Crispy convenience without compromise
I started making this meal prep fried chicken salad for busy weeks during a stretch when I couldn’t face another sad desk lunch. It’s fresh, crisp, and stays delicious for days, proof that meal prep doesn’t have to mean monotony. The secret is keeping every component at its best — the chicken crunchy, the greens fresh, and the dressing lively.
If you’ve been reading my fried chicken salads blog post, you’ll know how I like to balance comfort and ease. This one’s the most practical of the lot. It borrows the method from my air fryer chicken salad with ranch and the flavour base from my spicy fried chicken cobb salad but is built to last the working week. It’s also the recipe I reach for when I want lunch ready without compromising on texture or flavour — each box is a complete meal waiting to happen.
Smart prep, crisp results
The trick with meal prep salads is separation. Pack the chicken, salad, and dressing separately, then combine just before eating. The chicken stays crunchy, the lettuce crisp, and nothing turns soggy. I make a big batch of dressing and store it in a jar, it only gets better after a day or two. If you want to save time, bake or air fry the chicken as I do in my oven baked chicken salad bowl. It’s less mess but still gives that fried texture.
Ingredients
For the chicken:
- 500 g chicken thighs, cut into strips
- 250 ml buttermilk
- 1 tsp garlic granules
- 1 tsp paprika
- ½ tsp cayenne pepper
- 1 tsp salt
- 120 g plain flour
- 50 g cornflour
- Olive oil spray or a few teaspoons for frying
For the salad base:
- 2 romaine lettuces, chopped
- 1 cucumber, sliced
- 200 g cherry tomatoes, halved
- 2 carrots, grated
- 1 red onion, thinly sliced
For the dressing:
- 100 ml Greek yoghurt
- 2 tbsp olive oil
- 1 tbsp lemon juice
- 1 tsp Dijon mustard
- 1 tsp honey
- Salt and black pepper to taste
Ingredient notes
Chicken thighs are ideal because they stay juicy even after reheating. Cornflour in the coating gives crispness that holds up for several days. The yoghurt-based dressing is creamy but light, helping the salad stay fresh without adding unnecessary calories. Adding grated carrot helps the salad maintain structure over a few days; it doesn’t wilt as quickly as softer greens.
Equipment needed
You’ll need either an air fryer or a large frying pan. Both work well; the air fryer makes cleanup faster. A wire rack is useful for resting the chicken so it stays crisp. For storage, use containers with separate sections for each element — one for chicken, one for salad, and a small section to put a little salad dressing container for the dressing. This way, assembly takes seconds. For storing and keeping everything fresh I use these amazing Glass Containers with Airtight Lids.
Instructions
Marinate the chicken in buttermilk, garlic granules, paprika, cayenne, and salt for at least an hour. Combine flour and cornflour in a shallow bowl.
Coat each piece of chicken and fry in hot oil for about 7 minutes or air fry at 190°C for 12 minutes, turning halfway. Let cool on a wire rack.
Whisk together all dressing ingredients and taste for seasoning. Divide the salad ingredients into individual containers. Once the chicken has cooled, add a portion to each container, keeping it separate from the greens. Pack the dressing separately in jars or small tubs.
When ready to eat, reheat the chicken in the air fryer or oven for a few minutes, toss the salad with dressing, and enjoy.
Technique insights
Cooling the chicken completely before packing prevents steam from softening the coating. Using airtight containers helps keep the texture crisp and stops the smell of dressing seeping into the greens. For an extra crisp finish on reheating, spray the chicken lightly with oil before popping it in the air fryer for 4–5 minutes. It revives beautifully, just like fresh.
What to serve with meal prep fried chicken salad
It’s a complete meal, but you can pack extras like roasted potatoes or cooked grains on the side for variety. They reheat easily and stretch the salad further. If you’re eating at home, serve with a slice of seeded bread or a handful of fresh fruit. The contrast of cold salad and warm chicken makes it feel freshly made every time.
Wine and beer pairings
If you’re having this for dinner instead of lunch, pair it with a dry rosé for a light, fruity lift. Sauvignon Blanc also works well, keeping things crisp. A pale ale brings out the paprika and cayenne in the chicken, while a light lager keeps it refreshing without heaviness.
Frequently asked questions
How long will this salad last?
Stored properly, up to four days. Keep the dressing separate until the day you eat it.
Can I use chicken breast instead of thighs?
Yes, though it can dry out faster. Slice it thinly and cook just until done.
Can I freeze the chicken?
You can, but the coating will lose some crunch. It’s best eaten fresh or kept in the fridge.
What’s the best way to reheat it?
Air fry or bake at 180°C for 6–8 minutes. Don’t microwave — it softens the coating.
Can I make it gluten-free?
Yes, simply use a gluten-free flour blend and check your cornflour.
Tips for success with meal prep fried chicken salad
Cool everything before sealing. Warm ingredients trapped in airtight containers create condensation, which makes the salad soggy. A few minutes of patience keeps the texture perfect. Pack the dressing in a leak-proof jar and shake before using. The yoghurt and oil can separate slightly during storage but come together instantly when mixed again.
Recipe variations
Add roasted chickpeas or cooked quinoa for extra protein. Swap the yoghurt dressing for a vinaigrette if you want to change the flavour through the week. You can also turn this into wraps using wholemeal tortillas and a handful of shredded slaw, similar to my fried chicken salad with kale and slaw.
Storage and reheating for meal prep fried chicken salad
Keep each element separate. The chicken stays fresh in the fridge for up to four days and reheats well in the oven or air fryer. The salad base keeps for three days, and the dressing for up to a week. Combine only when ready to eat. And don’t forget to get yourself a couple of these airtight containers, you won’t regret it.
Health benefits
High in protein, fibre, and vitamins, this salad makes meal prep feel indulgent rather than restrictive. The yoghurt dressing adds calcium and probiotics, while the vegetables provide antioxidants and crunch. Using minimal oil and lean chicken keeps the calories in check without sacrificing satisfaction. It’s proof that planning ahead can still taste fresh, vibrant, and comforting — even on your busiest days.
Meal Prep Fried Chicken Salad for Busy Weeks
Ingredients
For the chicken
- 500 g chicken thighs cut into strips
- 250 ml buttermilk
- 1 tsp garlic granules
- 1 tsp paprika
- ½ tsp cayenne pepper
- 1 tsp salt
- 120 g plain flour
- 50 g cornflour
- Olive oil spray or a few teaspoons for frying
For the salad base
- 2 romaine lettuces chopped
- 1 cucumber sliced
- 200 g cherry tomatoes halved
- 2 carrots grated
- 1 red onion thinly sliced
For the dressing:
- 100 ml Greek yoghurt
- 2 tbsp olive oil
- 1 tbsp lemon juice
- 1 tsp Dijon mustard
- 1 tsp honey
- Salt and black pepper to taste
Instructions
- Marinate the chicken in buttermilk, garlic granules, paprika, cayenne, and salt for at least an hour.
- Combine flour and cornflour in a shallow bowl. Coat each piece of chicken and fry in hot oil for about 7 minutes or air fry at 190°C for 12 minutes, turning halfway. Let cool on a wire rack.
- Whisk together all dressing ingredients and taste for seasoning. Divide the salad ingredients into individual containers. Once the chicken has cooled, add a portion to each container, keeping it separate from the greens. Pack the dressing separately in jars or small tubs.
- When ready to eat, reheat the chicken in the air fryer or oven for a few minutes, toss the salad with dressing, and enjoy.