Chicken Salad Meal Prep
Marinated chicken breast, seared then finished in the oven, sliced over a loaded salad with corn, black beans, and cherry tomatoes, tied together with a creamy blended avocado yogurt dressing.
Pour the olive oil in slowly while the blender’s running for the dressing, adding it all at once can cause it to split instead of coming together smooth and thick. Rest the chicken the full 10 minutes before slicing too, so the juices stay in the meat.
Keep the dressing, chicken, and fresh salad ingredients in separate containers, combining just before eating stops the lettuce wilting. Not recommended for freezing, the avocado dressing discolours and the fresh veg loses its texture.
Chicken Salad Meal Prep
CHICKEN · SALAD · MEDIUM
A salad that actually keeps you full
Black beans and corn add real substance here, this isn't a plate of lettuce with a bit of chicken on top, it's built to genuinely satisfy.
The avocado yogurt dressing does a lot of work, creamy and tangy without being heavy, and blending it properly with a slow oil pour keeps it thick and smooth rather than split.
Keeping everything separate until serving is the whole trick to this holding up as meal prep, nobody wants soggy lettuce by Wednesday.
Chicken Salad Meal Prep
Ingredients
Avocado Yogurt Dressing
- 1 Avocado
- 125 g Natural Greek Yogurt
- 22.5 ml Red Wine Vinegar
- 1 Lime Juiced
- 10 g Coriander (Cilantro)
- 3 g Dried Oregano
- 80 ml Extra Virgin Olive Oil
- Salt & Pepper
Chicken & Seasoning
- 750 g Chicken Breast Diced or Sliced
- 4 g Onion Powder
- 4 g Garlic Powder
- 4 g Ground Cumin
- 4 g Smoked Paprika
- 15 ml Olive Oil
- Salt & Pepper
Salad Fillings
- 200 g Lettuce Mix
- 200 g Cherry Tomatoes Halved or Quartered
- 10 g Coriander (Cilantro)
- 14 oz Corn Kernels Drained & Rinsed
- 14 oz Black Beans Drained & Rinsed
- 1 Red Onion Sliced
- Salt & Pepper
Method
- Preheat the oven to 200°C (390°F).
- In a mixing bowl, add the chicken and seasonings, mix well, and let marinate for 30 minutes up to 24 hours.
- Place a pan over medium-high heat, add the olive oil, and once hot, sear the chicken for 3 minutes on each side. Transfer the pan to the preheated oven and bake for 13 minutes, or until cooked through to an internal temperature of 74°C (165°F). Remove and rest for 10 minutes, then slice into thin strips.
- To make the avocado yogurt dressing, place all of the ingredients except the oil into a blender and blend on high speed until smooth. While the blender is still running, slowly pour in the extra virgin olive oil until smooth and thick. Portion into airtight containers or a squeezy bottle.
- Place all the remaining salad ingredients into a large mixing bowl, add the sliced chicken, and mix well. Check the seasoning.
- Portion the salad into meal prep containers or bowls, depending on how you'd like to serve it. Serve alongside the avocado yogurt dressing.
Why pour the olive oil in slowly when blending the dressing?⌄
Adding it all at once can cause the dressing to split. A slow, steady stream while the blender runs lets it emulsify into something thick and smooth.
How do I keep the salad from getting soggy in the fridge?⌄
Store the dressing, chicken, and fresh salad ingredients in separate containers and only combine them right before eating. That's really the whole trick.
Can I make the dressing ahead of time?⌄
Yes, it keeps in an airtight container or squeezy bottle in the fridge for up to 4 days. Just don't freeze it, the avocado will discolour and separate.
Can I use chicken thigh instead of breast?⌄
Yes, thigh will stay a touch juicier through reheating if you like it warm. Same marinate, sear, and bake method applies either way.
