Easy Tuscan Chicken Salad with Sun-Dried Tomatoes

overhead view of tuscan chicken salad in a glass bowl

Easy Tuscan Chicken Salad with Sun-Dried Tomatoes

Mallory

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!

5 from 1 vote

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Prep Time 10

Course lunch

Cuisine Italian, Mediterranean

Servings (serving = 0.5 cup)

Calories 165 kcal

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

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.

Storage

Refrigerator - store leftover Tuscan Chicken Salad in an airtight container in the fridge for up to 3-4 days.

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. 😊

For more nutrition information and tips, visit mallorythedietitian.com. I hope you enjoy this recipe as much as I do! 😊

Nutrition

Serving: 0.5 cupCalories: 165kcalCarbohydrates: 2gProtein: 17gFat: 9gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gCholesterol: 50mg

Keyword 10 minutes or less, dairy free, gluten free, high-protein

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