Are you looking for a fresh, delicious, and healthy meal that’s easy to prepare and perfect for any time of the day? This Baked Marinated Chicken Salad recipe is the perfect solution! Featuring juicy, marinated chicken baked to perfection and paired with a colorful mix of fresh vegetables, this salad is not only packed with flavor but also full of nutrients. Whether you’re preparing lunch, dinner, or meal prepping for the week, this recipe is a great choice for a light yet satisfying meal. Let’s dive into the details so you can whip up this healthy, mouthwatering salad today!
What Is Baked Marinated Chicken Salad?
Baked Marinated Chicken Salad is a hearty, nutritious dish that combines tender, marinated chicken breasts with fresh greens and vegetables, creating a flavorful and satisfying salad. The chicken is marinated in a blend of olive oil, herbs, and seasonings, then baked to juicy perfection. Paired with a colorful medley of crisp veggies and a tangy dressing, this salad is a perfect balance of protein, fiber, and fresh flavors. It's a versatile meal that works for lunch, dinner, or meal prep, and can be easily customized to suit your taste or dietary preferences.
Ingredients List for Baked Marinated Chicken Salad
Here’s everything you need to create this flavorful and healthy Baked Marinated Chicken Salad:
For the Chicken Marinade:
- 2 boneless, skinless chicken breasts (or thighs if preferred)
- ¼ cup olive oil
- 2 tablespoons lemon juice (freshly squeezed)
- 2 tablespoons soy sauce (or tamari for gluten-free)
- 3 cloves garlic, minced
- 1 teaspoon Dijon mustard (optional, for added depth)
- 1 teaspoon dried oregano (or Italian seasoning)
- 1 teaspoon paprika
- Salt and pepper, to taste
For the Salad:
- 6 cups mixed salad greens (such as spinach, arugula, or romaine)
- 1 cup cherry tomatoes, halved
- 1 cucumber, sliced
- 1 red bell pepper, thinly sliced
- ½ red onion, thinly sliced
- ½ cup feta cheese, crumbled (optional)
- ¼ cup olives, pitted and sliced (optional)
- ½ avocado, sliced (optional, for extra creaminess)
- 2 tablespoons fresh parsley or cilantro, chopped (for garnish)
For the Dressing:
- 3 tablespoons olive oil
- 2 tablespoons balsamic vinegar (or lemon juice)
- 1 teaspoon Dijon mustard
- 1 teaspoon honey (optional, for sweetness)
- Salt and pepper, to taste
Additional Ingredients for Extra Flavor
If you want to elevate the flavors in your Baked Marinated Chicken Salad, here are some extra ingredients you can add:
- Toasted nuts (like almonds, walnuts, or pecans) for added crunch and healthy fats.
- Sun-dried tomatoes for a tangy, sweet flavor.
- Roasted vegetables (like sweet potatoes, zucchini, or carrots) for a warm element.
- Grilled corn for a touch of sweetness and texture.
Substitutions and Variations
This salad is incredibly versatile, and you can easily adjust it to suit your dietary preferences or what you have on hand:
- Vegetarian version: Substitute the chicken with marinated tofu, tempeh, or roasted chickpeas for a plant-based protein option.
- Dairy-free: Skip the feta cheese or use a dairy-free cheese alternative.
- Low-carb: Omit the honey from the dressing and consider adding more low-carb veggies like zucchini or cauliflower.
- Gluten-free: Use tamari instead of soy sauce in the marinade and double-check that any store-bought ingredients are certified gluten-free.
Step-by-Step Cooking Instructions

Let’s get into the details of how to prepare this delicious and healthy Baked Marinated Chicken Salad!
Step 1: Marinate the Chicken
In a small bowl, whisk together the olive oil, lemon juice, soy sauce, minced garlic, Dijon mustard, dried oregano, paprika, salt, and pepper. Pour the marinade into a resealable plastic bag or shallow dish, then add the chicken breasts. Seal the bag or cover the dish and marinate the chicken for at least 30 minutes, or up to 2 hours in the refrigerator. For the best flavor, aim to marinate the chicken for a full 2 hours.
