Oven Baked Chicken Salad Bowl
Oven baked chicken salad bowl gives you the flavour of fried chicken without the oil. The crisp, golden coating meets lemon herb dressing and fresh greens in a perfectly balanced meal. Ideal for light dinners, healthy lunches, or meal prep through the week.
Ingredients
For the chicken
- 400 g chicken breast fillets
- 250 ml buttermilk
- 1 tsp garlic granules
- 1 tsp smoked paprika
- ½ tsp cayenne pepper
- 100 g plain flour
- 60 g breadcrumbs
- 1 tsp salt
- Olive oil spray
For the salad
- 1 head romaine lettuce chopped
- 1 cucumber sliced
- 1 avocado sliced
- 150 g cherry tomatoes halved
- 1 small red onion thinly sliced
For the lemon herb dressing
- 3 tbsp olive oil
- 2 tbsp lemon juice
- 1 tsp Dijon mustard
- 1 garlic clove crushed
- 1 tbsp chopped parsley
- Salt and pepper to taste
Instructions
- Marinate the chicken in the buttermilk
- Preheat the oven to 200°C. Line a baking tray with foil and place a wire rack on top. Mix flour, breadcrumbs, smoked paprika, cayenne, and salt in a bowl. Remove chicken from buttermilk, shaking off the excess, and coat in the flour mixture.
- Arrange on the rack and spray lightly with oil. Bake for 25 minutes, turning halfway, until golden and cooked through. Let it rest for five minutes before slicing.
- Whisk together the dressing ingredients until smooth. Toss lettuce, cucumber, tomatoes, and onion with most of the dressing. Add avocado and top with the sliced chicken. Drizzle over the rest of the dressing.
Notes
A mix of flour and breadcrumbs gives baked chicken a crispy texture without frying. The buttermilk tenderises the meat, while paprika and cayenne bring colour and gentle warmth.
The dressing is bright and sharp to balance the baked coating. Parsley and lemon are key here — they cut through the richness beautifully. You can swap parsley for basil or coriander if you prefer something more aromatic.
Nutrition
Calories: 530kcalCarbohydrates: 27gProtein: 40gFat: 27gSaturated Fat: 5gPolyunsaturated Fat: 4gMonounsaturated Fat: 9gCholesterol: 105mgSodium: 870mgPotassium: 710mgFiber: 4gSugar: 3gVitamin A: 3000IUCalcium: 120mgIron: 2.1mg
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