Description
A quick, nutritious, and vibrant Rice Chicken Salad with a zesty lemon tahini dressing. This wholesome dish combines tender chicken, fluffy rice, fresh vegetables, and fresh herbs, creating a creamy, tangy, and refreshing salad perfect for meals any time of day. Ready in under 30 minutes, it’s ideal for busy schedules, meal prep, or a healthy, satisfying lunch or dinner.
Ingredients
Base Ingredients
- Cooked long-grain or basmati rice – 2 cups
- Cooked chicken breast, shredded or diced – 2 cups
Fresh Vegetables
- Cucumber, diced – 1 cup
- Cherry tomatoes, halved – 1 cup
- Bell peppers, sliced – 1 cup
- Red onion, thinly sliced – 1/4 cup
Fresh Herbs
- Fresh parsley, finely chopped – 1/4 cup
- Fresh mint, finely chopped – 1/4 cup
Lemon Tahini Dressing
- Tahini – 1/4 cup
- Fresh lemon juice – 3 tablespoons
- Garlic, minced – 1 clove
- Olive oil – 2 tablespoons
- Salt – 1/2 teaspoon, plus more to taste
- Black pepper – 1/4 teaspoon, plus more to taste
Seasonings
- Cumin or paprika – 1/4 teaspoon (optional)
- Chili flakes or sliced jalapeño – pinch (optional, for spice)
Instructions
- Prepare the Chicken and Rice: Cook the chicken breast thoroughly by boiling, baking, or grilling according to your preference. Cook the rice according to package instructions until fluffy. Allow both to cool, then shred or dice the chicken and fluff the rice with a fork.
- Chop the Fresh Veggies and Herbs: Dice the cucumbers, halve the cherry tomatoes, slice the bell peppers, finely chop the parsley and mint, and thinly slice the red onions. Aim for uniform pieces for consistent texture and balanced flavor in every bite.
- Whisk Together the Lemon Tahini Dressing: In a small bowl, combine tahini, freshly squeezed lemon juice, minced garlic, olive oil, salt, and pepper. Whisk until smooth and creamy, adjusting the lemon juice or tahini to create a balanced creamy and tangy dressing.
- Toss the Salad: In a large bowl, gently mix the cooked rice, shredded chicken, fresh vegetables, and herbs. Drizzle the lemon tahini dressing on top and toss everything carefully until well coated with the dressing.
- Season and Serve: Taste the salad and adjust seasoning with additional salt, pepper, or lemon juice if desired. Serve chilled or at room temperature for a refreshing and satisfying meal.
Notes
- Use room temperature ingredients to help the dressing blend smoothly with the salad.
- Prep chicken and rice ahead of time to speed up meal assembly on busy days.
- Add a little warm water to the tahini dressing if it is too thick for easier mixing.
- Don’t skip fresh parsley and mint as they add vital brightness and flavor.
- Let the salad rest 10 minutes after tossing to allow flavors to meld nicely.
- Leftovers store well in an airtight container in the fridge for up to 3 days.
- Freeze chicken and rice separately if planning to freeze; assemble salad fresh after thawing.
- Reheat only chicken and rice gently if serving warm, then toss with fresh veggies and dressing.
- Substitute tahini with almond or sunflower seed butter if unavailable, adjusting lemon juice to taste.
- Use brown rice, quinoa, couscous, or farro as grain alternatives.
- Add toasted nuts (almonds, pine nuts) or baby spinach/kale for extra texture and nutrition.
- Spice it up with chili flakes or jalapeños for a subtle kick.
Nutrition
- Serving Size: 1 cup
- Calories: 350
- Sugar: 4g
- Sodium: 320mg
- Fat: 15g
- Saturated Fat: 2g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 32g
- Fiber: 4g
- Protein: 25g
- Cholesterol: 60mg
Keywords: rice chicken salad, lemon tahini dressing, healthy salad, quick meal, gluten free, meal prep, Mediterranean-inspired, chicken salad