Flavorful Curried Chicken Salad: Your Ultimate Easy & Healthy Meal Prep Recipe
Discover a vibrant, satisfying, and incredibly easy lunch solution with this golden creamy curried chicken salad. This recipe transforms classic chicken salad into an Indian-inspired culinary delight, featuring an aromatic curry dressing, sweet red grapes, and crunchy cashews. It’s perfectly balanced with savory, sweet, and tangy notes, making it an invigorating meal for any day.
Ideal for meal prep, this nourishing salad can be made ahead to provide several healthy lunches throughout your busy week. Imagine enjoying a gourmet-tasting meal with minimal effort – that’s the promise of this curried chicken salad. Its spectacular dressing is so delicious, you’ll want to savor every bite!
Preparing Your Chicken: Poaching or Using Leftovers
Tender, boneless, skinless chicken breasts form the perfect base for this salad. Poaching is a simple, fast, and healthy method that ensures juicy chicken every time. To poach, place chicken breasts in a pot, cover with water or broth, and bring to a gentle simmer. Reduce heat to low, cover, and cook for 15-18 minutes, or until the internal temperature reaches 165°F (74°C). Once cooked, remove the chicken and allow it to cool completely before cubing it. For ultimate convenience, use about 1.5 pounds of leftover rotisserie or pre-cooked chicken, cut into ½-inch cubes, to make assembly even quicker.
Crafting the Irresistible Creamy Curry Dressing
The heart of this curried chicken salad is its incredibly flavorful and creamy dressing. This Indian-inspired blend combines plain, unsweetened Greek yogurt and high-quality mayonnaise, creating a rich yet tangy base. For paleo diets, simply substitute Greek yogurt with additional avocado oil-based mayonnaise (like Vegenaise or Primal Kitchen) to maintain the creamy texture. Fresh lime juice adds a zesty brightness, while honey introduces a subtle sweetness that harmonizes with the warm spices.
The dressing’s signature golden color and complex aroma come from curry powder, enhanced with an extra touch of cumin. Whisking these ingredients together takes just minutes. Preparing the dressing a day or two in advance is highly recommended, as it allows the flavors to meld and deepen beautifully in the refrigerator, making your assembled salad even more delicious and your meal prep more efficient.
The Magic of Curry Powder & Turmeric Benefits
The captivating golden hue and complex aroma of this chicken salad are primarily thanks to curry powder. This isn’t a single spice but rather a carefully crafted blend of various ground spices, deeply rooted in Indian culinary traditions. Its composition varies significantly from mild “sweet” blends (referring to aromatic, not sugary taste) to intensely hot varieties, typically including turmeric, coriander, cumin, fenugreek, ginger, cinnamon, and various peppers. Experiment with different brands to find your preferred flavor profile.
Turmeric, a core component of most curry powders, is responsible for the salad’s vibrant color and offers significant health benefits. Long used in traditional Ayurvedic and Chinese medicine, turmeric contains curcumin, a powerful natural anti-inflammatory and antioxidant. Studies suggest curcumin may reduce heart disease risk and possess anti-cancer properties. Incorporating this turmeric-rich salad into your diet is a delicious and enjoyable way to boost your wellness. Learn more about turmeric’s power here.
Effortless Meal Prep & Serving Ideas
This curried chicken salad is a dream for meal prepping, allowing you to enjoy healthy, flavorful meals with minimal fuss during busy days. Poach and dice your chicken up to 3 days ahead of time. Prepare the curry dressing 1-2 days in advance, as its flavors only deepen with time. Chop celery, halve grapes, and measure cashews, storing all components separately in airtight containers in the refrigerator. When you’re ready to eat, simply combine the chicken, dressing, and fresh ingredients. Fresh herbs are best stirred in just before serving for peak freshness and color. An assembled salad keeps well for 2-3 days in the refrigerator, though for optimal crunch, add cashews right before serving.
Serve this versatile salad in various delightful ways: enjoy it light and fresh in crisp lettuce cups (like butter lettuce or romaine) or atop a bed of mixed greens for a low-carb option. For heartier satisfaction, pile it high between slices of your favorite whole-grain bread, a toasted croissant, or in a soft tortilla wrap. Stuff it into whole wheat pita pockets, or for paleo diets, utilize coconut wraps or large collard green leaves as excellent alternatives. It also makes a wonderful appetizer when served with whole-grain crackers or crostini, perfect for picnics, potlucks, or simply a quick, healthy dinner.
📖 Recipe
Curried Chicken Salad
Sally Cameron
Pin Recipe
Ingredients
Easy Curry dressing
- ½ cup Vegenaise or mayonnaise
- ¼ cup plain Greek yogurt or extra mayo for paleo
- 2 tablespoons curry powder
- 1 teaspoon honey
- 1 teaspoon cumin
- ½ lime juiced
- ⅛ teaspoon sea salt
- ⅛ teaspoon ground black pepper
Curried Chicken Salad
- 1 ½ pounds cooked boneless skinless chicken breast see recipe link for poaching below
- ⅓ cup chopped cashews
- 1 large rib celery chopped
- 12 red grapes halved
- 1 tablespoon chopped cilantro or Italian parsley
Instructions
Make the Curry Dressing
-
In a medium bowl, mix together the mayonnaise, yogurt, curry powder, honey, cumin, lime juice, sea salt, and ground black pepper. Stir until the dressing is smooth and well combined. This dressing can be prepared a day or two in advance and refrigerated for enhanced flavor.
Assemble the Curried Chicken Salad
-
If using whole chicken breasts, slice them into long thin pieces (about ½” thick), then dice them into small cubes (also about ½” thick). Refer to the photos in the post for visual guidance.
-
In a large mixing bowl, combine the chopped chicken, halved red grapes, diced celery, and chopped cashews. Add the prepared curry dressing and gently fold all the ingredients together until everything is evenly coated.
-
Stir in the chopped cilantro or Italian parsley lightly, ensuring it’s well distributed. Serve the curried chicken salad immediately, or refrigerate for flavors to meld further.
-
Enjoy the curried chicken salad on its own, nestled in crisp lettuce cups, over fresh salad greens, in paleo wraps, or stuffed into whole wheat pita halves.
Notes
Dietary Adaptations: For a paleo-friendly version, ensure you use an avocado oil-based mayonnaise and omit the Greek yogurt, substituting with additional mayo. This salad is naturally gluten-free.
Spice Level: Adjust the amount of curry powder to your preference. If you enjoy more heat, opt for a “hot” curry powder blend or add a pinch of cayenne pepper to the dressing. For a milder flavor, use a “sweet” curry powder.