Step 2: Bake the Chicken
Preheat your oven to 400°F (200°C). Remove the chicken breasts from the marinade and shake off any excess liquid. Place the chicken on a lined baking sheet or in a baking dish, and bake for 20-25 minutes, or until the internal temperature reaches 165°F (75°C) and the chicken is fully cooked. Let the chicken rest for 5 minutes before slicing.
Step 3: Prepare the Salad
While the chicken is baking, prepare your salad ingredients. In a large salad bowl, add the mixed greens, cherry tomatoes, cucumber slices, red bell pepper, red onion, feta cheese, and olives (if using). You can also add avocado slices or any additional ingredients you like at this point.
Step 4: Make the Dressing
In a small bowl, whisk together the olive oil, balsamic vinegar (or lemon juice), Dijon mustard, honey (if using), salt, and pepper. Taste and adjust the seasoning as needed. If you prefer a creamier dressing, you can add a tablespoon of Greek yogurt or mayonnaise.
Step 5: Assemble the Salad
Once the chicken has rested, slice it into thin strips or bite-sized pieces. Arrange the chicken over the salad. Drizzle the dressing over the top and toss the salad gently to combine all the ingredients. Garnish with fresh parsley or cilantro and serve immediately.
How to Cook Baked Marinated Chicken Salad: A Step-by-Step Guide
- Marinate the chicken: Start by preparing a flavorful marinade and allowing the chicken to absorb the flavors for at least 30 minutes (up to 2 hours for best results).
- Bake the chicken: Cook the marinated chicken in the oven until golden and juicy, then let it rest before slicing.
- Prepare the salad: While the chicken is baking, assemble your fresh veggies and any extras like cheese or avocado.
- Make the dressing: Whisk together a simple yet tangy vinaigrette to complement the flavors of the chicken and veggies.
- Assemble the salad: Top your salad with sliced chicken, drizzle with dressing, and enjoy a healthy, balanced meal!
Common Mistakes to Avoid
To ensure your Baked Marinated Chicken Salad turns out perfectly, avoid these common mistakes:
- Skipping the marinade: Marinating the chicken is key to infusing it with flavor. Don’t skip this step, and if you have time, marinate for the full 2 hours.
- Overcooking the chicken: Keep an eye on the chicken as it bakes. Overcooked chicken can become dry and tough. Use a meat thermometer to ensure the internal temperature reaches 165°F (75°C).
- Dressing the salad too early: To avoid soggy greens, don’t add the dressing until you’re ready to serve. Toss the salad just before eating to keep the veggies crisp.
Serving and Presentation Tips
The presentation of your Baked Marinated Chicken Salad can make it even more inviting. Here are some tips for serving:
- Serve on a large platter: For family-style meals, arrange the salad on a large serving platter with the chicken slices beautifully layered on top.
- Garnish with fresh herbs: A sprinkle of fresh parsley or cilantro adds a pop of color and brightness.
- Serve with bread: Pair the salad with a side of crusty bread or pita for a more complete meal.
- Meal prep option: This salad is perfect for meal prepping. Store the salad ingredients and dressing separately, and combine them just before serving to keep everything fresh.
How to Serve Baked Marinated Chicken Salad
Serve the Baked Marinated Chicken Salad in individual bowls or on a large platter for sharing. It’s a light yet satisfying dish that works well as a standalone meal. If you want to round out the meal, serve it alongside a bowl of soup, a fresh fruit salad, or a side of toasted pita or garlic bread.
Presentation Ideas for Baked Marinated Chicken Salad
Make your salad look extra appealing with these presentation ideas:
- Layered presentation: For a beautiful, layered look, arrange the vegetables in sections around the plate and place the sliced chicken in the center.
- Add edible flowers: For a special occasion, top the salad with edible flowers like nasturtiums or pansies to add color and a touch of elegance.
- Use a mason jar for meal prep: Layer the ingredients in a mason jar for an easy, portable salad that you can take to work or school. Keep the dressing separate and add it just before eating.
