As the temperatures rise and the days grow longer, we find ourselves drawn to light, refreshing meals that not only taste great but also help us feel energized and nourished. Enter the Healthy Strawberry Chicken Salad—a vibrant celebration of summer in a bowl. This dish is more than just a salad; it’s a full culinary experience that brings together the tender savoriness of grilled chicken, the natural sweetness of ripe strawberries, the crunch of nuts and fresh greens, and the creamy tang of a custom-crafted dressing. Whether you’re preparing a light dinner for your family, looking for a show-stopping salad for your next picnic, or simply trying to add more fresh fruits and vegetables to your routine in an exciting way, this salad is your golden ticket. And unlike some salads that leave you hungry a few hours later, this one is fully satisfying thanks to the addition of protein-rich chicken and fiber-packed leafy greens. It’s one of those feel-good recipes that checks every box: it’s healthy, filling, beautiful, easy to prepare, and absolutely delicious
Let’s start by discussing why this salad works so well in summer. Summer is strawberry season, and there’s truly nothing like a fresh, sun-ripened strawberry plucked from a local market or your own garden. The flavor is deep, complex, and sweet, with a tartness that makes it ideal for pairing with savory dishes. In this recipe, strawberries act not just as a juicy highlight but also as a flavor bridge. Their sweetness plays beautifully against the saltiness of the chicken, the peppery bite of arugula or spinach, the creaminess of goat cheese or feta, and the sharp acidity of the balsamic-based dressing. A balance of flavors is crucial in any good dish, and here, the harmony is near perfect
But why chicken? Chicken breast is lean, high in protein, and takes on flavors exceptionally well. In this salad, we marinate the chicken briefly to enhance its flavor and tenderness. You can grill it, bake it, or even pan-sear it, depending on your kitchen setup and personal preference. Grilling is especially recommended for summer months because it adds a smoky note that amplifies the salad’s rustic, fresh vibe. If you’ve got leftovers from a rotisserie chicken, feel free to shred that up instead for a faster version of the salad
Now let’s talk about greens. You have a lot of flexibility here. Baby spinach adds a mellow, slightly earthy note and pairs wonderfully with fruit. Arugula contributes a peppery edge that cuts through the sweetness of the strawberries and dressing. Romaine provides crunch, while mixed spring greens offer a wide range of textures and flavors. There’s no single right answer—it all depends on your taste preference. A combination of spinach and arugula is particularly popular for this salad because of how it balances sweetness and spice
And the cheese. This element really elevates the salad from simple to spectacular. Goat cheese adds creaminess and a tangy depth that works beautifully with strawberries. If you’re not a fan of goat cheese, feta is a slightly saltier but still excellent option. Crumbled blue cheese adds a boldness, but should be used sparingly so it doesn’t overpower the fruit. Parmesan shavings lend a nutty, umami-rich touch. The key is to use cheese as a complementary ingredient, not a dominant one
Let’s not forget about the crunch. Nuts and seeds bring not only texture but also healthy fats and additional nutrients. Sliced almonds are light and crisp, while pecans add a buttery richness. Walnuts, known for their brain-boosting omega-3s, are another solid choice. Toasting the nuts before adding them to the salad helps deepen their flavor and makes them more aromatic. A handful of sunflower seeds or pumpkin seeds can also work if you’re looking for a nut-free option
Now comes the soul of the salad: the dressing. You could go classic with a balsamic vinaigrette, but we’re going to take it one step further and create a Strawberry Balsamic Poppy Seed Dressing that ties all the ingredients together. This dressing is light, fruity, and a little tangy, made with fresh strawberries, aged balsamic vinegar, a touch of honey, Dijon mustard, olive oil, and poppy seeds for crunch. It’s creamy without being heavy, and it has just the right balance of acidity and sweetness to elevate every bite of the salad
Ingredients
For the Salad:
• 2 boneless, skinless chicken breasts
• 6 cups mixed greens (arugula, baby spinach, spring mix)
• 1 cup fresh strawberries, hulled and sliced
