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Rosemary Chicken Salad with Herb Vinaigrette

Published October 02, 2018 (Revised: December 11, 2019) Read Time: 3 minutes
Elisa Silva

Written By: Elisa Silva

Elisa has over 10 years of experience in recipe writing and has written multiple cookbooks over the last year

rosemary-chicken-salad-with-herb-vinaigrette
<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "Elisa Silva" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/12/rosemary-chicken-salad.jpg" } }, "headline":"Rosemary Chicken Salad With Herb Vinaigrette", "datePublished":"2018-10-02", "dateModified": "2019-12-11", "description":"Lunch idea, anyone? This rosemary chicken salad offers all of the low-carb fixings you could want along with plenty of bonus health benefits. Give it a try!", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/12/rosemary-chicken-salad.jpg" } </script> <script type="application/ld+json"> { "@context": "https://schema.org", "@type": "FAQPage", "mainEntity": [{ "@type": "Question", "name": "What Does Rosemary Do For the Body?", "acceptedAnswer": { "@type": "Answer", "text": "The perennial plant, rosemary, contains enough antioxidants and anti-inflammatory properties to strengthen your immune system and blood circulation. It can improve concentration, speed, accuracy, mood, and has even been found as a powerful anti-tumor agent with unique cancer risk-reducing abilities.<br>Studies also show that rosemary can be used as a holistic fix for pain, stress, joint inflammation, drowsiness, and even mosquito repellent. It’s a versatile seasoning, and a superhero herb with wellness properties benefiting low-carb and beyond." } }, { "@type": "Question", "name": "How Do You Make Chicken Salad Low-Carb?", "acceptedAnswer": { "@type": "Answer", "text": "The basics of rosemary chicken salad, lettuce leaves and chicken, are low-carb. It’s when you start tossing in extra toppings that gets tricky. Keep a sharp eye out for fruits like grapes, apples, and dried cranberries.<br>Above all else, be on guard for dressings. Typical store-bought dressings have sneaky amounts of unhealthy oils, sugar, and artificial ingredients. You’re much better off making your own at home, like our easy herb vinaigrette. The base is apple cider vinegar, a medicinal powerhouse with benefits like aiding weight loss, fighting bad bacteria, and treating common ailments like sore throats. <br>The best part is you can add this dressing to virtually any salad, and you’ll love it every single time." } }, { "@type": "Question", "name": "How Can You Meal Prep Rosemary Chicken Salad?", "acceptedAnswer": { "@type": "Answer", "text": "Meal prepping the rosemary chicken salad recipe is a cinch. It only comes down to making two ingredients ahead of time: the chicken and dressing. This way, when it’s time to eat, all you have to do is reheat your chicken and throw everything in a bowl. <br>Cook the chicken, let it cool, then store it in a sealed container in the refrigerator for up to 3-5 days. If you’re making large batches, repeat the process, except place it in a heavy-duty freezer bag and set it in the freezer for up to 4 months. You can reheat by placing it back in the frying pan for a quick 5-7 minutes or using the microwave, although the stove is best for creating that crispy, crunchy chicken texture. <br>Make the dressing either in a small bowl or lidded jar, then seal tightly and store in the refrigerator. Thanks to the vinegar, this yummy sauce stays fresh for up to a couple of months without worries." } }] } </script> <script type="application/ld+json"> { "@context": "http://schema.org", "@type": "Recipe", "author": "Kate Sullivan, MS", "cookTime": "PT20M", "datePublished": "2018-10-02", "description": "Lunch idea, anyone? This rosemary chicken salad offers all of the low-carb fixings you could want along with plenty of bonus health benefits. Give it a try!", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/12/rosemary-chicken-salad.jpg", "recipeIngredient": [ "2 tablespoons chopped rosemary, divided", "½ cup avocado oil", "¼ cup apple cider vinegar", "1 tablespoon dijon mustard", "¼ teaspoon minced garlic", "4 chicken breasts", "8 cups salad mix of choice", "1 teaspoon salt", "½ teaspoon black