Healthy Summer Salad with Grilled Chicken or Tofu
A light and flavorful summer salad packed with mixed greens, fresh veggies, and your choice of grilled chicken or tofu, served with a zesty dressing.
Ingredients
Salad Base
- 4 cups mixed summer greens (arugula, butter lettuce, baby spinach)
- 2 large ripe tomatoes, sliced or chopped
- 1 medium cucumber, thinly sliced
- 1 pint cherry tomatoes, halved
- 1 cup cooked whole grains (quinoa, farro, or brown rice) Use leftovers if available
Protein
- 2 pieces boneless, skinless chicken breasts or 1 block firm tofu Use tofu for vegetarian option
Toppings
- 1/3 cup crumbled feta or goat cheese Optional; swap for avocado for dairy-free option
- 2 tablespoons olive oil or avocado oil
- 1 large lemon, juiced Or use 2 tablespoons apple cider vinegar
- 1 clove garlic, minced
- to taste Salt and pepper
- 1 pinch smoked paprika or cumin For warmth
Fresh Herbs
- to taste basil, mint, or cilantro, roughly chopped Experiment with different herbs for variety
Instructions
Preparation
- Preheat the grill or sear the chicken/tofu for 6–8 minutes per side until golden; rest for 5 minutes.
- Cook your quinoa or farro per package instructions (about 20 minutes). Fluff and let cool slightly; toss with a drizzle of olive oil.
Veggie Assembly
- Chop tomatoes, cucumber, and herbs; toss with lemon juice, minced garlic, salt, and pepper.
Combine & Finish
- Slice the grilled protein and fold it into the mixed greens and grains, sprinkle with cheese or avocado, and top with more herbs.
- Taste and adjust seasoning, adding more lemon juice if needed.
Notes
For make-ahead, cook grains and protein on Sunday and store separately for 3–4 days. Reheat gently or serve chilled for salads. Taste as you go for best results. Turn leftovers into stuffed peppers or wrap-stuffed lunches.