High-Protein California Chicken Salad

Prep Time: 25 minutes (15 minutes if using rotisserie chicken) | Cook Time: 15 minutes (for chicken) | Total Time: 40 minutes
Difficulty: Easy | Intensity: Low (simple assembly, minimal cooking)
Serves: 4 as a main course | Category: Lunch, Dinner, Meal Prep, Healthy, High-Protein

This isn’t your average chicken salad. Welcome to the High-Protein California Chicken Salad—a vibrant, nutrient-dense powerhouse bowl inspired by the fresh, bold flavors of the West Coast. We combine lean, juicy chicken with creamy avocado, crunchy vegetables, tangy goat cheese, and a zesty cilantro-lime dressing to create a salad that’s as satisfying as it is delicious. Packed with over 40 grams of complete protein per serving and loaded with healthy fats and fiber, this salad is designed to fuel your body, keep you full for hours, and taste absolutely incredible. It’s perfect for a healthy lunch, a light dinner, or a standout meal prep option that won’t get boring.

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Ingredients

For the Chicken & Marinade:

• 1 ½ lbs (680g) boneless, skinless chicken breasts or thighs

• 2 tbsp olive oil

• 1 lime, juiced and zested

• 2 cloves garlic, minced

• 1 tsp chili powder

• 1 tsp ground cumin

• ½ tsp smoked paprika

• ½ tsp kosher salt

• ¼ tsp black pepper

For the California Salad Base:

• 6 cups chopped romaine hearts or butter lettuce

• 1 large ripe avocado, diced

• 1 cup cherry tomatoes, halved

• 1 cup canned corn kernels, drained and rinsed (or fresh grilled corn)

• 1 (15 oz) can black beans, drained and rinsed

• ½ medium red onion, thinly sliced

• 1 large cucumber, diced

For the Cilantro-Lime Dressing:

• ½ cup plain Greek yogurt (full-fat or 2%)

• ¼ cup fresh lime juice (about 2 limes)

• ¼ cup fresh cilantro leaves, packed

• 2 tbsp olive oil

• 1 tbsp honey or maple syrup

• 1 small clove garlic

• ½ tsp salt

• ¼ tsp black pepper

• 2-3 tbsp water to thin, if needed

For the Toppings:

• ⅓ cup crumbled goat cheese or cotija cheese

• 1 avocado, sliced (additional to diced in base)

• ¼ cup roasted pepitas (pumpkin seeds) or slivered almonds

• Fresh cilantro leaves

• Lime wedges for serving

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Instructions

Step 1: Cook the Flavorful Chicken

1. In a shallow dish, whisk together the olive oil, lime juice and zest, minced garlic, chili powder, cumin, smoked paprika, salt, and pepper.

2. Add the chicken breasts, turning to coat. Let marinate for at least 15 minutes at room temperature (or up to 4 hours covered in the fridge).

3. Heat a grill pan, skillet, or outdoor grill over medium-high heat. Cook the chicken for 6-8 minutes per side, or until cooked through and the internal temperature reaches 165°F (74°C).

4. Transfer to a cutting board, tent with foil, and let rest for 5-10 minutes. Then, slice or chop into bite-sized pieces.

Shortcut: Use 4 cups of shredded rotisserie chicken. Toss it with the spices and a splash of lime juice to mimic the flavor.

Step 2: Whisk Together the Creamy Dressing

1. While the chicken cooks, make the dressing. In a blender or food processor, combine the Greek yogurt, lime juice, cilantro, olive oil, honey, garlic, salt, and pepper.

2. Blend until completely smooth and vibrant green. Taste and adjust seasoning. If the dressing is too thick for your liking, blend in water, one tablespoon at a time, until desired consistency is reached. Set aside.

Step 3: Assemble the Salad Bowls

1. Divide the Greens: Place 1 ½ cups of chopped romaine into each of four large, shallow bowls or meal prep containers.

2. Add the Colorful Base: Artfully arrange the diced avocado, cherry tomatoes, corn, black beans, red onion, and cucumber over the greens in sections or mixed together.

3. Top with Protein: Divide the warm (or cooled) sliced chicken evenly among the bowls, placing it prominently on top.

Step 4: The Final Garnish & Serve

1. Drizzle each bowl generously with the cilantro-lime dressing.

2. Finish with the crumbled goat cheese, roasted pepitas, extra avocado slices, and a few fresh cilantro leaves.

3. Serve immediately with a lime wedge on the side for an extra burst of freshness.

Step 5: For Meal Prep

1. For make-ahead lunches, assemble components separately. Keep dressing in a small sealed container. Store the chopped vegetables (except avocado) and cooked chicken in separate containers in the fridge.

2. The morning of, assemble your bowl: greens, then vegetables, then chicken. Add diced avocado and pack the dressing on the side. Dress just before eating to keep everything crisp.

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Chef’s Notes & Tips for Success

• Chicken Texture: For the juiciest chicken, don’t skip the rest time after cooking. Letting it rest allows the juices to redistribute.

• Avocado Trick: To prevent browning in prepped salads, keep the avocado pit with the diced pieces or toss them very lightly with a squeeze of lime juice.

• Dressing Consistency: The dressing will thicken in the fridge. If preparing ahead, you may need to whisk in an extra tablespoon of water or lime juice before using.

• Customize Your Bowl:

  • Grain Addition: Add ½ cup of cooked quinoa, brown rice, or farro to the bottom of the bowl for extra complex carbs and fiber.

  • Spice It Up: Add sliced jalapeños or a dash of hot sauce to the dressing.

  • Different Protein: Substitute grilled shrimp, steak, or baked tofu for the chicken.

• Storage: Assembled, undressed salads (without avocado) can be stored in airtight containers in the refrigerator for up to 2 days. Dressing will keep for up to 5 days.

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Nutrition Information (Per Serving, 1 bowl as described)

**Percent Daily Values are based on a 2000 calorie diet. These are carefully calculated estimates. Actual values may vary based on specific ingredients and brands used, particularly the sodium content of canned beans and cheese.*