Brit’s Healthy Chicken Salad

Every Season is Healthy Chicken Salad Season,

My idea of salad as a kid was, romaine, croutons and ranch. Needless to say I was not a salad person. Now I have multiple amazing salads a week and adding this one to the rotation. This healthy chicken salad recipe is a blast of flavor and super satiating. You will love this.

Healthy Salad Recipe Here We Come!!

The salad game here at the table is about to explode. Not to mention all the healthy nutrient dense recipes that are coming. During the holidays I love to share classic recipes that are a bit more indulgent but as the holiday’s continue I just can’t wait to share my day to day healthy, nutrient dense recipes. This is my true passion.

It is time to buckle up because I have some amazing recipes for you all.
With all that to stay, let’s move on to my links and where you can find me (more below).

I am now an Amazon affiliate so want to disclose that I do have links to products I use in case you guys are curious! Now here’s the part where I drop all my links to my socials for you. Appreciate you!

The first stop is always IG. IG is my stomping grounds, I am there most often to talk on my stories and respond to DMs and comments. So, if you ever want to get in touch with me, my DMs are a great place to go!

Pinterest is the best place to save these recipes. You can put them in a folder and keep it all organized!

The final spot, where big things are happening… YouTube. In the process of recording and creating long form recipe content. Super excited about this and would love to see you over there.

What inspired this salad recipe?

Well, as I said above, I was not a salad girl let alone a healthy salad girl. I started to learn more and more about nutrition and health which made me want to cook more. This lead me to start liking salads more because of the opportunity to mix a lot of nutrient dense foods together.

As I learned more about what tastes good together and compliments each other the more I started enjoying salads.

What inspired this salad in particular was the opening of my fridge… I saw chicken and a sweet potato. Now my brain goes, ‘what can I pair with this’. Basically, I pulled this recipe out of my butt and it worked out. It’s so good. You will just have to trust me and try it!

What you may need for this recipe:

• Quality Olive Oil – Guy’s, this is a must. Don’t skimp. A lot of olive oils in the store are cut with seed oils. Which cause inflammation and gut imbalance. This this the Olive Oil I use. It is 100% Greek olive oil. You don’t have to buy this one, just promise you will do your research and get a good olive oil!
• Unbleached Parchment Paper – This is another sneaky unhealthy thing in our kitchens. Make sure you get a quality one. You will need this to toast the sunflower seeds and the sweet potato.

Health Benefits in This Recipe:

Highlighting – Sweet Potato:

• High Mineral Content – They provide potassium, which helps regulate blood pressure and maintain proper muscle and nerve function, and manganese, important for metabolism and bone health.
• High in Fiber – Packed with dietary fiber, promoting digestive health and helping maintain steady blood sugar levels.
• Packed with Antioxidants – The bright orange or purple color indicates a high level of antioxidants like beta-carotene and anthocyanins. These compounds help combat free radicals, reducing inflammation and lowering the risk of chronic diseases like heart disease and cancer.
• Supports Blood Sugar Regulation – They have a low-to-medium glycemic index, meaning they can help prevent spikes in blood sugar levels. Their fiber content further aids in this process.
• Boosts Immunity – The high vitamin A content is crucial for maintaining the health of your immune system by supporting the mucous barriers in your body, such as those in the gut.
• Promotes Skin and Eye Health – Beta-carotene converts to vitamin A in the body, which is essential for maintaining healthy vision and skin.
• Energy Booster – Complex carbohydrates in sweet potatoes provide sustained energy without causing a rapid spike in blood sugar levels.

Sunflower Seeds:

• Rich in Healthy Fats – Sunflower seeds are high in heart-healthy unsaturated fats, particularly polyunsaturated fats, including omega-6 fatty acids, which support cell health and brain function.
• Excellent Source of Vitamin E – They are one of the best natural sources of vitamin E, a powerful antioxidant that protects cells from damage, supports skin health, and boosts immunity.
• Loaded with Minerals – Magnesium: Helps with muscle function, supports a healthy heart, and promotes strong bones. – Selenium: Acts as an antioxidant, protecting cells and boosting thyroid health. – Zinc: Supports the immune system and promotes wound healing.
• High in Protein – A handful of sunflower seeds provides plant-based protein, making them a great snack for muscle repair and maintenance.
• Rich in Fiber – The seeds contain dietary fiber, which aids digestion, supports gut health, and helps maintain steady blood sugar levels.
• Packed with Antioxidants – Beyond vitamin E, sunflower seeds contain phenolic acids and flavonoids that help reduce inflammation and combat free radicals.
• Promotes Skin and Hair Health – The vitamin E and essential fatty acids in sunflower seeds nourish your skin and hair, keeping them healthy and radiant.
• Mood Booster – They contain tryptophan, an amino acid that helps produce serotonin, which can improve mood and reduce stress.

