Blog Nutrition Recipes Blackened Chicken Salad Recipe (Quick, Easy, And Healthy!)

Blackened Chicken Salad Recipe (Quick, Easy, And Healthy!)

Chicken salad lovers rejoice! This Blackened Chicken Salad Recipe is not only quick and easy to make but also it’s loaded with flavor and nutrition. And, it’s perfect for a light lunch or dinner. But first things first—what is blackened chicken salad? It gets its name from the cooking method. The chicken is pan-fried in a hot skillet until the outside is charred and blackened. It’s a great way to add flavor to the chicken without adding any extra calories. Our secret weapon is homemade blackening seasoning. It’s a blend of smoked paprika, garlic powder, onion powder, and a bunch of other spices. These are what gives the chicken salad a smoky, spicy flavor that you’ll love. You could always buy a pre-made blackening seasoning, but we think it’s worth taking the time to make your own. Store-bought versions usually have way too much salt and often include MSG, which some people like to avoid. Now that you know our secret ingredient, let’s get to the recipe.

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Recipe For Blackening Seasoning (7)

This Cajun-inspired blackening seasoning is the key to making this recipe great. The combination of smoked paprika, garlic powder, onion powder, thyme, and black pepper creates a flavorful, slightly spicy blend that gives the chicken a kick.

Ingredients:

  • 2 ½ tablespoons paprika
  • 2 tablespoons garlic powder
  • 1 tablespoon salt
  • 1 tablespoon onion powder
  • 1 tablespoon dried thyme
  • 1 tablespoon ground red pepper
  • 1 tablespoon black pepper
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Instructions:

  1. Combine all ingredients in a small bowl.
  2. Store in an airtight container for up to 6 months.

Recipe For Blackened Chicken Salad (2)

This salad overflows with flavor and nutrition, and it’s so easy to make! The blackened chicken is the star of the show, and it’s complemented by fresh greens, diced tomatoes, and a tangy vinaigrette dressing.

Ingredients:

  • 3 cups chopped tomato
  • ¾ cup diced yellow bell pepper
  • ¼ cup finely chopped red onion
  • 1 tablespoon sugar
  • 3 tablespoons cider vinegar
  • ¼ teaspoon salt
  • ⅛ teaspoon pepper
  • ¼ cup lemon juice
  • ¼ cup Dijon mustard
  • 3 tablespoons water
  • 1 tablespoon honey
  • 4 (4-ounce) skinned, boned chicken breast halves
  • 3 tablespoons Spicy Seasoning
  • Vegetable cooking spray
  • 1 pound sugar snap peas, trimmed
  • 8 cups torn romaine lettuce
  • Flat-leaf parsley sprigs (optional)

Instructions:

  1. Combine the first 7 ingredients in a medium bowl; cover and chill for 1 hour.
  2. Prepare the vinaigrette: Combine lemon juice, mustard, water, and honey in a small bowl; whisk until blended. 
  3. Prepare the chicken: Sprinkle both sides of the chicken with Spicy Seasoning. Place chicken on a grill rack coated with cooking spray; grill for 4 minutes on each side or until done. Remove chicken from grill; let stand for 5 minutes. Cut chicken into bite-sized pieces. 
  4. Blanch sugar snap peas: Bring a large pot of water to a boil; add sugar snap peas. Cook 2 minutes or until crisp-tender; drain and plunge into ice water. Drain well. 
  5. Add sugar snap peas, chicken, and romaine lettuce to the tomato mixture; toss gently to coat. Divide salad evenly among 4 plates. Garnish with parsley sprigs, if desired.
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blackened chicken salad

Recipe For Blackened Chicken Cobb Salad (1)

With a slight twist on the classic Cobb Salad, this Blackened Chicken Cobb Salad recipe is a flavorful and easy-to-make meal. It’s perfect for a light lunch or dinner, and replete with nutritious ingredients.

Ingredients:

  • 1 lb boneless skinless chicken breasts, 3-4 pieces
  • 3 tablespoons spicy seasoning (see recipe above)
  • 12 cups baby spinach or chopped romaine
  • 4 large eggs, hard-boiled, peeled, and sliced
  • 1 cup grape tomatoes, halved
  • 1 large cucumber, sliced
  • ½ cup diced red onion
  • 6 slices of cooked bacon, crumbled
  • ½ cup crumbled blue cheese, optional
  • 1 –2 avocados, sliced

Red Wine Vinaigrette:

  • ⅓ cup red wine vinegar
  • 1 Tablespoon Dijon mustard
  • 1 teaspoon maple syrup or honey
  • ¾ teaspoon sea salt
  • ½ teaspoon black pepper
  • ½ cup extra virgin olive oil

Instructions:

  1. Prepare the chicken: Sprinkle both sides of the chicken with Spicy Seasoning. Place chicken on a grill rack coated with cooking spray; grill for 4 minutes on each side or until done. Remove chicken from grill; let stand for 5 minutes. Cut chicken into bite-sized pieces.
  2. Prepare the red wine vinaigrette: whisk together all of the ingredients except the olive oil in a small bowl. While whisking, slowly drizzle in the olive oil until emulsified.
  3. Assemble the salad: Divide the baby spinach or chopped romaine evenly among 4 plates. Top each salad with equal amounts of chicken, eggs, grape tomatoes, cucumber, red onion, bacon, blue cheese, and avocado. Drizzle each salad with the red wine vinaigrette. Serve immediately.
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blackened chicken salad

Blackened Chicken Salad (4)

This Blackened Chicken Salad is stacked with veggies, and creamy avocado, and then topped with a homemade ranch dressing.

