Looking for a light and healthy way to enjoy chicken this spring? These five vibrant chicken salad recipes are all under 400 calories, bursting with fresh seasonal flavors, and perfect for a satisfying lunch or dinner. From zesty citrus dressings to crisp spring vegetables, you’ll find a salad to tantalize your taste buds without derailing your healthy eating goals. Get ready to embrace the season with these delicious and nutritious chicken salads!
In this Article
Lemon Herb Chicken Spring Mix Salad (368 calories)
This light, refreshing salad combines tender, herb-seasoned chicken breast with crisp spring mix lettuce for a perfect warm-weather meal. The bright citrus notes from fresh lemon complement the ingredients’ natural flavors while keeping the dish simple and clean.
The beauty of this 5-ingredient salad lies in its simplicity, allowing each component to shine through without overwhelming the palate. The lean protein from the chicken makes it filling enough for a complete meal, while the spring mix provides essential nutrients and a satisfying crunch.
Ingredients:
- 6 oz chicken breast
- 3 cups spring mix lettuce
- 1 fresh lemon
- 2 tablespoons olive oil
- 1 tablespoon dried Italian herbs
Season chicken breast with dried Italian herbs and cook in olive oil over medium heat for 6-8 minutes per side until golden brown and cooked through. While the chicken rests for 5 minutes, place the spring mix in a large bowl. Slice the chicken into strips and arrange over the lettuce. Squeeze fresh lemon juice over the entire dish and drizzle with the remaining olive oil from the pan.
For best results, bring the chicken to room temperature before cooking to ensure even cooking throughout. If the chicken breast is particularly thick, butterfly it or pound it to an even thickness before cooking. Store any leftover salad components separately and assemble just before serving to maintain freshness and prevent wilting.
Key Highlights
- All five chicken salads range from 368-398 calories, making them perfect for health-conscious spring meals.
- Fresh ingredients like mandarin oranges, strawberries, artichokes, and spring peas add seasonal variety and nutritional value.
- Each salad provides substantial protein (29-39g) while keeping carbohydrates low (12-18g where specified).
- Homemade dressings use healthy ingredients like olive oil, vinegar, and citrus juices instead of heavy, high-calorie alternatives.
- Salads can be meal-prepped in advance, with components stored separately for up to three days of fresh lunches.
Asian-Inspired Mandarin Chicken Salad (375 Calories)
Asian-Inspired Mandarin Chicken Salad delivers a light yet satisfying meal with an ideal balance of sweet, tangy, and savory flavors. This invigorating salad combines tender grilled chicken with crisp vegetables, juicy mandarin oranges, and a zesty Asian-inspired dressing, all served on a bed of fresh mixed greens. For a healthier cooking method, consider using an air fryer technology to prepare the chicken with up to 98% less oil while maintaining the same delicious taste and texture.
Preparation time: 20 minutes | Cooking time: 15 minutes | Total time: 35 minutes | Servings: 4
Ingredients:
- 1 pound boneless, skinless chicken breasts
- 8 cups mixed salad greens
- 2 mandarin oranges, segmented
- 1 red bell pepper, thinly sliced
- 2 carrots, julienned
- 1/2 cup sliced almonds, toasted
- 2 tablespoons sesame seeds
- 1/4 cup rice vinegar
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon sesame oil
- 1 tablespoon honey
- 1 teaspoon grated ginger
- 1 clove garlic, minced
Tools:
- Grill pan or outdoor grill
- Large mixing bowl
- Small mixing bowl for dressing
- Whisk
- Cutting board
- Sharp knife
- Measuring cups and spoons
- Tongs
- Grater
Season chicken breasts with salt and pepper. Grill for 6-7 minutes per side until internal temperature reaches 165°F. Let rest for 5 minutes, then slice against the grain. Whisk together rice vinegar, soy sauce, sesame oil, honey, ginger, and garlic in a small bowl. Combine salad greens, bell pepper, and carrots in a large bowl. Top with sliced chicken, mandarin segments, and almonds. Drizzle with dressing and sprinkle with sesame seeds just before serving.
Nutrition Information (per serving):
Calories: 375
Protein: 32g
Carbohydrates: 18g
Fat: 21g
Fiber: 5g
Sugar: 12g
Sodium: 385mg
Cholesterol: 75mg
For best results, toast almonds in a dry skillet over medium heat until fragrant, observing to prevent burning. The dressing can be made up to 3 days in advance and stored in an airtight container in the refrigerator. To make this salad more convenient for meal prep, cook the chicken and prepare the vegetables in advance, but wait to add the dressing until ready to serve to maintain ideal freshness and prevent wilting.
