Irresistible Baked Marinated Chicken Salad Recipe for Spring

Weeknight dinners demand something special, and this marinated chicken salad delivers knockout flavor with minimal effort.

Every bite bursts with tangy, herb-infused chicken that elevates a simple meal.

Tender, juicy pieces of marinated chicken rest atop a crisp bed of fresh greens.

Vibrant vegetables add color and crunch to this wholesome dish.

The marinade works its magic, infusing each chicken morsel with deep, complex seasonings.

Quick to prepare and even faster to devour, this salad promises a delightful dining experience.

Grab a fork and savor the delicious balance of proteins and greens that make this recipe a weeknight winner.

Marinated Chicken Salad Worth Making Again

• Boost Flavor Powerfully: The marinade infuses chicken with incredible taste layers, transforming simple ingredients into a mouthwatering meal that'll make your taste buds dance.
• Quick Weeknight Winner: Minimal prep and straightforward cooking steps mean you can whip up this delicious salad without spending hours in the kitchen, perfect for busy families.
• Nutritional Superstar: Packed with lean protein from chicken, fresh vegetables, and healthy fats from avocado and olive oil, this recipe delivers a balanced and satisfying meal that supports your wellness goals.
• Customize with Ease: Swap ingredients based on what's in your fridge, making this recipe incredibly flexible for different dietary preferences and pantry situations.

Ingredients for Fresh Marinated Chicken Salad

• Chicken Breasts: Tender and lean meat that serves as the main protein source for the salad.

• Mixed Greens: Fresh leafy base that provides nutritional foundation for the salad.
• Cherry Tomatoes: Sweet and juicy vegetables that add color and brightness.
• Cucumber: Crisp vegetable that brings a refreshing crunch to the salad.
• Red Onion: Sharp-flavored vegetable that provides a tangy bite.
• Feta Cheese: Creamy and salty cheese that adds rich texture.
• Olives: Briny ingredient that introduces Mediterranean flavor.
• Avocado: Creamy fruit that offers healthy fats and smooth texture.

• Olive Oil, Red Wine Vinegar: Essential liquid components that create smooth and balanced flavor.
• Lemon Juice: Bright citrus that tenderizes chicken and adds zesty notes.
• Soy Sauce: Umami-rich seasoning that deepens marinade flavor.

• Garlic, Oregano, Paprika, Salt, Pepper: Classic herbs and spices that enhance overall taste profile.
• Dijon Mustard, Honey: Complementary ingredients that balance and round out dressing flavor.

Easy Steps to a Flavorful Chicken Salad

Step 1: Infuse Chicken with Flavor

• Olive oil
• Fresh lemon juice
• Soy sauce
• Crushed garlic
• Dried oregano
• Smoked paprika
• Salt
• Black pepper

Submerge chicken breasts completely in the marinade.

Cover and let the flavors mingle in the refrigerator for 30 minutes to 4 hours.

Step 2: Roast the Protein

Heat your oven to 375°F.

Transfer marinated chicken onto a baking sheet.

Cook for 20-25 minutes until the chicken reaches 165°F internal temperature.

Allow chicken to rest for 5 minutes, then slice into delectable strips.

Step 3: Build Vibrant Salad Base

• Mixed salad greens
• Juicy cherry tomatoes
• Crisp cucumber
• Thinly sliced red onion
• Crumbled feta cheese
• Kalamata olives

Step 4: Whisk Bright Dressing

• Extra virgin olive oil
• Red wine vinegar
• Dijon mustard
• Honey
• Salt
• Freshly ground pepper

Step 5: Compose Delicious Masterpiece

Layer sliced chicken over salad greens.

Drizzle with zesty dressing.

Add creamy avocado slices.

Gently toss everything together.

Step 6: Serve and Savor

Plate immediately and enjoy your Mediterranean-inspired culinary creation.

Salad Pro Tips You’ll Love

• Let chicken soak in marinade for up to 4 hours to maximize flavor absorption and tenderness.
• Check internal temperature with meat thermometer to ensure chicken stays juicy and reaches safe 165°F without overcooking.
• Replace chicken with tofu, salmon, or shrimp for diverse dietary preferences while maintaining similar marinade technique.
• Marinate chicken and chop salad ingredients in advance, making weeknight dinner assembly quick and stress-free.
• Adjust honey and vinegar ratios to create personalized dressing that complements your taste preferences.

Mix Up Your Marinated Chicken Salad

• Mediterranean Herb Swap: Replace oregano with fresh thyme and rosemary for an aromatic Mediterranean flavor profile.
• Protein Power Boost: Substitute chicken with grilled tofu or tempeh for a vegetarian protein-packed alternative.
• Gluten-Free Friendly: Use tamari instead of soy sauce to make the marinade completely gluten-free without changing the taste.
• Low-Carb Option: Replace mixed greens with cauliflower rice or zucchini noodles for a low-carbohydrate base that keeps the dish light and nutritious.

