Chicken salad is a versatile and beloved dish, perfect for lunch, meal prep, or a light dinner. For those following a paleo or Whole30 diet, traditional chicken salad recipes often need adjustments to comply with dietary restrictions. This article explores several paleo-friendly chicken salad recipes, offering delicious, healthy, and easy-to-make options for everyone.
Paleo Grilled Chicken Salad with Balsamic Dressing
This recipe combines the smoky flavor of grilled chicken and vegetables with a tangy balsamic dressing, creating a light, refreshing, and filling meal suitable for the whole family.
Ingredients:
- Grilled chicken breast
- Sliced zucchini
- Balsamic dressing (made with paleo-friendly ingredients)
- Olive oil
- Mixed greens (for serving)
Instructions:
- Prepare the Dressing: Combine the ingredients for the balsamic dressing in a jar with a lid and shake until well combined.
- Marinate the Chicken: Add 2-4 tablespoons of the dressing to the chicken in a zip-lock bag or bowl. Marinate in the refrigerator for at least 30 minutes, or longer if time allows.
- Grill the Chicken and Zucchini: Heat a grill pan over medium heat. Generously grease the pan with olive oil. Cook the marinated chicken breast and sliced zucchini with a lid. The chicken should cook for about 8-10 minutes on each side until fully cooked, and the zucchini for about 4 minutes on each side.
- Assemble the Salad: Once the chicken and zucchini are cooked, set them aside to cool slightly before cutting the chicken. Add all ingredients into a large bowl and serve with the remaining dressing.
This salad is not only easy to prepare but also offers a balanced combination of protein, healthy fats, and vegetables, making it an ideal paleo and Whole30-compliant meal.
Easy Shredded Chicken Salad
This shredded chicken salad recipe is incredibly simple, requiring fewer than 10 ingredients and ready in under 20 minutes. It's perfect for using leftover chicken or rotisserie chicken, making it a convenient option for lunch meal prep.
Key Features:
- Quick and Easy: Very little prep work and hands-on time are needed.
- Meal Prep Friendly: Ideal for preparing meals in advance.
- Dietary Compliant: Whole30, gluten-free, keto, low-carb, dairy-free, paleo, and sugar-free.
Ingredients:
- Shredded chicken
- Paleo-friendly mayonnaise (such as Primal Kitchen Mayo)
- Sliced almonds
- Diced celery
- Lemon juice
- Green onions
- Parsley
- Salt and pepper
Instructions:
- Prepare the Ingredients: Chop the celery, green onions, and parsley.
- Combine: In a large mixing bowl, combine the shredded chicken, celery, green onions, parsley, sliced almonds, lemon juice, paleo-friendly mayonnaise, salt, and pepper. Mix well to ensure the chicken is evenly coated.
- Adjust Consistency: Add more mayo for a wetter salad or less for a drier salad, according to your preference.
Tips for Cooking Chicken:
- Oven-Baked: Preheat the oven to 375°F. Place chicken breasts on a sheet pan, spray with avocado or olive oil, and season with salt and pepper. Cook for approximately 20-25 minutes, depending on thickness.
- Poached: Bring a pot of water to a boil, add salt, and cook the chicken breasts for 10-15 minutes.
- Rotisserie: Remove the meat from a rotisserie chicken, discard the skin, and shred the chicken.
Methods for Shredding Chicken:
- Two Forks: Use two forks to pull the chicken apart in a scratching motion.
- By Hand: Shred the chicken using your hands.
- Mixer: Use a handheld or stand mixer on low to medium speed to shred the chicken in minutes.
Serving Suggestions:
- On sandwiches
- Over greens as a salad
- With sliced fruit
- With vegetable sides and a dipping sauce like ranch
Freezing and Storing Shredded Chicken:
- Freezing: Wrap the shredded chicken tightly in freezer wrap, then place it in a freezer-safe bag or container.
- Refrigerating: Store the chicken salad in a well-sealed container in the fridge and consume within 3-5 days.
- Reviving Dry Chicken: If the chicken is too dry, heat a few tablespoons of broth in the microwave, pour over the chicken, and let it soak for about 10 minutes.
