High in protein, packed with flavor, and sturdy enough to last all week in the fridge, this chicken and chickpea salad is a favorite for meal-prepped lunches. It blends colorful vegetables, fiber-rich beans, lean chicken and a creamy, higher-protein creamy balsamic dressing to bring everything together.
I hate to break it to ya…
But you might not be getting enough calories, protein, or fiber at lunchtime. If you’ve skipped lunch because work or parenting kept you busy, you’re probably arriving at dinner overly hungry, which can lead to overeating or evening snacking. One simple strategy to avoid that cycle is prepping a balanced salad you actually want to eat.
Unlike delicate lettuce-based mixes, this salad is built to last. Hearty ingredients stand up to a thick dressing and keep their texture and flavor throughout the week. Swap in any vegetables you have on hand — bell peppers, red onion, cabbage, snap peas or broccoli work well — or swap different beans like white beans or black beans. Just avoid very watery or wilting greens like baby lettuce or fresh spinach if you plan to store it.
Enjoy!
A Few Thoughts on What You’ll Need to Make this Delicious Salad
- I use a simple baked thin chicken breast for this salad, but you can use any cooked boneless skinless chicken or leftover rotisserie chicken.
- Orzo is pictured, but any small pasta, pearl couscous, ditalini, or a grain like quinoa, farro or wild rice can be used. Omit it for a lower-carb option.
- Tuscan or curly kale both work well here; remove the ribs and thinly slice the leaves.
- Pepperoncinis add a briny, tangy note — kalamata olives are a fine substitute.
- Feta and chickpeas give Mediterranean flavor and texture; any cheese or beans can be swapped to your preference.
- Fresh herbs brighten the salad — parsley, green onion, mint or dill are all tasty options.
- The creamy balsamic dressing combines balsamic vinegar and olive oil with plain Greek yogurt for tang and extra protein.
How to Make Chicken and Chickpea Salad
Cook the orzo in salted water according to the package directions. Drain and toss with a little olive oil so it doesn’t stick.
Add the kale to a large bowl with a drizzle of olive oil and a pinch of salt. Massage it for a couple of minutes until softened and glossy.
In a blender or food processor, combine the dressing ingredients — olive oil, balsamic vinegar, garlic, plain Greek yogurt, maple syrup, Dijon, salt and pepper — and blend until smooth. Taste and adjust seasoning to your preference.
Add the orzo, diced cucumbers, halved cherry tomatoes, drained chickpeas, chopped pepperoncinis, cooked chicken, cubed feta and chopped parsley to the bowl with the massaged kale.
Pour the dressing over the salad and toss with tongs until everything is well coated and evenly distributed.
FAQs
Up to five days when stored in airtight containers. If it seems a bit dry after a few days, a squeeze of lemon or a drizzle of olive oil freshens it up.
Yes. Small pasta shapes like pearl couscous, ditalini or macaroni work well, as do grains like quinoa, farro or wild rice.
Yes. Omit the feta and use a dairy-free yogurt in the dressing to keep creaminess without dairy.
Healthy lunch in 3…2…1…GO!
Watch How to Make This Chicken & Chickpea Salad:
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Balanced Chicken and Chickpea Salad
5 Stars 4 Stars 3 Stars 2 Stars 1 Star
5 from 4 reviews
- Author: Erica Baty
- Prep Time: 15 minutes
- Cook Time: 10 minutes
- Total Time: 25 minutes
- Yield: 6 servings
- Category: Salad
- Method: Chop + Assemble
- Cuisine: Mediterranean
Description
Healthy chicken and chickpea salad with orzo, feta, and creamy balsamic dressing. A high-protein, meal prep–friendly salad that stays fresh all week.
Ingredients
Salad
- 1/2 cup orzo, uncooked
- 1/2 bunch kale, ribs removed and thinly sliced
- 2 Persian cucumbers, diced
- 1 cup cherry tomatoes, halved
- 1 can chickpeas, drained and rinsed
- 1/2 cup pepperoncinis, roughly chopped
- 8 oz cooked chicken, chopped
- 4 oz feta, cubed
- 1/2 cup parsley, chopped
Creamy balsamic dressing
- 6 tablespoons extra virgin olive oil
- 1/4 cup balsamic vinegar
- 1 teaspoon garlic paste or 1 clove garlic, minced
- 1/3 cup plain Greek yogurt
- 1 tablespoon maple syrup
- 1 teaspoon kosher salt and 1 teaspoon black pepper
- 1 teaspoon Dijon mustard
Instructions
- Blend dressing ingredients together until smooth and creamy. Taste and adjust seasonings.
- Cook orzo according to package directions in salted water. Drain and toss with a little olive oil to prevent sticking.
- Add kale to a large bowl and massage with olive oil and salt for 2–3 minutes until glossy and tender.
- Add orzo, cucumbers, tomatoes, chickpeas, pepperoncinis, chicken, feta and parsley. Drizzle dressing over the salad and toss to combine.
Holds up well in the fridge for up to five days.
Nutrition
- Serving Size: 1/6 recipe, about 2 heaping cups salad
- Calories: 362
- Sugar: 6.4 g
- Sodium: 542.5 mg
- Fat: 18.2 g
- Carbohydrates: 28.6 g
- Fiber: 4.6 g
- Protein: 21.1 g
- Cholesterol: 49 mg
If you love this chicken chickpea salad recipe you’ll love these other delicious salads!
Salmon quinoa salad with jalapeño vinaigrette
Spinach Greek salad with fried feta
Mediterranean salad with kale and white beans
Charred corn salad with basil and tomatoes
Cucumber and edamame salad with miso dressing