Sweet, earthy beets, tender chicken and a silky avocado dressing make this Chicken Beet Salad a satisfying high‑protein meal. Rich in fiber, antioxidants and healthy fats, it comes together quickly when you have cooked beets and chicken on hand. Enjoy it for lunch or dinner as a balanced, one‑plate meal.
Why You’ll Love It
- 27 g protein per serving — keeps you full longer and helps steady blood sugar.
- Meal‑prep friendly: roast or steam beets and cook chicken ahead of time.
- Naturally gluten‑free & dairy‑free (optional cheese if you prefer).
- Easy swaps: chickpeas ➜ green peas or nuts; bell pepper ➜ cucumber; mixed greens ➜ spinach or kale.
- Estimated cost (~$3.50 per serving) — prices vary by region and brands.
Ingredients (Amounts, Notes And Swaps)
| Ingredient | Amount | Notes & Swaps |
|---|---|---|
| Cooked beets | 2 medium (≈ 1 lb) | Roasted or steamed for best flavor. Avoid canned beets if possible. |
| Cooked chicken | 2 cups diced (≈ 10 oz) | Rotisserie, grilled, or leftover roast; breasts or thighs work. |
| Chickpeas | 1/2 cup, cooked | Or use green peas, toasted almonds, or pecans for crunch. |
| Red bell pepper | 1/2, diced | Swap with cucumber, celery, or radish. |
| Leafy greens | 1 cup, chopped | Baby spinach, kale, romaine, or spring mix. |
| Almonds (optional) | 2 Tbsp sliced | For garnish and extra crunch. |
Creamy Avocado Dressing
- 1 large ripe avocado
- Juice of 1 medium lime (about 2 Tbsp)
- 1/4 cup plant milk or water (hemp milk shown)
- 2 Tbsp hemp or olive oil
- 1 tsp stone‑ground mustard
- 1 Tbsp dried onions or 1/2 tsp onion powder
- 2 garlic cloves
- 1 tsp maple syrup or honey
- Salt and pepper to taste
- 1/2 tsp coriander or basil (optional)
- Handful of fresh parsley (optional)
This mayo‑free avocado dressing is quick to make and complements the chicken and beets perfectly. It gives creaminess without heavy oil or dairy and takes minutes in a blender.
Pro Tip: Healthy fats in avocado help your body absorb fat‑soluble antioxidants in beets and leafy greens.
This Chicken Beet Salad is simple and customizable — use the swap suggestions to make it your own. If you need a faster option, try a chicken salad with cranberries, walnuts and avocado. The recipe here is also adapted from a version in the author’s cookbook.
Print Recipe
Chicken Beet Salad with Creamy Avocado Dressing | High‑Protein Recipe
Ingredients
- 2 medium beets — steamed
- 1 small chicken breast (or 1/2 larger one)
- 1/2 cup chickpeas — cooked
- 1/2 large red bell pepper — chopped
- 1 cup chopped leafy greens — mixed greens or beet greens
- 1/2 cup avocado dressing — add extra 2–3 tbsp if you prefer creamier
- Sliced almonds — optional garnish
Instructions
Cook the chicken and beets and let them cool:
- Prepare beets for steaming or roasting. Steaming is quicker: quarter beets and steam 15–20 minutes until fork‑tender.
- Cook the chicken however you prefer; here roasted chicken breast is chopped into small cubes.
Prepare the rest of the ingredients:
- While the beets cook, chop the bell pepper to a similar size, rinse chickpeas, and chop the leafy greens.
Make the avocado dressing:
- Blend all dressing ingredients in a blender or food processor until smooth, about 1 minute. Thin with water or plant milk to reach a pourable consistency.
Assemble the salad:
- Combine chopped chicken, beets, drained chickpeas, bell pepper and greens in a large bowl. Toss with about half the dressing and add more to taste.
- The dressing yields extra — store leftovers refrigerated for another use or double the salad and save for the next day (add greens just before serving).