Waldorf-Style Whole30 Chicken Salad
This recipe puts a healthy twist on the classic Waldorf salad, making it Whole30 and paleo-friendly by using tahini dressing instead of traditional mayonnaise.
Read also: Paleo Granola Recipes
Ingredients:
- Diced chicken
- Grapes
- Celery
- Green onions
- Dill
- Toasted almonds or walnuts
- Tahini
- Salt
- Pepper
- Garlic powder
- Apple cider vinegar
- Hot water
Instructions:
- Toast the Nuts: Preheat the oven to 350°F. Spread the nuts on an ungreased baking sheet and bake for 6-8 minutes (for almonds) or 8-10 minutes (for walnuts) until fragrant and toasted.
- Combine Salad Ingredients: Place the diced chicken, grapes, celery, green onions, dill, and toasted nuts in a large bowl.
- Prepare Tahini Dressing: In a small bowl, add tahini, salt, pepper, and garlic powder. Whisk to combine. Add the apple cider vinegar, then the hot water, stirring until smooth. Add additional hot water, 1 tablespoon at a time, until you have a smooth, pourable sauce.
- Mix and Chill: Pour the tahini mixture over the chicken mixture and toss to coat. Taste and add additional salt and pepper as desired. Refrigerate for at least 2 hours before serving to allow the flavors to meld.
This Waldorf-style chicken salad offers a delightful combination of sweet and savory flavors, making it a satisfying and nutritious meal option.
California (Sonoma-Style) Chicken Salad
Inspired by the popular salad from Whole Foods Market, this Sonoma-style chicken salad is quick, easy, and packed with flavor. It’s perfect for making ahead and enjoying throughout the week.
Key Features:
- Flavorful and Versatile: Combines sweet and savory elements with a creamy dressing.
- Easy to Customize: Can be adapted for low-carb, paleo, and Whole30 diets.
Ingredients:
- Cooked chicken breast, shredded (leftover rotisserie chicken works great)
- Seedless grapes, sliced in half
- Raw pecans, toasted and chopped
- Sweet onion, very finely diced
- Paleo-friendly mayonnaise
- Greek yogurt (or sour cream, or double the mayo for Paleo/Whole30)
- Apple cider vinegar
- Dijon mustard
- Poppy seeds
- Honey (omit for Whole30)
- Salt and pepper
Instructions:
- Cook Chicken (if needed): If you need to cook your chicken, do so first. Leftover rotisserie chicken is a great time-saver.
- Prep Ingredients: Slice the grapes in half, finely dice the onion, and chop the toasted pecans.
- Toast Nuts: Preheat the oven to 350°F. Spread the pecans on a baking sheet and toast for 5-7 minutes until fragrant.
- Prepare Dressing: Whisk together the mayonnaise, Greek yogurt (or sour cream), apple cider vinegar, honey (if using), Dijon mustard, and poppy seeds in a small bowl.
- Combine: Add the shredded chicken, sliced grapes, diced onion, and toasted pecans to a large bowl. Pour the dressing over the top and toss until the ingredients are evenly coated. Season with salt and pepper.
- Chill: Cover and refrigerate for at least 30 minutes to allow the flavors to meld.
Serving Suggestions:
- Wrapped in romaine, iceberg, or bibb lettuce
- Over a bed of leafy greens
- With hearty sandwich bread or almond flour crackers
Variations:
- Add diced celery, diced apples or pears, dried cranberries, raisins, or freshly chopped herbs like tarragon.
- For Whole30, ensure the chicken is prepared with compliant ingredients, use only paleo-friendly mayonnaise, and omit the honey.
Greek Chicken Salad
This Greek Chicken Salad is packed with flavor, protein, and veggies, featuring a marinade that doubles as a dressing. It’s dairy-free, Whole30 compliant, and paleo-friendly.
Key Features:
- Flavorful Marinade: The marinade adds depth and keeps the chicken juicy.
- Nutrient-Rich: Packed with protein, healthy fats, and essential nutrients.
