I love preparing this Chicken Breast Salad whenever I want something fresh, filling, and light. It’s quick, easy, and full of flavor, making it a perfect choice for lunch, dinner, or even after a workout.

Chicken Breast Salad with fresh Prunes

I like how this salad brings together juicy chicken breast, sweet-tart prunes, and crisp vegetables, all tied together with a tangy homemade dressing.

It’s not only colorful and refreshing but also perfectly balanced for a healthy and satisfying meal.

Why you‘ll love this recipe

• Low-calorie, low-fat, and high-protein — ideal for weight management.
• Packed with vibrant, fresh vegetables that add crunch and nutrition.
• Quick and easy — ready in just 20 minutes.
• Homemade dressing that’s tangy, slightly sweet, and lightly spicy.
• Perfect for lunch, dinner, or a light post-workout meal.

Ingredients

Main ingredients:

• 200g–250g chicken breast (1 piece, fresh, slightly fatty for tenderness; thaw and pat dry if frozen)
• 80g–100g fresh prunes(5–6 pieces, plump and fleshy, pit removed)

Vegetables:

• 100g cucumber (1/2 cucumber, sliced, skin on for crunch)
• 120g cherry tomatoes (8–10 pieces, halved)
• 80g purple cabbage (1/4 head, thinly shredded)
• 30g lemon (1/2 lemon; 1/3 for marinade, 2/3 sliced for garnish)
• 2–3 lettuce leaves

Chicken marinade:

• 1.5g salt
• 1g black pepper
• 1g garlic powder (optional)
• 10ml lemon juice
• 5ml olive oil
• 5ml olive oil (for pan-searing)

Salad dressing:

• 15ml extra virgin olive oil
• 8ml honey (or 5ml erythritol if reducing sugar)
• 8ml wholegrain mustard
• 15ml apple cider vinegar (or 10ml white vinegar + 5ml apple juice)
• 0.5g salt
• 0.5g black pepper

Instructions

Step 1. Prepare the ingredients:

Pat chicken breast dry. If thick, slice into 2 fillets (~1cm thick) and gently pound for tenderness.

Slice cucumber into 0.5cm rounds, halve cherry tomatoes, shred purple cabbage, wash lettuce, and slice lemon.

Wash and pit fresh prunes, then halve or quarter.

Step 2. Marinate the chicken:

Place chicken in a bowl, add salt, pepper, garlic powder (optional), lemon juice, and olive oil. Massage to coat evenly. Cover and rest 10 minutes.

Step 3. Cook the chicken:

Heat 5ml olive oil in a nonstick pan on medium-low heat.

Cook chicken 2–3 minutes per side until golden. If thick, cover pan briefly to ensure inside cooks through.

Check doneness: pierce thickest part — juices should run clear. Rest 2–3 minutes, then slice into strips (~0.8cm).

Step 4. Make the dressing:

Mix olive oil, honey, mustard, vinegar, salt, and pepper in a bowl. Whisk until blended. Adjust to taste — more honey if too sour, more vinegar if too sweet, or mustard for heat.

Step 5. Assemble the salad:

Layer cabbage and lettuce in a serving bowl.

Add cucumber, cherry tomatoes, prunes, lemon, and chicken strips.

Drizzle dressing on top and toss gently. Serve immediately. Optional: chill 10 minutes before serving for extra freshness.

Frequently Asked Questions

Q: Can I make this ahead of time?
A: Yes, but keep the dressing separate until serving to avoid sogginess.

Q: What can I use instead of prunes?
A: Dried cranberries, figs, or even fresh grapes are great substitutes.

Q: Can I cook the chicken differently?
A: Absolutely! You can grill, poach, or even bake it if you prefer.

Q: Is this salad good for meal prep?
A: Yes, store in airtight containers without dressing. Add dressing just before eating.

Healthy Chicken Breast Salad for Weight Loss

A light and refreshing Chicken Breast Salad with prunes, crisp vegetables, and a tangy-sweet homemade dressing. High in protein, low in fat, and ready in just 20 minutes — the perfect healthy meal!

Print Recipe Pin Recipe

Prep Time 30 minutes mins

Cook Time 15 minutes mins

Course Salad

Cuisine American

Servings 4

Ingredients

  

1x2x3x

Main ingredients:

• 200 g–250g chicken breast 1 piece, fresh, slightly fatty for tenderness; thaw and pat dry if frozen
• 80 g–100g fresh prunes 5–6 pieces, plump and fleshy, pit removed

Vegetables:

• 100 g cucumber 1/2 cucumber, sliced, skin on for crunch
• 120 g cherry tomatoes 8–10 pieces, halved
• 80 g purple cabbage 1/4 head, thinly shredded
• 30 g lemon 1/2 lemon; 1/3 for marinade, 2/3 sliced for garnish
• 2 –3 lettuce leaves

Chicken marinade:

• 1.5 g salt
• 1 g black pepper
• 1 g garlic powder optional
• 10 ml lemon juice
• 5 ml olive oil
• 5 ml olive oil for pan-searing

Salad dressing:

• 15 ml extra virgin olive oil
• 8 ml honey or 5ml erythritol if reducing sugar
• 8 ml wholegrain mustard
• 15 ml apple cider vinegar or 10ml white vinegar + 5ml apple juice
• 0.5 g salt
• 0.5 g black pepper

Instructions

 

Step 1. Prepare the ingredients:

• Pat chicken breast dry. If thick, slice into 2 fillets (~1cm thick) and gently pound for tenderness.
• Slice cucumber into 0.5cm rounds, halve cherry tomatoes, shred purple cabbage, wash lettuce, and slice lemon.
• Wash and pit fresh prunes, then halve or quarter.

Step 2. Marinate the chicken:

• Place chicken in a bowl, add salt, pepper, garlic powder (optional), lemon juice, and olive oil. Massage to coat evenly. Cover and rest 10 minutes.

Step 3. Cook the chicken:

• Heat 5ml olive oil in a nonstick pan on medium-low heat.
• Cook chicken 2–3 minutes per side until golden. If thick, cover pan briefly to ensure inside cooks through.
• Check doneness: pierce thickest part — juices should run clear. Rest 2–3 minutes, then slice into strips (~0.8cm).

Step 4. Make the dressing:

• Mix olive oil, honey, mustard, vinegar, salt, and pepper in a bowl. Whisk until blended. Adjust to taste — more honey if too sour, more vinegar if too sweet, or mustard for heat.

Step 5. Assemble the salad:

• Layer cabbage and lettuce in a serving bowl.
• Add cucumber, cherry tomatoes, prunes, lemon, and chicken strips.
• Drizzle dressing on top and toss gently. Serve immediately. Optional: chill 10 minutes before serving for extra freshness.

Made this recipe? I’d love to see it!Tag @cookingwithchun and share it with #cookingwithchun on Instagram.