I make this salad almost every week for a healthy lunch. It’s my absolute favorite way to enjoy a meal that is both incredibly satisfying and perfectly aligned with my wellness goals.
My Go-To Healthy Chicken & Potato Salad
This recipe is my secret for a lunch that feels hearty and indulgent but is packed with lean protein and wholesome ingredients. I love how the tangy, slightly spicy dressing brings everything together without any guilt, proving that healthy eating doesn’t have to be boring.
Why You’ll Love This Recipe
- Perfect for Meal Prep: It holds up beautifully in the fridge, making it ideal for preparing healthy lunches for the week ahead.
- Balanced and Filling: The combination of lean chicken, complex carbs from potatoes, and fiber from broccoli keeps you full and energized for hours.
- Bursting with Flavor: The homemade honey-mustard vinaigrette is so delicious, you won’t believe it’s low-calorie.
- Incredibly Versatile: It’s a fantastic base recipe that you can easily customize with whatever vegetables you have on hand.
Ingredients:
For the Salad:
- 1 piece (300g) chicken breast
- 1 medium (150g) potato (yellow or red)
- 2 eggs
- 100g broccoli (1 small head)
- 5-6 cherry tomatoes, halved
For the Chicken Marinade:
- 1 tsp cooking wine
- 2 tsp light soy sauce
- 1 tsp oyster sauce
- 1g (a pinch) freshly ground black pepper
For the Dressing:
- 2 tsp olive oil (1 tsp for dressing, 1 tsp for cooking chicken)
- ½ tsp honey
- 2 tsp light vinegar (or apple cider vinegar)
- 1 tsp mustard seeds (or yellow mustard)
- 0.5g (a pinch) freshly ground black pepper
Note on Ingredients: For the best results, use a sugar-free oyster sauce and a light, sugar-free vinegar like apple cider vinegar. If using yellow mustard instead of mustard seeds, you may want to reduce the honey slightly as yellow mustard is often pre-sweetened.
Instructions:
- Marinate the Chicken
Rinse the chicken breast and pat it completely dry with paper towels. Using a sharp knife, carefully slice the chicken horizontally into thin, approximately 0.5cm thick pieces. Slicing against the grain is crucial for tender results.
Place the chicken slices in a bowl and add 1 tsp cooking wine, 2 tsp light soy sauce, 1 tsp oyster sauce, and a pinch of black pepper. Use your hands to gently toss and massage the marinade into the chicken, ensuring every piece is coated. Cover the bowl and let it marinate for exactly 10 minutes at room temperature.
- Steam the Potatoes and Eggs
While the chicken is marinating, peel the potato and cut it into uniform 2cm cubes. Rinse the eggs under water to clean them.
Place the potato cubes in a steamer basket. Place the eggs either directly in the steamer alongside the potatoes or in the boiling water below. Cover and steam over medium heat for 15 minutes.
Once done, remove the potatoes and eggs and let them cool completely to room temperature. Once cool, peel the eggs and cut them into quarters.
- Cook the Broccoli and Chicken
Bring a small pot of water to a rolling boil. Add the broccoli and blanch them for only 1-2 minutes, until they turn bright green and are just tender-crisp. Immediately drain and set aside.
Heat 1 tsp of olive oil in a non-stick skillet over medium heat. Once hot, add the marinated chicken slices in a single layer. Cook for 1-2 minutes on the first side until lightly golden, then flip and cook for another 1 minute on the other side, or until the chicken is completely white and cooked through. Remove from the pan.
- Make the Dressing
In a small bowl or jar, combine 1 tsp olive oil, ½ tsp honey, 2 tsp light vinegar, 1 tsp mustard seeds, and a pinch of black pepper. Whisk vigorously or shake the jar until the ingredients are fully combined and the dressing looks slightly emulsified.
- Assemble the Salad
In a large serving bowl, start with a base of the cooled, steamed potato cubes.
Arrange the blanched broccoli, halved cherry tomatoes, cooked chicken slices, and quartered eggs on top of the potatoes.
Drizzle dressing evenly on top. Sprinkle with extra black pepper or parsley if desired.
Frequently Asked Questions
Can I use a different type of potato?
Yes, any potato will work, but waxy potatoes like red or Yukon gold hold their shape better after cooking and are ideal for salads.
How long will this salad last in the fridge?
The assembled salad can be stored in an airtight container in the refrigerator for 1-2 days. The flavors will actually meld and become more pronounced.
Is it okay to use frozen chicken?
Yes, but it must be fully thawed in the refrigerator first before slicing and marinating. Pat it very dry to ensure it cooks properly.
High-Protein Chicken Salad with Potatoes and Veggies
Ingredients
For the Salad:
- 1 piece 300g chicken breast
- 1 medium 150g potato (yellow or red)
- 2 eggs
- 100 g broccoli 1 small head
- 5-6 cherry tomatoes halved
For the Chicken Marinade:
- 1 tsp cooking wine
- 2 tsp light soy sauce
- 1 tsp oyster sauce
- 1 g a pinch freshly ground black pepper
For the Dressing:
- 2 tsp olive oil 1 tsp for dressing, 1 tsp for cooking chicken
- ½ tsp honey
- 2 tsp light vinegar or apple cider vinegar
- 1 tsp mustard seeds or yellow mustard
- 0.5 g a pinch freshly ground black pepper
Instructions
Marinate the Chicken
- Rinse the chicken breast and pat it completely dry with paper towels. Using a sharp knife, carefully slice the chicken horizontally into thin, approximately 0.5cm thick pieces. Slicing against the grain is crucial for tender results.
- Place the chicken slices in a bowl and add 1 tsp cooking wine, 2 tsp light soy sauce, 1 tsp oyster sauce, and a pinch of black pepper. Use your hands to gently toss and massage the marinade into the chicken, ensuring every piece is coated. Cover the bowl and let it marinate for exactly 10 minutes at room temperature.
Steam the Potatoes and Eggs
- While the chicken is marinating, peel the potato and cut it into uniform 2cm cubes. Rinse the eggs under water to clean them.
- Place the potato cubes in a steamer basket. Place the eggs either directly in the steamer alongside the potatoes or in the boiling water below. Cover and steam over medium heat for 15 minutes.
- Once done, remove the potatoes and eggs and let them cool completely to room temperature. Once cool, peel the eggs and cut them into quarters.
Cook the Broccoli and Chicken
- Bring a small pot of water to a rolling boil. Add the broccoli and blanch them for only 1-2 minutes, until they turn bright green and are just tender-crisp. Immediately drain and set aside.
- Heat 1 tsp of olive oil in a non-stick skillet over medium heat. Once hot, add the marinated chicken slices in a single layer. Cook for 1-2 minutes on the first side until lightly golden, then flip and cook for another 1 minute on the other side, or until the chicken is completely white and cooked through. Remove from the pan.
Make the Dressing
- In a small bowl or jar, combine 1 tsp olive oil, ½ tsp honey, 2 tsp light vinegar, 1 tsp mustard seeds, and a pinch of black pepper. Whisk vigorously or shake the jar until the ingredients are fully combined and the dressing looks slightly emulsified.
Assemble the Salad
- In a large serving bowl, start with a base of the cooled, steamed potato cubes.
- Arrange the blanched broccoli, halved cherry tomatoes, cooked chicken slices, and quartered eggs on top of the potatoes.
- Drizzle dressing evenly on top. Sprinkle with extra black pepper or parsley if desired.
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