Mediterranean Grilled Chicken and Artichoke Salad (392 Calories)
Mediterranean Grilled Chicken and Artichoke Salad make for a delightful spring meal that combines lean protein with fresh vegetables and Mediterranean flavors. This light yet satisfying dish serves four people and brings together grilled marinated chicken, tender artichoke hearts, and crisp vegetables on a bed of mixed greens. For efficient preparation, using a food processor’s slicing disc helps achieve perfectly uniform red onion slices in seconds.
Preparation Time: 20 minutes (plus 2 hours marinating) | Cooking Time: 15 minutes
Ingredients:
- 1 pound boneless, skinless chicken breasts
- 2 cups mixed salad greens
- 1 can (14 oz) artichoke hearts, drained and quartered
- 1 cup cherry tomatoes, halved
- 1/2 red onion, thinly sliced
- 1/2 cup kalamata olives, pitted
- 1/4 cup crumbled feta cheese
- 2 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 1 tablespoon dried oregano
- 2 cloves garlic, minced
- Salt and pepper to taste
Tools:
- Grill or grill pan
- Large mixing bowl
- Cutting board
- Chef’s knife
- Measuring cups and spoons
- Tongs
- Serving platter
- Small whisk
- Plastic wrap or container for marinating
To create the marinade, combine olive oil, lemon juice, oregano, garlic, salt, and pepper. Place chicken in the marinade and refrigerate for 2 hours. Preheat the grill to medium-high heat. Grill chicken for 6-7 minutes per side until internal temperature reaches 165°F. Let rest for 5 minutes, then slice. Meanwhile, arrange mixed greens on a platter and top with artichoke hearts, tomatoes, red onion, and olives. Place sliced chicken on top, sprinkle with feta cheese, and drizzle with any remaining marinade that has been heated through.
Nutrition Information (per serving):
Calories: 392
Protein: 35g
Carbohydrates: 12g
Fat: 24g
Fiber: 6g
Sodium: 580mg
Cholesterol: 85mg
For best results, verify chicken is at room temperature before grilling. If using canned artichoke hearts, pat them dry with paper towels to remove excess moisture. The salad can be assembled ahead of time, but add the dressing and feta cheese just before serving to maintain ideal freshness and prevent wilting. Store any leftover components separately in airtight containers for up to 3 days.
Strawberry Spinach Chicken Salad With Poppy Seed Dressing (385 Calories)
Ingredients:
- 2 skinless, boneless chicken breasts (6 oz each)
- 6 cups fresh baby spinach
- 2 cups fresh strawberries, sliced
- 1/4 cup sliced almonds
- 1/4 red onion, thinly sliced
- 2 tablespoons poppy seeds
- 3 tablespoons apple cider vinegar
- 2 tablespoons honey
- 1 tablespoon Dijon mustard
- 1/4 cup olive oil
- Salt and pepper to taste
Tools:
- Grill pan or outdoor grill
- Mixing bowl
- Whisk
- Cutting board
- Sharp knife
- Measuring cups and spoons
- Large salad bowl
- Tongs
Season chicken breasts with salt and pepper. Heat grill pan over medium-high heat and cook chicken for 6 minutes per side until internal temperature reaches 165°F.
Meanwhile, whisk together olive oil, vinegar, honey, mustard, and poppy seeds to make the dressing. Combine spinach, sliced strawberries, and red onion in a large bowl.
Once the chicken is done, let it rest for 5 minutes, then slice. Add chicken to the salad, drizzle with dressing, and top with sliced almonds.
Nutrition Information (per serving):
Calories: 385
Protein: 29g
Carbohydrates: 18g
Fat: 24g
Fiber: 5g
Sugar: 12g
Sodium: 320mg
Iron: 3mg
For best results, verify strawberries are at peak ripeness for maximum flavor and natural sweetness.
The chicken can be grilled in advance and served cold, but the spinach should be dressed just before serving to prevent wilting.
Use less dressing or substitute the honey with a sugar-free alternative to reduce calories.
Lemon Herb Chicken With Spring Mix and Asparagus (368 Calories)
Light and invigorating, this Lemon Herb Chicken With Spring Mix and Asparagus is perfect for warm spring days. The combination of tender chicken breast, crisp vegetables, and zesty lemon dressing creates a balanced, satisfying, and nutritious meal.