Baked Marinated Chicken Salad Recipe Tips
- Marinate the chicken in advance: For maximum flavor, marinate the chicken the night before or in the morning, so it's ready to bake by dinnertime.
- Customize the dressing: Feel free to tweak the dressing based on your personal preferences. Add herbs, a splash of citrus, or even some crushed garlic for extra flavor.
- Try grilling instead of baking: If you want a smoky flavor, you can grill the marinated chicken instead of baking it.
Frequently Asked Questions (FAQs)
Can I use chicken thighs instead of breasts?
Yes! Chicken thighs are juicier and more flavorful than chicken breasts. You can
follow the same recipe and bake them until they reach an internal temperature of 165°F (75°C).
How long can I store the leftovers?
Store leftover salad (without dressing) and chicken in separate airtight containers in the refrigerator for up to 3 days. Add dressing and toss just before serving to keep the greens fresh.
Can I freeze marinated chicken?
Yes, you can freeze the marinated chicken in an airtight bag or container for up to 3 months. When ready to use, thaw it in the refrigerator overnight and bake as directed.
What other dressings go well with this salad?
If you're not a fan of balsamic vinaigrette, you can try ranch, Caesar dressing, honey mustard, or even a tahini-based dressing. Just make sure the flavors complement the marinated chicken.
Conclusion
This Baked Marinated Chicken Salad is a perfect combination of fresh, crisp vegetables, juicy, flavorful chicken, and a tangy homemade dressing. Whether you're looking for a healthy meal prep option, a light lunch, or a colorful dinner, this salad fits the bill. The marinated chicken is easy to make, and the vibrant salad is versatile enough to suit any palate. Follow the simple steps, get creative with the ingredients, and enjoy a wholesome, satisfying dish that’s as tasty as it is nutritious!
PrintBaked Marinated Chicken Salad Recipe
This Baked Marinated Chicken Salad recipe combines tender, juicy chicken with fresh greens, crunchy vegetables, and a light homemade dressing. Marinated in a tangy mixture of olive oil, lemon, garlic, and herbs, the chicken is baked to perfection, adding a rich depth of flavor to the salad. Perfect for a healthy lunch or dinner, this easy salad is both filling and nutritious!
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Yield: 4 servings 1x
- Category: salad
- Method: Baked
- Cuisine: Mediterranean
- Diet: Gluten Free
Ingredients
- 2 boneless, skinless chicken breasts
- 4 cups mixed salad greens (spinach, arugula, romaine)
- 1 cucumber, sliced
- 1 cup cherry tomatoes, halved
- ½ red onion, thinly sliced
- 1 avocado, sliced
- ¼ cup feta cheese, crumbled
For the Marinade:
- ¼ cup olive oil
- 2 tbsp lemon juice
- 2 cloves garlic, minced
- 1 tsp dried oregano
- 1 tsp Dijon mustard
- Salt and pepper to taste
For the Dressing:
- ¼ cup olive oil
- 1 tbsp balsamic vinegar
- 1 tsp honey
- 1 tsp Dijon mustard
- Salt and pepper to taste
Instructions
- In a small bowl, whisk together all marinade ingredients. Place chicken breasts in a resealable bag, pour marinade over, and refrigerate for at least 30 minutes (or up to 4 hours).
- Preheat oven to 375°F (190°C). Remove chicken from marinade and bake on a lined baking sheet for 20-25 minutes, until the internal temperature reaches 165°F. Let rest for 5 minutes, then slice.
- While the chicken bakes, assemble the salad by placing greens, cucumber, cherry tomatoes, red onion, and avocado in a large bowl.
- In a separate small bowl, whisk together the dressing ingredients.
- Top the salad with sliced chicken and feta cheese, then drizzle with dressing. Serve immediately.
Notes
- You can grill the marinated chicken instead of baking for a smokier flavor.
- Feel free to add your favorite veggies, such as bell peppers or carrots.
- For a lower-calorie option, omit the feta or use less oil in the dressing.
Nutrition
- Serving Size: 1 salad
- Calories: 400
- Sugar: 5g
- Sodium: 600mg
Leave a Reply