Bright Summer Blackened Chicken Salad
Bright Summer Blackened Chicken Salad layers smoky, Cajun-spiced chicken over crisp greens and peppery arugula, finished with creamy avocado, briny olives, and tangy sun-dried tomatoes. A Dijon-balsamic vinaigrette ties everything together with punchy acidity and richness. Serve it for a light dinner on warm evenings or as a satisfying lunch that feels fresh yet hearty.
- Prep20 mins
- Cook10 mins
- Serves2
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Bright Summer Blackened Chicken Salad, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 58 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 34 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 90 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 39
- Heart Health
- 85
- Metabolic
- 57
- Digestive
- 38
- Inflammatory
- 53
- Performance
- 58
- General Wellness
- 1
Heat 1 tablespoon olive oil in a large skillet over medium heat. Season both sides of the chicken with Cajun seasoning and add it to the hot oil. Stir in the crushed garlic. Cook the chicken for 5 minutes per side, or until the juices run clear. Remove the chicken from the skillet, drain on paper towels, let cool slightly, and dice; discard the oil and garlic.
- 2
In a small bowl, whisk together the remaining olive oil, balsamic vinegar, mustard, salt, and pepper.
- 3
In a large bowl, gently toss the dressing with the mixed salad greens, arugula, avocado, sun-dried tomatoes, and olives. Top with the diced chicken to serve.
- Calories 748.52 kcal High 37%
- Protein 40.48 g Good Source 81%
- Carbohydrate 63.05 g 23%
- Total Fat 42.72 g High 55%
- Saturated Fat 5.85 g High 29%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 137.8 mg High 46%
- Sodium 2408.59 mg High 105%
- Dietary Fiber 12.76 g Good Source 46%
- Total Sugars 5.32 g --
- Added Sugars 0.24 g Low Source 0%
- Calcium 189.86 mg Moderate 15%
- Iron 4.49 mg Good Source 25%
- Potassium 1678.21 mg Good Source 36%
- Vitamin A 384.98 mcg Good Source 43%
- Vitamin C 48.4 mg Good Source 54%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Mustard
- Garlic 🧄
About This Recipe
Bright Summer Blackened Chicken Salad is a Cajun and Creole dinner recipe made with 12 ingredients. It takes about 30 mins, serves 2, and is rated easy. Key ingredients include Avocado, Baby Arugula, Balsamic Vinegar, and Cajun Seasoning. Each serving provides about 748.52 kcal, and is a good source of protein.
Recipe Questions
- What is Bright Summer Blackened Chicken Salad?
- It is a Cajun and Creole salad recipe made with 12 ingredients, usually served for dinner or lunch or salad.
- What is Bright Summer Blackened Chicken Salad made of?
- The main ingredients are Avocado, Baby Arugula, Balsamic Vinegar, Cajun Seasoning, Dijon Mustard. The full list of 12 is above.
- What goes well with Bright Summer Blackened Chicken Salad?
- Explore these Cajun and Creole side-dish recipes.
- How long does it take to make Bright Summer Blackened Chicken Salad?
- About 30 mins in total: 20 mins to prepare and 10 mins to cook.
- How many calories are in one serving?
- One serving provides about 748.52 kcal. The full nutrition breakdown is above.
- Is Bright Summer Blackened Chicken Salad easy to make?
- This recipe is rated easy, with 12 ingredients and 3 steps.
- Is Bright Summer Blackened Chicken Salad healthy?
- Bright Summer Blackened Chicken Salad has an easyChef Pro health score of 57/100. Per serving, it provides 748.52 calories and 40.48 g of protein, or 81% of the Daily Value. It is a good source of dietary fiber, iron, potassium, vitamin A and vitamin C. Worth noting per serving: sodium at 2408.59 mg (105% of the Daily Value) and saturated fat at 5.85 g (29% of the Daily Value). It contains Mustard and Garlic, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
easyChef Pro analyzes up to 41 nutrients using data sourced from USDA and other verified food databases. Its scoring method uses the nutrients relevant to nutrition quality, calorie density, processing level, and your selected health goal. Recipes and food products get a health score from 0 to 100, calculated using consistent rules instead of being estimated by AI. The same nutrition data, serving size and health goal will produce the same result.
The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
Your health goal also matters. easyChef Pro evaluates recipes and products across six health areas and adjusts their importance for your selected goal. This means the same food may be a better fit for one health goal than another.
For recipes, changing an ingredient, quantity or serving size changes the nutrition and may change the score. Remix the recipe in easyChef Pro to calculate fresh nutrition and scores for the version you actually make. Product scores are based on the nutrition and serving information associated with that specific product.
Score a recipe free, no app required