This Chicken Quinoa Salad with Cashew Pesto Dressing is a healthy and satisfying option for a weeknight dinner or no-heat lunch. Whether you’re meal prepping or just want something wholesome, it’s easy to prepare in advance and naturally gluten free, dairy free, and high in protein.
The salad starts with tender baked chicken, fluffy quinoa, and a creamy cashew-parsley pesto. Then, you can get creative with your choice of salad vegetables. I like to use baby spinach and sweet grape tomatoes, but you can also add crunchy cucumbers, shredded carrots, thinly sliced red onion, or sun-dried tomatoes. It’s a flexible, make-ahead cold lunch idea for work that stores well in the fridge – ideal for busy days or summer meal prep.
Why chicken quinoa salad makes a healthy work lunch
Chicken quinoa salad is a nutrient-dense lunch that combines lean protein, complex carbs, and healthy fats to keep you full and energized. Quinoa provides slow-release energy, chicken adds satisfying protein, and the cashew pesto contributes healthy fats and flavor.
It’s also great for meal prep – quinoa and baby spinach hold up well in the fridge, especially if the dressing is stored separately. Naturally gluten free and dairy free, it’s easy to customize and fits a range of dietary needs, making it a convenient and nutritious choice for workdays.
Chicken quinoa salad ingredients
- Quinoa: A source of slow-release carbohydrates, plant-based protein, and fiber. Tri-color quinoa adds variety, but any type works well.
- Chicken: Skinless chicken breast is a lean, high-protein option. You can also use tenderloins, or thighs for a slightly richer flavor.
- Baby spinach: A nutrient-rich green that holds up better than delicate lettuce when stored.
- Grape tomatoes: Add natural sweetness and pair well with the pesto dressing. Cherry or mini Roma tomatoes also work.
- Flat-leaf parsley: Used in the pesto for a fresh twist on traditional basil.
- Cashew nuts: Replace cheese in the pesto to keep it dairy free while adding creaminess.
- Olive oil: Adds richness to the pesto. Choose extra virgin olive oil for healthy fats and polyphenols.
- Garlic: Adds bold flavor to the pesto.
- Salt and black pepper: To season the chicken, pesto, and salad to taste.
- Water: Used to cook quinoa and help blend the cashew pesto to a smooth consistency.
Variations and swaps for a customizable chicken quinoa salad
This chicken quinoa salad is easy to adapt based on your preferences or what you have available. Try these simple swaps and mix-ins:
- Cook quinoa in broth: Use low-sodium vegetable or chicken broth instead of water to add more flavor.
- Switch up the protein: Adjust the amount of chicken or replace it with grilled tofu, chickpeas, or hard-boiled eggs for a vegetarian option.
- Pesto alternatives: Swap parsley for basil, arugula, or cilantro. Cashews can be substituted with pine nuts or macadamia nuts.
- Try other grains: Use farro, couscous, brown rice, or white rice in place of quinoa.
- Use different greens: Swap baby spinach for arugula, romaine (cos lettuce), or a mesclun mix.
- Salad mix-ins: Try sliced avocado, roasted chickpeas, red onion, sun-dried tomatoes, or toasted seeds for added texture and flavor. These ingredients also boost nutrition and make the salad more filling.
How to store chicken quinoa salad for meal prep
To keep your chicken quinoa salad fresh, store each component in separate airtight containers in the fridge. This helps preserve texture and prevent sogginess – especially important for salads made in advance.
- Storage tips: Store cooked chicken and cashew pesto for up to 3 days, and cooked quinoa for up to 5 days. Chop the chicken into smaller pieces to improve texture when served cold. If the pesto thickens, stir in a splash of water before serving.
- Vegetable prep: Chop vegetables in advance and store separately to keep them fresh. This makes assembly quick and keeps the greens and tomatoes crisp.
- When to mix: For best results, combine the salad and add the pesto dressing just before serving. However, if needed, you can assemble it ahead of time – leftovers still hold up well in the fridge for up to 24 hours.
Frequently asked questions
Yes, you can make chicken quinoa salad ahead of time by storing the components separately in the fridge. For best results, mix everything together and add the dressing just before serving to keep the salad fresh and avoid sogginess.
Yes, chicken quinoa salad is naturally gluten free, as both chicken and quinoa are gluten free. Just be sure to check that other ingredients, such as the dressing or any coating on the chicken, don’t contain gluten or gluten-based additives.
Quinoa is a complex carbohydrate that also provides plant-based protein. It’s considered a complete protein because it contains all nine essential amino acids, making it an excellent choice for vegetarians and those looking to boost protein intake from plant-based sources.
Quinoa is often considered healthier than rice due to its higher protein, fiber, and overall nutrient content. It also has a lower glycemic index, which may help support more stable blood sugar levels. However, both quinoa and rice can be part of a healthy diet, depending on individual needs and preferences.
Tri-color quinoa, a blend of red, white, and black quinoa, offers a variety of nutrients and textures. The mix provides extra antioxidants, particularly from the red and black varieties. The combination also adds visual appeal and a slightly nutty flavor, making it a colorful addition to salads and bowls.
Yes, pre-cooked chicken, such as rotisserie chicken or leftover grilled, baked, or poached chicken, works perfectly in chicken quinoa salad. Using cooked chicken reduces prep time and makes the salad even more convenient for meal prep or quick weeknight dinners.
