Chicken Tender Salad

If you’re craving a high-protein meal that comes together in minutes, this chicken tender salad is about to become your new favorite. Not only is it packed with 40 grams of protein, but it also takes less than 15 minutes to prep, making it an ideal option for busy days when you want something healthy and hassle-free.

To save even more time, I recommend starting with a few smart shortcuts. First, grab pre-washed organic lettuce blends, along with shredded carrots and cherry or grape tomatoes. These veggies require almost no prep—just rinse the tomatoes, toss everything into a bowl, and you’re halfway there.

Next, add some crunch with English cucumbers. I like to leave the peel on for extra fiber (and less work!). From there, you can customize the flavor with your favorite cheese and dressing. Personally, I love using crumbled goat cheese—it adds a creamy texture, a tangy kick, and an additional 5 grams of protein. For dressing, Marzetti’s Simply Balsamic brings a bright, fresh flavor that ties everything together beautifully.

Now for the star of the show: the chicken tenders. I highly recommend Reel Good frozen chicken tenders or nuggets. They’re fully cooked, gluten-free, and minimally processed, which means no fillers—just juicy, flavorful chicken. Even better, the coating includes added protein, making them a perfect fit for this protein-packed salad.

In the end, this meal is quick, delicious, and nourishing—proof that eating well doesn’t have to be complicated.

Ingredients in Crispy Chicken Tender Salad 

5 oz Reel Good frozen chicken tenders or nuggets

3 C Salad greens

8 Cherry tomatoes, rinsed 

⅓ C Shredded carrots

½ English cucumber, sliced

¼ C Crumbled goat cheese (or you favorite cheese- mozzarella or feta work well)

2 TBSP Marzetti’s Simply Balsamic Salad dressing (or your favorite dressing)

How to Make Crispy Chicken Salad

1. First, cook the store bought chicken tenders according to the package directions.
2. Meanwhile, rinse the tomatoes and cucumber thoroughly.
3. Next, chop the cucumber. I like to leave the peel on for extra fiber, but feel free to peel it if you prefer a smoother texture.
4. While the chicken is cooking, begin assembling the salad. Start with a base of greens, then add the tomatoes, cucumbers, shredded carrots, and crumbled cheese.
5. Once the chicken is fully cooked, slice or chop it if needed, and place it on top of the salad.
6. Finally, drizzle your favorite dressing over the top when you’re ready to eat, and enjoy!

Nutrition Facts: This recipe makes 1 Salad: Calories: 417 Total Fat: 18 g Saturated Fat: 5 g Carb: 25 g Fiber: 7 g Sugar: 10 g Protein: 40 g Sodium: 800 mg

Variations: Make This Your Own Salad

One of the best things about this salad is how easy it is to customize based on your taste preferences or what you already have in your kitchen. With just a few simple swaps, you can create endless variations that keep things fresh and satisfying.

Veggies:
To start, I went with a classic veggie combo—but feel free to switch it up! You can easily mix in whatever greens you enjoy most, whether it’s crisp romaine, peppery arugula, or tender baby spinach. Similarly, if you’ve got leftover roasted veggies or chopped bell peppers, toss them in for extra flavor and texture.

Cheese:
Next, let’s talk about cheese. While I personally love the creamy tang of goat cheese, other options work just as well. Feta adds a salty punch, while fresh or shredded mozzarella brings a mild goodness. Cheese also adds a nice boost of protein—just keep portions in check if you’re watching calories.

Dressing:
Finally, the dressing ties it all together. I love the bright, clean flavor of a simple balsamic vinaigrette, especially Marzetti’s Simply Balsamic. However, if you prefer something creamier, check out Bolthouse Farms yogurt-based dressings. They’re flavorful, lower in fat, and usually found in the refrigerated section of the produce aisle.

How to Store and Reheat Chicken Tender Salad

Whether you’re prepping this salad for lunches throughout the week or just saving leftovers for later, a little smart storage goes a long way in keeping everything fresh and delicious.

To start, I recommend keeping a few key ingredients separate to avoid sogginess. Store the veggies together in one container, and set aside the chicken, cheese, and dressing in separate containers. This way, your greens stay crisp, and your salad still tastes freshly made when you’re ready to enjoy it.

When it’s time to eat, simply combine all the ingredients and drizzle on your favorite dressing. Give it a quick toss, and you’re good to go!

As for reheating the chicken, there are a couple of options. Since the tenders are fully cooked, you can reheat them in the air fryer for a few minutes to bring back that crispy texture. Alternatively, if you’re short on time, a quick spin in the microwave works just fine—though the air fryer will definitely give it a better crunch. 

About the Author: Rachel Roberts Registered Dietitian and Nutritionist 

Rachel Roberts is a Registered Dietitian and Nutritionist in Rhode Island, a Certified Personal Trainer, business owner, mom, wife, and self-proclaimed foodie with over 20 years of experience in the field of health and wellness. She believes that healthy eating should not be complicated or time-consuming. Follow her on YouTube, Facebook, or Instagram for more Dietitian approved recipes and healthy lifestyle tips to improve your health.

Need some help getting your health on track? Rachel and her team of Registered Dietitians and Nutritionists help people lose weight and achieve their health and wellness goals! Meet in person with one of our Nutritionists in RI. We also offer online nutrition coaching sessions to people in RI, MA, CT and FL. Click here to schedule a consultation.  In most cases our nutritionists are 100% covered by health insurance.