0 from 15 votes
Chicken Arugula Salad
Chicken Arugula Salad is so colorful and perfect for lunch or dinner! Loaded with tomatoes, bell pepper, red onion, corn, and jalapeños, this easy chicken salad recipe also has a cajun twist to it.
Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
Servings: 4 servings
Calories: 287 kcal
Course:
Side Dish , Main Course , Salad , Appetizer
Cuisine:
American
Ingredients
- 1 lb boneless skinless chicken breasts
- 2 tbsp olive oil
- 1 tsp cajun spice blend
- Kosher salt and pepper to taste
- 6 cups fresh arugula
- 1 cup cherry tomatoes halved
- 1 bell pepper thinly sliced
- 1/2 red onion sliced
- 1 sliced jalapeno seeded and sliced
- ¼ cup shaved Parmesan cheese
- 1 ear of pre-cooked yellow corn
Arugula Salad Dressing:
- 1/2 cup buttermilk or plain/Greek yogurt
- 2 limes juiced
- 1/4 cup cilantro leaves
- 1 clove garlic minced
- Kosher salt and cracked black pepper
Instructions
- Place the chicken in a ziplock bag together with the oil, cajun, salt and pepper.
- Stir through the bag and allow it to marinate for up to 1 hour.
- Meanwhile, prepare the veggies for the salad and place them in a large bowl.
- In a food processor, add all the ingredients for the dressing and process until smooth.
- Preheat a large grill or a grill pan over medium-high heat.
- Grill the marinated chicken breasts for 6-8 minutes, per side, or until the internal temperature reads 165F.
- Allow the chicken to sit for 5 minutes before slicing it.
- Top the salad with your sliced grilled chicken and drizzle with the dressing.
Cup of Yum
Notes
- Switch up the spice blend! Instead of cajun seasoning, try creole seasoning, lemon pepper, simple salt and pepper, roasted garlic and herb, taco seasoning, old bay seasoning, or any of your own favorites.
- Use boneless skinless chicken thighs instead of chicken breasts if desired.
- Add extra spice by leaving in the seeds of the jalapeño or adding in another jalapeño.
- Store the ingredients separately in airtight containers in the fridge for up to 3-4 days.
- To travel with this for a meal prepped lunch add some of each ingredient to a container, but place the salad dressing in a separate jar or container so that the chicken arugula salad stays as fresh as possible.
Nutrition Information
Calories
287kcal
(14%)
Carbohydrates
16g
(5%)
Protein
29g
(58%)
Fat
13g
(20%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
2g
Monounsaturated Fat
7g
Trans Fat
1g
Cholesterol
81mg
(27%)
Sodium
278mg
(12%)
Potassium
866mg
(25%)
Fiber
3g
(12%)
Sugar
7g
(14%)
Vitamin A
2358IU
(47%)
Vitamin C
69mg
(77%)
Calcium
182mg
(18%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 287
% Daily Value*
| Calories | 287kcal | 14% |
| Carbohydrates | 16g | 5% |
| Protein | 29g | 58% |
| Fat | 13g | 20% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 7g | 35% |
| Trans Fat | 1g | 50% |
| Cholesterol | 81mg | 27% |
| Sodium | 278mg | 12% |
| Potassium | 866mg | 18% |
| Fiber | 3g | 12% |
| Sugar | 7g | 14% |
| Vitamin A | 2358IU | 47% |
| Vitamin C | 69mg | 77% |
| Calcium | 182mg | 18% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.