pepper" ], "interactionStatistic": { "@type": "InteractionCounter", "interactionType": "http://schema.org/LikeAction", "userInteractionCount": "4" }, "name": "Rosemary Chicken Salad With Herb Vinaigrette", "nutrition": { "@type": "NutritionInformation", "calories": "151 calories", "fatContent": "4.6 grams fat" }, "prepTime": "PT10M", "recipeInstructions": [ { "@type": "HowToStep", "text": "Preheat the oven to 475°F." }, { "@type": "HowToStep", "text": "Combine 1 tablespoon chopped rosemary with the oil, vinegar, mustard, and garlic in a small bowl or lidded jar. Stir or shake vigorously to combine vinaigrette." }, { "@type": "HowToStep", "text": "In another small bowl, combine remaining 1 tablespoon rosemary, salt, and pepper. Coat each chicken breast in the seasoning." }, { "@type": "HowToStep", "text": "Heat a medium-sized skillet to medium heat and cook the chicken, 10 minutes on each side or until cooked through. Cool for 10 minutes, then slice." }, { "@type": "HowToStep", "text": "Assemble the salad including any optional add-ins of choice, top with chicken, and drizzle with vinaigrette." } ], "recipeYield": "6 servings", "suitableForDiet": "http://schema.org/LowFatDiet" } </script> <article itemscope itemtype="http://schema.org/Recipe"> <div> <ul> <li><a href="#section1">What Does Rosemary Do For the Body?</a></li> <li><a href="#section2">How Do You Make Chicken Salad Low-Carb?</a></li> <li><a href="#section3">How Can You Meal Prep Rosemary Chicken Salad?</a></li> <li><a href="#section4">Rosemary Chicken Salad With Herb Vinaigrette</a></li> </ul> </div> <section itemprop="description"> <p>Hangrily rummaging through your pantry to find those leftover potato chip crumbs means two things:</p> <ul> <li>You probably didn’t eat lunch in time.</li> <li>Make rosemary chicken salad ASAP.</li> </ul> <p>To some, salads seem bland, boring, and empty—but this recipe will make even the most salad-suspicious change their mind. Brimming with freshly chopped herbs, warm garlic notes, filling crispy chicken, and a rich oil and vinegar dressing, it’s the perfect lunch or dinner solution. </p> <p>The low-carb and high-protein ingredients work to keep you full and also offer enormous health benefits– not to mention how simple they are to prep and throw together!</p> </section> <section id="section1"> <h2>What Does Rosemary Do For the Body?</h2> <p>The perennial plant, rosemary, contains enough antioxidants and anti-inflammatory properties to strengthen your immune system <i>and</i> blood circulation.<sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/17487414" rel="nofollow noreferrer">1</a></sup> It can improve concentration, speed, accuracy, mood, and has even been found as a powerful anti-tumor agent with unique cancer risk-reducing abilities. <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3736918/" rel="nofollow noreferrer">2</a>,<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/17827696" rel="nofollow noreferrer">3</a>,<a target="_blank" href="https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1750-3841.2006.00149.x" rel="nofollow noreferrer">4</a></sup></p> <p>Studies also show that rosemary can be used as a holistic fix for pain, stress, joint inflammation, drowsiness, and even mosquito repellent. <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/25635991" rel="nofollow noreferrer">5</a>,<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/17291597" rel="nofollow noreferrer">6</a>,<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/19053868" rel="nofollow noreferrer">7</a>,<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/23833718" rel="nofollow noreferrer">8</a>,<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/17583499" rel="nofollow noreferrer">9</a></sup> It’s a versatile seasoning, and a superhero herb with wellness properties benefiting low-carb and beyond.</p> </section> <section id="section2"> <h2>How Do You Make Chicken Salad Low-Carb?