Spring Chicken Salad Recipes | 5 Light Lunches Under 400 Cal

Five salads. All under 400 calories. Every single one is packed with at least 29 grams of protein.

These vibrant spring chicken salad recipes prove that eating light doesn’t mean eating boring—or going hungry. From zesty Asian-inspired mandarin to fresh Mediterranean artichoke, each recipe brings seasonal flavors to your plate without derailing your health goals. Perfect for office lunches or light dinners, these salads meal prep beautifully for busy weeks ahead.

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.

Jon Simon

Asian-Inspired Mandarin Chicken Salad

No ratings yet

A light yet satisfying salad with an ideal balance of sweet, tangy, and savory flavors. Tender grilled chicken combines with crisp vegetables, juicy mandarin oranges, and a zesty Asian-inspired dressing on a bed of fresh mixed greens.

Print Recipe Pin Recipe

Prep Time 20 minutes mins

Cook Time 15 minutes mins

Total Time 35 minutes mins

Servings: 4 servings

Course: Appetizer, dinner, lunch, Main Dish, Salad

Cuisine: American, Asian, Asian-fusion, Chinese

Calories: 375

Ingredients Equipment Method Nutrition Notes

Ingredients

  

1x2x3x?

For the Salad

• 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

For the Dressing

• 1/4 cup rice vinegar
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon sesame oil
• 1 tablespoon honey
• 1 teaspoon fresh ginger grated
• 1 clove garlic minced

Equipment

• 1 Grill pan or outdoor grill
• 1 Large mixing bowl
• 1 Small mixing bowl for dressing
• 1 Whisk
• 1 cutting board
• 1 Chef’s knife
• Measuring cups and spoons
• 1 Tongs
• 1 Grater

Method

 

1. Season chicken breasts with salt and pepper. Grill for 6-7 minutes per side until internal temperature reaches 165°F (74°C). Let rest for 5 minutes, then slice against the grain.
2. While the chicken cooks, whisk together rice vinegar, soy sauce, sesame oil, honey, ginger, and garlic in a small bowl to make the dressing.
3. Toast the almonds in a dry skillet over medium heat for 2-3 minutes until fragrant, watching carefully to prevent burning.
4. Combine salad greens, bell pepper, and carrots in a large bowl.
5. Top with sliced chicken, mandarin segments, and toasted almonds. Drizzle with dressing and sprinkle with sesame seeds just before serving.

Nutrition

Calories: 375kcalCarbohydrates: 18gProtein: 32gFat: 21gCholesterol: 75mgSodium: 385mgFiber: 5gSugar: 12g

Notes

The dressing can be made up to 3 days in advance and stored in an airtight container in the refrigerator. For meal prep, cook the chicken and prepare the vegetables in advance, but add the dressing just before serving to maintain freshness and prevent wilting.

Tried this recipe?

Let us know how it was!

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 easier for meal prep, cook the chicken and prepare the vegetables in advance, but wait to add the dressing until just before serving 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.

Jon Simon

Mediterranean Grilled Chicken and Artichoke Salad

No ratings yet

A delightful spring meal combining grilled marinated chicken, tender artichoke hearts, and crisp vegetables on a bed of mixed greens with Mediterranean flavors including kalamata olives and feta cheese.

Print Recipe Pin Recipe

Prep Time 20 minutes mins

Cook Time 15 minutes mins

Marinating Time 2 hours hrs

Total Time 35 minutes mins

Servings: 4 servings

Course: dinner, lunch, Main Dish, Salad

Cuisine: American, greek, Mediterranean

Calories: 392

Ingredients Equipment Method Nutrition Notes

Ingredients

  

1x2x3x?

For the Chicken and Marinade

• 1 pound boneless, skinless chicken breasts
• 2 tablespoons extra virgin olive oil
• 2 tablespoons lemon juice fresh
• 1 tablespoon dried oregano
• 2 cloves garlic minced
• salt and pepper to taste

For the Salad

• 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 feta cheese crumbled

Equipment

• 1 Grill or grill pan
• 1 Large mixing bowl
• 1 cutting board
• 1 Chef’s knife
• Measuring cups and spoons
• 1 Tongs
• 1 Serving platter
• 1 Small whisk
• 1 Plastic wrap or container for marinating

Method

 

1. Combine olive oil, lemon juice, oregano, garlic, salt, and pepper in a bowl to create the marinade. Place chicken breasts in the marinade, cover, and refrigerate for 2 hours.
2. Preheat the grill to medium-high heat. Remove chicken from marinade, reserving the marinade for later.
3. Grill chicken for 6-7 minutes per side until internal temperature reaches 165°F (74°C). Let rest for 5 minutes, then slice into strips.
4. While the chicken rests, arrange mixed greens on a serving platter. Top with artichoke hearts, cherry tomatoes, red onion, and kalamata olives.
5. Place sliced chicken on top of the salad. Sprinkle with crumbled feta cheese and drizzle with the reserved marinade that has been heated through.

Nutrition

Calories: 392kcalCarbohydrates: 12gProtein: 35gFat: 24gCholesterol: 85mgSodium: 580mgFiber: 6g

Notes

Ensure the chicken is at room temperature before grilling for even cooking. 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 freshness and prevent wilting. Store any leftover components separately in airtight containers for up to 3 days.

Tried this recipe?

Let us know how it was!

For best results, verify the 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)

Jon Simon

Strawberry Spinach Chicken Salad with Poppy Seed Dressing

No ratings yet

A delightful spring salad combining tender grilled chicken breast with fresh baby spinach, sweet sliced strawberries, crunchy almonds, and a tangy homemade poppy seed dressing for a light yet satisfying meal.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 12 minutes mins

Total Time 27 minutes mins

Servings: 2 servings

Course: dinner, lunch, Main Dish, Salad

Cuisine: American, fusion, Mediterranean

Calories: 385

Ingredients Equipment Method Nutrition Notes

Ingredients

  

1x2x3x?

For the Salad

• 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
• salt and pepper to taste

For the Poppy Seed Dressing

• 1/4 cup olive oil
• 3 tablespoons apple cider vinegar
• 2 tablespoons honey
• 1 tablespoon Dijon mustard
• 2 tablespoons poppy seeds

Equipment

• 1 Grill pan or outdoor grill
• 1 Mixing Bowl
• 1 Whisk
• 1 cutting board
• 1 Sharp Knife
• 1 Measuring cups and spoons
• 1 Large salad bowl
• 1 Tongs

Method

 

1. Season chicken breasts with salt and pepper. Heat a grill pan over medium-high heat.
2. Cook chicken for 6 minutes per side until the internal temperature reaches 165°F (74°C). Remove from heat and let rest for 5 minutes.
3. While the chicken cooks, whisk together olive oil, apple cider vinegar, honey, Dijon mustard, and poppy seeds in a small bowl to make the dressing.
4. Combine baby spinach, sliced strawberries, and red onion in a large salad bowl.
5. Slice the rested chicken and arrange on top of the salad. Drizzle with poppy seed dressing and top with sliced almonds just before serving.

Nutrition

Calories: 385kcalCarbohydrates: 18gProtein: 29gFat: 24gSodium: 320mgFiber: 5gSugar: 12gIron: 3mg

Notes

For best results, use strawberries at peak ripeness for maximum flavor and natural sweetness. The chicken can be grilled in advance and served cold, but dress the spinach just before serving to prevent wilting. To reduce calories, use less dressing or substitute the honey with a sugar-free alternative.

Tried this recipe?

Let us know how it was!

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.

Jon Simon

Lemon Herb Chicken with Spring Mix and Asparagus

No ratings yet

Light and refreshing, this salad combines tender herb-seasoned chicken breast with crisp spring mix lettuce and grilled asparagus, finished with a zesty lemon-Dijon dressing for a perfectly balanced warm-weather meal.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 20 minutes mins

Total Time 35 minutes mins

Servings: 2 servings

Course: dinner, lunch, Main Dish, Salad

Cuisine: American, French, Mediterranean

Calories: 368

Ingredients Equipment Method Nutrition Notes

Ingredients

  

1x2x3x?

For the Chicken

• 2 boneless, skinless chicken breasts 6 oz each
• 1 tablespoon olive oil for cooking
• 1/2 tablespoon fresh thyme chopped
• 1/2 tablespoon fresh rosemary chopped
• 1 clove garlic minced
• 1/4 teaspoon sea salt
• 1/8 teaspoon black pepper

For the Salad

• 4 cups spring mix lettuce
• 8 asparagus spears trimmed

For the Lemon Dressing

• 1 medium lemon juiced
• 1 tablespoon olive oil
• 1 tablespoon Dijon mustard
• 1 tablespoon honey
• 1/2 tablespoon fresh thyme chopped
• 1/2 tablespoon fresh rosemary chopped
• 1 clove garlic minced

Equipment

• 1 Grill pan or skillet
• 1 cutting board
• 1 Chef’s knife
• 1 Mixing bowls 
• 1 Whisk
• 1 Measuring spoons
• 1 Tongs
• 1 Salad spinner

