Meal Prep Fried Chicken Salad for Busy Weeks

Meal prep fried chicken salad makes weekday lunches easy. Juicy chicken, crunchy greens, and light dressing stay fresh for days when packed correctly. Reheat the chicken for crispness, toss with dressing, and enjoy fresh comfort without fuss — perfect for organised, flavourful weeks.

Course Main Course

Cuisine British, European

Keyword crisp lunch, easy storage, fried chicken, meal prep, weekday salad

Prep Time 15

Cook Time 15

Total Time 30

Servings Servings

Calories 560

Author Kitchen Team @ Spooning and Forking

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.

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.

Nutrition