• 1/2 cup crumbled goat cheese or feta
• 1/4 cup toasted pecans or almonds
• 1/4 small red onion, thinly sliced
• Optional: avocado slices, cucumber, cherry tomatoes
For the Chicken Marinade:
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 garlic clove, minced
• 1 teaspoon dried oregano
• Salt and pepper to taste
For the Strawberry Balsamic Poppy Seed Dressing:
• 1/2 cup fresh strawberries
• 2 tablespoons balsamic vinegar
• 1 tablespoon honey or maple syrup
• 1 teaspoon Dijon mustard
• 1/4 cup extra virgin olive oil
• 1/2 teaspoon poppy seeds
• Pinch of salt and pepper
Instructions
Step 1: Start by marinating the chicken. Place the chicken breasts in a shallow bowl or zip-top bag. Add olive oil, lemon juice, minced garlic, oregano, salt, and pepper. Let the chicken marinate for at least 30 minutes, or up to 2 hours for more flavor
Step 2: While the chicken is marinating, prepare the dressing. Add the strawberries, balsamic vinegar, honey, and Dijon mustard to a blender or food processor. Blend until smooth. With the motor running, slowly drizzle in the olive oil until the dressing emulsifies. Stir in the poppy seeds and season with salt and pepper to taste. Set aside
Step 3: Heat a grill or skillet over medium-high heat. Remove the chicken from the marinade and cook for 6-7 minutes per side, or until fully cooked and the internal temperature reaches 165°F. Remove from heat and let rest for 5-10 minutes before slicing
Step 4: Assemble the salad. On a large platter or individual plates, layer the mixed greens. Arrange the sliced strawberries, red onions, cheese, and nuts on top. Add the sliced chicken and drizzle with the strawberry balsamic dressing just before serving
Step 5: Garnish with extra poppy seeds, fresh herbs like basil or mint if desired, and serve immediately. This salad is best enjoyed fresh but can be partially prepped in advance
Customization Ideas
The beautiful thing about this salad is how easily customizable it is. Want to add more color? Toss in blueberries, raspberries, or thinly sliced apples. Craving even more protein? Add a hard-boiled egg or chickpeas. Need a dairy-free version? Use avocado in place of cheese and choose a honey-free vinaigrette. Want to make it vegetarian? Replace the chicken with grilled tofu or tempeh
Meal Prep Tips
You can easily prep components of this salad ahead of time. Grill the chicken and slice it, store in the fridge for up to 3 days. Make the dressing in advance and keep it in a sealed jar—it will last up to 5 days refrigerated. Wash and dry your greens, and store them with a paper towel in a large container to keep them crisp. Only slice your strawberries and avocado right before assembling to preserve freshness and texture
Nutrition Breakdown (Approximate per serving)
Calories: 420
Protein: 30g
Fat: 24g
Carbohydrates: 22g
Fiber: 5g
Sugar: 9g
Pairings and Serving Ideas
This salad pairs beautifully with a glass of chilled rosé, cucumber water, or a fruity mocktail. Serve it alongside grilled corn, crusty bread, or a light chilled soup like gazpacho for a complete summer meal. For dessert, consider a simple fruit sorbet or yogurt parfait
Why You’ll Love This Recipe
This salad isn’t just healthy—it’s vibrant, versatile, and stunningly flavorful. It’s ideal for people trying to eat cleaner without sacrificing taste. The balance of protein, healthy fats, fresh produce, and tangy-sweet dressing makes it a full, satisfying meal. And because the ingredients are flexible, you can easily adapt it for different dietary needs or what you have in your pantry
Whether you’re serving it at a summer cookout, bringing it to a potluck, or meal prepping lunches for the week, this Healthy Strawberry Chicken Salad is going to be a hit. It looks fancy, tastes amazing, and leaves you feeling light and refreshed. Add it to your summer recipe rotation and you’ll never look at salad the same way again
Final Thoughts
At its core, this salad is about celebrating the best flavors of summer in a health-forward, crave-worthy dish. The sweetness of strawberries, the savory grilled chicken, the bold greens, and the rich dressing come together to create something far greater than the sum of its parts. Every bite brings a refreshing contrast that makes eating well feel indulgent, not restrictive. It’s the kind of meal that turns a casual lunch into an occasion. So the next time you see strawberries overflowing at the market, grab an extra pint and make this Healthy Strawberry Chicken Salad. Your taste buds (and your body) will thank you