Method

 

1. Season chicken breasts with half the fresh thyme, rosemary, garlic, salt, and pepper.
2. Heat grill pan over medium-high heat with 1 tablespoon olive oil. Cook chicken for 6-7 minutes per side until internal temperature reaches 165°F (74°C).
3. While chicken cooks, trim asparagus and grill for 3-4 minutes until tender-crisp with light char marks. Set aside.
4. Whisk together lemon juice, remaining olive oil, Dijon mustard, honey, and remaining herbs for the dressing.
5. Let chicken rest for 5 minutes, then slice against the grain.
6. Arrange spring mix on plates, top with sliced chicken and grilled asparagus, then drizzle with lemon herb dressing.

Nutrition

Calories: 368kcalCarbohydrates: 12gProtein: 39gFat: 19gSodium: 480mgFiber: 3gSugar: 7g

Notes

For best results, bring chicken to room temperature before cooking to ensure even cooking throughout. The salad can be assembled in advance, but add the dressing just before serving to maintain the greens’ crispness. For meal prep, store grilled chicken and asparagus separately from spring mix, keeping dressing in a separate container for up to 3 days.

Tried this recipe?

Let us know how it was!

For best results, bring the 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.

Jon Simon

Spring Pea and Mint Chicken Salad with Citrus Vinaigrette

No ratings yet

A fresh and vibrant spring salad combining tender chicken breast with sweet blanched peas, bright fresh mint, and crisp radishes, all tossed in a refreshing orange-lemon citrus vinaigrette.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 20 minutes mins

Total Time 35 minutes mins

Servings: 4 servings

Course: Appetizer, dinner, lunch, Main Dish, Salad

Cuisine: American, Healthy, Mediterranean, Modern

Calories: 398

Ingredients Equipment Method Nutrition Notes

Ingredients

  

1x2x3x?

For the Chicken

• 1 pound boneless, skinless chicken breasts
• 1 tablespoon olive oil for cooking
• salt and pepper to taste

For the Salad

• 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

For the Citrus Vinaigrette

• 1 orange juiced and zested
• 1 lemon juiced
• 1 tablespoon olive oil
• 1 tablespoon honey
• salt and pepper to taste

Equipment

• 1 Large skillet
• 1 Mixing bowls 
• 1 Whisk
• 1 cutting board
• 1 Sharp Knife
• Measuring cups and spoons
• 1 Colander
• 1 Zester or grater
• 1 Small saucepan for blanching

Method

 

1. Season chicken breasts with salt and pepper. Heat 1 tablespoon olive oil in a large skillet over medium heat.
2. Cook chicken for 6-7 minutes per side until internal temperature reaches 165°F (74°C). Remove from heat and let rest for 5 minutes.
3. While chicken cooks, bring a small saucepan of salted water to a boil. Blanch peas for 2-3 minutes until bright green and tender-crisp. Immediately drain and shock in ice water to stop cooking. Drain well.
4. Make the citrus vinaigrette by whisking together orange juice, orange zest, lemon juice, olive oil, honey, salt, and pepper in a small bowl.
5. Slice the rested chicken against the grain.
6. Combine spring greens, blanched peas, radishes, and red onion in a large bowl. Add sliced chicken and chopped mint. Drizzle with citrus vinaigrette and toss gently to combine.

Nutrition

Calories: 398kcalCarbohydrates: 24gProtein: 35gFat: 12gSodium: 320mgFiber: 6gSugar: 8g

Notes

For best results, allow 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 before blanching. The salad is best assembled just before serving to maintain the crispness of the greens and prevent the mint from wilting.

Tried this recipe?

Let us know how it was!

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.

Final Thoughts

These five spring chicken salad recipes deliver everything you want from a seasonal meal: fresh flavors, satisfying protein, and calorie counts that support your health goals. Whether you’re drawn to the Asian-inspired mandarin’s sweet-savory balance or the Mediterranean’s olive-and-feta tang, there’s a salad here for every taste.

The best part? All five recipes meal prep beautifully. Cook your chicken on Sunday, prep your vegetables, and you’ve got three days of fresh, vibrant lunches waiting in your fridge. Your waistline—and your taste buds—will thank you.

Medical Disclaimer: The nutritional information provided in this article is for informational purposes only. While we strive for accuracy, individual nutritional needs vary. Consult with your healthcare provider or registered dietitian about dietary changes, especially if you’re managing specific health conditions.

Advertisements