Chicken Brussels Sprout Salad Recipe

Introduction

This Chicken Brussels Sprout Salad combines tender marinated chicken with a fresh, vibrant mix of thinly sliced Brussels sprouts and flavorful toppings. It’s a refreshing and satisfying dish perfect for a healthy lunch or light dinner.

Ingredients

• 7 tablespoons extra-virgin olive oil, divided
• 3 tablespoons apple cider vinegar
• 3 tablespoons honey
• 2 tablespoons Dijon mustard
• 1 teaspoon kosher salt
• ½ teaspoon black pepper
• 1 pound boneless, skinless chicken breasts
• 1 pound Brussels sprouts, trimmed
• ¼ small red onion, very thinly sliced
• ⅓ cup (43 g) dried cranberries
• ⅓ cup (33 g) Parmesan cheese, grated
• ¼ cup (32 g) roasted sunflower seeds

Instructions

1. Step 1: In a medium bowl, whisk together 6 tablespoons of olive oil, apple cider vinegar, honey, Dijon mustard, kosher salt, and black pepper until smooth and emulsified.
2. Step 2: Transfer half of this mixture to a small bowl, cover, and refrigerate for the salad dressing.
3. Step 3: Pour the remaining half into a zip-top bag. Add the chicken and massage to coat. Seal and refrigerate for at least 30 minutes, up to 2 hours.
4. Step 4: Meanwhile, trim the tough ends from the Brussels sprouts. Rinse and pat dry completely. Thinly slice using a mandoline or sharp knife and transfer to a large bowl.
5. Step 5: Add the red onion, dried cranberries, Parmesan, sunflower seeds, and reserved dressing to the Brussels sprouts. Toss until evenly coated. Let the salad rest at room temperature while the chicken cooks.
6. Step 6: Heat the remaining 1 tablespoon of olive oil in a large skillet over medium heat. Remove chicken from the marinade, discard the marinade, and cook chicken 5-6 minutes per side until golden and cooked through (165°F internal temperature).
7. Step 7: Transfer chicken to a cutting board and let rest for 5 minutes. Slice and place on top of the salad. Serve immediately.

Tips & Variations

• For a nuttier flavor, toast the sunflower seeds lightly before adding to the salad.
• Try adding crumbled feta or goat cheese instead of Parmesan for a tangier salad.
• If Brussels sprouts are too bitter for your taste, soak the sliced sprouts in cold water for 10 minutes before assembling the salad.
• Use grilled chicken instead of skillet-cooked for a smoky flavor.

Storage

Store leftover salad and cooked chicken separately in airtight containers in the refrigerator for up to 3 days. Reheat the chicken gently in a skillet or microwave until warm, then toss the salad again with a little fresh dressing to refresh it before serving.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use frozen Brussels sprouts for this salad?

Fresh Brussels sprouts are best for texture and flavor. Frozen sprouts tend to be too soft and moist when thawed, which can make the salad soggy.

How can I make this salad vegetarian?

Omit the chicken and add protein-rich toppings such as chickpeas, toasted nuts, or seeds. You can also add cheese or a plant-based meat substitute if you prefer.

Chicken Brussels Sprout Salad Recipe

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4.8 from 133 reviews

This Chicken Brussels Sprout Salad is a vibrant and nutritious dish featuring tender, marinated chicken breasts paired with crisp, thinly sliced Brussels sprouts, dried cranberries, Parmesan cheese, and roasted sunflower seeds. Tossed in a tangy honey-Dijon vinaigrette, this salad offers a perfect balance of savory, sweet, and crunchy textures, making it an ideal healthy lunch or light dinner.

• Author: Lisa
• Prep Time: 15 minutes
• Cook Time: 12 minutes
• Total Time: 45 minutes
• Yield: 4 servings 1x
• Category: Salad
• Method: Frying
• Cuisine: American
• Diet: Low Fat

Ingredients

Scale 1x2x3x

Chicken & Marinade

• 7 tablespoons extra-virgin olive oil, divided
• 3 tablespoons apple cider vinegar
• 3 tablespoons honey
• 2 tablespoons Dijon mustard
• 1 teaspoon kosher salt
• ½ teaspoon black pepper
• 1 pound boneless, skinless chicken breasts

Salad

• 1 pound Brussels sprouts, trimmed
• ¼ small red onion, very thinly sliced
• ⅓ cup (43 g) dried cranberries
• ⅓ cup (33 g) Parmesan cheese, grated
• ¼ cup (32 g) roasted sunflower seeds

Instructions

1. Make the Marinade: In a medium bowl, whisk together 6 tablespoons of the olive oil, apple cider vinegar, honey, Dijon mustard, kosher salt, and black pepper until smooth and emulsified.
2. Separate Dressing and Marinade the Chicken: Transfer half of the marinade mixture to a small bowl, cover it, and refrigerate to be used later as the salad dressing. Pour the remaining half into a zip-top bag, add the chicken breasts, massage the bag to coat all pieces evenly, seal, and refrigerate for at least 30 minutes or up to 2 hours to infuse flavors.
3. Prepare the Salad Base: While the chicken marinates, trim the tough ends from the Brussels sprouts. Rinse and thoroughly pat them dry to remove any moisture. Thinly slice the Brussels sprouts using a mandoline or sharp knife, then transfer them to a large mixing bowl.
4. Add Salad Ingredients: Add the thinly sliced red onion, dried cranberries, grated Parmesan cheese, roasted sunflower seeds, and the reserved salad dressing from earlier to the bowl with Brussels sprouts. Toss all ingredients together until evenly coated.
5. Let Salad Rest: Let the salad sit at room temperature while cooking the chicken. This resting time helps the flavors meld and allows the Brussels sprouts to soften slightly for better texture and taste.
6. Cook the Chicken: Heat the remaining 1 tablespoon of olive oil in a large skillet over medium heat. Remove the chicken breasts from the marinade, discarding the marinade. Cook the chicken for 5 to 6 minutes on each side, or until the chicken is golden brown and reaches an internal temperature of 165°F (74°C) to ensure it is fully cooked and safe to eat.
7. Rest and Slice Chicken: Transfer the cooked chicken to a cutting board and let it rest for 5 minutes to allow juices to redistribute. Slice the chicken into strips or bite-sized pieces.
8. Assemble and Serve: Place the sliced chicken on top of the prepared Brussels sprout salad and serve immediately for a fresh, delicious meal.

Notes

• For best results, use a mandoline to thinly slice Brussels sprouts uniformly for balanced texture.
• Allowing the salad to rest before serving softens the Brussels sprouts and enhances flavor blending.
• Ensure the chicken reaches an internal temperature of 165°F to guarantee it is fully cooked.
• You can substitute roasted pumpkin seeds or chopped nuts for sunflower seeds if desired.
• This salad can be served warm or at room temperature depending on your preference.

Keywords: Chicken Brussels Sprout Salad, Healthy Chicken Salad, Brussels Sprout Salad with Chicken, Honey Dijon Vinaigrette, Easy Healthy Salad