This Tuscan Chicken Salad is a quick, high-protein chicken salad packed with fresh Mediterranean flavors like sun-dried tomatoes, kalamata olives, baby spinach, extra virgin olive oil, and bright lemon juice. It's easy to make and great for meal prep lunches throughout the week!
As a dietitian, I love finding new ways to create healthy easy recipes with tons of flavor! And I get a lot of requests for quick high-protein lunches. This Tuscan chicken salad is just that. Unlike classic chicken salad made with creamy dressings, this version is dairy free and is dressed with a delicious combination of lemon and olive oil. Fully honest....the first time I made it I almost ate the entire bowl! 😊
This Tuscan chicken salad is great for any time of year because it uses ingredients you can find year-round. You can serve it in a sandwich or wrap or enjoy it with crackers or on top of a bed of your favorite greens. However you choose to eat it, I hope you enjoy it as much as I do!
If you love chicken salads, try my Healthier Classic Chicken Salad, Southwestern Chicken Salad or Green Goddess Chicken Salad next.
More Preppable High Protein Salads
- Healthier Classic Chicken Salad
- Herby Green Goddess Chicken Salad
- Southwest Chicken Salad with Corn and Black Beans
- Creamy Buffalo Chicken Salad
- Cranberry Pecan Chicken Salad with Cottage Cheese
- Mediterranean Tuna Salad
- Buffalo Tuna Salad
- Asian-Inspired Spicy Tuna Salad
- Creamy Dill Pickle Egg Salad
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Key Ingredient Notes and Substitution Ideas
This Tuscan chicken salad uses simple ingredients. Below are some ingredient notes. Check the recipe card for exact ingredient measurements.
- Chicken - I use chicken breasts for this recipe but chicken thighs work too. Cook the chicken using your favorite method and then shred it. I typically season it with salt and pepper and bake it. As a shortcut for this quick recipe, you can use pre-cooked chicken like rotisserie chicken.
- Sun-Dried Tomatoes - I suggest to get the sun-dried tomatoes in a jar with oil and seasonings.
- Baby Spinach - spinach pairs nicely with the other flavors in this recipe. And it adds dietary fiber, antioxidants, and vitamin K. I opt for baby spinach over mature spinach because it's a bit more tender and sweet, but regular spinach will work too.
- Red Onion - onion adds more flavor and a little crunch. You can use onion powder instead if you prefer.
- Kalamata Olives - kalamata olives add a briny component and healthy fats. You can get this same effect by using green olives or capers if you prefer.
- Extra Virgin Olive Oil - this recipe uses a few tablespoons of olive oil which helps everything stay moist and adds nutrition. Extra virgin olive oil is high in an anti-inflammatory Omega-9 fatty acid called oleic acid.
- Lemon Juice - a little lemon juice brightens it up. Don't skip this ingredient because it makes a big difference.
- Garlic Powder - this is optional but I like to add it for the subtle garlic flavor it adds.
- Kosher Salt & Black Pepper - a bit of kosher salt and pepper to tie all the flavors together.
- Optional ingredients if you want to kick it up a notch - parmesan cheese or fresh mozzarella, balsamic vinegar or red wine vinegar, pine nuts, red peppers, cherry tomatoes, dijon mustard, Italian seasoning, or lemon zest would all make great additions.
How to Make Tuscan Chicken Salad
Below are the instructions for how to make this recipe with visuals I hope are helpful! The recipe card at the bottom has the full recipe.
- Step 1: Chop your chicken into small pieces or shred it. I like to pulse it in a food processor to shred it. Finely chop the sun-dried tomatoes, red onion, kalamata olives, and spinach. Add them to a large bowl with the chicken.
- Step 2: Top with the olive oil, lemon juice, garlic powder, salt & pepper. Stir or toss to combine. Give it a taste and adjust the seasoning as needed.
Hint: If you prefer a more moist chicken salad, add more olive oil or lemon juice. If you like a creamy chicken salad, feel free to add some plain Greek yogurt to make it creamy.
Dietitian Tip
It seems basic, but having easy lunches like this healthy chicken salad prepped and ready to go is so helpful, especially on busy days. Once you prep it for the week you can make a 5 minute lunch by adding it on top of a bed of arugula, in a wrap, or between two slices of sourdough for a chicken salad sandwich. 😊
Video of How to Make Tuscan Chicken Salad
Here's a video of how to make this recipe that I hope is helpful.
Variations
The best part about this Tuscan Chicken Salad is you can customize it based on your preference. Below are some ideas.
- Spicy - add red pepper flakes to make it a bit spicy.