Total preparation time is 15 minutes, while cooking time is approximately 20 minutes. This recipe serves two people and can be prepared beforehand, with the dressing stored separately until serving.
Ingredients:
- 2 boneless, skinless chicken breasts (6 oz each)
- 4 cups spring mix lettuce
- 8 asparagus spears
- 1 medium lemon
- 2 tablespoons olive oil
- 1 tablespoon fresh thyme
- 1 tablespoon fresh rosemary
- 2 cloves garlic, minced
- 1/2 teaspoon sea salt
- 1/4 teaspoon black pepper
- 1 tablespoon Dijon mustard
- 1 tablespoon honey
Tools:
- Grill pan or skillet
- Cutting board
- Chef’s knife
- Mixing bowls
- Whisk
- Measuring spoons
- Tongs
- Salad spinner
Season chicken breasts with half the herbs, garlic, salt, and pepper. Heat the grill pan over medium-high heat with 1 tablespoon of olive oil. Cook chicken for 6-7 minutes per side until internal temperature reaches 165°F.
Meanwhile, trim asparagus and grill for 3-4 minutes until tender-crisp. Whisk together the remaining olive oil, lemon juice, Dijon mustard, honey, and herbs for the dressing.
Slice cooked chicken. Arrange spring mix on plates, top with sliced chicken and asparagus, then drizzle with dressing.
Nutrition Information (per serving):
- Calories: 368
- Protein: 39g
- Carbohydrates: 12g
- Fat: 19g
- Fiber: 3g
- Sodium: 480mg
- Sugar: 7g
For best results, bring chicken to room temperature before cooking to guarantee even cooking. The salad can be assembled in advance, but add the dressing just before serving to maintain the greens’ crispness.
If preparing for meal prep, store the grilled chicken and asparagus separately from the spring mix, and keep the dressing in a separate container to maintain freshness for up to 3 days.
Spring Pea and Mint Chicken Salad With Citrus Vinaigrette (398 Calories)
Spring Pea and Mint Chicken Salad With Citrus Vinaigrette brings together the fresh flavors of spring in a light yet satisfying dish. The combination of tender chicken breast, sweet peas, and bright mint creates a perfect balance, while the citrus vinaigrette adds a revitalizing tang to complement the ingredients.
Preparation Time: 15 minutes | Cooking Time: 20 minutes | Total Time: 35 minutes | Servings: 4
Ingredients:
- 1 pound boneless, skinless chicken breasts
- 2 cups fresh or frozen spring peas
- 4 cups mixed spring greens
- 1/4 cup fresh mint leaves, chopped
- 1/2 cup radishes, thinly sliced
- 1/4 cup red onion, thinly sliced
- 2 tablespoons olive oil
- 1 orange, juiced and zested
- 1 lemon, juiced
- 1 tablespoon honey
- Salt and pepper to taste
Tools:
- Large skillet
- Mixing bowls
- Whisk
- Cutting board
- Sharp knife
- Measuring cups and spoons
- Colander
- Zester/grater
Season chicken breasts with salt and pepper. Heat 1 tablespoon olive oil in a skillet over medium heat and cook chicken for 6-7 minutes per side until done. Meanwhile, blanch peas in boiling water for 2-3 minutes and shock in ice water. Make the vinaigrette by whisking together the remaining olive oil, orange juice, orange zest, lemon juice, honey, salt, and pepper. Let chicken rest for 5 minutes, then slice. Combine greens, peas, radishes, and red onion in a large bowl. Add sliced chicken and mint. Drizzle with vinaigrette and toss gently to combine.
Nutrition Information (per serving):
- Calories: 398
- Protein: 35g
- Carbohydrates: 24g
- Fat: 12g
- Fiber: 6g
- Sugar: 8g
- Sodium: 320mg
For best results, allow the chicken to reach room temperature before cooking to ensure even cooking. The vinaigrette can be made up to 24 hours in advance and stored in the refrigerator. If using frozen peas, there’s no need to thaw them before blanching. The salad is best assembled just before serving to maintain the crispness of the greens and prevent the mint from wilting.
To Sum it Up
These vibrant spring salads prove that eating light doesn’t mean sacrificing flavor or satisfaction. Each recipe combines lean chicken with seasonal ingredients and bright dressings while staying under 400 calories per serving. Whether craving Asian-inspired mandarin crunch or Mediterranean flair, these fresh combinations offer something for every palate. Perfect for busy weekday lunches or light dinners, they deliver nutrition and delicious variety to the spring table.
