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Healthy Teriyaki Chicken Salad with Pineapple Salad Dressing

Mar 19, 2024 | Recipes | 0 comments

Healthy Teriyaki Chicken Salad

With pineapple, avocado, and the BEST pineapple salad dressing, this Healthy Teriyaki Chicken Salad is everything you could want in a salad.

I couldn't think of a better recipe to share for the first day of spring than this healthy teriyaki chicken salad. With warmer weather on the horizon, I start craving more salads and this one is everything my salad-loving heart could wish for.

The chicken is coated in the best homemade teriyaki sauce before you grill it. Combined with the pineapple and the pineapple salad dressing, this gives the salad a hint of sweetness I can't resist. Creamy avocado combines so well with the acidity of the pineapple. Mixed greens round it all out, providing the perfect vehicle for the deliciousness that is this salad dressing.

And the best part? This healthy teriyaki chicken salad recipe came straight from our Super Fast meal plans, which means it's quick any easy. With a bit of meal prep, this makes the perfect weeknight meal.

To make this dish, you'll begin by making the sauce by simply combining all sauce ingredients in a bowl. Then brush the sauce over the chicken, saving a bit of sauce for later. Grill the chicken (or roast in the oven if you prefer). Slice the chicken and toss with the remaining sauce. Try not to eat it all before it makes it on the salad…

While the chicken is cooking, you can prep the rest of your salad. Chop your pineapple (check out my short video for tips on chopping), pouring any juice that pools onto the cutting board into a container. Pulse 1/2 cup of the pineapple chunks in the blender and add the puree to the container of juice. Add vinegar, dijon and garlic powder and mix until combined. Your pineapple salad dressing is ready to go!

Slice your avocados and build your salads, layering mixed greens, pineapple, avocado and homemade teriyaki chicken. Top each salad with your pineapple salad dressing and you're ready to enjoy!

Can't get enough teriyaki? Check out my Teriyaki Salmon Bowls and my Teriyaki Stir Fry Noodles for more!

 

Grilled Teriyaki Chicken and Pineapple Salad
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Healthy Teriyaki Chicken Salad

Calories: 529.5kcal

Ingredients

For the teriyaki chicken:

  • 1/2 cup tamari
  • 2 T rice wine vinegar
  • 1/4 cup honey
  • 3 cloves minced garlic
  • 1/2 tsp ginger
  • 1/4 tsp red pepper flakes
  • 1 1/2 # boneless, skinless chicken breasts

For the Salad:

  • 1 pineapple
  • 1 T white wine vinegar
  • 1 tsp Dijon mustard
  • 1/8 tsp garlic powder
  • 2 avocados
  • 5 oz mixed greens

Instructions

For the teriyaki chicken:

  • Combine sauce ingredients in a small bowl.
  • Reserve ~1-2T of sauce to the side in a separate bowl or container. Brush remaining sauce over chicken breasts.
  • Grill chicken ~5-6 mins per side or until cooked through to 165 F. Remove from grill and allow to rest 5-10 mins.
  • Slice chicken and toss w/ reserved teriyaki sauce.

For the Salad:

  • Peel, core & chop 1 pineapple. Pour any juice on cutting board into container. Place 1/2c pineapple chunks in the blender and pulse until liquid. Pour into container w/ other pineapple juice. Combine w/ 1T white wine vinegar + 1tsp Dijon mustard + 1/8tsp garlic powder.
  • Slice 2 avocados.
  • Build salads: mixed greens + avocados + pineapple chunks + pineapple vinaigrette and top w/ teriyaki chicken.

Notes

*Nutrition information is for one serving.

Nutrition

Calories: 529.5kcal | Carbohydrates: 57.7g | Protein: 45.4g | Fat: 15.4g

What makes this a healthy teriyaki salad?

The number one thing that makes this a healthy teriyaki chicken salad is the homemade teriyaki sauce. You simply can't beat a homemade sauce when it comes to nutrition. You can control the amount of sugar that goes in (or, in this case, honey) and you can be sure there are no weird chemicals or un-pronounceable ingredients. The chicken, pineapple, avocado and salad greens of course add quite a bit of nutrition as well! Here are some of the nutritional highlights:

Tamari

Tamari imparts all of the wonderful umami flavor of soy sauce, without the gluten. While most soy sauce in the US is made with wheat, tamari is generally wheat and gluten free, though you should of course look for the gluten free label to be sure if you have an intolerance!

