Tag: salad

Big Little Bites > salad

Grilled Chicken Salad

Posted on by biglittlebites

Boy have I got a healthy and delicious summer salad for ya, right here!

Last night, I went to a concert and stayed out until 3am. Waking up at 7am to nurse a baby and get the kids off to swim team practice, was a wake-up call that I AM OLD (and also have no business being at a concert until wee hours)! Haha! Had such a great time with hubs dancing the night away, but needed  to take it easy and focus on recharging today. Grilled Chicken Salad was the perfect light but nourishing, healthy salad for this hot day, and it is hitting the spot!

I have a meal-prep trick I love, and want to share with you! If I know I’m going to be cooking more recipes with chicken in the coming week, I’ll trim, filet and season extra servings to store in the fridge. This way, they are ready to add to another meal when I’m struggling or rushing on a busy day. It makes putting together a healthy meal for my family that much easier and is a great way to avoid resorting to unhealthy “fast” choices. I also use this trick when cooking with meat or tempeh. 

Another thing I love? FLAVOR. The seasoning combo for the chicken that tops Grilled Chicken Salad, is on point. This also works really well on tempeh, just double the spice measurements and add juice from half of a lemon, to ensure lots of flavor.

We are off to a pool day at a friends house, so I’m just quickly throwing todays Grilled Chicken Salad together myself. If you’re not in a rush, make sure to let the kids help! We love these knives the kids can safely use to chop vegetables for the Grilled Chicken Salad or help slice the cooked chicken cutlets. Involving littles in recipe production teaches them about making healthy and nutritious food choices, gives them some power in the kitchen, helps their little hands practice motor skills control and most importantly – they’ll be much more likely to eat what’s being served!

* When you click on my favorite product links, I may earn a tiny commission from qualifying purchases, at no cost to you. Thank you for supporting Big Little Bites blog*

organic grilled chicken salad in a wooden bowl with salad spoons and fresh vegetables
organic grilled chicken salad in a wooden bowl with salad spoons and fresh vegetables
Print Recipe

Grilled Chicken Salad

Course: Salad
Cuisine: American

Equipment

  • Cast iron grill pan

Ingredients

  • 1 tbsp olive oil
  • 1/8 tsp ground turmeric
  • 1/4 tsp ground cumin
  • 1/4 tsp garlic powder
  • 1/4 tsp smoked sea salt
  • 2 chicken breasts, trimmed and halved lengthwise into cutlets
  • 4 handfuls salad greens
  • 15-20 pea shoots or sprouts, sliced in half horizontally
  • 3 radishes, chopped
  • 1/2 cucumber, peeled and sliced
  • 1 tomato, chopped in 1/2 inch pieces
  • 1 stalk celery, chopped
  • 1 carrot, chopped

Simple Dressing

  • 1/2 lemon, juiced
  • 4 tbsp olive oil

Instructions

  • Heat a grill pan (this is the one I use) over medium heat.
  • Mix the oil, spices and salt in a small bowl. Using a silicone basting brush, brush the spice mixture onto the chicken before placing it on the grill pan.
  • Place the cutlets on the hot grill pan and allow to cook for 4 minutes on the first side. Flip and cook for an additional 4 minutes on the other side. Move the cooked cutlets to a platter to cool.
  • Assemble washed and dried greens and vegetables in a large salad bowl.
  • Slice the chicken cutlets and arrange them on top of the greens.
  • Dress the salad simply, with lemon juice and olive oil, or try my favorite homemade vinaigrette recipe.

Vegan Chicken Salad

Posted on by biglittlebites

Oh how I love a cold, creamy chicken salad, full of flavor and crunch! What I don’t love, is eating tons of animal foods and how it makes me feel. That’s where Vegan Chicken Salad comes in! I prescribe to a way of life where it feels healthier to eat TONS of vegetables and plant-based protein, with a  little bit of animal foods here and there. 

Eat Plant-Based for Lunch

My diet consists of about 75% vegetables and plants. I stay full from all the fiber, and the plant-based protein that I make sure to include.

One of my favorite sources of plant protein, is tempeh. Tempeh is made from fermented soybeans, and is a cleaner, much less processed, healthier choice compared to tofu. At 16 grams of protein per serving, tempeh has double the amount of protein that tofu offers and 9 grams of fiber!

