This Heart Healthy Thai Chicken Salad (with Mandarin Oranges) is a vibrant, high-protein main dish that brings the fresh flavors of a favorite restaurant-style "Asian salad" right to your kitchen, without the excess sodium or saturated fat. Crisp butter lettuce, crunchy veggies, and sweet mandarin oranges are tossed with tender grilled chicken and a creamy, savory peanut-lime dressing. It is naturally gluten-free and packed with satisfying texture.
If you love this fresh flavor profile, be sure to check out more of our tasty chicken salad recipes perfect for meal prep. You can also explore all of our high protein dinner ideas to stay on track all week long.
This salad prioritizes lean protein and heart-healthy fats while keeping saturated fat low. By using fresh vegetables and a homemade dressing, it controls sodium levels better than takeout versions, making it a nutritious choice for a balanced lunch or light dinner.
Yes, especially when loaded with fresh vegetables and lean protein like this recipe. Using a homemade dressing allows you to control the sugar and salt, making it a heart-healthy option compared to many creamy, mayo-heavy chicken salads.
This specific recipe contains approximately 298 calories per serving. It is designed to be a light yet filling meal suitable for calorie-conscious eating plans.
The most common mistake is dressing the salad too early, which leads to soggy lettuce. For the best texture, keep the dressing separate and toss it with the greens just before serving.
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Mandarin oranges are the crown jewel of this salad, providing bursts of juicy sweetness that balance the savory peanut dressing. Beyond flavor, they are an excellent source of Vitamin C and antioxidants. Using fresh or juice-packed segments adds natural moisture and brightness without needing excessive added sugars.
Recipe yields 4 servings
Assemble the salad: In a large bowl, combine all the salad ingredients except the chicken.
Make the dressing: In a small bowl, combine all the dressing ingredients and whisk until blended.
Slice or shred chicken and arrange it over the salad greens. Drizzle with the dressing and serve.
If you don't have a grill or want to save time, you can use rotisserie chicken (remove the skin to keep it heart-healthy) or poached chicken breast. For a stovetop method, simply season the chicken breasts and pan-sear them in a non-stick skillet over medium-high heat for 5–6 minutes per side until cooked through.
Serve this salad immediately after tossing for the best texture. Leftover undressed salad components can be stored in the refrigerator for up to 3 days. Store the peanut dressing in a jar in the fridge for up to a week; you may need to whisk in a teaspoon of warm water if it thickens too much in the cold.
This salad is a complete meal on its own, but it pairs beautifully with a cup of miso soup or a light vegetable broth. For a heartier dinner, serve it alongside steamed brown rice or quinoa to soak up any extra peanut dressing.
For Nuts: Sliced almonds or pecans are delicious alternatives if you prefer them over walnuts or peanuts.
For Gluten-Free: Ensure your soy sauce is certified gluten-free, or use Tamari or coconut aminos for a strictly gluten-free dressing.
For Vegetarian: Swap the chicken for cubed firm tofu or shelled edamame to keep the protein high while making it plant-based.
Whether you’re looking for quick and easy salad recipes or need a chicken recipe for dinner, you’ll find plenty of classic favorites made healthier throughout our site. Check out some of the recipes below for inspiration to eat healthier.