This chicken tender salad recipe features crispy tenders, fresh greens, avocado, and a honey mustard or parmesan vinaigrette. Easy, healthy, and ready in 30 minutes.
Why You’ll Love This Chicken Tender Salad Recipe
This chicken tender salad recipe combines crispy chicken tenders with fresh greens, cherry tomatoes, and creamy avocado for a balanced meal. It’s hearty yet light, perfect for lunch or dinner.
Dress it with honey mustard for a sweet tang or parmesan vinaigrette for savory depth. Quick to make, customizable, and ideal for meal prep, it’s a healthy chicken salad everyone will enjoy.
Ingredients for the Best Chicken Tender Salad Recipe
| Ingredient | Purpose / Notes |
|---|---|
| Chicken tenders | Main protein; use crispy, baked chicken tenders, air fryer, or pan-fried strips |
| Fresh salad greens | Base of the salad — romaine, kale, or mixed greens for crunch and nutrition |
| Cherry tomatoes | Adds juicy sweetness and bright color |
| Cucumber slices | Refreshing crunch and hydration |
| Red onion slices | Sharp flavor contrast that balances the dressing |
| Avocado slices | Creamy texture that pairs well with crispy chicken tenders |
| Shredded parmesan | Savory richness; can swap with other cheeses |
| Croutons or seeds | Extra crunch; gluten free options available |
| Honey mustard dressing | Sweet and tangy; perfect with crispy tenders |
| Parmesan vinaigrette | Savory alternative dressing; balances flavors |
| Optional swaps | Gluten free breadcrumbs, Greek yogurt for dressing, or crispy cauliflower for vegetarian version |
Quick Equipment & Timing
This chicken tender salad recipe comes together fast with just a few tools. Use an air fryer for crispy chicken tenders in under 15 minutes, or bake them in the oven for about 20 minutes.
A skillet works for pan-fried chicken strips if you prefer a classic crunch. With prep included, the whole salad is ready in roughly 30 minutes. The key is doneness—always check that the chicken reaches an internal temperature of 165°F (74°C).
Let the tenders rest before slicing so the juices stay inside. The result: crispy chicken tenders that hold their crunch even when added to fresh salad greens.
How to Build the Chicken Tender Salad
Once your crispy tenders are ready, it’s time to assemble the salad. Start with a large bowl or platter and layer fresh salad greens such as romaine, kale, or a spring mix. Add colorful vegetables—cherry tomatoes, cucumber slices, and thin red onion—for crunch and brightness.
Creamy avocado slices give balance and richness. Slice the chicken tenders into strips and arrange them on top so every serving gets a hearty portion.
For texture, sprinkle shredded parmesan, toasted seeds, or croutons. This step ensures your chicken strips salad feels complete and satisfying.
Right before serving, drizzle on your choice of dressing—honey mustard for a sweet-tangy flavor or parmesan vinaigrette for a savory kick. Toss gently or leave layered for a beautiful presentation.
Tips for Crispy Tenders & Meal Prep
For extra crunch, toast breadcrumbs before coating and cook tenders in a single layer. Always let them rest before slicing. To meal prep, store chicken, greens, and dressing separately—combine just before eating. Reheat leftover chicken tenders in an air fryer or oven to keep them crispy.
Variations & Flavor Swaps
This chicken tender salad recipe adapts easily. Try buffalo chicken tenders with blue cheese, BBQ ranch for smoky flavor, or a low calorie chicken salad with grilled tenders.
For a vegetarian option, swap in crispy cauliflower or tofu. Each variation keeps the salad fresh and exciting.
Nutrition Facts Snapshot
Here’s an approximate breakdown for one serving of this chicken tender salad recipe (with baked chicken tenders and honey mustard dressing). Values will vary with cooking method and ingredients:
| Nutrient | Amount (per serving) | Notes / Tips |
|---|---|---|
| Calories | 420–480 kcal | Use baked or air fryer chicken for fewer calories |
| Protein | 32–36 g | High protein salad option, ideal for filling lunches or dinners |
| Fat | 18–22 g | Reduce by using lighter dressing or grilled chicken tenders |
| Carbohydrates | 28–32 g | Add extra veggies for more fiber and fewer refined carbs |
| Fiber | 6–8 g | Boost with kale, avocado, or added seeds |
For a low calorie chicken salad, reduce cheese and use a light vinaigrette.
FAQs About Chicken Tender Salad Recipe
Can I use leftover chicken tenders?
Yes, reheat them in an oven or air fryer before slicing into the salad.
How do I keep chicken crispy?
Cook tenders in a single layer and add to greens just before serving.
Can I meal prep this chicken tender salad recipe?
Absolutely. Store tenders, salad greens, and dressing separately, then assemble when ready.
What’s the best dressing?
Honey mustard for tangy-sweet flavor; parmesan vinaigrette for savory depth.
How long does it keep?
Cooked tenders last 3–4 days refrigerated.
Hi, I’m Sidra Asif, the heart behind Chicken Bites. Cooking has been my lifelong passion, sparked by the magical meals I watched my mother create in our family kitchen. Over the years, I’ve explored diverse cuisines, earned a diploma in Culinary Arts, and refined my skills in professional kitchens—learning the art of flavor pairing, presentation, and creativity.
Through Chicken Bites, I share my favorite recipes, cooking tips, and culinary adventures to inspire home cooks to turn everyday ingredients into extraordinary meals. Join me on this flavorful journey where tradition meets innovation, and every dish is made with love! 🍗✨
