This Chicken Mango Avocado Salad is a vibrant and flavorful dish that combines juicy chicken, creamy avocado, and sweet mango. The addition of a tangy honey vinaigrette ties all the ingredients together, making it a perfect choice for a refreshing meal. This recipe is a copycat of the popular Cheesecake Factory salad.

Full Recipe:

Ingredients

Chicken and Salad:

1 lb chicken breasts (2 medium)
1/2 tsp garlic salt, or to taste
1/8 tsp black pepper, or to taste
2 tsp olive oil
6 cups romaine lettuce (1 head), rinsed, chopped, and spun dry
1/2 cup cherry tomatoes, halved
1/2 English cucumber, sliced
1 mango, pitted, peeled, and diced
1 avocado, pitted, peeled, and diced
1/2 small purple onion, thinly sliced
1/4 cup cilantro, chopped
1/2 cup sliced almonds, toasted, for topping

Honey Vinaigrette Dressing:

1/2 cup extra virgin olive oil
3 Tbsp apple cider vinegar
2 tsp Dijon mustard
2 tsp honey
1 garlic clove, minced (about 1 tsp)
1 tsp sea salt
1/4 tsp black pepper, or to taste

Directions

Prepare the Chicken:
- Slice the chicken breasts in half lengthwise to create thinner cutlets.
- Season both sides with garlic salt and black pepper.
- Heat 2 teaspoons of olive oil in a large skillet over medium-high heat.
- Add the chicken and sauté for about 3 minutes per side, or until fully cooked and golden brown.
- Remove from the skillet and let rest for 5 minutes before slicing into strips.
Assemble the Salad:
- In a large salad bowl, combine the chopped romaine lettuce, halved cherry tomatoes, sliced cucumber, diced mango, diced avocado, sliced purple onion, and chopped cilantro.
- Add the sliced chicken on top of the salad mixture.
Prepare the Honey Vinaigrette Dressing:
- In a mason jar or small bowl, combine the extra virgin olive oil, apple cider vinegar, Dijon mustard, honey, minced garlic, sea salt, and black pepper.
- Seal the jar and shake well, or whisk in the bowl, until the dressing is emulsified and well combined.
Dress the Salad:
- Drizzle the desired amount of honey vinaigrette over the salad.
- Gently toss to ensure all ingredients are evenly coated with the dressing.
Serve:
- Sprinkle the toasted sliced almonds over the top of the salad for added crunch and flavor.
- Serve immediately and enjoy!

Nutrients

Per serving (based on 6 servings):

Calories: 352 kcal
Carbohydrates: 14g
Protein: 19g
Fat: 25g
Saturated Fat: 3g
Cholesterol: 48mg
Sodium: 561mg
Potassium: 745mg
Fiber: 5g
Sugar: 7g
Vitamin A: 4595 IU
Vitamin C: 20.7 mg
Calcium: 56 mg
Iron: 1.5 mg

A Perfect Balance of Flavors

One of the key elements that make this Chicken Mango Avocado Salad so enjoyable is its blend of flavors. The chicken provides a satisfying amount of protein, while the mango adds a burst of sweetness that contrasts beautifully with the creamy avocado. The salad’s freshness is heightened by the crisp lettuce and the subtle sharpness from the red onion and cilantro. This harmony of tastes creates a deliciously complex dish that’s both light and filling.

The tangy honey vinaigrette dressing adds a touch of sweetness and acidity that ties all the ingredients together. The combination of apple cider vinegar, Dijon mustard, honey, and olive oil gives the salad an irresistible flavor profile that enhances the natural taste of the ingredients without overpowering them.

A Nutrient-Dense Meal

Chicken Mango Avocado Salad isn’t just a tasty dish, but also a powerhouse of nutrients. The inclusion of avocado provides healthy fats that support heart health and contribute to the absorption of fat-soluble vitamins like vitamins A, D, E, and K. Avocados are also rich in fiber, which aids in digestion and helps keep you feeling full longer.

The mango, a tropical fruit high in vitamin C, not only adds sweetness but also supports immune function and skin health. Vitamin C plays a crucial role in collagen synthesis, which is essential for healthy skin, cartilage, and blood vessels. Furthermore, mangoes are packed with antioxidants, which help fight free radicals and reduce inflammation in the body.

