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Chicken Salad Budget Cuts

Featured in: Cozy Weeknight Meals

This wholesome chicken and vegetable dish uses budget-friendly chicken thighs or drumsticks roasted to perfection. Crisp romaine, cherry tomatoes, cucumber, and colorful bell peppers combine with a light, tangy dressing of olive oil, lemon juice, and Dijon mustard. Garnished with fresh parsley or cilantro, it offers a satisfying balance of flavors and textures, perfect for a nutritious, easy meal. Optional chickpeas add extra protein stretch for hearty servings.

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Updated on Wed, 19 Nov 2025 08:17:00 GMT
Chicken salad with tender, shredded meat & colorful veggies, perfect for a light, healthy lunch. Save
Chicken salad with tender, shredded meat & colorful veggies, perfect for a light, healthy lunch. | blipbite.com

A vibrant, protein-stretching salad using affordable chicken cuts and a generous mix of crisp vegetables for a satisfying, wholesome meal.

I first made this chicken salad to serve my family something filling without overspending on expensive cuts. With roasted chicken and plenty of veggies, it hit the mark for taste and heartiness.

Ingredients

  • Chicken: 500 g (1.1 lb) boneless, skinless chicken thighs or drumsticks, 1 tbsp olive oil, 1 tsp paprika, 1 tsp garlic powder, 1/2 tsp salt, 1/4 tsp black pepper
  • Vegetables: 1 large head romaine lettuce (chopped), 1 cup cherry tomatoes (halved), 1 large cucumber (diced), 1 red bell pepper (diced), 2 medium carrots (shredded), 1 small red onion (thinly sliced), 1 cup cooked chickpeas (optional)
  • Dressing: 3 tbsp olive oil, 2 tbsp lemon juice, 1 tbsp Dijon mustard, 1 tsp honey (optional), salt and pepper (to taste)
  • Garnish: 2 tbsp fresh parsley or cilantro (chopped)

Instructions

Prepare Chicken:
Preheat oven to 200°C (400°F). In a bowl, toss chicken thighs or drumsticks with olive oil, paprika, garlic powder, salt, and black pepper.
Roasting Chicken:
Arrange chicken on baking tray. Roast for 18 to 20 minutes until fully cooked (internal temperature 74°C/165°F). Let cool slightly, then shred or chop into bite-sized pieces.
Prepare Vegetables:
While chicken cooks, rinse, chop, and arrange lettuce, tomatoes, cucumber, bell pepper, carrots, onion, and chickpeas in a large bowl.
Make Dressing:
In a small jar or bowl, whisk olive oil, lemon juice, Dijon mustard, honey (optional), salt, and pepper until emulsified.
Assemble Salad:
Add cooled chicken to vegetable mixture. Drizzle with dressing and toss gently to combine.
Garnish and Serve:
Sprinkle chopped parsley or cilantro on top before serving.
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Sharing this chicken salad at a family picnic brought everyone together, and even picky eaters came back for seconds thanks to the variety of veggies and flavorful chicken.

Required Tools

Baking tray, large salad bowl, cutting board, knife, small jar or bowl for dressing, and tongs or salad servers keep prep easy and mess-free.

Allergen Information

Contains mustard. If using canned chickpeas, check labels for possible cross-contamination. Salad is dairy-free and gluten-free as written, but confirm all ingredient labels for special dietary needs.

Nutritional Information

Calories: 340, Total Fat: 18 g, Carbohydrates: 17 g, Protein: 28 g per serving.

This Chicken Salad features juicy roasted chicken, crunchy vegetables, and a bright lemon dressing. Save
This Chicken Salad features juicy roasted chicken, crunchy vegetables, and a bright lemon dressing. | blipbite.com

This salad makes for a cheerful, satisfying meal any night. Enjoy leftovers cold in wraps or as a light lunch the next day.

Kitchen Guide

→ What chicken cuts work best for this dish?

Boneless, skinless chicken thighs or drumsticks are ideal for their flavor and affordability.

→ Can I prepare the chicken ahead of time?

Yes, roasting the chicken in advance and shredding it before serving works well.

→ What alternatives enhance the protein content?

Adding cooked chickpeas or lentils adds plant-based protein and stretches the dish.

→ How is the dressing made?

Combine olive oil, lemon juice, Dijon mustard, honey, salt, and pepper, whisked until smooth and emulsified.

→ Are there suggestions for added crunch?

Toasted sunflower or pumpkin seeds can be sprinkled on top for extra texture.

→ Is this dish suitable for dairy-free diets?

Yes, all ingredients are dairy-free as listed, making it friendly for those avoiding dairy.

Chicken Salad Budget Cuts

A protein-rich dish combining affordable chicken cuts with fresh, crisp vegetables and a tangy dressing.

Prep duration
20 min
Heat time
20 min
Complete duration
40 min
Created by Megan Lewis


Complexity Easy

Heritage American

Output 4 Portions

Nutrition Guidelines No Dairy, No Gluten

Components

Chicken

01 1.1 lb (500 g) boneless, skinless chicken thighs or drumsticks
02 1 tbsp olive oil
03 1 tsp paprika
04 1 tsp garlic powder
05 ½ tsp salt
06 ¼ tsp black pepper

Vegetables

01 1 large head romaine lettuce, chopped
02 1 cup cherry tomatoes, halved
03 1 large cucumber, diced
04 1 red bell pepper, diced
05 2 medium carrots, shredded
06 1 small red onion, thinly sliced
07 1 cup cooked chickpeas (optional)

Dressing

01 3 tbsp olive oil
02 2 tbsp lemon juice
03 1 tbsp Dijon mustard
04 1 tsp honey (optional)
05 Salt and pepper, to taste

Garnish

01 2 tbsp fresh parsley or cilantro, chopped

Method

Phase 01

Preheat Oven: Preheat the oven to 400°F (200°C).

Phase 02

Prepare Chicken: In a bowl, toss chicken thighs or drumsticks with olive oil, paprika, garlic powder, salt, and black pepper until evenly coated.

Phase 03

Roast Chicken: Arrange the chicken on a baking tray and roast for 18-20 minutes until fully cooked (internal temperature 165°F/74°C). Let cool slightly before shredding or chopping into bite-sized pieces.

Phase 04

Prepare Vegetables: While the chicken cooks, rinse and chop lettuce, halve cherry tomatoes, dice cucumber and red bell pepper, shred carrots, thinly slice red onion, and place all in a large bowl with cooked chickpeas if using.

Phase 05

Make Dressing: Whisk together olive oil, lemon juice, Dijon mustard, honey (if using), salt, and pepper in a small jar or bowl until emulsified.

Phase 06

Combine Salad: Add the cooled chicken to the vegetable mixture, drizzle with dressing, and toss gently to combine evenly.

Phase 07

Garnish and Serve: Top the salad with chopped fresh parsley or cilantro before serving.

Tools needed

  • Baking tray
  • Large salad bowl
  • Cutting board and knife
  • Small jar or bowl for dressing
  • Tongs or salad servers

Allergy Details

Review ingredients carefully for potential allergens and seek professional medical guidance if uncertain.
  • Contains mustard. Check canned chickpea labels for cross-contamination risks. Dairy-free and gluten-free as prepared; verify packaged ingredients if uncertain.

Nutrient breakdown (per portion)

Values shown are estimates and shouldn't replace professional medical consultation.
  • Energy: 340
  • Fats: 18 g
  • Carbohydrates: 17 g
  • Proteins: 28 g