Healthy Grilled Chicken Salad with Peanut Dressing

Why You’ll Love This Recipe

I love how this salad strikes the perfect balance between bold flavor and clean eating. The homemade peanut dressing is slightly sweet, tangy, and spicy all at once, and the grilled chicken adds plenty of lean protein. With a mix of crisp veggies, it’s vibrant, nutrient-packed, and anything but boring. Plus, it’s flexible—I can easily swap ingredients based on what I have in the fridge.

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

• 1¼ lb boneless skinless chicken breasts, pounded evenly

• ¼ cup fresh lime juice (about 2 limes)

• ¼ cup natural peanut butter

• 2 tablespoons reduced-sodium soy sauce

• 1 tablespoon toasted sesame oil

• 1 tablespoon pure maple syrup

• 1 teaspoon Sriracha, plus more to taste

• 1 small garlic clove, minced

• 2 romaine hearts, chopped (about 8 cups)

• 2 cups shredded red cabbage

• 1 cup snap peas, strings removed, thinly sliced

• 1 cup julienned red or yellow bell pepper

• 1 large carrot, peeled into ribbons

• ¼ cup roasted unsalted peanuts, roughly chopped

Directions

1. I start by whisking together the lime juice, peanut butter, soy sauce, sesame oil, maple syrup, Sriracha, and garlic until smooth—this becomes both the marinade and the dressing.

2. I set aside half of the mixture to use later as the salad dressing.

3. I add the chicken breasts to the remaining half of the sauce and let them marinate for at least 15 minutes (or up to 24 hours in the fridge).

4. While the chicken marinates, I prep the veggies—chopping the romaine, shredding the cabbage, slicing the snap peas and bell pepper, and peeling the carrot into ribbons.

5. I preheat the grill to medium-high heat (about 425°F) and lightly oil the grates.

6. I grill the chicken for 4–5 minutes per side, or until it reaches an internal temp of 163°F. Then I let it rest for 5 minutes before slicing.

7. To finish the dressing, I thin the reserved sauce with about 1 tablespoon of warm water and adjust the seasoning if needed.

8. I toss the veggies with about ⅓ cup of the dressing, then top the salad with the sliced grilled chicken, chopped peanuts, and extra dressing as desired.

Servings and timing

This recipe serves 4.
Prep time: 20 minutes
Cook time: 10 minutes
Total time: 30 minutes

Variations

Here’s how I like to change things up:

• I swap the peanut butter for sunflower seed butter and use pumpkin seeds to make it nut-free.

• I add sliced cucumbers, avocado, or chopped fresh cilantro for extra freshness.

• For more crunch, I toss in crispy wonton strips or baked tortilla chips.

• If I don’t have a grill, I bake the chicken at 425°F for about 16–18 minutes.

Storage/Reheating

This salad is best enjoyed fresh, but here’s how I store parts of it:

• I store the dressing separately in the fridge for up to 5 days.

• I keep the grilled chicken in an airtight container for up to 4 days and reheat it gently if needed.

• I don’t mix the veggies with dressing until just before serving to keep everything crisp.

FAQs

Can I use another protein instead of chicken?

Yes, I’ve made this salad with grilled shrimp, tofu, or even leftover steak. It works beautifully with just about any protein.

Is the peanut dressing spicy?

It has a light kick from the Sriracha. I start with 1 teaspoon and add more if I want more heat.

What if I don’t have a grill?

No problem—I just bake the chicken in the oven at 425°F for 16–18 minutes, or cook it in a skillet on the stove.

Can I meal prep this salad?

Absolutely. I store the components separately and assemble the salad right before eating. It’s perfect for grab-and-go lunches.

What’s a good substitute for maple syrup?

I’ve used honey or agave syrup instead of maple syrup, and both work well to balance the flavor in the dressing.

Conclusion

This Healthy Grilled Chicken Salad with Peanut Dressing is a vibrant, satisfying dish that I keep on repeat. It’s full of texture, color, and bold flavor—without being heavy. Whether I’m making it for a light dinner, lunch, or meal prep, I always feel good about serving it and even better eating it.