A Rainbow in a Bowl: The Ultimate Blackened Chicken Salad
They say we eat with our eyes first, and this stunning Blackened Chicken Salad is a true feast for the senses! Forget artificial colors; this is the real way to ‘taste the rainbow.’ I’m a huge believer in the power of a hearty, colorful salad, and this one is a daily go-to. The secret? A little meal prep. I turn a drawer in my fridge into a personal ‘salad bar,’ stocked with pre-chopped veggies and cooked proteins. It’s my secret weapon against hanger and makes throwing together a gorgeous, nutrient-packed meal an absolute breeze.
Ingredients
• MAKES: 2 servings · PREP TIME: 15 minutes · COOK TIME: 20 minutes
• 1 pound / 450g boneless, skinless chicken breasts or thighs
• 1 tablespoon / 15ml avocado oil or olive oil
• 2 tablespoons / 30g Blackening Seasoning, homemade or store-bought
• 4 cups / approx. 120g mixed lettuce
• ½ medium avocado, peeled, pitted, and sliced
• ½ small tomato, cut into wedges
• ¼ cup / 40g diced yellow bell peppers
• ¼ cup / 40g diced orange bell peppers
• ¼ cup / 40g Pickled Red Onions, homemade or store-bought
• 1 mini cucumber, diced
• Fresh cilantro, for garnish (optional)
• ½ lime, cut into wedges, for serving (optional)
Instructions
1. Directions1. Preheat your oven to 375°F / 190°C.
2. Pat the chicken dry and place on a plate. Drizzle with oil and sprinkle the blackening seasoning generously on all sides, pressing to adhere.
3. Heat a grill pan or cast-iron skillet over medium-high heat. Once hot, sear the chicken for 1-2 minutes per side until a beautiful crust forms.
4. Transfer the seared chicken to a rimmed baking sheet and bake for 15 minutes, or until the internal temperature reaches 165°F / 74°C. Let it rest on a cutting board for 10 minutes before slicing.
5. To assemble, divide the mixed lettuce between two large bowls. Top with the sliced blackened chicken.
6. Arrange the avocado, tomato, bell peppers, pickled red onions, and cucumber around the chicken.
7. Garnish with fresh cilantro and serve immediately with lime wedges for squeezing over top, if desired.
Nutritional Information
• Nutrition Per ServingCALORIES: 537
• FAT: 22.3g
• PROTEIN: 69.9g
• TOTAL CARBS: 11.8g
• FIBER: 7.1g
• NET CARBS: 4.7g
Pro Tips
• Create a ‘salad bar’ in your fridge by pre-chopping all your vegetables and storing them in separate airtight containers for quick assembly.
• To keep pre-cut veggies like bell peppers and cucumbers crisp, line the bottom of your storage containers with a paper towel to absorb excess moisture.
• Don’t skip the sear! Searing the chicken in a hot pan before baking creates a delicious, flavorful crust and helps lock in the juices.
• Resting the chicken for 10 minutes after cooking is essential. This allows the juices to redistribute, ensuring every slice is tender and moist.
FAQ
Q: Is this blackened chicken salad keto-friendly
A: Yes, with only 4.7g of net carbs per serving, this high-protein, low-carb salad is an excellent keto-friendly meal option.
Q: Can I use chicken thighs instead of breasts
A: Absolutely. The recipe ingredients state you can use either boneless, skinless chicken breasts or thighs for this salad.
Q: What is the secret to juicy blackened chicken
A: The key is to first sear the chicken in a hot pan to create a flavorful crust and lock in juices, then finish baking it in the oven. It’s also essential to let the chicken rest for 10 minutes before slicing.
Q: How can I meal prep for this salad
A: The recipe suggests creating a ‘salad bar’ in your fridge by pre-chopping all your vegetables and storing them in separate airtight containers. You can also cook the chicken ahead of time for quick assembly.
