This vibrant Jerk Chicken Salad combines perfectly grilled, protein-rich chicken with a colorful mix of fresh fruits and vegetables, creating a fiber-packed, nutrient-dense meal.
The tangy lime vinaigrette adds a burst of flavor while keeping calories in check.
Quick, satisfying, and easy to prepare, it’s ideal for weekday lunches, light dinners, or meal-prep success.
Jerk Chicken Salad
Equipment
- 1 grill or grill pan
- 1 Meat Thermometer
- 1 Medium mixing bowl
- 1 Large salad bowl
- 1 knife
- 1 cutting board
- 1 whisk
Ingredients
For the Chicken:
- 2 skinless boneless chicken breasts
- ½ tsp salt
- 1 tbsp jerk seasoning
For the Salad:
- ½ cup fresh pineapple diced
- 1 ripe mango diced
- ½ red onion thinly sliced
- 1 red bell pepper thinly sliced
- ½ cup cherry tomatoes halved
- ½ cucumber peeled and diced
- ¼ cup fresh cilantro chopped
- 4 cups mixed salad greens
- 1 avocado sliced
For the Lime Vinaigrette:
- ⅓ –½ cup extra virgin olive oil
- 1 lime zested and juiced
- 1 –2 tbsp honey
- 1 tsp garlic minced
- ¼ –½ tsp salt
- ¼ –½ tsp cracked black pepper
Instructions
- Prepare the Chicken for Marination: Start by placing the chicken breasts on a clean cutting board or plate. Pat them dry using a paper towel to remove excess moisture, which helps the seasoning adhere better. Sprinkle both sides evenly with salt, then generously coat the chicken with jerk seasoning, ensuring every surface is covered. Cover the plate with plastic wrap and let the chicken marinate in the refrigerator for at least 1–2 hours. The longer it marinates, the deeper the flavor penetrates.
- Preheat and Prepare the Grill: While the chicken is marinating, prepare your grill or grill pan. Preheat to medium-high heat to achieve a nice sear without burning the spices. Lightly spray the grill grates with cooking spray or brush with a small amount of oil to prevent sticking. This step ensures the chicken cooks evenly and releases cleanly from the grill.
- Grill the Chicken to Perfection: Place the marinated chicken breasts onto the preheated grill. Let them cook for 5–7 minutes without moving them, allowing a golden-brown crust to form. Flip the chicken carefully using tongs and grill the other side for another 5–7 minutes. Check for doneness using a meat thermometer; the internal temperature should reach 165°F (74°C). Once done, remove the chicken and let it rest for 5 minutes. Resting locks in the juices and keeps the meat tender.
- Prepare the Fresh Fruit and Vegetables: While the chicken is resting, prepare the salad components. Dice the fresh pineapple and ripe mango into bite-sized pieces. Thinly slice the red onion and red bell pepper. Halve the cherry tomatoes and peel and dice the cucumber. Chop fresh cilantro finely. Place all the prepared fruits and vegetables into a large mixing bowl and gently toss to combine. This creates a colorful, vibrant base for your salad.
- Make the Zesty Lime Vinaigrette: In a medium-sized bowl, combine the extra virgin olive oil, fresh lime juice, lime zest, honey, minced garlic, salt, and cracked black pepper. Whisk vigorously until the mixture emulsifies and becomes slightly thickened. Taste and adjust seasoning, adding more honey for sweetness or extra lime juice for brightness. The vinaigrette should be tangy, slightly sweet, and aromatic, complementing both the chicken and the fresh fruits.
- Assemble the Salad: Take your cleaned and dried mixed salad greens and place them in a large serving bowl or individual plates. Layer the fruit and vegetable mixture on top, creating an even, colorful spread. Add sliced avocado over the top for creamy texture and healthy fats.
- Slice and Add the Grilled Chicken: Slice the rested chicken breasts into even, thin slices. Arrange the slices neatly over the salad, making sure each serving gets a generous portion. This adds protein and makes the salad visually appealing.