The Recipe:

Ingredients:

• 1 Large Red Leaf Romaine
• 1 Large Sweet Potato – Cubed small
  -1 Tbsp Garlic Powder, 1 Tbsp Onion Powder, Pinch of Salt, Fresh Pepper, 1/2 Tbsp Paprika, 4 Tbsp Olive Oil
• 1-1.5 Cups of Shredded Chicken (can use rotisserie)
• 1/2 Cup of Parmesan – Thick sliced (as pictured)
• 2 Large Yellow Beets – Boiled, peeled and chopped
• 5 Green Onions – Chopped small
• 1/2 Cup of Raw Unsalted Sunflower Seeds
• 1/4 Cup of Hemp Seeds
• 2 Tbsp Ground Flax Seeds

The Dressing:

• 1/4 Cup Apple Cider Vinegar
• 1/4 Cup Cilantro – Chopped suppper fine
• 1/3 Cup Extra Virgin Olive Oil
• 1 Tbsp Dijon Mustard
• 1 Minced Garlic Clove
• Pinch of Salt
• Hint of Fresh Ground Pepper
• Squeeze of Half a Lemon
• 1 Tbsp of Honey

Method:

1. First we start with the quickest and easiest part the sunflowers. Pre-heat the oven to 350F/176.7C.
2. On a baking tray, parchment line it and pour your sunflowers on. Bake for 8 minutes. Check them at 6 minutes incase your oven runs hotter than mine.
   When they look golden like mine, pour them immediately from the pan to a bowl so they don’t continue to cook. Set the bowl aside and continue with the recipe.

3. Pre-heat the oven to 425F/218.3C. Next we are going to peel our sweet potato and cut it into small cubes. You want them tiny.

4. Now add the olive oil and seasonings, give it a good stir and pour out the sweet potato on a parchment lined baking tray.

5. Bake the sweet potato on 15 minutes, then stir and bake for an additional 15 minutes, until they are soft and hits of crispy.

6. Take your beets with the skin on and place them in a pot. Fill the pot with water.
7. Place the pot on the stove and bring to a boil. Boil beets for 20-40 minutes until a knife comes out of the beet easily.
8. Strain them and run cold water on them until they can be handled. Peel the skin off with your hands and then cut them up into cubes. [As pictured above.]

9. Next you are going to rinse your lettuce and chop it up. You can play with the size. I typically like my lettuce chopped a bit smaller.
10. Wash your green onions and chop them thin. Don’t forget to shave the parmesan.

11. In a large salad bowl, add the romaine, golden beets, chicken (I used rotisserie) and sweet potatoes (after they have cooled).

12. Now add your shaved parmesan and green onions.

13. Then we will add the final few ingredients, hemp seeds, sunflower seeds and ground flaxseeds.

14. Mix the salad well before you add the salad dressing on top!
15. For the dressing, just mix all the ingredients together in a bowl and add it to the top of your salad!

16. Your chicken, sweet potato salad is complete!!! I served this salad with a side of smashed potatoes and it was perfect!!

Questions/Comments?

I hope you enjoyed this salad and be prepared for all the amazing salads to come!!!

Please comment and let me know how this salad turned out for you! I love to hear your feedback so I can always improve my recipes and grow!

Also if you make this don’t forget to share your creations on Instagram and tag me so I can see your amazing salads!

Thank you so much for being here! I appreciate you all and your support!

Other Recipes you will love:

Roasted Tomato Soup – This soup is nourishing and flavorful. You will love it.
Coq Au Vin Blanc – A healthy French recipe for you and the family!
Harvest Salad – This is not just a fall salad, if the acorn squash is our of season you can totally make this with sweet potato.

Dill & Grape Salad Recipe – With Tahini Dressing

Loaded Egg Salad – Protein Packed & Satiating