Batch Grilled Chicken Salad
420 calories · 38 g protein · Lunch
Prep time
15 min
Cook time
12 min
Servings
4
Calories
420 per serving
This is the salad that makes weekday lunch feel solved. You grill four chicken breasts in one pass, chop the vegetables while the pan heats, and assemble four containers before the chicken is even cold. The whole job takes under thirty minutes and hands you four lunches at 38 grams of protein each.
The lemon-mustard vinaigrette is whisked in a jar and packed on the side, so the greens stay crisp through the week. Cook the chicken on Sunday, keep the components separate, and lunch becomes thirty seconds of assembly instead of a decision.
Ingredients
- boneless, skinless chicken breasts1.5 lb (680 g)
- olive oil1 tbsp (15 ml)
- fresh lemon juice2 tbsp (30 ml)
- Dijon mustard1 tbsp (15 g)
- smoked paprika1 tsp (3 g)
- fine salt1/2 tsp (3 g)
- ground black pepper1/4 tsp (1 g)
- mixed salad greens8 cups (240 g)
- cherry tomatoes, halved1 cup (150 g)
- cucumber, sliced1 cup (120 g)
- red onion, thinly sliced1/2 cup (60 g)
- cooked chickpeas, rinsed and drained1 cup (165 g)
- crumbled feta1/3 cup (40 g)
Directions
- 1
Pat the chicken dry and season both sides with smoked paprika, salt, and pepper. Let it sit at room temperature for 10 minutes while a grill pan or outdoor grill heats to medium-high, about 425°F (220°C).
- 2
Grill the chicken 5 to 6 minutes per side, until the thickest part reads 165°F (74°C) on an instant-read thermometer.
- 3
Move the chicken to a cutting board and rest it 5 minutes while you whisk the olive oil, lemon juice, and Dijon mustard in a small jar with a pinch of salt.
- 4
Slice the chicken against the grain into 1/2-inch strips.
- 5
Divide the greens, tomatoes, cucumber, onion, chickpeas, and feta among four 4-cup containers, then top each with one sliced breast.
- 6
Pack the dressing in four small 2-ounce jars, and pour it over just before eating so the greens stay crisp for up to 4 days.
Developed and kitchen-tested by The Meal Prep Plans Team — every recipe is cooked in a real Sunday batch-cook before it is published.
Nutrition (approximate)
420
Calories
38 g
Protein
26 g
Carbs
17 g
Fat
Nutrition values are approximate and calculated per serving.
Tips
- ✓Cool the chicken 10 minutes before sealing containers; trapped steam wilts greens fast.
- ✓Grill a double batch and freeze half the sliced chicken in 6-ounce portions for up to 3 months.
- ✓Swap feta for an equal weight of shaved parmesan if you want less salt without losing flavor.
