Let me tell you something about chicken salad. Most versions are either drowning in mayo or so boring you forget you're eating them. This Chicken Salad with Orange and Walnuts is neither.
We're talking juicy grilled chicken breast, peppery arugula, crisp iceberg lettuce, sweet orange segments, jewel-like pomegranate seeds, and buttery roasted pecans. All tossed in a honey-mustard-cinnamon dressing that's sweet, tangy, and surprisingly addictive.
It's like fall on a plate. Or winter. Or any time you want a salad that actually tastes like something.
The dressing is the star. Honey, mustard, olive oil, lemon juice, orange juice, and a pinch of cinnamon. Yes, cinnamon. Trust me it works. It adds warmth and depth without tasting like a dessert.
Twenty minutes from start to finish. Two generous servings. And packed with protein, healthy fats, and vibrant flavors.
Let's make a salad that'll ruin boring chicken salad forever.
Try my Easy Cucumber Chicken Salad recipe.
Try my Thai Coconut Chicken Salad recipe.
You'll need a grill or grill pan, a small bowl for the dressing, a cutting board, a knife, a citrus juicer (or your hands), and two plates.
Ingredients (Serves 2):
For the dressing:
For the salad:
Time: 20 minutes
Alright, let's make a salad that's bright, crunchy, juicy, and absolutely delicious.
First, prep the orange. Peel the orange. Separate the pulp into segments. Set the segments aside. Squeeze the juice from the leftover membranes into a small bowl you'll use this for the dressing.
Make the dressing. In the same bowl with the orange juice, add the honey, mustard, olive oil, lemon juice, cinnamon, and a pinch of salt and pepper. Whisk until combined. Set aside.
Prep the chicken. Cut the chicken breast into four even pieces (this helps them cook faster and more evenly). Season with salt and pepper. Coat with a little olive oil.
Grill the chicken. Heat your grill or grill pan over medium-high heat. Cook the chicken pieces for about 4 minutes on each side, until they have nice grill marks.
Now add the dressing. Drizzle 1 tablespoon of the dressing over the chicken. Flip. Cook for 1.5 minutes over lower heat. Then drizzle another 1 tablespoon of dressing. Flip again. Cook for another minute.
Remove from heat. Let the chicken rest for a few minutes, then slice it into strips or bite-sized pieces.
Assemble the salad. In a large bowl, combine the arugula and chopped iceberg lettuce. Toss to mix.
Divide the greens between two plates.
Top with orange segments, sliced chicken, pomegranate seeds, and roasted pecans.
Drizzle with the remaining dressing.
Serve immediately. Eat with a fork. Enjoy every bite.
Try my Green Cilantro-Lime Chicken Salad recipe.
1| No chicken breast? Use chicken thighs (more juicy) or pre-cooked rotisserie chicken (skip grilling).
2| No arugula? Use spinach, mixed greens, or more iceberg.
3| No iceberg? Use romaine or butter lettuce.
4| No orange? Use grapefruit or mandarin oranges.
5| No pomegranate? Use dried cranberries or fresh berries.
6| No pecans? Use walnuts, almonds, or pistachios.
7| No honey? Use maple syrup or agave.
8| No mustard? Use Dijon, whole grain, or yellow mustard.
Try my Tahini Chicken Salad recipe.
1| Spicy version: Add a pinch of cayenne or red pepper flakes to the dressing.
2| Cheesy version: Sprinkle crumbled feta or goat cheese on top.
3| Apple version: Add thin slices of Granny Smith apple for extra crunch.
4| Avocado version: Add sliced avocado for creaminess.
5| Quinoa version: Add Β½ cup cooked quinoa for extra fiber and protein.
6| Vegan version: Use grilled tofu or tempeh instead of chicken. Use maple syrup instead of honey.
7| Low carb version: Reduce honey to 1 tbsp. Add extra pecans for healthy fat.
Try my High Protein Southwest Chicken Salad recipe.
1| Squeeze the orange membranes. After segmenting the orange, squeeze the leftover membrane over the dressing bowl. That's where the juice is.
2| Cut chicken into even pieces. 4 pieces from one breast. They cook faster and more evenly than a whole breast.
3| Don't skip resting the chicken. Let it rest for 3-5 minutes before slicing. The juices redistribute = juicy chicken.
4| Roast your pecans. Raw pecans are fine. Roasted pecans are better. Toast them in a dry pan for 2-3 minutes until fragrant.
5| Taste the dressing. Adjust honey for sweetness, mustard for tang, cinnamon for warmth. Make it yours.
6| Assemble just before serving. The arugula and iceberg will wilt if the dressing sits too long.
Try my Grilled Lemon Chicken Salad recipe.
1| Chicken breast on sale. Buy in bulk. Freeze what you don't use.
2| Pomegranates are seasonal. Cheapest in fall and winter. Buy one you'll have seeds left for snacks.
3| Pecans are the splurge. Buy from bulk bins. A little goes a long way. Walnuts are cheaper.
4| Honey and mustard last forever. Both are pantry staples. Buy store brand.
5| Oranges are cheap. One orange gives you segments and juice.
6| Arugula can be pricey. Swap for baby spinach or use all iceberg.
Fridge (components separately): Store cooked chicken in an airtight container for up to 4 days. Store greens, orange segments, pomegranate seeds, and pecans separately. Dressing keeps for up to 1 week.
Fridge (assembled salad): Not recommended. Greens will wilt. Store separately.
Freezer: Do not freeze. Greens become mush. Chicken texture degrades. Pomegranate seeds burst.
Reheating chicken: Reheat sliced chicken in a skillet over medium heat for 2-3 minutes, or microwave for 45-60 seconds. Do not reheat the greens or toppings.
Meal prep strategy: Cook the chicken, make the dressing, toast the pecans. Store in separate containers. Each day, toss fresh greens with toppings, sliced chicken, and dressing. 5 minutes.
Look, I love a simple green salad. But sometimes when I want something that feels like a meal and tastes like a celebration I make this Chicken Salad with Orange and Walnuts.
The honey-mustard-cinnamon dressing is unexpected and incredible. The grilled chicken is juicy and savory. The arugula is peppery. The iceberg is crisp. The orange is sweet. The pomegranate seeds are tart and pop in your mouth. The pecans are buttery and crunchy.
It's a party in a bowl. And it takes 20 minutes.
Make it for lunch. Make it for dinner. Make it for a dinner party. Make it when you have a pomegranate and no idea what to do with it.
However you serve it, you're getting a high protein, gluten free, dairy free salad that'll make you excited about eating your greens.
Now go segment an orange.
~ Danny Davis
P.S. If you try the spicy version with cayenne, let me know. That's my go-to upgrade. A little heat with the sweet honey and orange? Perfect.
I made a salad that doesn't taste like punishment. π₯ Juicy grilled chicken, peppery arugula, sweet orange, tart pomegranate, buttery pecans, and a honey-mustard-cinnamon dressing.
Servings 2
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Approximate Glycemic Index (GI): 45β50 (low to medium)
Approximate Glycemic Load (GL) per serving: 18β22 (medium)
*Note: This recipe has moderate carbohydrate content (38g per serving) with 6-8g of fiber from the greens, fruit, and nuts. The main carb sources are honey (medium GI, natural sugar), orange (low GI), pomegranate seeds (low GI), and a small amount from lemon and orange juice. The high protein (38g) and fat (32g) from chicken, olive oil, and pecans help lower the overall glycemic response. For a lower GL version, reduce honey to 2 tbsp (or use a sugar-free alternative) and add extra pecans or arugula. For context, pure glucose has a GI of 100.*
