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A vibrant healthy salad in a white bowl with mixed greens, cherry tomatoes, and sliced cucumber.

The Ultimate Healthy Lunch Salad

This is not just a bowl of vegetables; it's a masterclass in texture and a vibrant explosion of flavor. It combines the crunch of fresh greens, the creaminess of avocado, the hearty chew of quinoa, and juicy grilled chicken, all united by a zesty homemade lemon vinaigrette for a satisfying and energizing meal.
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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 2
Course: Lunch, Main Course
Cuisine: Modern American
Calories: 750
Ingredients Equipment Method Notes

Ingredients
  

  • For the Salad:
  • 5 cups mixed greens e.g., romaine hearts and baby spinach
  • 1 cup cooked quinoa, cooled
  • 1 cup cherry tomatoes, halved
  • 1/2 large cucumber, diced
  • 1/4 red onion, thinly sliced
  • 1 ripe avocado, diced
  • 1/4 cup toasted sliced almonds
  • For the Zesty Lemon Vinaigrette:
  • 1/4 cup extra virgin olive oil
  • 2 tablespoons fresh lemon juice
  • 1 teaspoon Dijon mustard
  • 1/2 teaspoon honey or maple syrup
  • 1 clove garlic, finely minced
  • 1/4 teaspoon salt, or to taste
  • 1/8 teaspoon freshly ground black pepper, or to taste

Equipment

  • Large salad bowl
  • Small bowl or jar with a lid
  • Whisk
  • Knife
  • Cutting board
  • Grill or skillet
  • Saucepan
  • Salad spinner

Method
 

  1. Prepare your base components: Cook quinoa according to package directions and let it cool completely. Grill or pan-sear the chicken breast, season well, and let it rest before slicing or cubing.
  2. Make the vinaigrette: In a small bowl or a jar with a tight-fitting lid, combine the extra virgin olive oil, fresh lemon juice, Dijon mustard, honey, and minced garlic. Season with salt and pepper. Whisk vigorously or shake the jar until the dressing is creamy and fully emulsified. Taste and adjust seasoning if needed.
  3. Combine the fresh ingredients: In a large salad bowl, combine the mixed greens, diced cucumber, halved cherry tomatoes, and thinly sliced red onion.
  4. Assemble the salad: Add the cooled quinoa and grilled chicken to the bowl with the greens. Gently toss to distribute the ingredients evenly.
  5. Dress, garnish, and serve: Just before serving, add the diced avocado and toasted almonds to the bowl. Drizzle with about half of the vinaigrette and toss gently until everything is lightly coated. Add more dressing as desired and serve immediately.

Notes

Variations & Tips:
- Protein Swaps: For a vegetarian option, replace chicken with 1 can of chickpeas or black beans. Grilled shrimp, flaked salmon, or a hard-boiled egg also work well.
- Grain-Free: Omit the quinoa and add more vegetables for a low-carb version.
- Add-Ins: Elevate the salad with crumbled feta or goat cheese, Kalamata olives, roasted sweet potatoes, or fresh herbs like dill or parsley.
- Pro Tip: To mellow the sharp taste of the red onion, soak the slices in cold water for 10 minutes before adding to the salad.
- Meal Prep: To prepare this salad ahead of time, store the greens, chopped vegetables, chicken, and quinoa in separate containers. Keep the dressing in a separate jar. Combine and dress just before eating to maintain freshness and crunch.