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This harvest chicken quinoa salad is the big, cozy, crunchy fall salad that actually fills you up. Smoky seared chicken, fluffy quinoa, massaged kale, crisp apples, toasted pecans and feta get tossed in a 5-minute maple-Dijon dressing. It packs 47g of protein per serving, keeps for days, and it's the perfect "reset" meal after a week of Halloween candy. 🍎
Every October we drive up to Washington DC to see Martin’s parents, and every year I come home with at least one new recipe. This year it was a salad. Yes, a salad. 😄
We had spent the whole afternoon walking the National Mall with the boys, Noah racing ahead to every monument and Henry asleep in the stroller by the third one. We got back cold and starving, and Martin’s mom set down this huge wooden bowl of greens, chicken, apples and nuts with a little jug of maple dressing on the side. I honestly expected the kids to pick around it. Instead, Noah asked for seconds of “the apple chicken salad,” and Martin went back for a third scoop because, in his words, “this one actually has protein in it.”
Back home in Texas I started tinkering. I swapped her romaine for kale that holds up for days, added quinoa for staying power, and seasoned the chicken with smoked paprika so it tastes like it came off the grill. The dressing stayed almost exactly the same, because you don’t mess with perfection. 💛
Today is November 1st, the day after Halloween, and if your house looks like mine there are candy wrappers in every coat pocket. This is the meal I make the first night after: colorful, crunchy, filling and packed with real nutrition, without anyone feeling like they’re “on a diet.”
It’s also a great make-ahead lunch. I cook everything on Sunday, keep the dressing in a jar, and Martin takes a bowl to the office all week. 🙌
Seared chicken breast, quinoa and feta make this a salad that actually keeps you full until the next meal.
Crisp apples, toasted pecans, tart cranberries and salty feta in every forkful. Nothing boring here.
The quinoa simmers while the chicken sears, so dinner comes together in one easy session.
Kale doesn’t wilt like lettuce, so this salad stays fresh in the fridge for up to 4 days.
Apples and maple dressing win over little ones. Noah calls it “the apple chicken salad.”
Quinoa, chicken and veggies keep it gluten-free when you use a gluten-free Dijon mustard.
As a nutrition expert, this is my favorite kind of salad: balanced, not “light.” Each serving delivers 47g of protein and 7g of fiber plus healthy fats from olive oil and pecans, so your blood sugar stays steady and you’re not raiding the pantry an hour later.
Nutrition values are estimates per serving (1/4 of the recipe) calculated from USDA FoodData Central data and will vary with brands and portion sizes. %DV is based on a 2,000-calorie diet. This is general information, not medical advice. If you take blood thinners, talk to your doctor about consistent vitamin K intake.
Rinse ¾ cup quinoa in a fine-mesh strainer, then add it to a saucepan with 1½ cups water and a pinch of salt. Bring to a boil, cover, and simmer on low for 15 minutes. Turn off the heat and let it steam, covered, for 5 minutes, then fluff and spread on a plate to cool.
Why? Spreading the quinoa out stops it from steaming itself into mush, and cooled quinoa won’t wilt the kale.Pat the chicken dry, rub with 1 tablespoon olive oil, smoked paprika, garlic powder, ½ teaspoon salt and pepper. Sear in a hot skillet over medium-high heat for 5 to 7 minutes per side, until it reaches 165°F inside.
Why? Dry chicken + a hot pan = a golden crust. If the pan is crowded, the chicken steams instead of browning.Move the chicken to a board and rest for 5 minutes before slicing it thinly against the grain. Meanwhile, toast the pecans in the same skillet over medium-low heat for 3 to 4 minutes.
Why? Resting keeps the juices inside the chicken, not on your cutting board. And the leftover spices in the pan give the pecans a smoky kick.
Strip the kale leaves from the stems, chop them, and put them in your biggest bowl. Add a pinch of salt and a teaspoon of the dressing, then squeeze and scrunch with your hands for 1 to 2 minutes until the kale turns darker and softer.
Why? Massaging breaks down the tough fibers, so the kale tastes tender and sweet instead of bitter.In a jar, combine 3 tablespoons olive oil, 2 tablespoons apple cider vinegar, 1 tablespoon Dijon, 1 tablespoon maple syrup, 1 small grated garlic clove, ¼ teaspoon salt and pepper. Seal and shake until creamy.
Why? Dijon is a natural emulsifier, so the dressing stays thick and glossy instead of separating.Add the quinoa, sliced apple, red onion, cranberries and most of the pecans and feta to the kale. Pour over the dressing and toss well. Top with the sliced chicken and the rest of the pecans and feta.
Why? Saving some toppings for the end keeps every bowl looking pretty and gives you crunch in every bite.
Yes! It’s one of the best meal-prep salads because kale doesn’t wilt like lettuce. Store the salad and dressing separately for up to 4 days, and add the pecans just before eating so they stay crunchy.
Toss the slices with a teaspoon of lemon juice or a splash of the apple cider vinegar from the dressing. The acid slows browning for a couple of days.
Yes, as long as your Dijon mustard is labeled gluten-free. Quinoa is naturally gluten-free, and so are all the other ingredients.
Absolutely. Baby spinach, arugula or a spring mix all work, but they wilt faster, so dress them right before serving and eat within a day.
About 47g per serving when you make 4 servings. Most of it comes from the chicken breast, with extra from quinoa, feta and pecans. For lighter lunches, split it into 6 bowls with about 31g protein each.
Yes, and it’s cozy that way! Toss the kale with warm quinoa and top with freshly sliced chicken. The kale softens slightly, which the kids actually prefer.
Smoky seared chicken, quinoa, massaged kale, crisp apple, toasted pecans, cranberries and feta tossed in a 5-minute maple-Dijon dressing. 47g protein per serving, gluten-free and perfect for meal prep.
Estimated per serving (1/4 of the recipe) using USDA FoodData Central values. %DV based on a 2,000-calorie diet. Not medical advice.
If you make this harvest chicken quinoa salad for dinner, a meal-prep Sunday, or your Thanksgiving table, I’d love to hear how it went. Leave a comment below with your favorite add-ins, and pin it so it’s ready when the post-holiday reset hits. 🍎
xo, Jennifer
