Spinach and Chickpea Power Salad
A vibrant, protein-packed salad featuring tender grilled chicken, hearty chickpeas, hard-boiled eggs, and salty feta on a bed of fresh spinach. Tossed in a simple lemon-herb vinaigrette, it's a perfectly balanced and satisfying meal.
For 4 servings
Prepare the chickpeas and eggs.
If using dried chickpeas, soak them overnight in plenty of water. Drain, then boil in fresh water for about 20-25 minutes until tender. Drain and set aside. Place eggs in a saucepan, cover with cold water, bring to a boil, then cover and turn off the heat. Let stand for 10 minutes. Transfer eggs to an ice bath to cool, then peel and quarter.
TIPCooking chickpeas from scratch gives a better texture, but you can use one 15-ounce can of chickpeas, rinsed and drained, to save time.Cook the chicken.
- Pat the chicken breasts dry and season both sides with a pinch of salt and black pepper.
- Heat 1 tablespoon of olive oil in a grill pan or skillet over medium-high heat.
- Cook the chicken for 6-8 minutes per side, until golden brown and cooked through (internal temperature reaches 165°F or 74°C).
- Transfer the chicken to a cutting board and let it rest for 5 minutes before slicing.
TIPResting the chicken is crucial for keeping it juicy. Don't skip this step!Make the lemon vinaigrette.
In a small bowl or jar, whisk together 3 tablespoons of extra virgin olive oil, the juice of one lemon, dried oregano, and a pinch of salt and pepper. Mix well until emulsified.
Assemble the salad.
- In a large salad bowl, combine the fresh spinach, cooked chickpeas, sliced red onion, halved Kalamata olives, and chopped sun-dried tomatoes.
- Add the sliced grilled chicken to the bowl.
- Pour the lemon vinaigrette over the salad and toss gently to coat everything.
Garnish and serve.
Divide the salad among four bowls. Top each serving with the quartered hard-boiled eggs and a generous sprinkle of crumbled feta cheese. Serve immediately.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For meal prep, store the dressing separately and combine just before eating to keep the spinach crisp.
- 2Feel free to add other Mediterranean vegetables like cucumber or bell peppers for extra crunch and nutrients.
- 3To save time, you can use pre-cooked grilled chicken strips from the grocery store.
- 4If you find raw red onion too sharp, soak the slices in cold water for 10 minutes to mellow the flavor.
Adapt it for your goals.
Vegetarian
Omit the chicken and double the amount of chickpeas for a hearty vegetarian version.
dairy freeDairy free
Skip the feta cheese or use a plant-based feta alternative to make this salad dairy-free.
low carbLow carb
Remove the chickpeas to significantly lower the carbohydrate count. You can add more leafy greens or some sliced avocado for healthy fats.
quickQuick
Use a can of rinsed chickpeas and pre-cooked chicken to assemble this salad in under 10 minutes.
Why this is on our healthy list.
Excellent Source of Protein
With chicken, eggs, chickpeas, and feta, this salad provides a high amount of protein, essential for muscle repair, satiety, and overall body function.
Rich in Fiber
The chickpeas and spinach are great sources of dietary fiber, which aids in digestion, helps maintain stable blood sugar levels, and promotes a feeling of fullness.
Packed with Vitamins and Minerals
Spinach is rich in iron and Vitamin K, eggs provide choline for brain health, and the overall salad offers a good dose of essential nutrients for a healthy pregnancy.
Heart-Healthy Fats
The olive oil and Kalamata olives contribute monounsaturated fats, which are beneficial for heart health and reducing inflammation.
Frequently asked questions
Yes, this salad is very healthy. It's packed with lean protein from chicken and eggs, fiber from chickpeas and spinach, and healthy fats from olive oil and olives. It provides a wide range of vitamins and minerals, making it a well-balanced meal.
