Discover a truly remarkable, protein-packed salad that’s as delicious as it is nutritious: our Chicken Arugula Rice Salad. Featuring vibrant red peppers, crunchy almonds, and a tantalizing sesame dressing, this recipe is designed to be a powerhouse addition to your weekly meal prep. Say goodbye to monotonous lunches and hello to a fresh, satisfying, and endlessly enjoyable dish that will keep you energized all week long!

Imagine having a ready supply of perfectly cooked chicken, whether it’s our tender Baked Lemon Pepper Chicken or savory Blackened Chicken Breasts, prepped and waiting in your freezer. With this simple trick, you can whip up this stunningly healthy and incredibly tasty salad in under 30 minutes! It’s the ideal solution for a quick weeknight dinner or preparing four days’ worth of wholesome lunches, ensuring you never compromise on health or flavor.

What makes this salad so captivating? It’s the delightful interplay of textures and flavors. Each bite delivers a satisfying crunch from the almonds, a peppery kick from the fresh arugula, and a rich, nutty aroma from the light sesame dressing. This unique combination ensures that you won’t tire of it, making it a sustainable and enjoyable choice for healthy eating.

Why This Chicken Arugula Rice Salad Stands Out

This isn’t just another salad; it’s a strategically crafted meal that offers a full spectrum of nutrients while delivering an exceptional culinary experience. We’ve meticulously chosen each component to not only contribute to the flavor profile but also to maximize the health benefits. From lean protein to complex carbohydrates and an abundance of vitamins, this salad is truly a nutritional powerhouse designed to fuel your day. It’s perfect for busy individuals seeking convenient, wholesome, and incredibly satisfying meals.

The Heart of the Salad: Key Ingredients

Naming this recipe was a delightful challenge, as every ingredient brings so much to the table. We believe this salad truly earns its “POWERHOUSE” moniker! Let’s dive into the core components that make this dish so special:

• Brown Rice: The Foundation of Sustained Energy

  We champion brown rice for its exceptional fiber content and ability to provide sustained energy. It’s a whole grain that keeps you feeling fuller for longer and aids in healthy digestion. For convenience, parboiled or instant brown rice cooks in as little as 10 minutes, making this salad incredibly quick to assemble. However, if you have the time, or already have some prepared, regular brown rice offers a slightly chewier texture and a deeper, nuttier flavor that truly elevates the dish. We always opt for brown rice over white for its superior nutritional profile.

• Arugula: The Peppery Power Green

  Often perceived as just another salad green, arugula is actually a robust cruciferous vegetable, sharing its family tree with nutrient-dense superstars like cabbage, broccoli, and collard greens. Its distinctive peppery, slightly bitter flavor adds a sophisticated edge to the salad, contrasting beautifully with the other ingredients. Baby arugula leaves are used for their tender texture and milder taste. Arugula is an excellent source of vitamins K, A, and C, as well as folate and calcium, contributing significantly to bone health, immune function, and overall vitality.

• Red Peppers: Sweetness and Antioxidant Boost

  These vibrant red gems are more than just pretty; they’re nutritional powerhouses! Red peppers are simply green peppers that have been allowed to ripen fully on the vine, which is why they boast a sweeter flavor and a more impressive nutrient profile. They are packed with vitamins, minerals, and potent antioxidants, especially Vitamin C, which is crucial for immune health and skin integrity. Incorporating them adds a delightful crunch, a burst of color, and a significant nutritional punch to the salad.

• Almonds: Crunchy Healthy Fats and Fiber

  Almonds are the secret to this salad’s addictive crunch and a fantastic source of healthy monounsaturated fats, dietary fiber, and plant-based protein. They contribute to satiety, support heart health, and add a wonderful nutty depth that complements the sesame dressing perfectly. Whether sliced or slivered, almonds provide that essential textural contrast that makes every bite interesting.

• Green Onions: Aromatic Freshness

  Don’t underestimate the subtle yet impactful flavor of green onions! Using both the green and white parts, they offer a mild, fresh oniony kick that brightens the entire salad. They add a touch of pungency without overwhelming the delicate flavors of the other ingredients, contributing a crucial layer of aromatic complexity.

• Chicken: Lean Protein for Muscle Health

  The star protein of this salad, chicken, makes it incredibly satisfying and perfect for building and repairing muscle. The beauty of this recipe lies in its adaptability; you can use any leftover cooked chicken you have on hand. Keeping a bag of diced cooked chicken in your freezer is a smart meal prep strategy, ensuring that a healthy, protein-packed dinner or lunch is always just minutes away. Whether it’s grilled, roasted, or pan-seared, cubed chicken integrates seamlessly into this vibrant salad.

Crafting the Irresistible Sesame Dressing

The dressing is the binding element that brings all the delightful flavors of this Chicken Arugula Rice Salad together. It’s incredibly easy to make and can be prepared ahead of time, stored in an airtight container in the refrigerator for up to a week, making your meal prep even more efficient. Each ingredient plays a vital role in creating a balanced, flavorful, and aromatic dressing:

• Rice Wine Vinegar: The Tangy Base

  This mild, slightly sweet vinegar provides the essential tang and brightness that cuts through the richness of the other ingredients. It’s a staple in Asian-inspired dressings. If you don’t have rice wine vinegar, apple cider vinegar can be a suitable substitute, offering a similar acidic profile with a slightly fruitier note.

• Canola Oil: The Smooth Emulsifier

  Canola oil forms the body of the dressing, providing a smooth texture and helping to emulsify the ingredients. We recommend using any neutral-flavored oil that won’t overpower the delicate balance of the dressing.

• Low-Sodium Soy Sauce: Umami Depth

  Soy sauce is key for imparting that savory, umami depth that is characteristic of many Asian dressings. Opting for a low-sodium variety allows you to control the saltiness. For those following soy-free or gluten-free diets, coconut aminos are an excellent alternative, offering a similar flavor profile.

• Sesame Oil: Aromatic Essence

  Even a small amount of sesame oil delivers a huge punch of nutty, toasted flavor. It’s a powerhouse ingredient that defines the dressing’s character and aroma. A little goes a long way in transforming the dressing into something truly special.

• Honey: Natural Sweetness

  Honey adds a touch of natural sweetness, balancing the tanginess of the vinegar and the saltiness of the soy sauce. It rounds out the flavors beautifully. Feel free to use your preferred sweetener if honey isn’t an option.

This dressing shares a similar flavor profile with the one used in our popular Chinese Napa Cabbage Salad, proving its versatility and deliciousness!

Effortless Meal Prep: Make-Ahead Lunches for the Week

One of the greatest advantages of this Chicken Arugula Rice Salad is how perfectly it lends itself to meal preparation. You can easily divide the completed salad into four individual portions, creating convenient grab-and-go lunches or quick dinners for the entire week. While many salads require the dressing to be added just before serving to prevent sogginess, or strategically placed at the bottom of a container (like our Layered Taco Salad in a Jar), this salad is different.

Thanks to the robust nature of arugula, it holds up exceptionally well, and in fact, tastes even better after marinating in the dressing for a few days. The arugula leaves absorb the vibrant flavors, becoming more tender and infused with the sesame goodness. This makes it an ideal candidate for batch cooking, allowing you to enjoy a consistently delicious and fresh-ttasting meal throughout your busy week without any last-minute fuss.

Customize Your Creation: Delicious Variations & Serving Ideas

This Chicken Arugula Rice Salad is incredibly versatile, inviting you to make it truly your own. Don’t hesitate to experiment with different ingredients to suit your taste preferences or whatever you have on hand. Here are some fantastic ideas to inspire your culinary creativity:

• Go Vegetarian or Vegan: Easily transform this into a plant-based meal by simply omitting the chicken. You can add roasted tofu, tempeh, chickpeas, or black beans as a protein substitute to keep it satisfying. Serve it as a vibrant and festive side salad, perfect for holiday gatherings or any meal where you need a refreshing green dish.
• Explore Different Grains: While brown rice is excellent, feel free to swap it out for other wholesome grains. Quinoa will boost the protein content and add a fluffy texture, while farro or couscous offer unique chewiness and flavor profiles.
• Experiment with Nuts and Seeds: Instead of almonds, try topping your salad with toasted cashews for a buttery crunch, pecans for a richer flavor, or walnuts for added omega-3s. For an extra boost of texture and nutrients, sprinkle in pepitas (pumpkin seeds) or sunflower seeds.
• Add a Fruity Twist: Introduce a touch of sweetness and tang by adding dried cranberries, chopped dried apricots, or fresh mandarin orange segments. These additions pair wonderfully with the peppery arugula and nutty dressing.
• Cheese for Creaminess: For those who enjoy dairy, a sprinkle of crumbled feta cheese or goat cheese can add a delightful creamy, tangy element that complements the other flavors beautifully.
• Spice it Up: If you love a little heat, consider adding a pinch of red chili flakes to the dressing or stirring in a dash of sriracha for a spicy kick.
• Fresh Herb Boost: Fresh herbs like chopped cilantro, mint, or parsley can add another layer of freshness and aromatic complexity.
• Make it a Bowl: Serve this salad in a large bowl and add avocado slices for healthy fats and a creamy texture, or a soft-boiled egg for extra protein.

Looking for more ways to incorporate the fantastic flavor of arugula into your meals? You might enjoy exploring the Arugula Pasta Salad by Two Peas and Their Pod for another inspiring recipe!

📋 Recipe: Chicken Arugula Rice Salad with Sesame Dressing

This Chicken Arugula Rice Salad, complete with almonds and red peppers, is perfectly tossed in a flavorful sesame dressing. It’s a quick, easy, and satisfying crowd-pleaser!

Prep Time: 20 minutes

Total Time: 20 minutes

Servings: 4 servings

Author: Marjory Pilley

Ingredients

Salad

• 2 cups brown rice (parboiled or instant rice recommended)
• 3 cups Baked Lemon Pepper Chicken, cooked and diced; or any cooked chicken
• 2 cups baby arugula leaves
• 1 cup red pepper, diced (from 1 large pepper)
• ½ cup green onion, sliced (about 1 bunch)
• ½ cup almonds, sliced or slivered

Dressing

• ¼ cup rice wine vinegar
• 2 Tablespoons canola oil (or any non-distinctive tasting oil)
• 1 Tablespoon low-sodium soy sauce (use coconut aminos for gluten-free, soy-free diets)
• 1 teaspoon sesame oil
• 1 teaspoon honey (or sweetener of choice)

Instructions

1. Cook brown rice according to package instructions. Once cooked, transfer the rice to a large serving bowl.
2. Add the cooked diced chicken, fresh baby arugula, and diced red pepper to the bowl with the rice. Gently toss to combine.
3. In a small separate bowl, whisk together all the dressing ingredients: rice wine vinegar, canola oil, low-sodium soy sauce, sesame oil, and honey until well combined.
4. Pour the prepared dressing over the rice and chicken mixture. Toss the salad thoroughly to ensure all ingredients are evenly coated with the delicious dressing.
5. Before serving, top the salad with the sliced almonds and green onions for added crunch and freshness.

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Nutrition

Calories: 440kcal | Carbohydrates: 30g | Protein: 29g | Fat: 22g | Saturated Fat: 3g | Cholesterol: 81mg | Sodium: 553mg | Potassium: 576mg | Fiber: 4g | Sugar: 3g | Vitamin A: 1565IU | Vitamin C: 51.4mg | Calcium: 86mg | Iron: 2.1mg

Nutritional and Food Safety Disclaimer