This Tuscan Chicken Salad has all the flavors of Tuscany including sun-dried tomatoes, kalamata olives, baby spinach, extra virgin olive oil and fresh lemon juice! And it comes together in just 10 minutes! Meal prep a batch to have for easy lunches throughout the week or bring it as an impressive dish to your next gathering.
As a dietitian, I'm on a mission to help you make satisfying and delicious meals. And I get a lot of requests for quick high-protein lunches! This healthy salad is just that. It's great for any time of year because it uses ingredients you can find year-round. And it's a nutritious recipe that is loaded with SO much flavor. The first time I made it I almost ate the entire bowl! 😊
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 Green Goddess Chicken Salad or Buffalo Chicken Salad next.
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Why You'll Love This Recipe
- Quick & Easy - for this quick lunch, everything comes together quickly in one big bowl so you'll have less dishes.
- High-Protein - if you're looking for a high-protein option to keep you full, this is it!
- Flavorful - the Tuscan flavors pair so nicely with the chicken in this delicious salad.
- Gluten-Free, Dairy-Free - for my friends who are GF/DF, this is a great option for you!
Key Ingredient Notes and Substitutions
This Tuscan chicken salad uses simple ingredients. Below are some ingredient notes. Check the recipe card for exact ingredient measurements.
- Chicken - as a shortcut for this quick recipe, I use rotisserie chicken. If you don't want to use pre-cooked chicken, you can cook your own and use either chicken thighs or boneless, skinless chicken breasts. Cook it using your favorite method and then shred the chicken.
- Sun-Dried Tomatoes - 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 mature spinach will work too.
- Red Onion - onion adds more flavor! You can use onion powder instead if you prefer. I personally love the crunch that red onion adds.
- Kalamata Olives - often used in Tuscan cooking, kalamata olives add a briny component. 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 Omega-9 fatty acid called oleic acid that is anti-inflammatory and may reduce the risk of heart disease.
- 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.
- Salt & Black Pepper - a bit of 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. 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 it's so easy to forget that when it comes to sticking with healthy eating, having easy lunches like chicken salad prepped and ready to go is so helpful. Especially on busy days. And recipes that taste great like this Tuscan Chicken Salad are key to making mealtime truly enjoyable! 😊
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, but feel free to get creative!
- 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.
How to Serve Tuscan Chicken Salad
Once you have a batch of this chicken salad, there are so many different ways you can serve it! Here are some of my favorite ways to enjoy it:
- Tuscan Chicken Salad Sandwich or Wrap - turn this chicken salad into a balanced healthy meal by serving it between two slices of sourdough or whole wheat bread with some extra greens.
- In Lettuce Wraps - if you're looking for a gluten-free option, serve this Tuscan chicken salad recipe in fresh lettuce wraps. Romaine lettuce works great for this.
- Green Salad - add a couple of scoops on top of spring mix and add your favorite fresh vegetables and some balsamic vinaigrette on top!
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 use a chicken you like the flavor of since it will have an impact on the flavor of this chicken salad!
- For this recipe, I use chopped chicken. 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.
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 as long as the rotisserie chicken that you use is gluten-free.
Yes, this is a dairy-free recipe.
Related
Looking for other recipes like this? Try these:
Perfect Pairing
These are my favorite dishes to serve with Tuscan Chicken Salad:
Want to Learn About Nutrition?
Here are some of my educational articles you may enjoy:
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
Ingredients
- 4 cups rotisserie chicken chopped or shredded, or cooked chicken of choice
- 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
- ¼ cup fresh lemon juice 1 large lemon or 2 small lemons
- ½ teaspoon garlic powder
- ¼ teaspoon salt more to taste
- ¼ teaspoon black pepper more to taste
Instructions
- Chop or shred your chicken. Finely chop the sun-dried tomatoes, red onion, kalamata olives, and spinach. Add everything to a large bowl with the chicken.
- Top with olive oil, lemon juice, garlic powder, salt & pepper. Toss or stir 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 use a chicken you like the flavor of since it will have an impact on the flavor of this chicken salad!
- 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.
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