Large Salad with Grilled Chicken or Fish: The Ultimate Healthy Meal That Actually Fills You Up

Why You’ll Love This Hearty Protein-Packed Salad

Forget everything you think you know about salads being boring rabbit food! This large, satisfying salad is loaded with nutrient-dense vegetables, protein-rich beans or lentils, and topped with perfectly grilled chicken or fish when you’re craving something extra. It’s the kind of meal that leaves you energized, not hungry an hour later.

Table of Contents

The secret to this salad’s success? Layers of texture and flavor that make every bite interesting. Crispy vegetables, creamy beans, tender greens, and a bright homemade vinaigrette come together in perfect harmony. Plus, it’s completely customizable – make it vegetarian with beans and lentils most of the time, or add grilled protein when the mood strikes. Either way, you’ll have a restaurant-quality meal ready in minutes.

Recipe Details

Prep Time	Cook Time	Total Time	Servings	Difficulty
15 mins	10 mins	25 mins	4	Easy

What You’ll Need

For the Salad Base

8 cups mixed greens (arugula, spinach, romaine)
2 cups cherry tomatoes, halved
1 large cucumber, diced
1 bell pepper (any color), sliced
1 medium red onion, thinly sliced
1 large carrot, shredded
1 avocado, diced (add just before serving)

For the Protein (Choose One or Combine)

1½ cups cooked beans (chickpeas, black beans, or kidney beans)
1 cup cooked lentils (green or red)
Optional: 1 lb chicken breast or fish fillets for grilling

For the Simple Vinaigrette

¼ cup extra virgin olive oil
2 tablespoons red wine vinegar
1 tablespoon Dijon mustard
1 teaspoon honey
2 cloves garlic, minced
Salt and black pepper to taste
1 tablespoon fresh herbs (parsley, basil, or oregano)

Optional Add-Ins for Extra Flavor

½ cup crumbled feta or goat cheese
¼ cup toasted nuts or seeds (walnuts, pumpkin seeds)
2 tablespoons dried cranberries or raisins
Fresh herbs for garnish

Substitution Notes:

Mixed greens → Kale: Massage with a little olive oil to soften
Red wine vinegar → Apple cider vinegar: Use equal amounts
Honey → Maple syrup: Perfect for vegan option
Canned beans → Dried beans: Cook from scratch for better texture and flavor

Step-by-Step Directions

Prepare your vinaigrette first. In a small bowl or jar, whisk together olive oil, red wine vinegar, Dijon mustard, honey, and minced garlic until emulsified. Season with salt, pepper, and fresh herbs. Set aside to let flavors meld.
If using grilled protein, start there. Season chicken breast or fish fillets with salt, pepper, and a drizzle of olive oil. Grill for 6-8 minutes per side until cooked through (internal temperature of 165°F for chicken, 145°F for fish). Let rest for 5 minutes, then slice. Pro Tip: Don’t have a grill? A grill pan or regular skillet works perfectly. The key is getting a nice sear for flavor.
Prep your vegetables while protein cooks. Wash and dry your greens thoroughly – wet greens make soggy salads! Use a salad spinner or pat dry with paper towels.
Cut vegetables uniformly for the best eating experience. Halve cherry tomatoes, dice cucumber, slice bell pepper, and shred carrot using a box grater or food processor.
Prepare your beans or lentils. If using canned beans, drain and rinse well. If using cooked lentils, make sure they’re cooled to room temperature. Time-Saving Tip: Cook a big batch of lentils on Sunday and use them throughout the week in salads, soups, and grain bowls.
Build your salad strategically. Start with greens in a large bowl, then layer vegetables by color and texture – this makes it visually appealing and ensures even distribution.
Add your protein. Scatter beans or lentils evenly throughout, or arrange sliced grilled chicken or fish on top for an elegant presentation.
Dress the salad just before serving. Give the vinaigrette a good shake or whisk, then drizzle over the salad. Start with half and add more as needed.
Toss gently but thoroughly using clean hands or salad tongs. Make sure every leaf gets coated with dressing.
Add delicate ingredients last. Top with diced avocado, cheese, nuts, and any fresh herbs just before serving to prevent wilting or browning.

How to Serve

This hearty salad is a complete meal on its own, but here are some fantastic serving suggestions:

With crusty bread: A slice of whole grain bread or pita makes it even more filling
As a grain bowl base: Serve over quinoa, farro, or brown rice for extra heartiness
Family-style: Present in a large wooden bowl with dressing on the side for customization
Meal prep style: Pack components separately and assemble when ready to eat

Presentation ideas: Arrange ingredients in colorful sections before tossing, sprinkle with pomegranate seeds for a festive touch, or serve in individual shallow bowls for an elegant dinner party look.

Expert Tips for Success

Make-Ahead Magic:

Prep all vegetables up to 2 days ahead and store in separate containers
Cook beans or lentils in batches and freeze portions for quick assembly
Make vinaigrette up to 1 week ahead – flavors actually improve over time
Never dress the entire salad ahead – it will become soggy

Texture and Flavor Boosters:

Toast your nuts and seeds for 5 minutes in a dry pan for maximum crunch
Massage sturdy greens like kale with a little salt and olive oil to soften
Add something sweet (dried fruit) and something tangy (cheese) for complexity
Include a variety of textures – crunchy, creamy, chewy, and tender

Protein Preparation Secrets:

Marinate chicken or fish for 30 minutes before grilling for extra flavor
Let beans come to room temperature before adding to prevent wilting greens
Season proteins separately from the salad for the best flavor distribution

Chef’s Secret: The best salads have a balance of flavors – sweet, salty, acidic, and umami. Taste as you build and adjust seasoning accordingly.

Common Questions

How do I keep my salad from getting soggy?

Dry your greens thoroughly, dress just before serving, and store wet ingredients (like tomatoes) separately until ready to eat. Pat avocado dry before adding.

Can I use frozen vegetables?

Fresh vegetables work best for salads, but you can use thawed frozen corn, peas, or edamame. Just make sure they’re completely drained and at room temperature.

How long does the vinaigrette keep?

Homemade vinaigrette stays fresh in the refrigerator for up to 1 week. Store in a sealed jar and shake well before using as ingredients naturally separate.

What’s the best way to meal prep this salad?

Pack greens and sturdy vegetables together, store wet ingredients separately, and keep dressing in a small container. Assemble just before eating for maximum freshness.

How can I make this more filling without adding meat?

Double up on beans or lentils, add quinoa or farro, include avocado and nuts, or serve with whole grain bread. These additions provide healthy fats and complex carbs for lasting satisfaction.

Should I cook my own beans or use canned?

Both work well! Canned beans are convenient and perfectly nutritious. If using dried beans, cook a large batch and freeze portions. Home-cooked beans have better texture and less sodium.

Final Thoughts

This large, satisfying salad proves that healthy eating doesn’t mean sacrificing flavor or feeling hungry. With its combination of fresh vegetables, protein-rich beans or lentils, and the option to add grilled chicken or fish, it’s a meal that adapts to your needs and preferences. The simple vinaigrette ties everything together with bright, clean flavors that make each bite irresistible.

The beauty of this recipe lies in its flexibility – use whatever vegetables are in season, switch up your protein based on what you’re craving, and customize the vinaigrette with your favorite herbs. It’s the kind of go-to meal that makes eating well feel effortless and delicious.

So grab the biggest bowl you have, pile on those colorful vegetables, and get ready to fall in love with salads all over again. This isn’t just lunch – it’s a celebration of fresh, wholesome ingredients that will leave you feeling energized and satisfied!