Honey (Antibacterial Properties)

Honey has antibacterial and antioxidant properties, which are strongest in darker honey. Buy raw local honey when possible as filtering the honey can diminish its nutrients.

Garlic (Beneficial Sulfur Compounds, Manganese, Vitamin B6, Vitamin C, Selenium)

Garlic has been used in homeopathic remedies for thousands of years and is thought to reduce the risk of heart disease, high cholesterol and some types of cancer. Eating garlic may also help prevent colds and other minor illnesses.

Scientists believe these substantial health benefits may stem primarily from garlic's sulfur compounds such as allicin, diallyl disulfide and sallyl cysteine.

Chicken (Selenium, Zinc, B Vitamins)

In addition to being packed with protein, chicken is a good source of several vitamins and nutrients. Selenium is beneficial for both your immune system and your thyroid. B vitamins promote a healthy brain and high energy levels. Chicken is also considered a good food for weight loss due to its high protein content and relatively low calories, depending on the cut of chicken.

Pineapple (Vitamin C, Manganese, Vitamin B6)

In addition to being super high in vitamin C, pineapple is also rich in antioxidants. This fruit is great for your immune system. Pineapple also contains enzymes that may help with digestion. Bromelain, an enzyme found in pineapple, may help with arthritis and help prevent and fight cancer.

Avocado (Vitamin K, Folate, Vitamin C, B Vitamins, Potassium, Folate, Healthy Fats)

Loaded with nutrients like potassium, folate and healthy fats, avocados are good for your heart, your eye health, and even your mood. Moreover, they also benefit your brain, bone density and blood sugar levels.

Mixed Greens (Vitamin A, Vitamin K, Vitamin C, Folate, Phytonutrients)

Mixed greens are an excellent choice for salad because each type of lettuce offers unique nutritional benefits. With mixed greens, you get a variety, upping the nutritional goodness of your meal! Greens are particularly good for brain health, eyesight, strong bones and healthy blood vessels.

Due to its phytonutrients, lettuce is also great for reducing inflammation. Red leaf lettuce, which is often included in mixed greens, is particularly high in these powerful plant compounds.

Is this teriyaki chicken salad good for meal prep?

Yes! This salad is excellent for meal prep. If you complete a few simple steps like making the homemade teriyaki sauce, chopping your pineapple and making the pineapple salad dressing ahead of time, dinner will come together so quickly.

Here's what you need to do to prep ahead:

Teriyaki Chicken Salad Meal Prep

Variations on Healthy Teriyaki Chicken Salad

If you love experimenting in the kitchen like I do, have fun with this one! Salads are flexible so I urge you to experiment with your favorite toppings. Here are a few ideas to get you started:

  • Sprinkle your healthy teriyaki chicken salad with sesame seeds
  • Add slivered almonds or chopped, toasted macadamia nuts
  • Sprinkle your salad with chopped green onions
  • Try teriyaki shrimp instead of teriyaki chicken
  • Add extra veggies like shredded carrots, chopped bell peppers or diced, raw zucchini

If you come up with a variation you love, I want to see it! Post to our Facebook group or share on Instagram and tag me @prepdish.

FAQ – Everything You Want to Know about Making Teriyaki Chicken Salad

Is chicken teriyaki healthy to eat?

Whether or not chicken teriyaki is healthy to eat depends on the sauce. Since this recipe uses a homemade teriyaki sauce with simple, real-food ingredients, it is indeed a healthy choice.

How can I make a bland chicken salad taste better?

If your salad is bland, you need to up your dressing game! The pineapple salad dressing in this recipe is a delicious and highly flavorful choice. For more ideas, check out my DIY Salad Dressing Tips & Recipes.

How many calories in a teriyaki chicken salad?

My version of teriyaki chicken salad has about 530 calories per serving.

Is teriyaki good cold?

Yes, teriyaki can be enjoyed cold. While the grilled teriyaki chicken in this recipe is delicious right off the grill, you can certainly enjoy the leftovers cold atop a salad.

Is teriyaki Chinese or Japanese?

Teriyaki is Japanese.

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