I love substituting chicken for tempeh, but does that idea make you nervous? If you’ve never used tempeh before, I promise you three things:

1) it’s better for you than tofu

2) the texture is on point (nutty and hearty!)

 3) it’s super easy to use! Head on over to this page first: How to Prep Tempeh

I strive to use plant protein in place of animal protein as often as I can, to get a wide variety of nutrients from the earth. Vegan Chicken Salad is one of my favorite go-to lunch recipes for plant-based protein that keeps me full until dinner!

Vegan Chicken Salad lasts for days in the fridge and is excellent on top of a salad or served sandwiched between two slices of your favorite bread. My favorite way to enjoy Vegan Chicken Salad is with Ezekiel bread that has been brushed with coconut oil and toasted in my panini press! * When you click on my favorite product links, I may earn a tiny commission from qualifying purchases, at no cost to you. Thank you for supporting Big Little Bites blog*

How to Make Vegan Chicken Salad

Tempeh is really affordable, at only a few dollars per package. I have found it in the vegan or produce section at most grocers, including Trader Joes. I always make sure the package clearly states “organic” since soy is the number one genetically modified crop in the world. This recipe only calls for one package, but I like to buy a couple at a time, because it stays good in the fridge for 5-7 days even after the sell-by date as long as it’s unopened. Don’t forget to check out this post on how to prepare your tempeh before using it. 

Grapes are another essential component of Vegan Chicken Salad. I love the plump but soft texture texture and sweet flavor that red grapes offer, but green grapes would be great for some tartness! Go with whichever is your favorite.

Chopped carrots and celery, combined with some nuts or seeds, add the perfect amount of crunch to the soft texture of the Vegan Chicken Salad. If you have kids that are picky about texture, hemp seeds blend in rather inconspicuously and are such a great source of healthy fats. My two favorite add-ons are sunflower seeds and chopped walnuts! 

chopped celery, chopped carrot, chopped grapes, hemp seeds and sunflower seeds on a cutting board

Tarragon and lemon are a classic culinary combination, and they work really well together here. Many people don’t love the flavor of tempeh, but when saturated in this tangy combination of spicy mustard, lemon and tarragon in a vegan mayonnaise base – you won’t even know you’re eating it! 

Speaking of vegan mayonnaise… wondering where to start? Mayo is traditionally made from eggs but we are making a vegan lunch, and I have a child with a bad egg allergy, so I keep Vegenaise on hand, and particularly prefer this version. I’ve actually been using it for years, because I personally find it odd to use any shelf-stable product with egg in it. I can honestly say, I taste no difference and I love that this brand has a simple and short ingredient list. 

tempeh chicken salad mixed with carrots, celery and grapes in a bowl

Ready to make Vegan Chicken Salad? Here are some basic ingredients, but please be creative! This is such a great recipe for mixing in your own ideas!

tempeh chicken salad mixed with carrots, celery and grapes in a bowl
Print Recipe

Vegan Chicken Salad

Enjoy the flavors of chicken salad, without the chicken! A perfect meatless lunch for vegans, or those limiting their consumption of animal foods. This delicious lunch recipe pairs well with bread brushed with coconut oil and toasted in a panini press, or over a salad of choice.
Prep Time15 mins
Course: Main Course
Cuisine: American
Servings: 6

Ingredients

  • 1 pkg organic or non-gmo tempeh, prepped, cubed and ready to use
  • 1 handful red grapes, chopped
  • 1 stalk celery, sliced and diced
  • 1 large carrot, sliced and diced
  • 1 scallion, sliced thin
  • 2 tbsp (choose any combo) raw sunflower seeds, raw pepitas, raw walnut pieces, hemp seeds or almond slivers
  • 1 tsp dried tarragon
  • 1 tsp salt
  • 2 tbsp whole grain or spicy mustard
  • 3 tbsp vegan mayonnaise
  • 2 tbsp fresh-squeezed lemon juice
  • optional: dill or parsley

Instructions

  • Place tempeh, grapes and veggies into a medium sized bowl.
  • In a small bowl, combine tarragon, salt, mustard, vegan mayonnaise and lemon juice. Whisk briefly to combine.
  • Pour liquid mixture over the tempeh mixture, and combine gently. The tempeh may crumble more, and that's ok.