</h2> <p>The basics of rosemary chicken salad, lettuce leaves and chicken, are low-carb. It’s when you start tossing in extra toppings that gets tricky. Keep a sharp eye out for fruits like grapes, apples, and dried cranberries. </p> <p>Above all else, be on guard for dressings. Typical store-bought dressings have sneaky amounts of unhealthy oils, sugar, and artificial ingredients. You’re much better off making your own at home, like our easy herb vinaigrette. The base is apple cider vinegar, a medicinal powerhouse with benefits like aiding weight loss, fighting bad bacteria, and treating common ailments like sore throats. <sup><a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5788933/" rel="nofollow noreferrer">10</a>,<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/16015276" rel="nofollow noreferrer">11</a>,<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1785201/" rel="nofollow noreferrer">12</a></sup> </p> <p>The best part is you can add this dressing to virtually any salad, and you’ll love it every single time.</p> </section> <section id="section3"> <h2>How Can You Meal Prep Rosemary Chicken Salad?</h2> <p>Meal prepping the rosemary chicken salad recipe is a cinch. It only comes down to making two ingredients ahead of time: the chicken and dressing. This way, when it’s time to eat, all you have to do is reheat your chicken and throw everything in a bowl. </p> <p>Cook the chicken, let it cool, then store it in a sealed container in the refrigerator for up to 3-5 days. If you’re making large batches, repeat the process, except place it in a heavy-duty freezer bag and set it in the freezer for up to 4 months. You can reheat by placing it back in the frying pan for a quick 5-7 minutes or using the microwave, although the stove is best for creating that crispy, crunchy chicken texture.</p> <p>Make the dressing either in a small bowl or lidded jar, then seal tightly and store in the refrigerator. Thanks to the vinegar, this yummy sauce stays fresh for up to a couple of months without worries.</p> </section> <hr class="divider-15 divider-thick mx-auto"> <section id="section4" class="recipe"> <h2 itemprop="name">Rosemary Chicken Salad With Herb Vinaigrette</h2> <div class="prep"> <span> <meta itemprop="prepTime" content="PT10M">Prep Time: 10 minutes</span> <span> <meta itemprop="cookTime" content="PT20M">Cooking Time: 20 minutes</span> <span> <meta itemprop="recipeYield">Serves: 6</span> </div> <h3>Ingredients:</h3> <ul class="ingredients no-bullet"> <li itemprop="recipeIngredient">2 tablespoons chopped rosemary</li> <li itemprop="recipeIngredient">½ cup avocado oil</li> <li itemprop="recipeIngredient">¼ cup apple cider vinegar</li> <li itemprop="recipeIngredient">1 tablespoon dijon mustard</li> <li itemprop="recipeIngredient">¼ teaspoon minced garlic</li> <li itemprop="recipeIngredient">4 chicken breasts</li> <li itemprop="recipeIngredient">8 cups salad mix of choice</li> <li itemprop="recipeIngredient">1 teaspoon salt</li> <li itemprop="recipeIngredient">½ teaspoon black pepper</li> </ul> <b>Optional add-ins:</b> <ul class="ingredients no-bullet"> <li itemprop="recipeIngredient">10 cherry tomatoes, halved</li> <li itemprop="recipeIngredient">1 medium avocado, sliced</li> <li itemprop="recipeIngredient">4 tablespoons shredded parmesan cheese</li> <li itemprop="recipeIngredient">1 medium cucumber, thinly sliced</li> <li itemprop="recipeIngredient">⅓ cup chopped red onion</li> </ul> <hr class="divider-50 divider-medium"> <h3>Instructions:</h3> <ol itemprop="recipeInstructions"> <li>Combine 1 tablespoon chopped rosemary with the oil, vinegar, mustard, and garlic in a small bowl or lidded jar. Stir or shake vigorously to combine vinaigrette.</li> <li>In another small bowl, combine remaining 1 tablespoon rosemary, salt, and pepper. Coat each chicken breast in the seasoning.</li> <li>Heat a medium-sized skillet to medium heat and cook the chicken, 10 minutes on each side or until cooked through. Cool for 10 minutes, then slice.</li> <li>Assemble the salad including any optional add-ins of choice, top with chicken, and drizzle with vinaigrette.</li> </ol> </section> </article>
Nutrition Facts

Serves 1


Calories

151


Amount Per Serving

Total Fat

4.6 g

Sodium

472 mg

Carbohydrate

6.3 g

Sugar

1.6 g

Dietary Fiber

3.4 g

Protein

20.5 g


Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Serves 1


Calories

151


Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Amount Per Serving

Total Fat

4.6 g

Sodium

472 mg

Carbohydrate

6.3 g

Sugar

1.6 g

Dietary Fiber

3.4 g

Protein

20.5 g

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