Chicken Salad Bowl with Mediterranean Vibes ( Paleo, Gluten-Free)
SOY FREE II NUT FREE II GLUTEN FREE II PALEO II DAIRY FREE II SESAME FREE II EGG FREE II FISH FREE II SHELLFISH FREE
This is the best Mediterranean chicken salad recipe. It's a high-protein salad with low carbs, so it's keto-friendly, and it is a nutritious lunch idea, perfect for easy meal prep during a busy week.
It's fully customisable, so you can mix and match ingredients. This all-in-one dish combines an assortment of nutritious ingredients into a single bowl, making it a convenient and delicious option for busy individuals.
You can make this a salad bowl to go and take it to work for lunch. This Mediterranean chicken salad bowl encapsulates Spanish flavours. I think you will love the bold flavour combinations. I used lots of garlic, smoked paprika, and basil.
Notes on Chicken salad ingredients
Apple cider vinegar (ACV)
I used ACV in the dressing. Please buy ACV with the mother; unpasteurised, raw, and organic is best. Apple cider vinegar with the mother contains important enzymes and bacteria with many health benefits. The mother in unpasteurised apple cider vinegar looks like a cloudy sediment floating in the liquid.
It is believed that vinegar “mother” contains the key elements that make raw, unfiltered apple cider vinegar a refreshing tonic that can improve your general health. Read this article, which explains the amazing benefits of ACV.
Chicken
I used chicken breasts, which I butterflied. Here's how to do this yourself. Take a look at this video here. If you prefer, use chicken thighs for the chicken salad recipe instead.
NB: For those with a soy allergy, animals fed soy won't be suitable. In that case, always look for meat that is grass-fed or grass-finished, as most animals are fed soy, which is also genetically modified. If you are in the UK, take a look at the ethical butcher; they do not use soy to feed their cattle.
Sprouted seeds
I love to use sprouted seeds. Sprouted pulses and grains are probably the most underestimated food available to us today. Sprouts require no preparation or cooking, and nothing is destroyed or altered because they are eaten raw.
The vitamin content of anything sprouted is massively enhanced. I purchased mine from Waitrose. However, in the summer, I sprout my own it only takes 3 days. This particular variety of sprouts contains alfalfa, clover, broccoli and radish sprouts. If you like the idea of sprouting your own take a look here to buy the seeds required.
Ingredients
This easy chicken salad bowl is customisable:
Add any meat you prefer. Try steak or turkey
Add gluten-free grains like quinoa, wild rice, amaranth, or millet.
Add roasted vegetables like butternut squash, red onion, sweet potato.
Add tofu instead of meat for vegans.
Change the spices used in the marinade, try Chinese 5 spice, Cajun seasoning, jerk seasoning, lemon and herb.
Swap the meat for fish or prawns.
You could also add chargrilled aubergine slices or chargrill the red onion too as it gives a beautiful caramelised flavour.
What are the benefits of eating a Mediterranean diet?
The benefits of the Mediterranean diet include
Lowering the risk of diabetes
Lower risk of heart disease
Reduced risk of strokes in women
Improved brain and gut health
Better sleep
Reduced inflammation
Increased lifespan
Read more about the benefits of a Mediterranean diet here.
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45 min prep and cooking time, 1 portion
Step by step
Recipe
Chicken marinade
45 ml olive oil
3 cloves of garlic
1 tsp smoked sweet paprika
salt & pepper
110g boneless chicken thigh/ breast
Basil dressing
35 ml extra virgin olive oil
1 clove garlic
30g basil
15 ml apple cider vinegar
1 tsp honey
Salad ingredients
1/2 courgette sliced
1 tsp salad sprouts
1/2 red pepper
50 g any mixed lettuce
3 stalks of asparagus
5 cherry tomatoes sliced in half
35g olives
1 small red onion cut into rings
1/2 ripe avocado
Method
Start by blending all the marinade ingredients in a Nutri Bullet or similar and then pour over the chicken and leave for a couple of hours to marinade. Better yet, prepare this the day before and keep it in the fridge until you cook the chicken.
When you are ready to cook this chargrill in a hot smoking pan for 20 minutes, 10 minutes on each side, depending on how thick your chicken breast is. Leave to rest while you prepare the other items.
To make the dressing, put all the ingredients into a NutriBullett or similar and blend until smooth. The dressing can be stored in a jar in the fridge for up to a week and makes enough for 3 servings.
Chargrill the pepper, courgette and asparagus with 1 tsp of oil for 5 minutes, turning the vegetables frequently.
Assemble the vegetables and salad ingredients in a bowl. I like to fan my avocado as it looks fancy. Learn how to do this here. Slice the chicken, add to the salad bowl, pour the dressing in a little pot, and serve.
Allergy-Friendly Support & Resources
Nightshade free recipe cookbook
If you are looking for more nightshade-free recipes, This cookbook is a game-changer for those following a nightshade-free diet. Avoiding these nightshade foods can be challenging, but this book offers a solution with its 16 mouthwatering recipes that recreate popular dishes like pizza, Bolognese, Thai curries, and chips without any nightshade ingredients.
Say goodbye to the struggle of finding nightshade-free options and hello to a delicious, nutritious, and easy-to-cook nightshade-free diet.
Not only are these recipes free from nightshade vegetables and the nightshade family, but they're also dairy-free and gluten-free, with many vegan, soy-free, top 14 allergen-free, sesame-free, and paleo options. Indulge in your favourite flavours without the nightshades and embrace a nightshade-free lifestyle that's both satisfying and healthy.
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