Serving Suggestions for Marinated Chicken Salad

• Mediterranean Feast Plate: Create a vibrant platter with extra olives, warm pita bread, and a dollop of tzatziki sauce alongside your chicken salad for a complete Greek-inspired meal.
• Protein Power Bowl: Transform the salad into a hearty grain bowl by adding quinoa or brown rice underneath, making it more filling and nutritionally balanced for lunch or dinner.
• Fresh Herb Garnish: Sprinkle chopped fresh parsley, mint, or dill on top to add bright, zesty flavors and a beautiful green pop that elevates the entire dish's visual appeal.
• Wine Pairing Suggestion: Complement the marinated chicken's tangy profile with a crisp white wine like Sauvignon Blanc or a light Pinot Grigio that enhances the salad's Mediterranean flavors.

Keep Chicken Salad Fresh Longer

• Store chicken and salad separately in airtight containers in the refrigerator for up to 3 days. Keep dressing in a sealed jar to maintain freshness.
• Gently warm chicken in microwave using 30-second intervals, or reheat in oven at 350°F for 5-7 minutes to prevent drying out. Add a splash of water or broth to retain moisture.
• Keep salad ingredients separate until serving to prevent wilting. Add fresh greens and vegetables when ready to eat to maintain crispness and texture.
• Freeze plain cooked chicken strips in freezer-safe containers for up to 2 months. Thaw overnight in refrigerator before reheating and serving with fresh salad components.

FAQs

• How do I know when the chicken is fully cooked?

Use a meat thermometer to check that the internal temperature of the chicken reaches 165°F (75°C). The chicken should be white throughout with no pink areas and juices should run clear.

• Can I use chicken thighs instead of chicken breasts?

Yes, chicken thighs work great for this recipe. They have more fat content which can make them more flavorful and tender. Just adjust cooking time slightly and ensure they reach the same internal temperature.

• What if I don't have fresh herbs like oregano?

You can substitute dried oregano at a 1:3 ratio. If you don’t have oregano, try dried basil or thyme as alternatives. Dried herbs are more concentrated, so use less than fresh herbs.

Baked Marinated Chicken Salad Recipe

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4.7 from 31 reviews

• Total Time: 1 hour 5 minutes
• Yield: 2 1x

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Description

Mediterranean-inspired Marinated Chicken Salad brings zesty Mediterranean flavors to your dinner table. Fresh herbs, tangy marinade, and perfectly grilled chicken create a light yet satisfying meal you’ll crave again and again.

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Ingredients

Scale 1x2x3x

Protein:

• 2 boneless, skinless chicken breasts

Marinade Ingredients:

• 1/4 cup olive oil
• 2 tablespoons lemon juice
• 2 tablespoons balsamic vinegar
• 2 cloves garlic
• 1 tablespoon dijon mustard
• 1 tablespoon honey
• 1 teaspoon dried oregano
• 1 teaspoon smoked paprika
• Salt
• Pepper

Salad Components:

• 6 cups mixed salad greens
• 1 cup cherry tomatoes
• 1/2 cucumber
• 1/2 red onion
• 1/2 avocado
• 1/4 cup shredded carrots
• 1/4 cup crumbled feta cheese
• 2 tablespoons olive oil
• 2 tablespoons lemon juice

Optional Toppings:

• Toasted nuts
• Croutons
• Fresh herbs

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Instructions

1. Create a vibrant marinade by blending olive oil, lemon juice, soy sauce, minced garlic, oregano, paprika, salt, and pepper in a mixing bowl.
2. Submerge chicken breasts completely in the marinade, ensuring thorough coating. Refrigerate for 30 minutes to 4 hours to maximize flavor infusion.
3. Heat oven to 375°F and position rack in the center. Transfer marinated chicken onto a clean baking sheet, spreading pieces evenly.
4. Roast chicken for 20-25 minutes until internal temperature reaches 165°F, ensuring thorough cooking without drying out the meat.
5. Remove chicken from oven and allow to rest for 5 minutes, which helps retain moisture and makes slicing easier.
6. Cut chicken into elegant, uniform strips across the grain for optimal tenderness.
7. Prepare salad base by combining mixed greens, cherry tomatoes, cucumber, red onion, feta cheese, and optional olives in a spacious bowl.
8. Craft a zesty dressing by whisking olive oil, red wine vinegar, Dijon mustard, honey, salt, and pepper until smooth and well-integrated.
9. Arrange sliced chicken atop the salad greens, strategically positioning pieces for visual appeal.
10. Drizzle prepared dressing over the salad, then garnish with creamy avocado slices.
11. Gently toss ingredients to distribute dressing and ensure even flavor distribution.
12. Serve immediately to maintain crisp textures and optimal temperature.

Notes

• Marinate overnight for deeper flavor infusion, allowing herbs and spices to fully penetrate the chicken meat.
• Choose boneless, skinless chicken breasts for leaner protein and quicker cooking time.
• Try alternative marinades like Greek yogurt or buttermilk for extra tenderness and moisture.
• Use a meat thermometer to ensure precise doneness and prevent overcooking, which can dry out the chicken.

• Prep Time: 40 minutes
• Cook Time: 25 minutes
• Category: Lunch, Dinner
• Method: Baking
• Cuisine: American

Nutrition

• Serving Size: 2
• Calories: 545 kcal
• Sugar: 5 g
• Sodium: 480 mg
• Fat: 38 g
• Saturated Fat: 7 g
• Unsaturated Fat: 30 g
• Trans Fat: 0 g
• Carbohydrates: 12 g
• Fiber: 5 g
• Protein: 40 g
• Cholesterol: 115 mg