- Serve immediately or chill briefly. Beet juice may tint the salad pink; taste and adjust salt or acidity if needed.
Notes
Roasting beets: Peel and quarter, toss with olive oil, salt and pepper; roast covered at 400°F (205°C) for 25 minutes, then 20 minutes uncovered.
Not a fan of chickpeas? Use green peas or nuts instead.
Make it vegan: Omit chicken and add more beans and nuts for protein.
Nutrition
The nutrition information is an estimate from an online calculator and will vary by ingredient sizes and swaps.
How to Cook Beets (Best Flavour & Texture)
- Roast — Peel, quarter, rub with oil, salt and pepper. Roast 25 minutes covered, then 20 minutes uncovered at 400°F (205°C).
- Steam (Quickest) — Quarter beets and steam 15–20 minutes until fork‑tender.
- Raw (Extra fiber) — Peel and grate or julienne for a crunchy texture.
Steamed beets retain their sweetness and allow the avocado dressing to cling better than roasted beets — worth the short extra prep time.
Avoid boiling: water leaches color, flavor and nutrients.
Step‑by‑Step (25 min once beets & chicken are cooked)
- Blend dressing (1 min). Combine dressing ingredients in a blender and blitz until smooth. Thin with water or plant milk if needed. The lime juice slows browning; a slight color change is oxidation, not spoilage.
- Prep veggies (4 min). Dice beets and chicken into ½‑inch cubes; chop bell pepper; rinse chickpeas; tear greens.
- Assemble (30 sec). In a large bowl combine chicken, beets, chickpeas, bell pepper and greens. Add about half the dressing, toss gently and save the rest for another use.
- Finish & Serve. Taste and adjust salt or acidity, sprinkle sliced almonds and plate immediately.
Nutrition & Macros (per 1 of 2 hearty servings)
Serving size: ~460 g salad (about 2½–3 packed cups)
- Calories — 417
- Protein — 27 g
- Carbs — 37 g
- Fiber — 11 g
- Fat — 20 g
(Estimated with 1 small cooked chicken breast, 2 steamed beets, ½ cup chickpeas, ½ cup avocado dressing and optional almonds. Individual values vary with swaps.)
Meal‑Prep & Storage
- Fridge: Store undressed salad components and dressing separately for up to 3 days; combine before serving.
- Leftovers (dressed): Best eaten within about 6 hours — greens will soften over time.
- Make‑ahead tip: Cube roasted beets and chicken and freeze portions; thaw overnight, then toss with fresh veg and dressing.
Serving Ideas
- Stuff the salad into a tortilla for a protein‑packed wrap.
- Serve alongside potato or cabbage fritters for a heartier plate.
- Add a small side of fermented vegetables for probiotics, such as fermented cucumbers or beet sauerkraut.
- Spoon over toasted sourdough or gluten‑free bread for open‑faced tartines.
- Pair with beet crackers for extra crunch.
- Serve with a savory side like chicken liver patties for an iron boost.
More Beet Recipes You’ll Love
- Simple Beetroot Salad With Walnuts, Prunes And Avocado — sweet‑tangy & vegan.
- Beetroot And Carrot Salad With Creamy Dressing — a fiber‑rich side.
- Pumpkin And Beetroot Salad — a seasonal fall twist.
- Russian Beet Salad With Sauerkraut — tangy and probiotic‑rich.
- Fermented Beet Sauerkraut — a probiotic boost.
Looking for more ideas? Browse the complete collection of healthy beet salad recipes.
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FAQs
Yes — goat cheese or feta pair beautifully with beets and chicken. Omit for dairy‑free.
Yes. Cook and cube chicken and beets up to three days ahead and store components separately. Add greens and dressing just before serving.
Yes. Place whole medium beets on a trivet with 1 cup water, pressure‑cook 15 minutes on High, let pressure release naturally 10 minutes, then quick‑release and peel when cool.
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