25 April 2025
Tropical Chicken Salad with Pineapple and Pecans
Michael Matthews adapted by JojoM
A refreshing high-protein salad with tropical fruits and crunchy pecans—perfect for a light and satisfying meal.
🥗 Tropical Chicken Salad with Pineapple and Pecans
This Tropical Chicken Salad is a refreshing mix of sweet and savory flavors 🍍🥬—perfect for a light lunch, meal prep, or post-workout meal. With juicy pineapple, tender chicken breast, and crunchy pecans, it’s packed with lean protein and bright tropical energy.
🌴 Why You’ll Love This Salad
- High-protein & low-fat — keeps you full without feeling heavy.
- Quick to make — ready in under 30 minutes.
- Balanced flavor — a blend of sweet fruit and savory chicken.
- Perfect for meal prep — stays fresh and crisp in the fridge.
🥣 Ingredients Breakdown
This salad combines lean chicken breast with tropical fruits for a sweet crunch and refreshing bite.
- Chicken breast – the star protein.
- Pineapple & orange segments – add juicy tropical sweetness.
- Celery & grapes – bring crunch and freshness.
- Pecans – a nutty contrast for texture.
- Romaine lettuce – crisp and hydrating base.
👩🍳 How to Make It
- Mix it up: In a medium bowl, combine cooked chicken, celery, pineapple, orange segments, pecans, and grapes.
- Season: Add a touch of salt and freshly ground black pepper to taste.
- Assemble: Arrange romaine lettuce on a serving plate or bowl.
- Serve: Spoon the chicken mixture over the lettuce and enjoy immediately!
💡 Pro tip: For extra creaminess, add a spoonful of Greek yogurt or light mayo before serving.
🧘♀️ Perfect For
- A quick weekday lunch 🌞
- Healthy meal prep you can make ahead
- A post-gym meal full of protein and natural sweetness
🧾 Nutrition (Per Serving)
| Calories | Protein | Carbs | Fat | Fiber | Sugar | | -------- | ------- | ----- | --- | ----- | ----- | | 323 kcal | 42 g | 22 g | 9 g | 2 g | 14 g |
💬 FAQ
Can I use canned pineapple instead of fresh?
Yes! Just make sure to drain it well to prevent excess liquid in your salad.
How long does it keep in the fridge?
Up to 2 days when stored in an airtight container. Add the lettuce just before serving to keep it crisp.
What can I substitute for pecans?
Try almonds, walnuts, or cashews for a similar crunch.
✨ Light, colorful, and satisfying—this Tropical Chicken Salad brings sunshine to your plate any day of the week! 🌺
Tropical Chicken Salad with Pineapple and Pecans
Michael Matthews adapted by JojoMA refreshing high-protein salad with tropical fruits and crunchy pecans—perfect for a light and satisfying meal.
Tools Used
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Ingredients
USMetric
Salad Ingredients
Instructions
Assembly
- 1
In a medium bowl, combine the chicken, celery, pineapple, orange segments, pecans, and grapes.
- 2
Gently mix until everything is evenly distributed, then season with salt and black pepper to taste.
- 3
Arrange the torn romaine lettuce on a plate as a bed.
- 4
Top with the chicken mixture and serve immediately.
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Nutrition Facts
Serving Size: 1 serving
Calories 323
% Daily Value*
Total Fat 9g12%
Saturated Fat 4g20%
Trans Fat 0g
Cholesterol 85mg28%
Sodium 270mg12%
Total Carbohydrates 22g8%
Dietary Fiber 2g7%
Sugars 14g
Protein 42g
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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