pumpkin seeds if you prefer.
- Sweet Potato Alternatives:
- If you want to switch things up, roasted butternut squash or even quinoa could be used in place of sweet potatoes for a different texture or taste.
Conclusion:
This Healthy Chicken and Sweet Potato Salad is a versatile and flavorful dish that’s perfect for meal prep or a wholesome, satisfying lunch or dinner.
With a combination of sweet and savory ingredients, it provides a great mix of flavors and textures.
The best part? It’s easy to make, and you can customize it to fit your preferences. Whether you’re looking to get more veggies into your diet, pack in lean protein, or enjoy a hearty salad, this recipe is sure to become a favorite.
Enjoy this vibrant salad as a stand-alone meal or pair it with a warm bowl of soup or a slice of whole-grain bread for an even heartier meal!
