Lunch Salads Recipe
Choose from Our Selection of Lunch Sized Salads: Cobb (1040 cal), Santa Fe (1130 cal), Chinese Chicken (970 cal), Barbeque Ranch Chicken Salad (1210 cal), Vegan Cobb (830 cal) or Sheila's Chicken and Avocado Salad (1100 cal)
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Ingredients
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Cobb Salad (1040 cal)
Santa Fe Salad (1130 cal)
Chinese Chicken Salad (970 cal)
Barbeque Ranch Chicken Salad (1210 cal)
Vegan Cobb (830 cal)
Sheila's Chicken and Avocado Salad (1100 cal)
Method
Cobb Salad (1040 cal)
- 1
Prep proteins and produce
If chicken is not cooked, season a 6 oz breast with salt and pepper and grill or pan-sear 4–6 minutes per side until internal temp 165°F (74°C); let rest and slice. Cook bacon until crisp, drain and chop. Hard-boil egg: simmer for 9–10 minutes, cool, peel and quarter. Halve cherry tomatoes and slice avocado.
- 2
Make dressing
Whisk together 1 tbsp red wine vinegar, 2 tbsp olive oil and 1 tsp Dijon mustard in a small bowl. Season with salt and pepper to taste. Taste and adjust acidity or oil if needed.
- 3
Assemble
Place 3 cups mixed greens in a bowl or plate. Arrange sliced chicken, chopped bacon, quartered egg, avocado slices, halved cherry tomatoes and 1/4 cup blue cheese in rows or sections on top of the greens. Drizzle dressing over the salad or serve on the side.
- 4
Santa Fe Salad (1130 cal)
- 5
- 6
Make cilantro-lime dressing
Whisk together 2 tbsp olive oil, 1 tbsp fresh lime juice, 1 tsp honey, 2 tbsp chopped cilantro and 1/4 tsp ground cumin. Season with salt and pepper to taste.
- 7
Assemble
On a plate, place 3 cups mixed greens. Top with sliced chicken, 1/4 cup black beans, 1/4 cup corn, 1/4 cup shredded cheddar, 1/4 cup tortilla strips, 1/4 cup pico de gallo and diced avocado. Drizzle cilantro-lime dressing over the salad.
- 8
Finish
Toss gently if desired so dressing coats all components. Serve with extra tortilla strips on the side for crunch.
Chinese Chicken Salad (970 cal)
- 9
Toast almonds
Warm a small skillet over medium heat and toast 2 tbsp sliced almonds 1–2 minutes until fragrant and lightly golden; set aside.
- 10
Make sesame-ginger dressing
In a bowl whisk together 1 tbsp soy sauce, 2 tbsp rice vinegar, 1 tsp sesame oil, 2 tbsp neutral oil, 1 tsp grated fresh ginger, 1 tsp honey and 1 minced garlic clove. Taste and adjust salt (soy adds salt) and pepper.
- 11
Prep salad
Shred or thinly slice cooked chicken breast. Drain mandarin segments. Thinly slice green onions.
- 12
Assemble
Combine 1 cup shredded Napa cabbage and 2 cups mixed greens in a large bowl. Top with shredded chicken, mandarin oranges, sliced green onions and the toasted almonds. Add 1/4 cup crispy wonton strips just before serving to preserve crunch.
- 13
Dress and serve
Pour dressing over the salad (start with half, toss, add more if needed). Toss gently to coat. Serve immediately so wonton strips remain crisp.
Barbeque Ranch Chicken Salad (1210 cal)
- 14
Prep chicken
Toss a 6 oz grilled chicken breast with 2 tbsp of the barbecue sauce to glaze (reserve 1 tbsp for drizzle). If chicken is raw, grill/pan-sear and then toss in BBQ sauce. Slice into strips.
- 15
Assemble salad
Place 3 cups mixed greens on a plate. Top with BBQ-glazed chicken, 1/4 cup corn, 1/4 cup black beans, 1/4 cup shredded cheddar and 1/4 cup tortilla strips.
- 16
Dress
Drizzle 2 tbsp ranch dressing across the top and finish with a light drizzle of the reserved barbecue sauce. Season with salt and pepper to taste.
- 17
Finish
Serve immediately so the tortilla strips remain crunchy.
Vegan Cobb (830 cal)
- 18
Prepare tofu and tempeh
Press extra moisture from firm tofu, cube and toss with 1 tbsp olive oil, salt and pepper. Pan-fry in a nonstick skillet over medium-high heat 4–6 minutes, turning until golden on all sides. Slice or crumble smoked tempeh into bite-sized pieces and warm in the skillet 1–2 minutes.
- 19
Roast chickpeas (if not using pre-roasted)
Toss 1/4 cup chickpeas with a pinch of salt and 1/2 tsp oil. Roast at 400°F (200°C) for 15–20 minutes until crisp, or use store-bought roasted chickpeas.
- 20
Assemble salad
Place 3 cups mixed greens on a plate. Arrange pan-fried tofu, smoked tempeh, roasted chickpeas, sliced avocado, halved cherry tomatoes and diced cucumber in separate sections like a Cobb.
- 21
Dress and finish
Drizzle 2 tbsp vegan ranch or vinaigrette over the salad. Sprinkle 1 tsp nutritional yeast if desired for a savory, cheesy note. Season with salt and pepper to taste and serve immediately.
Sheila's Chicken and Avocado Salad (1100 cal)
- 22
Cook chicken
Season a 6 oz chicken breast with salt and pepper; grill or pan-sear 4–6 minutes per side until 165°F (74°C). Let rest 3–5 minutes, then slice.
- 23
Make lemon-Dijon vinaigrette
Whisk together 1 tbsp extra-virgin olive oil, 1 tbsp fresh lemon juice and 1/2 tsp Dijon mustard. Season with salt and pepper to taste.
- 24
Assemble salad
Place 3 cups mixed greens on a plate. Top with sliced grilled chicken, 1 sliced ripe avocado, 1/4 cup crumbled feta, 1/4 cup roasted red pepper slices and 2 tbsp sunflower seeds.
- 25
Dress and serve
Drizzle the lemon-Dijon vinaigrette over the salad, toss gently to combine, and serve immediately.
