This Grilled Chicken Arugula Salad is low-carb with a balsamic dressing that doubles as a marinade – it’s ready in just 30 minutes!
With less prep and fewer ingredients to manage, you’ve got yourself a a quick and satisfying meal that doesn’t sacrifice taste.
Why you’ll love this recipe
- Quick and easy: Ready in just 30 minutes, it’s perfect for busy weeknights or meal prep.
- Double-duty dressing: The balsamic dressing works as both a marinade and a salad topper.
- Light but satisfying: This meal has lean protein, fresh greens and bold flavour, plus it’s low-carb!
Ingredients and substitutions
- Olive oil – any neutral oil like sunflower oil or avocado oil will work here.
- Sweet potatoes – feel free to swap out for any other kind of potato such as baby potatoes.
- Chicken breast – chicken thighs are a great and juicy alternative to chicken breasts.
- Arugula – baby spinach or kale would also be good in this salad.
- Plum tomatoes – another tomato like cherry or grape tomatoes can be used instead.
- Carrots – matchstick carrots, chopped carrots or baby carrots will all work.
- Red onions – feel free to leave out the onions altogether if you’re not a fan.
- Bocconcini cheese – use fresh mozzarella cheese in place of bocconcini cheese.
Balsamic dressing/marinade
- Olive oil – any neutral oil like sunflower oil or avocado oil will work here.
- Balsamic vinegar – a balsamic glaze, red wine or apple cider vinegar would be the best substitutes here.
- Honey – agave, maple syrup or coconut nectar will also work.
- Dijon mustard – regular yellow mustard, honey mustard or spicy mustard can be used in place of Dijon mustard.
How to make chicken arugula salad
Step 1: Roast the sweet potatoes.
Toss sweet potatoes with olive oil, salt and pepper, then roast.
Step 2: Make the balsamic dressing.
Whisk together dressing ingredients.
Step 3: Marinate the chicken.
Cut the chicken breasts in half lengthwise, and marinate in the dressing.
Step 4: Grill the chicken.
Grill the marinated chicken, flipping halfway through.
Step 5: Assemble your salads.
Let the chicken rest, then slice it thinly. Add your chopped veggies and roasted sweet potatoes to bowls.
Step 6: Drizzle dressing and enjoy!
Top with chicken, drizzle with the remaining dressing and serve.
Recipe Tips and Variations
You can easily adjust this recipe to match your preferences or what you have on hand—here are a few ideas to try:
- Protein switch: Swap the chicken for grilled steak, shrimp or tofu for a different protein option.
- Change the green: Use mixed greens or baby spinach if arugula isn’t your favourite.
- Swap the cheese: Try feta or shaved parmesan instead of bocconcini for a different flavour profile.
- Make it extra: Add extras like avocado, cucumber or red onion for more texture and freshness.
Another tip: If you’d like to prep this salad for a week, check my Mason Jar Salad for easy instructions.
Frequently asked questions
Can I cook the chicken in a pan instead of on the BBQ?
Yes, you can cook the chicken in a skillet over medium heat for 6–7 minutes per side, or until it reaches 165°F (74°C). If you prefer roasting, bake at 400°F for 20–25 minutes.
How do I keep the chicken juicy?
Don’t overcook it, and let it rest for a few minutes before slicing so the juices redistribute.
What kind of vinegar works if I’m out of balsamic?
Red wine vinegar or apple cider vinegar can be used in the dressing, though the flavour will be slightly different.
What to serve with this dish
This salad is filling on its own, but you can pair it with a simple side to round out the meal:
- Crusty whole grain bread or garlic toast
- A small bowl of soup like tomato basil or roasted red pepper
- Roasted or grilled vegetables like asparagus, zucchini or green beans
How to store and reheat
Store: Keep the chicken, salad greens and dressing in separate containers in the fridge for up to 4 days to maintain freshness.
Reheat: Reheat the chicken in the microwave for 1–2 minutes or in a skillet over medium heat until warmed through. Add to the salad just before serving.
Freeze and reheat from frozen: Freeze the chicken raw or cooked for up to 2 months in freezer-safe Ziploc bags or airtight containers.
More delicious salad recipes
Meal prep tools for this recipe
- These are the mason jars I suggest for storing.
- Grab some glass meal prep bowls if you would rather layer these salads in a different container.
- I like this salad dressing shaker to make homemade dressings and marinades easier.
- I get all my free-range chicken from Butcher Box, conveniently delivered to me frozen.
Grilled Chicken Arugula Salad
Ingredients
- 1 tbsp olive oil
- 2 sweet potatoes, chopped
- 1 lb chicken breasts
- 4 cups baby arugula
- 2 plum tomatoes, diced
- 1 cup matchstick cut carrots
- 1 small red onion, thinly sliced
- 1 package Bocconcini cheese
Balsamic dressing
- 1/4 cup olive oil
- 1/4 cup balsamic vinegar
- 1/4 cup honey
- 1 tbsp dijon mustard
- 1 tsp salt
- 1/2 tsp pepper
Instructions
- Preheat oven to 450 F. Toss sweet potatoes with olive oil and a little bit of salt and pepper, then roast in the oven for 20 minutes.
- Preheat BBQ to med-high. Cut chicken breasts in half lengthwise, then season with salt and pepper. Add chicken and grill for 12-15 minutes, flipping halfway through.
- Meanwhile, prepare veggies, slice bocconcini cheese balls in half and mix together ingredients for balsamic dressing.
- Remove chicken from heat and let cool, then thinly slice for salad. Arrange veggies, including roasted sweet potatoes, distributing evenly among four pasta bowls. Drizzle dressing overtop, then serve and enjoy!
Comments & Reviews
Mike says
Taylor. Looks good, I’m going to try it. My girlfriend hates carrots, what would be some good substitutes? Also, never heard of this cheese., what’s it like? She also doesn’t like certain strong cheeses.
Taylor Stinson says
Bocconcini is a mozzarella, you can find it in your local grocery store! And just leave the carrots out, there are plenty of extra veggies in this salad 🙂
Kathy says
Loved it the sweet potato adds nice flavor!
Taylor Stinson says
Thank you so much Kathy!
Kathy Shaw says
Do you know the calories for this salad for a full portion?
Taylor Stinson says
Hey Kathy – so sorry but I don’t provide calories on my older recipes. It’s just impossible for me to go back through my archives and do them all. You can input the ingredients on an app like MyFitnessPal or MyPlate to get the calorie count. Hope that’s helpful!
Jennifer says
Love this combo of ingredient! Just what I was looking for tonight!
Taylor Stinson says
Thanks Jennifer 🙂
Karen @ Seasonal Cravings says
Love, love the combo here and I could live on salads too, but only salads like this. I mean there are good salads…. and bad salads. This is an awesome salad and I am so meal prepping this baby!
Karly says
Mmmmmm, the perfect light and flavorful lunch bowl! That chicken looks to die for!