Healthy Crispy Chicken Salad

Healthy crispy chicken salad with ranch dressing is an easy and healthy take on the classic fried chicken salads. It’s gluten-free, dairy-free, air fried or baked - not deep fried, and full of protein, veggies and healthy fats! 

The biggest game changer for this recipe is the crispy chicken! I honestly should make a post on its own because once you master the cooking and preparing method, you will never look at chicken the same! 

To make a mouthwatering, juicy chicken: 

• Slice the chicken breast halfway through in a crisscross pattern. You can use chopsticks on both sides as a guide to not cut completely through the chicken. 

• This allows the chicken to absorb the marinade, sauce, and seasonings when cooking as well as making the chicken get cooked evenly and quickly. 

It’s that easy! And what is more easy, is preparing this salad! If you grew up in the south like I did, you know the chicken frying method by memory. But for this recipe, you are tweaking it using gluten free alternatives with a healthy fat focus and using the air fryer or baking method - whichever you prefer. 

I also want to mention that if you are following the Nourishment Program, you will see that this crispy chicken salad is considered a Six Senses Nourish Meal! 

Six Senses Nourish Components: 

Non-starchy carbs | lettuce, corn, carrots, tomatoes

Starchy carbs | chicken breading

Protein | chicken breast, pork rind

Fats | chicken, pork rind, avocado, dressing

Probiotics | pickled red onions

Flavor | herbs, seasonings on chicken and in dressing

If you would like more information on how to build more six senses nourish meals and why it’s an easy and seamless way of getting nutrient dense, whole foods into your diet, then check out the Nourishment Program for more information! 

If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo to #fromtherootsblog on Instagram. We love seeing what you come up with!

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Healthy crispy chicken salad with ranch dressing is an easy and healthy take on the classic fried chicken salads. It’s gluten-free, dairy-free, air fried or baked - not deep fried, and full of protein, veggies and healthy fats! 

Servings: 4 | Prep Time: 15 min | Cook Time: 6 min

Ingredients

For the chicken

• 1 lb chicken breasts or tenderloins

• 2 large eggs

• ¼ cup plant based or milk

• 1 cup pork rind bread crumbs

• ½ cup GF baking flour

• 1 Tbsp of your go-to spicy or chicken seasoning

• 1 tsp salt

• Avocado oil spray

For the ranch dressing 

• ½ cup mayo (primal kitchen, chosen brand)

• 1 tsp fresh or dried dill

• 1 tsp fresh or dried parsley

• 1 tsp fresh lemon juice

• ½ tsp garlic powder

• ¼ tsp mustard powder

• S+P

For the salad

• 6 cups romaine lettuce, chopped

• ½ cup pickled red onions

• 1-2 avocado, sliced or chopped

• 1 cup shredded carrots

• 1 cup corn 

• 1 cup cherry tomatoes, halved

• For the pickled onions: 

• ½ red onion (thinly sliced)

• ½ cup apple cider vinegar (with the mother)

• 1 tsp fine sea salt

• ½ Tbsp pure maple syrup

• Filtered water

Directions

1. Start with making the crispy chicken! Pat the chicken dry with a paper towel and make diagonal slices. You can use chopsticks on both sides of the chicken to make sure you are not cutting straight through to the bottom. (look at IG reel or description above). Sprinkle salt and your go-to seasoning on both sides of the chicken - making sure you are massaging the seasonings in the diagonal cuts.  In a small bowl, whisk the eggs and milk until combined. In a separate bowl or plate, whisk the panko, flour, and seasonings. If using an air fryer, make sure you have it preheated. Now, you are ready to dip a chicken breast or tenderloin in the egg wash, and then in the dry mixture - making sure you are getting in the crannies of the chicken! Shake off any excess flour mixture and place in the air fryer rack. Repeat. Once your rack is full, but not cramped - spray avocado oil spray and cook for 400 degrees 4-6 min (flipping halfway). Lightly sprinkle with sea salt and set aside. 

2. To make the dressing, add all the ingredients to a small dish and whisk until smooth. Place in the fridge until ready to serve. 

3. To make the pickled onions, combine all ingredients into a mason jar and refrigerate for up to 2 weeks. If you want them to pickle faster, heat vinegar, salt, maple syrup and 1 cup filtered water over medium high heat until fully dissolved. Pour liquid mixture over the sliced onions in a sealed container (mason jar). Seal and shake the jar a few times and let sit for at least 20 min for onions to pickle. 

4. While your chicken is cooking, prep the rest of the salad. Add the lettuce to a large bowl and top with sliced avocados, carrots, pickled onions, cherry tomatoes, corn and additional toppings. Place the chicken breast or tenderloins on top of the salad and serve with prepared dressing. *What’s great about preparing the chicken in this way - you don’t have to pre-cut! You just fork off a bite size chicken piece and that’s it!

Pesto Chicken Salad with Pickled Grapes and Arugula

Pesto chicken salad with pickled grapes and arugula is the epitome of a refreshing summer dish! The complexity of flavors, textures, and ingredients creates a literal summer barbecue in your mouth! 

What’s great about this recipe is that it’s super easy to make! If you’ve got boiling water and cooking chicken then you are already ahead of the game! The only components you will need to do for this recipe are pickle grapes for about 10-15 minutes and make pesto sauce using a food processor or mortar and pestle. That’s it. 

Speaking of pickling, this meal is considered a six senses nourishing meal as the pickled grapes fit in the probiotics component. The probiotics in unpasteurized red wine vinegar can help to improve the microbiome and our digestive system. 

Six Senses Nourish Components: 

Non-starchy carbs |  arugula, basil

Starchy carbs |  pasta, grapes

Fat | Nuts, oil in pesto, cheese 

Protein | chicken, nutritional yeast, nuts

Flavor | basil pesto sauce, seasonings on chicken

Probiotics | red wine vinegar, nutritional yeast 

Another fun way of looking at this dish is that if you make batched cooked items on your designated batch cook day, ie: pesto, pasta, grilled chicken, and pickled grapes then it’s just a matter of throwing everything together with arugula and the optional toppings when ready to serve! 

If you would like more information on how to build more six senses nourish meals and why it’s an easy and seamless way of getting nutrient dense, whole foods into your diet, then check out the Nourishment Program for more information! 

If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo to #fromtherootsblog on Instagram. We love seeing what you come up with!

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Pesto chicken salad with pickled grapes and arugula is the epitome of a refreshing summer dish! The complexity of flavors, textures, and ingredients creates a literal summer barbecue in your mouth! 

SERVINGS: 4-6 PREP: 10 MIN COOK TIME: 20 MIN

Ingredients

• 1 lb grilled chicken (seasoned Italian/classic)

• 1 box pasta of choice (GF or grain free preferred)

• 10-15 red grapes (halved)

• Couple handfuls of arugula

• ½ cup red wine vinegar (to pickle grapes)

• Pesto or premade pesto of choice

• ¼ cup pine nuts 

Garnish

• Cheese of choice (ie goat, feta, parmigiano reggiano) 

Directions

1. Using a food processor or mortar and pestle, prepare the pesto. 

2. Chop grapes in half and pickle in red wine vinegar for 10-15 minutes. 

3. Season chicken breasts with salt and pepper and your favorite seasonings and cook using your preferred method (oven, pan fry, air fry, instant pot).

4. Boil pasta and cook until al dente. 

5. In a mixing bowl, mix in some of the green pesto to drained pasta. Chop up the chicken breasts into small chunks. Add the chicken and drained pickled grapes to the mixing bowl. 

6. Finally, add baby arugula, top with toasted pine nuts and cheese.

Classic Healthy Chicken Salad

My healthy take on the classic chicken salad is loaded with nutrient dense fruits and veggies as well as healthy fats that will keep you full all day long without weighing you down! 

Make your busy life manageable with this quick and healthy classic chicken salad that is sure to fill you up and save you time and money!When I worked at a spa in West Georgia, I would grab lunch at Chicken Salad Chick and get their amazing chicken salad that was quick and super refreshing. Sometimes, I would indulge and get the not-so-healthy chicken salad options. Nonetheless, everything was amazing and I miss it dearly! Now that I live in Kentucky where unfortunately Chicken Salad Chicken does not exist, I make my own chicken salad at home, saving time and money. With this recipe, all is good in the world!

My healthy take on the classic chicken salad is loaded with nutrient dense fruits and veggies as well as healthy fats that will keep you full all day long without weighing you down!There are many ways to prepare chicken salad, but for this recipe, I have found that red onions, carrots, granny smith apples, sunflower seeds, and grapes are the perfect classic combination. As far as seasonings go, I keep it simple but use fresh herbs like dill and smoked paprika which I believe separates my classic chicken salad from the rest!

You can use whatever creamy component you prefer depending on your allergies/preferences. I have tested this recipe with avocados, vegan mayonnaise, and greek yogurt, so you are good on all fronts if you would like to change things up. Additionally, you can either shred the chicken or dice them. I prefer dicing as it saves a little bit of time and I appreciate the texture. Now, onto the recipe!

This recipe makes 4-6 servings and is a good choice if you want to meal prep it for the week. I like to use chicken salad for sandwiches, pairing it with tomato slices, mixed greens, alfalfa sprouts, and pickles on 100% whole grain bread.  You can also add it to a salad or even have it as a snack with crackers!

If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo with #fromtherootsblog on Instagram. We love seeing what you come up with!

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My healthy take on the classic chicken salad is loaded with nutrient dense fruits and veggies as well as healthy fats that will keep you full all day long without weighing you down! 

INGREDIENTS

• 1 lb boneless skinless chicken breast

• 1 Tbsp coconut oil

• 1 Tbsp poultry and citrus seasoning

• 1/2 lemon with zest

• 1/2 small red onion (diced)

• 1/2 granny smith apple (diced)

• 1 cup fresh dill (chopped) (less or more depending on preference)

• 2 carrots (shredded)

• 1/4 cup raw sunflower seeds

• 1/2 cup grapes (halved)

• 1 tsp smoked paprika

• 1 tsp garlic powder

• 1/2 cup vegan mayonnaise (I use Primal Kitchen or Just Mayo) (or use greek yogurt or ripe avocado)

Garnish

Micro greens, pickles, alfalfa sprouts, mixed greens, slices of tomato

DIRECTIONS

1. Heat 1 Tbsp coconut oil in a skillet over medium-high heat. Prep chicken by seasoning with poultry and citrus seasoning and s&p.

2. Grill chicken on both sides for about 3-5 minutes or until brown and completely cooked through. Remove chicken from skillet; let chicken rest and cool.

3. Add the remainder of the ingredients to a large bowl.

4. Dice chicken after it has cooled (or shred with two forks if you prefer!)

5. Add chicken to large bowl with the rest of the ingredients and mix until fully combined.

6. Store in an airtight container and keep in the fridge for up to one week.

NOTES

1. If you are using avocados in place of mayonnaise, the fridge life will be shorter as avocados brown in the fridge.

2. You can cut down the time to make this salad even faster by using rotisserie chicken instead of grilling chicken as well as purchase pre-shredded carrots instead of shredding by hand.

3. I have recently noticed that Walmart does not carry the organic poultry and citrus seasoning anymore so I have used this brand instead.