The grilled chicken in this salad is a fantastic source of lean protein, making it an excellent choice for muscle repair and growth. Protein is also crucial for maintaining healthy skin, hair, and nails, and plays an essential role in immune system function.

Together, these ingredients make this salad a nutritional powerhouse, ideal for anyone seeking a nutrient-dense, well-rounded meal.

Why Chicken Mango Avocado Salad is Ideal for Various Diets

Chicken Mango Avocado Salad is incredibly versatile and can be adapted to fit various dietary preferences and needs. Whether you’re following a low-carb, gluten-free, or paleo diet, this salad can be easily customized. For those looking for a low-carb option, you can skip the honey vinaigrette or opt for a sugar-free version. If you’re looking to keep it paleo, the dressing can be made with just olive oil and lemon juice, keeping the salad in line with paleo eating principles.

For those following a keto diet, this salad is an excellent choice due to its high-fat, low-carb profile, particularly from the avocado and olive oil. The high fiber content from the mango and lettuce also ensures that it is filling while maintaining a low glycemic index.

The salad is naturally gluten-free, making it suitable for those with gluten sensitivities. It can also be easily made vegetarian by substituting the chicken with a plant-based protein, such as tofu or tempeh, for a satisfying and meat-free meal.

The Health Benefits of Key Ingredients

Chicken: Chicken breast is a lean source of protein that contains all the essential amino acids required for muscle building and tissue repair. It’s low in fat, making it a great choice for those looking to maintain or lose weight. Additionally, chicken provides B vitamins, particularly niacin (vitamin B3), which plays a key role in energy production and maintaining healthy skin and nerves.

Avocado: Avocados are often called a “superfood” due to their numerous health benefits. They are an excellent source of heart-healthy monounsaturated fats, which have been shown to reduce the risk of heart disease. Avocados also contain potassium, which helps regulate blood pressure, and are high in fiber, which aids in digestion and supports a healthy gut microbiome.

Mango: Mangoes are rich in vitamin C, a potent antioxidant that helps protect the body from oxidative stress and supports the immune system. They also contain vitamin A, which is essential for maintaining healthy vision, skin, and a properly functioning immune system. Mangoes are a good source of folate, which is important for cell division and growth, making this salad an excellent choice for pregnant women.

Honey Vinaigrette Dressing: The dressing is made with olive oil, which is known for its anti-inflammatory properties and heart-healthy fats. Olive oil contains oleic acid, a monounsaturated fat that can help reduce bad cholesterol levels. The apple cider vinegar in the dressing adds acetic acid, which has been shown to help with digestion and stabilize blood sugar levels. Honey, a natural sweetener, contains antioxidants that may contribute to heart health and improve digestion.

Perfect for Meal Prep and Serving

One of the best things about Chicken Mango Avocado Salad is how easy it is to make in advance. The ingredients can be prepared ahead of time and stored separately. The chicken can be grilled or cooked and stored in the fridge for several days, while the mango, avocado, and vegetables can be prepped just before serving to ensure they remain fresh. When you’re ready to eat, simply toss everything together with the dressing for a quick, healthy meal.

This salad also works wonderfully as part of a larger meal. It pairs well with grilled fish, a side of quinoa, or a whole-grain roll for added fiber and protein. For those hosting a summer gathering or BBQ, this salad makes an excellent side dish that will impress guests while providing a nutritious option.

A Versatile Salad for Any Occasion

Chicken Mango Avocado Salad is perfect for a wide range of occasions. Whether you’re enjoying a light lunch, packing a meal for work, or serving it as a side at a dinner party, this salad is a crowd-pleaser. Its colorful presentation makes it visually appealing, while the combination of flavors and textures ensures it stands out as a delicious, satisfying option.

This salad is also ideal for those seeking to eat more plant-based meals without sacrificing taste or nutritional value. The inclusion of avocado, mango, and other fresh vegetables provides plenty of fiber, vitamins, and minerals, making it a great choice for anyone looking to increase their intake of fruits and vegetables.

Conclusion

Chicken Mango Avocado Salad is more than just a delicious dish—it’s a nutritional powerhouse that can support your health and well-being. With its perfect balance of savory chicken, creamy avocado, sweet mango, and tangy dressing, it’s a meal that satisfies both the taste buds and the body’s nutritional needs. Whether you’re looking to boost your immune system, support heart health, or simply enjoy a light, flavorful meal, this salad is the perfect choice.

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