A refreshing and wholesome salad combining tender grilled chicken, fresh spinach, juicy strawberries, and a light vinaigrette. This colorful salad is perfect for a healthy lunch or a light dinner, offering a balance of protein, vitamins, and antioxidants.

FULL RECIPE

Ingredients

• 2 cups fresh spinach leaves, washed and dried
• 1 cup strawberries, hulled and sliced
• 1 grilled chicken breast, sliced (about 6 oz)
• 1/4 cup crumbled feta cheese
• 1/4 cup sliced almonds, toasted
• 2 tablespoons red onion, thinly sliced
• 2 tablespoons balsamic vinaigrette dressing
• Salt and pepper to taste

Directions

1. Prepare the grilled chicken breast by seasoning with salt and pepper, then grill until fully cooked. Let it rest and slice thinly.
2. In a large salad bowl, combine the spinach leaves, sliced strawberries, red onion, and toasted almonds.
3. Add the sliced grilled chicken on top of the salad mixture.
4. Sprinkle crumbled feta cheese over the salad.
5. Drizzle with balsamic vinaigrette dressing and toss gently to combine.
6. Adjust seasoning with salt and pepper if needed. Serve immediately.

Nutritional Information

• Calories: 350 kcal
• Protein: 32 g
• Carbohydrates: 15 g
• Dietary Fiber: 4 g
• Sugars: 8 g
• Fat: 15 g
• Saturated Fat: 3 g
• Cholesterol: 75 mg
• Sodium: 300 mg
• Vitamin A: 60% DV
• Vitamin C: 70% DV
• Calcium: 15% DV
• Iron: 10% DV

Health Benefits of Spinach in the Salad

Spinach is a nutritional powerhouse rich in vitamins A, C, and K, along with minerals like iron and magnesium. Its high antioxidant content helps combat oxidative stress and inflammation, supporting overall health. Including spinach in this salad not only adds vibrant color but also boosts immunity and promotes healthy skin and bones.

Nutritional Value of Strawberries

Strawberries bring a burst of sweetness and a wealth of nutrients including vitamin C, manganese, and fiber. They are low in calories and packed with antioxidants such as anthocyanins, which support heart health and help regulate blood sugar levels. Their natural sweetness reduces the need for added sugars in dishes.

The Role of Grilled Chicken as a Protein Source

Grilled chicken provides a lean, high-quality protein essential for muscle repair and growth. It also offers important B vitamins and minerals like phosphorus and selenium. Using grilled chicken in the salad keeps it light yet satisfying, making it an excellent choice for those aiming to maintain a balanced diet.

Importance of Healthy Fats from Almonds

The toasted sliced almonds contribute healthy monounsaturated fats, which support heart health and help reduce bad cholesterol. Almonds also provide vitamin E, magnesium, and fiber. Their crunchy texture contrasts nicely with the soft spinach and juicy strawberries, enhancing the overall eating experience.

Benefits of Feta Cheese in Moderation

Feta cheese adds a creamy, tangy flavor to the salad while contributing calcium and protein. Though higher in sodium than some cheeses, using it sparingly balances flavor and nutrition. It also offers probiotics, which can promote gut health.

Why Red Onion Adds Nutritional Value and Flavor

Red onions contain antioxidants such as quercetin, which have anti-inflammatory and anti-cancer properties. Their sharp yet slightly sweet flavor adds complexity to the salad. Including red onion can also aid digestion and improve heart health.

The Advantage of Using Balsamic Vinaigrette

Balsamic vinaigrette is a lighter dressing option compared to creamy dressings. It adds flavor without excessive calories or saturated fat. The vinegar also has antimicrobial properties and may help regulate blood sugar. Choosing a quality balsamic vinaigrette enhances the salad’s taste while keeping it healthy.

How This Salad Supports Weight Management

Combining lean protein, fiber-rich fruits and vegetables, and healthy fats, this salad promotes satiety and balanced blood sugar levels. Its low-calorie density allows for a satisfying portion size without overconsumption of calories, which is beneficial for weight management and metabolic health.

Seasonal and Fresh Ingredients for Optimal Taste

Using fresh, seasonal spinach and strawberries elevates the salad’s flavor and nutritional profile. Seasonal produce tends to be fresher and more nutrient-dense, supporting local agriculture and reducing environmental impact. This approach also encourages variety in diet throughout the year.

Versatility of the Salad for Meal Planning

This spinach strawberry chicken salad works well as a standalone meal or a side dish. It can be easily adapted by swapping grilled chicken for tofu or nuts for a vegetarian version. The salad’s bright flavors make it suitable for lunchboxes, picnics, or dinner, offering convenience and nutrition.

Tips for Preparing and Storing the Salad

To maintain freshness, prepare the salad close to serving time, especially when adding dressing to prevent sogginess. Leftover grilled chicken can be stored separately and added when ready to eat. Proper storage of ingredients preserves taste and nutrients, ensuring the salad remains enjoyable.

Pairing Ideas to Complement the Salad

This salad pairs well with whole grain bread, quinoa, or a light soup for a complete meal. It can also be served alongside a chilled white wine or herbal iced tea for a refreshing balance. Complementing the salad with these options enhances both flavor and nutritional diversity.

Hydration Benefits from Fresh Produce

Both spinach and strawberries have high water content, contributing to overall hydration. Proper hydration is crucial for maintaining healthy digestion, regulating body temperature, and supporting cognitive function. Adding water-rich ingredients to your meals like those in this salad can help meet daily fluid needs in a delicious, refreshing way—especially valuable in warmer climates or active lifestyles.

Immune System Support through Synergistic Nutrients

This salad offers a powerful combination of immune-boosting nutrients. Vitamin C from strawberries, vitamin A from spinach, and zinc and selenium from grilled chicken all play vital roles in defending the body against infections. When consumed together, these nutrients create a synergistic effect, enhancing the body’s natural defenses more effectively than when consumed individually.

Low-Glycemic Impact for Blood Sugar Control

Thanks to its balance of fiber, protein, and healthy fats, this salad has a relatively low glycemic impact. The fiber from spinach and strawberries slows glucose absorption, while protein from chicken and fat from almonds help stabilize blood sugar levels. This makes the salad a smart option for individuals managing diabetes or looking to avoid energy crashes after meals.

Conclusion

The Spinach Strawberry Chicken Salad is a vibrant, nutrient-dense dish that combines fresh ingredients with health benefits and versatile flavors. It supports overall wellness by providing essential vitamins, minerals, lean protein, and healthy fats in a balanced way. Its ease of preparation and adaptability make it a perfect choice for anyone seeking a wholesome, delicious meal.