The Best Winter Salad Recipe w/ Chicken, Pomegranate & Creamy Lemon Dressing

This is the best winter salad recipe – chicken, pomegranate, chickpeas, oranges and a creamy lemon dressing. 36g protein!

If you think of salads as a summertime staple but sort of forget about them in the colder months, this one's for you! Featuring winter ingredients like pomegranate arils and oranges and a perfectly creamy lemon dressing, this truly is the best winter salad. It's got such a variety of textures and the perfect balance of sweet and savory flavors – pretty much everything I look for in a salad.

As with all of our recipes here at Prep Dish, this winter salad is perfect for meal prep. You can roast the crispy chickpeas ahead of time. Making the marinade for the chicken and the creamy lemon salad dressing can also be completed during your meal prep session. Up to 24 hours before you plan to cook your chicken, place it in the marinade in the fridge. With these steps complete, this salad comes together quickly for the perfect healthy winter lunch or dinner.

 

Tips & Variations for the Best Winter Salad Recipe

I truly want to make sure this is the BEST winter salad when you make it. It's honestly quite simple, but here are a few tips for success, in addition to some potential variations if you want to mix it up.

• A touch of sweetness: If you prefer a slightly sweet salad dressing, you can add a couple of teaspoons of honey to the creamy lemon dressing. Just add a bit at a time and taste as you go.
• Crispy chickpeas: For chickpeas that stay crispy, rather than chewy, make sure they're completely dry before roasting. For maximum crispiness, you may want to wait to roast the chickpeas until the day you're serving the salad. You can of course also skip this step altogether and just enjoy regular chickpeas in the salad!
• Pomegranate Arils: For easy removal of pomegranate arils, cut the pomegranate in fourths and place in a large bowl of water. Pull the pomegranate apart with your hands. The arils will sink while the pith and scraps float to the top…and you won't stain your cutting board or counters!
• Additions: Feel free to add some nuts like pistachios, toasted pecans, or toasted walnuts to the salad. This adds even more delicious crunch! If you do add nuts, make sure to wait until right before serving so they remain crunchy.

What makes this a healthy winter salad?

This salad is not only delicious, but it's also quite a healthy winter salad, for several reasons. First of all, this is a high protein salad with over 35 grams of protein. This means it will actually keep you full instead of have you snacking 30 minutes later. Second, it's full of antioxidants and nutrients, as summarized below:

Olive Oil (Vitamin E, Vitamin K, Monounsaturated Fats, Antioxidants)

Due to the type of fat it contains, olive oil may reduce inflammation. It also reduces the risk of Alzheimer's, stroke and heart disease. Make sure to get high quality extra virgin olive oil, as it retains more antioxidants and nutrients.

Lemon (Vitamin C, Citric Acid)

Just one lemon provides 51% of the daily recommended vitamin C. This is important not only to fight colds, but for long term health as studies show consuming produce with vitamin C helps prevent heart disease and stroke. Consuming lemons may also help protect against anemia and kidney stones, likely due to their citric acid content.

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.

Chickpeas (Calcium, Fiber, Iron, Folate, Phosphorous)

Chickpeas may help control blood sugar and lower cholesterol. Try to find BPA free cans when purchasing canned chickpeas (you can find these at Thrive Market or Whole Foods).

Mixed Greens (Vitamin A, Vitamin K, 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.

Pomegranate (Vitamin C, Vitamin K, Antioxidants)

In addition to vitamin C and vitamin K, pomegranates are rich in a powerful antioxidant called punicalagins and another highly beneficial plant compound known as punicic acid. Pomegranates are highly anti-inflammatory and may help fight cancer, lower blood pressure and even improve athletic performance.

Oranges (Vitamin C, Folate, Vitamin B1, Potassium)

While oranges are famous for their vitamin C, they're also rich in folate, thiamine (vitamin B1) and potassium. In addition, the flavonoids found in oranges may protect against heart disease.

Is this winter salad recipe good for meal prep?

Yes, indeed! This winter salad works wonderfully for meal prep.

First, you can roast the chickpeas ahead of time. Just make sure to dry them completely before roasting to help them stay nice and crispy. You can also make both the marinade for the chicken and the creamy lemon salad dressing ahead of time. Make sure to only marinate the chicken for 24 hours max though, or the texture will start to deteriorate.

If you're using a whole pomegranate, rather than arils, you can also process your pomegranate in advance.

With these steps complete, this winter salad recipe comes together easily on dish day. You'll simply bake your chicken, discarding the marinade. While the chicken cooks, you can section your oranges and assemble the rest of the salads. That's all there is to it!

FAQ – Common Questions on the Best Winter Salad Recipe

What is the difference between summer salad and winter salad?

The difference between summer and winter salad is simply the seasonal mix-ins. While you could make a tomato cucumber salad in winter, the ingredients will be both more expensive and significantly less tasty than they would be in the summer when they're in season. Instead, incorporate winter produce like oranges, pomegranates and winter squash.

What are the best ingredients for a winter salad?

I love adding winter fruits like pomegranate and oranges in winter salads. I'm also a huge fan of adding butternut squash or acorn squash to winter salads. Finally, spiced toasted nuts like pecans or walnuts can add a nice seasonal flare to your salads.

How do I make a high-protein salad?

It is indeed possible to craft a high-protein salad. The winter salad above has about 36 grams of protein! The best way to do this is to include a substantial portion of a protein such as chicken, steak, salmon, hard boiled eggs, etc. You can also do little things like including nuts, beans or seeds, or cheese in your salad. Finally, even the salad dressing can add a bit of protein to your salad! Using a yogurt-based dressing, like the one above, adds an extra protein boost.

I want more healthy winter dinner recipes!

While we tend to crave cozier comfort food in the colder months, that doesn't mean it can't also be nutritious. Here are a few of my favorite healthy winter dinner recipes, perfect for this season: