Chicken Meal Prep Salad

The sizzle of chicken hitting a hot grill pan on a busy Tuesday night is one of my favorite kitchen sounds. It signals that a week of satisfying lunches is about to get a whole lot easier. I stumbled upon this combination when trying to use up leftover produce and realized it was actually a perfect meal prep strategy. Now looking at those colorful containers in the fridge makes the morning rush feel manageable.

I made a huge batch of these last summer when my sister was visiting and we needed something fast between beach trips. She is notoriously picky about soggy greens so I kept the dressing separate in little jars. We ended up eating them on the balcony at sunset and she asked for the recipe before she even finished her bowl. It was a quiet victory for a simple salad.

Ingredients

• Chicken Breasts: Grilling these adds a smoky depth that boiling or baking just cannot achieve
• Mixed Greens: A sturdy blend like romaine or spinach holds up better than delicate butter lettuce for a few days in the fridge
• Avocado: I toss the slices with a little lemon juice right after cutting to stop them from browning too fast
• Dressing: Whisking this fresh creates an emulsion that coats every leaf much better than store bought varieties

Instructions

Get the Grill Hot:

Preheat your grill pan so you hear that satisfying sizzle immediately when the chicken touches the metal

Season Generously:

Rub the spices and oil into the meat thoroughly to ensure every bite is flavorful

Cook to Perfection:

Grill for about seven minutes per side until you see beautiful char marks and the meat is firm

Whisk the Dressing:

Combine the oil, lemon, mustard and honey until the mixture thickens slightly

Assemble Your Containers:

Layer the greens first then pile on the colorful veggies and sliced chicken

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There was a rainy afternoon last month where I just did not have the energy to cook dinner. Opening the fridge to find these prepared bowls felt like giving myself a gift. It turned a dreary evening into a moment of nourishment without any effort. Sometimes the best recipes are the ones that take care of you later.

Making It Last

I have found that layering the heavier ingredients at the bottom protects the delicate greens from getting crushed. The moisture from the cucumbers tends to go downward so keeping them away from the leaves helps everything stay crisp.

Protein Prep

If you are short on time rotisserie chicken works beautifully here but grilling your own allows you to control the sodium levels. The spice rub in this recipe is simple enough that it complements almost any vegetable you might want to add.

Changing It Up

Do not feel bound by these specific vegetables because whatever is in season will likely taste better. I love adding roasted sweet potatoes in the fall or fresh strawberries in the spring.

• Try swapping feta for creamy goat cheese
• Add a handful of nuts for extra crunch
• Use a grain base like quinoa instead of greens

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I hope this recipe brings a little ease and joy to your weekly routine. Happy cooking!

Questions & Answers

→ How long does this keep in the refrigerator?

This meal prep stays fresh for up to 4 days when stored in airtight containers. Keep the dressing separate until ready to eat to maintain crispness.

→ Can I use rotisserie chicken instead?

Absolutely. Use shredded rotisserie chicken from the store to skip the grilling step. You'll need about 3-4 cups of cooked chicken for 4 servings.

→ What vegetables work best for meal prep?

Hardy vegetables like cherry tomatoes, cucumber, carrots, and bell peppers hold up well. Avoid delicate greens that wilt quickly - romaine and spinach work better than spring mix.

→ How do I prevent the avocado from browning?

Toss avocado slices with a little lemon juice before adding them to the containers. You can also add avocado fresh each day if preferred.

→ Can this be frozen?

Freezing isn't recommended as the vegetables become soggy when thawed. This salad is best kept refrigerated and enjoyed within 4 days.

→ What can I substitute for feta cheese?

Try goat cheese, blue cheese crumbles, or shaved Parmesan. For a dairy-free option, use toasted sunflower seeds or omit cheese entirely.