- Extra Veggies - add in roasted red peppers and cherry tomatoes for even more vegetables!
- Creamy - if you like a creamy chicken salad, feel free to add in some Greek yogurt or sour cream.
Storage
- Refrigerator - store leftover Tuscan Chicken Salad in an airtight container in the fridge for up to 3-4 days.
Expert Tips
- Be sure to season your chicken or use a pre-cooked chicken you like the flavor of since it will have an impact on the flavor of this chicken salad.
- For this recipe, you can use chopped chicken or shredded. If you prefer shredded chicken, one of the easiest ways to shred chicken for chicken salads is to shred it in a food processor or with a hand mixer.
- For the best flavor, I suggest using fresh lemon juice instead of bottled lemon juice if possible.
FAQ
While healthy means something different to everyone, this Tuscan chicken salad is a nutrient-rich option. Chicken is a high-quality lean protein and also provides other important nutrients including iron and vitamin B6. This recipe also contains extra virgin olive oil which has been shown to support brain health and hormone health. It also uses vegetables like spinach and tomatoes that contain antioxidants and several vitamins and minerals. This recipe is gluten-free and dairy-free.
Great question! Make it a meal by serving chicken salad in a sandwich or a wrap. You could serve it on a bed of lettuce or in a green salad. Eat it as a snack with crackers, pita chips, or raw vegetables. I enjoy Mary's Gone Crackers Seed Crackers or Pretzel Crisps with this chicken salad.
Yes, this is a gluten-free recipe.
Yes, this is a dairy-free recipe.
Related
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Perfect Pairing
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I hope you enjoy this recipe as much as I do! I would love to hear from you! If you made this recipe, please leave me a review below or tag me in a photo or story on Instagram. Your reviews help support me and make it possible for me to continue to create the recipes you know and love. 🙂 IG: @mallorythedietitian
📖 Recipe
Easy Tuscan Chicken Salad with Sun-Dried Tomatoes
Equipment
- 1 food processor (optional)
Ingredients
- 4 cups cooked chicken (chopped or shredded)
- ¼ cup sun-dried tomatoes, chopped
- ¼ cup red onion, chopped
- 1 cup baby spinach, chopped
- ¼ cup kalamata olives, chopped
- 2 tablespoon extra virgin olive oil
- 2-4 tablespoon fresh lemon juice (I use 4 Tbsp)
- ½ teaspoon garlic powder
- ¼ teaspoon salt (more to taste)
- ¼ teaspoon black pepper
Instructions
- Chop your chicken into small pieces or shred it. I like to pulse it in a food processor to shred it. Finely chop the sun-dried tomatoes, red onion, kalamata olives, and spinach. Add them to a large bowl with the chicken.
- Top with the olive oil, lemon juice, garlic powder, salt & pepper. Stir or toss to combine. Give it a taste and adjust the seasoning as needed.
- Hint: If you prefer a more moist chicken salad, add more olive oil or lemon juice. If you like a creamy chicken salad, feel free to add some plain Greek yogurt to make it creamy!
Video
Notes
- Be sure to season your chicken or use a pre-cooked chicken you like the flavor of since it will have an impact on the flavor of this chicken salad.
- For this recipe, you can use chopped chicken or shredded. If you prefer shredded chicken, one of the easiest ways to shred chicken for chicken salads is to shred it in a food processor or with a hand mixer.
- For the best flavor, I suggest using fresh lemon juice instead of bottled lemon juice if possible.
- Refrigerator - store leftover Tuscan Chicken Salad in an airtight container in the fridge for up to 3-4 days.
Chris
Easy, healthy, & delicious. I added kalamata olives & garbanzos, served on lettuce leaves. Very nutritious & tasty.
Mallory
Hi Chris! Thank you so much for taking time to leave a rating and comment - it truly means so much to me! 😊 That's such a great idea to add the olives and garbanzos, I'm going to have to try that next time! Thank you again and I hope you have a great day! -Mallory
Deb F
I did not see in your comments if this could go in the freezer. I want to triple the recipe and give to a family member who I am cooking for right now.
Thanks
Mallory
Hi Deb, I haven't tried freezing this recipe but it can be frozen! More liquid may need to be added when re-heating. My suggestion is to freeze in an airtight freezer-safe container for up to 2-3 months. I hope that helps! 😊 -Mallory
Joan
Do you have an estimate for calories and protein?
Mallory
Hi Joan, I'm so sorry but I don't have the nutrition information for this one. It depends largely on whether you use sun dried tomatoes packed in oil or water but I can tell you it's a relatively low calorie and high protein option! I hope that helps. ❤️ -Mallory