Ingredients:

  • 2 (6 ounces) skinless, boneless chicken breast halves
  • 1 ½ tablespoons spicy seasoning (see recipe above)
  • 2 tablespoons olive oil, divided
  • 2 cloves garlic, crushed
  • 1 tablespoon balsamic vinegar
  • 1 teaspoon Dijon mustard
  • Salt and black pepper to taste
  • 2 cups mixed salad greens
  • 1 cup arugula
  • 1 avocado – peeled, pitted, and diced
  • 12 oil-packed sun-dried tomatoes, drained and sliced
  • ½ cup sliced black olives

Instructions:

  1. In a large skillet over medium-high heat, heat olive oil. Season chicken breasts with spicy seasoning, garlic, salt, and pepper. Add chicken to the skillet, and cook until browned and no longer pink in the center, about 5 minutes per side.
  2. In a small bowl, whisk together balsamic vinegar, Dijon mustard, salt, and remaining olive oil.
  3. In a large salad bowl, combine mixed greens, arugula, avocado, sun-dried tomatoes, black olives, and chicken. Drizzle with dressing, and serve immediately.
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blackened chicken salad

Is Blackened Chicken Salad Healthy?

Yes, blackened chicken salad is a healthy option for lunch or dinner. It’s filled with nutrients:

Fiber

Blackened chicken salad contains fiber-rich ingredients like veggies and fruits. These are essential for keeping your gut healthy, maintaining a healthy weight, and including more of them in your diet may reduce your risk of chronic diseases like heart disease and diabetes (6).

Protein

Chicken is a lean protein source that provides essential nutrients like iron and zinc. A high-protein diet is often recommended to help people lose weight (3).

Healthy Fats

This salad contains healthy fats from avocados, olive oil, and nuts. The fats help to keep you feeling full and satisfied after eating and these foods also provide essential nutrients like vitamin E and magnesium (5) (8).

Vitamins And Minerals

Blackened chicken salad is also a good source of vitamins and minerals like Vitamins A, C, and K, and potassium. These are important for maintaining your immune system, bone health, and cardiovascular health (9).

Can You Prep Blackened Chicken Salad Ahead Of Time?

Yes, you can prep blackened chicken salad ahead of time. To do this, cook the chicken and chop the veggies in advance. Store everything in an airtight container in the fridge for up to 3-4 days. When you’re ready to eat, assemble the salads and drizzle with dressing.

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blackened chicken salad

Can You Make Keto Blackened Chicken Salad?

Yes, you can make a keto-blackened chicken salad by making a few simple swaps. First, swap the mixed greens for iceberg lettuce or spinach. This is because iceberg lettuce is slightly lower in carbs than other types of lettuce. Greens are generally low in carbs though, so if you don’t like iceberg lettuce, don’t sweat it. 

Second, swap high-carb ingredients like grapes and corn for low-carb veggies like cucumbers and tomatoes. Finally, swap the store-bought ranch dressing for a keto-friendly version made with olive oil and vinegar.

These swaps will help to reduce the carb content of the salad so that it’s suitable for a keto diet.

Conclusion

Blackened chicken salad is a quick, easy, and healthy recipe that’s perfect for any season. It’s loaded with nutrients and can be made ahead of time for a quick and easy meal

You can also make the keto-blackened chicken salad by making a few simple swaps. Try this recipe today and enjoy all the benefits of a healthy, delicious salad!

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DISCLAIMER:

This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

SOURCES:

  1. Blackened Chicken Cobb Salad (2021, eatingbirdfood.com)
  2. Blackened Chicken Salad (1995, myrecipes.com)
  3. Dietary protein intake and obesity-associated cardiometabolic function (2021, ncbi.nlm.nih.gov)
  4. Fab Summer Blackened Chicken Salad (n.d., allrecipes.com)
  5. Fats and Satiety (2010, ncbi.nlm.nih.gov)
  6. Health benefits of dietary fiber (2009, academic.oup.com)
  7. Spicy Seasoning Recipe (1995, myrecipes.com)
  8. The Forgotten Fruit: A Case for Consuming Avocado Within the Traditional Mediterranean Diet (2020, frontiersin.org)
  9. The role of nutrients in bone health, from A to Z (2006, pubmed.ncbi.nlm.nih.gov)
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