- Dress and Garnish: Drizzle the prepared lime vinaigrette evenly over the salad. Use just enough to coat the ingredients lightly without making the greens soggy. Finish by sprinkling additional chopped cilantro on top for a fresh, aromatic garnish.
- Serve Immediately: Serve the salad right away while the chicken is warm and the ingredients are fresh. Pair with crusty bread, tortilla chips, or enjoy on its own for a light, nutritious meal. This salad is perfect for summer lunches, quick dinners, or meal-prep options for the week.
Notes
- Always marinate the chicken for at least 1–2 hours to allow the jerk spices to fully penetrate and infuse flavor.
- Use a meat thermometer to check that the chicken reaches 165°F (74°C); this ensures perfectly cooked, juicy meat without overcooking.
- Prep all salad ingredients ahead of time and keep them chilled to maintain crispness and freshness.
- When slicing avocado, add it just before serving to prevent browning.
- Adjust the sweetness of the vinaigrette to your preference, balancing the tang of lime with honey for a refreshing finish.
Chef’s Secrets For Perfect Flavor
To make this Jerk Chicken Salad truly exceptional, start by selecting high-quality, skinless, boneless chicken breasts.
Patting the chicken dry before seasoning ensures the jerk spices stick evenly and form a flavorful crust during grilling.
Don’t rush the marinade; letting the chicken rest for at least two hours—or overnight if possible—creates deeper, more complex flavors.
When grilling, resist the urge to move the chicken too early, as this helps achieve beautiful grill marks and locks in juices.
Finally, make the lime vinaigrette just before serving for maximum brightness, and taste as you go—balancing acidity, sweetness, and seasoning elevates the salad to restaurant-quality levels.
Serving Suggestions For Maximum Enjoyment
This salad shines as a complete meal on its own, thanks to its protein-rich chicken, fiber-packed vegetables, and healthy fats from avocado.
Serve it as a refreshing lunch, a light dinner, or a meal-prep option for the week.
For added texture and flavor, pair it with lightly toasted nuts, seeds, or even crunchy tortilla strips.
A chilled glass of crisp white wine or sparkling water with lime complements the tropical flavors beautifully.
It’s also ideal for outdoor gatherings or picnic-style meals, where vibrant colors and fresh flavors are especially appealing.
Storage Tips To Keep Freshness
If preparing ahead, store the grilled chicken in an airtight container in the refrigerator for up to three days.
Keep the salad ingredients separate from the dressing to prevent wilting; store the mixed greens, fruits, and vegetables in a sealed container in the fridge.
The lime vinaigrette can be made a day ahead and stored in a small jar with a tight lid.
Assemble the salad just before serving to maintain crisp textures and vibrant flavors.
For longer storage, chicken can also be frozen, but for best quality, slice and freeze separately from salad components.
Frequently Asked Questions
1. Can I use chicken thighs instead of breasts?
Yes! Boneless, skinless chicken thighs can be used for a juicier, more flavorful result. Grill them slightly longer than breasts to ensure they reach a safe internal temperature of 165°F (74°C).
2. How can I make this salad spicier?
Increase the heat by adding extra jerk seasoning or a pinch of cayenne pepper. Freshly chopped chili peppers can also be added to the fruit-vegetable mixture for an extra kick.
3. Can I make this salad vegetarian?
Absolutely! Replace the grilled chicken with marinated tofu, tempeh, or chickpeas. Use the same lime vinaigrette and fresh produce for a protein-rich, plant-based version.
4. What fruits can I substitute if mango or pineapple isn’t available?
Other tropical fruits like papaya, kiwi, or orange segments work beautifully. Even crisp apples or pears can add a pleasant sweetness and texture contrast.
5. How do I prevent the avocado from browning?
Slice the avocado just before serving and lightly drizzle with a bit of lime juice. The acidity slows oxidation, keeping the avocado fresh and vibrant for the salad presentation.