Chicken quinoa salad lasts up to 3 days in the fridge when stored in an airtight container. For optimal freshness, store the components separately – quinoa can last up to 5 days, while cooked chicken should be used within 3 days.
More healthy meal ideas
- Parsley Pesto Pasta with Cashews
- Gluten Free Cashew Chicken with Broccoli
- Shakshuka with Fresh Tomato and Spinach
- Gluten Free Zucchini Fritters with Feta
Check out the Dinner Recipes page for more healthy meal ideas.
Chicken Quinoa Salad with Cashew Pesto Dressing Recipe
Serves
4
Prep time
25 mins
Cook time
15 mins
Ingredients
For the salad:
- 1 cup / 185 g uncooked quinoa (see Note 1)
- 2 cups / 480 ml / 480 g water
- 21 oz / 600 g raw skinless chicken breast (see Note 2)
- 4 cups / 120 g baby spinach, sliced into strips (see Note 3)
- 1 1/2 cups / 240 g grape tomatoes, halved or quartered
- Salt and black pepper, to taste
For the cashew pesto dressing:
- 1 1/2 cups / 45 g flat-leaf parsley leaves (see Note 4)
- 2/3 cup / 96 g unsalted cashew nuts
- 4 tsp / 20 ml / 20 g extra virgin olive oil
- 1 small garlic clove, minced
- 1/4 tsp fine salt
- Water, as needed to blend (see Note 5)
Method
- Preheat your oven to 350°F / 180°C (fan-forced) or 390°F / 200°C (conventional). While the oven is heating, wash the parsley, measure out the leaves, and set them aside.
- Rinse the quinoa well under running water using a fine mesh sieve. Drain, then transfer the rinsed quinoa to a saucepan. Add 2 cups of water. Cover with a lid and bring to a boil. Stir the quinoa once, then reduce the heat to a simmer. Continue simmering, covered, for 15 minutes or until all the water has been absorbed. Turn off the heat and let the quinoa sit, still covered, for another 10 minutes.
- While the quinoa is cooking, prepare the pesto. Add the washed parsley leaves, cashew nuts, olive oil, minced garlic, salt, and about 3 tablespoons of water to a hand blender cup or large jar (see Note 6). Blend with a hand blender until smooth and creamy, adding more water if needed. Set aside in the fridge.
- To prepare the chicken, line a rimmed baking sheet with parchment paper. Cut the chicken into pieces about 0.5 inch / 1.5 cm thick and spread them out on the baking sheet. Using kitchen scissors makes this step easy. Season well with salt and black pepper. Bake in the preheated oven for 15 minutes, or until fully cooked through. Allow to cool slightly, then slice into smaller pieces so the chicken mixes evenly throughout the salad.
- When ready to serve, add the quinoa, chicken, spinach, and tomatoes to a salad bowl. Season with salt and black pepper. Add the pesto and toss until everything is evenly coated. If meal prepping, store the components separately in the fridge and combine just before serving to maintain freshness and texture (see Note 7).
Notes
- Quinoa – I use tri-colored quinoa, which is a mix of white, red, and black quinoa, but plain white quinoa is also delicious. If you prefer, you can swap it out for brown or white rice. Just keep in mind that different types of rice require different amounts of liquid to cook, so be sure to check the package instructions.
- Chicken – Two large boneless, skinless chicken breasts usually weigh about 21 oz / 600 grams. If you prefer, you can substitute with an equal weight of skinless chicken thighs or tenderloins. Note that chicken thighs will have slightly more fat than breasts or tenderloins.
- Spinach – To slice baby spinach into rough strips, loosely stack and roll the leaves, then cut across the roll into broad strips. This makes it easier for the spinach to distribute evenly throughout the salad. You can also substitute baby spinach with other leafy greens, such as arugula or mesclun mix.
- Washing your parsley – Before picking the leaves, rinse the parsley to remove any dirt or residue. Submerge the bunch in a clean sink or bowl of cold water and swirl it around. Then, hold the parsley by the stems under cold running water to rinse thoroughly. Shake to remove excess water. Once washed, you can pick the leaves off to measure for the recipe. If using cups to measure, pack the leaves into the cup.
- Pesto – You’ll need about 3 to 5 tablespoons of water to blend the pesto to a thick, creamy consistency. I like to keep it quite thick, as shown in the recipe video above, but you can thin it out a bit more if you prefer. If you’re making it ahead for meal prep, note that the pesto will firm up slightly in the fridge – just stir in a splash of water before adding it to the salad, if needed.
- Blender – I use a hand blender and a large, wide-mouth jar that fits the blender to make the pesto. You could also use a small food processor. As you blend, the ingredients may get stuck on the blender. Just stop occasionally to scrape it clean with a spatula, then continue blending until smooth.
- Storage – Store the cooked quinoa, cooked chicken, and pesto separately in airtight containers in the fridge. The chicken and pesto should last for up to 3 days, while the quinoa should last for up to 5 days.
Nutrition Facts
- Serving size: 1 serve (when recipe split into 4 portions)
- Energy: 584 Calories / 2444 Kilojoules
- Total Fat: 23.5 g
- Saturated Fat: 3.9 g
- Total Carbohydrate: 48.1 g
- Dietary Fiber: 7.4 g
- Sugars: 4 g
- Protein: 47.1 g
- Sodium: 308 mg
- Potassium: 1398 mg