Ingredients:
- Chicken breasts
- Olive oil
- Lemon juice
- Red wine vinegar
- Dried oregano
- Garlic powder
- Salt and pepper
- Mixed greens
- Cucumber
- Cherry tomatoes
- Red onion
- Avocado
Instructions:
- Marinate the Chicken: In a large bowl, whisk together the marinade ingredients (olive oil, lemon juice, red wine vinegar, dried oregano, garlic powder, salt, and pepper). Separate half of the marinade to use as dressing. Place the chicken in the bowl with the remaining marinade, ensuring it is well coated. Cover and marinate for at least 30 minutes in the refrigerator.
- Prepare the Salad: Arrange the mixed greens, cucumber, cherry tomatoes, and red onion in a large serving bowl.
- Cook the Chicken: Heat a large cast iron skillet over medium-high heat with a little oil and a sprinkle of sea salt. Remove the chicken from the marinade, leaving a coating for flavor, and arrange in the hot skillet. Cook for about 5-6 minutes per side, or until the chicken reaches an internal temperature of 165°F. Adjust the heat to avoid burning the outside.
- Assemble the Salad: Remove the chicken to a cutting board and let it rest while you slice the avocados. Arrange the sliced avocados in the serving bowl with the rest of the salad. Slice the chicken and arrange it around the salad. Drizzle with the saved dressing and toss as desired. Serve with lemon wedges if desired.
This Greek Chicken Salad is a filling, healthy, and tasty option that can easily become a regular part of your meal rotation.
Paleo Chicken Salad with Homemade Mayonnaise
This recipe elevates the classic chicken salad by using homemade paleo mayonnaise, adding a creamy and healthy element to the dish.
Read also: Paleo Diet Delivered: What You Need to Know
Ingredients:
- Cooked chicken breasts
- Celery, diced
- Red onion, diced
- Fresh parsley, chopped
- Garlic clove, minced
- Dijon mustard
- Whole black peppercorns
- Lemon slices
- Salt
Homemade Paleo Mayonnaise:
- Egg yolk
- Salt
- Dijon mustard
- Lemon juice
- Apple cider vinegar
- Avocado oil or olive oil
Instructions:
- Cook the Chicken: In a pot, place the chicken, lemon slices, black peppercorns, and salt. Add enough water to cover the chicken breasts, plus one additional inch. Cover the pot with a lid and cook over medium heat for 25-30 minutes. Remove the chicken from the pot and allow to cool completely.
- Make the Mayonnaise:
- In a bowl, place the egg yolk. Add the salt, Dijon mustard, lemon juice, and apple cider vinegar, and whisk until combined (about 30 seconds).
- Add ¼ cup of oil a drop at a time, whisking constantly, until the mixture is emulsified and thick.
- Gradually add the remaining oil in a very slow, thin stream, whisking constantly, until the mayonnaise is thick.
- Assemble the Salad: Cut the cooled chicken into ½-inch cubes and add to a bowl. Add the celery, onion, parsley, garlic, Dijon mustard, and half of the prepared mayonnaise. Toss to combine. Season to taste with salt and black pepper.
- Serve: Serve the salad in lettuce wraps or as is. Refrigerate the remaining mayonnaise for another use.
This paleo chicken salad with homemade mayonnaise is a nutritious and delicious option for a light lunch or snack.
Simple Paleo Chicken Salad Variations
Here are some additional ideas to spice up your paleo chicken salad:
- Buffalo Chicken Salad: Harness the flavors of buffalo chicken in a healthy, protein-packed salad.
- Avocado Chicken Salad: Add avocados for healthy fats and a creamy texture.
- Coconut Yogurt Chicken Salad: Use non-dairy coconut yogurt instead of mayo for a lighter option.
- Pesto Chicken Salad: Incorporate homemade basil pesto for a burst of fresh flavor.
- Cashew Chicken Salad: Add cashews for a delightful crunch and healthy fats.
- French Onion Chicken Salad: Infuse the salad with the flavors of French onion soup.
- Chicken and Dill Salad: A low-carb option with a refreshing dill flavor.
- Rosemary Chicken Salad: Infuse the salad with the aromatic flavor of rosemary.
Read also: Paleo Mayonnaise Recipe