why make this recipe
This salad mixes sweet pineapple, creamy avocado, and tender chicken. It is gluten-free and fits a whole health flexi-plan. You get protein, fiber, and fresh flavors in one plate. It is quick to finish on a busy day and great for meal prep.
introduction
This Hawaiian Chicken Salad tastes bright and fresh. The coconut and lime in the marinade make the chicken juicy and tasty. For another simple chicken idea, try our crispy healthy chicken tenders recipe.
how to make Hawaiian Chicken Salad: Gluten-Free & Whole Health Flexi-Plan
Marinate the chicken well so it soaks up the coconut and pineapple flavors. Cook the chicken in a hot pan for a nice color, then let it rest before slicing. Use the same pan to sear the pineapple so it gets sweet and slightly charred. Arrange the lettuce, avocado, onion, tomatoes, and quinoa, then top with chicken and pineapple. Finish with the lime-cilantro dressing.
Ingredients :
- 1/3 cup light coconut milk
- 1/4 cup fresh pineapple juice
- 1 tbsp gluten-free tamari sauce
- Zest of 1 lime
- 2 garlic cloves
- 1/4 tsp onion powder
- 1/4 tsp cumin
- 1/4 tsp paprika
- 1/4 tsp ginger powder
- 1/4 tsp salt
- 1/2 tbsp olive oil
- 1 large chicken breast
- 3/4 cup fresh pineapple pieces
- 6 cup chopped romaine lettuce
- 1/2 avocado
- 1/2 red onion
- 1/2 cherry tomatoes
- 1 1/2 cup cooked quinoa
- 1 1/2 tbsp lime juice
- 2 1/2 tbsp olive oil
- 2 tbsp finely chopped cilantro
- 1/2 tsp honey
- 1/4 tsp salt
- Black pepper
Directions :
- Marinate Chicken: Combine marinade ingredients and marinate chicken for a minimum of 3 hours, preferably overnight.
- Prepare Dressing: Shake dressing ingredients together in a jar and set aside for at least 15 minutes.
- Cook Chicken: Heat oil in a non-stick skillet over high heat. Add chicken and cook each side for about 3 minutes or until golden. Remove, cover loosely with foil for 5 minutes, then slice thickly.
- Sear Pineapple: In the same skillet, sear pineapple pieces until golden.
- Assemble Salad: Arrange lettuce, avocado, onion, tomatoes, and quinoa on a platter. Top with sliced chicken, seared pineapple or your favorite fruit. Have fun!
- Serve: Drizzle over the dressing and serve.
how to serve Hawaiian Chicken Salad: Gluten-Free & Whole Health Flexi-Plan
Serve it on a big platter for a family meal or make individual bowls for work lunches. Drizzle the dressing just before eating so the greens stay crisp. Add extra lime wedges on the side for more bright flavor.
how to store Hawaiian Chicken Salad: Gluten-Free & Whole Health Flexi-Plan
Store components separately for best texture. Keep chicken and pineapple in one airtight container and greens and avocado in another. Keep the dressing in a small jar. Refrigerate up to 3 days. Toss together just before serving.
tips to make Hawaiian Chicken Salad: Gluten-Free & Whole Health Flexi-Plan
- Marinate overnight for deeper flavor.
- Warm the chicken and pineapple slightly before serving if you like contrast with cool greens.
- Use ripe pineapple for the best sweetness.
- Cook quinoa ahead to speed up assembly.
- Pat the chicken dry before searing for a better crust.
variation (if any)
- Swap quinoa for brown rice or cauliflower rice to change the grain.
- Use shrimp instead of chicken for a lighter version.
- Add toasted macadamia nuts for crunch and a Hawaiian touch.
- Make it vegan: use marinated tofu and skip honey in the dressing.
FAQs
Q: Can I use canned pineapple?
A: Yes, drain it well and pat dry before searing. Fresh is best, but canned works.
Q: Is this salad gluten-free?
A: Yes, use gluten-free tamari as listed and check other packaged items for gluten-free labels.
Q: How long does the marinade last?
A: Marinate the chicken up to 24 hours in the fridge. Do not marinate much longer than that.
Q: Can I grill the chicken instead of pan-searing?
A: Yes, grilling works well. Cook until the internal temperature reaches 165°F (74°C).
Q: Can I make the dressing without honey?
A: Yes, leave the honey out or use a small amount of maple syrup for a vegan option.
Hawaiian Chicken Salad: Gluten-Free & Whole Health Flexi-Plan
- Prep Time: 180 minutes
- Cook Time: 15 minutes
- Total Time: 195 minutes
- Yield: 4 servings 1x
- Category: Salad
- Method: Searing
- Cuisine: Hawaiian
- Diet: Gluten-Free
Description
A bright and fresh Hawaiian chicken salad with sweet pineapple, creamy avocado, and tender chicken, perfect for meal prep and busy days.
Ingredients
- 1/3 cup light coconut milk
- 1/4 cup fresh pineapple juice
- 1 tbsp gluten-free tamari sauce
- Zest of 1 lime
- 2 garlic cloves
- 1/4 tsp onion powder
- 1/4 tsp cumin
- 1/4 tsp paprika
- 1/4 tsp ginger powder
- 1/4 tsp salt
- 1/2 tbsp olive oil
- 1 large chicken breast
- 3/4 cup fresh pineapple pieces
- 6 cups chopped romaine lettuce
- 1/2 avocado
- 1/2 red onion
- 1/2 cup cherry tomatoes
- 1 1/2 cups cooked quinoa
- 1 1/2 tbsp lime juice
- 2 1/2 tbsp olive oil
- 2 tbsp finely chopped cilantro
- 1/2 tsp honey
- 1/4 tsp salt
- Black pepper
Instructions
- Marinate chicken: Combine marinade ingredients and marinate chicken for a minimum of 3 hours, preferably overnight.
- Prepare dressing: Shake dressing ingredients together in a jar and set aside for at least 15 minutes.
- Cook chicken: Heat oil in a non-stick skillet over high heat. Add chicken and cook each side for about 3 minutes or until golden. Remove, cover loosely with foil for 5 minutes, then slice thickly.
- Sear pineapple: In the same skillet, sear pineapple pieces until golden.
- Assemble salad: Arrange lettuce, avocado, onion, tomatoes, and quinoa on a platter. Top with sliced chicken, seared pineapple, or your favorite fruit. Have fun!
- Serve: Drizzle over the dressing and serve.
Notes
Store components separately for best texture and refrigerate up to 3 days. Pat chicken dry before searing for a better crust.
Nutrition
- Serving Size: 1 serving
- Calories: 420
- Sugar: 8g
- Sodium: 600mg
- Fat: 22g
- Saturated Fat: 6g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 32g
- Fiber: 5g
- Protein: 28g
- Cholesterol: 70mg
