When you’re craving a taste of the tropics but want to keep things light and nutritious, this Gluten-Free Hawaiian Chicken Salad is the perfect answer. Infused with fresh, summery flavors like pineapple, avocado, and lime, this salad will instantly transport you to a sunny beach—even if you’re eating it at the kitchen table. It’s a vibrant dish that combines juicy, marinated chicken with the refreshing flavors of pineapple, creamy avocado, and crunchy vegetables, all brought together by a tangy lime-cilantro dressing.
Hawaiian-inspired dishes like this have become popular not just for their flavor, but for the balance they strike between health and indulgence. With a base of protein-packed quinoa, this salad isn’t just delicious; it’s a nutrient-dense, gluten-free meal that’s both filling and energizing. Whether you’re following a gluten-free diet or simply looking to enjoy a refreshing, wholesome meal, this Hawaiian Chicken Salad is sure to be a crowd-pleaser. Perfect for family meals, meal prep, or a light, flavorful lunch, this dish will bring a touch of the tropics to any day.
Why You’ll Love This Recipe
- Tropical and Fresh: Pineapple and lime bring a refreshing flavor that’s both sweet and tangy.
- Packed with Protein: The combination of chicken and quinoa provides a satisfying boost of protein.
- Healthy and Gluten-Free: Made with wholesome ingredients and naturally gluten-free, this salad is both light and filling.
- Meal-Prep Friendly: Perfect for preparing ahead, making it a great option for busy weeks or packed lunches.
- Customizable: Swap ingredients or add extra veggies to make it your own.
Ingredients You’ll Need
For the Salad:
- 1 lb boneless, skinless chicken breasts
- 1 cup cooked quinoa (follow package instructions for cooking)
- 1 cup fresh pineapple chunks (or canned, drained)
- 1 ripe avocado, diced
- 1 cup mixed greens (baby spinach, arugula, or your choice)
- 1/2 cup red bell pepper, diced
- 1/4 cup shredded carrots
- 1/4 cup sliced cucumber
For the Marinade:
- 2 tablespoons coconut aminos (or gluten-free soy sauce alternative)
- 1 tablespoon olive oil
- 1 tablespoon fresh lime juice
- Salt and pepper to taste
For the Lime-Cilantro Dressing:
- 1/4 cup olive oil
- 2 tablespoons fresh lime juice
- 1 tablespoon honey (or maple syrup for a vegan option)
- 2 tablespoons fresh cilantro, finely chopped
- Salt and pepper to taste
How to Make Gluten-Free Hawaiian Chicken Salad
Step-by-Step Instructions
Step 1: Marinate the Chicken
Begin by whisking together the coconut aminos, olive oil, lime juice, salt, and pepper in a small bowl. Place the chicken breasts in a shallow dish or a resealable bag, pour the marinade over the chicken, and let it sit in the fridge for at least 30 minutes (or up to 2 hours if you have time). This marinating process infuses the chicken with a subtle sweetness and tang, setting the stage for the tropical flavors of the salad.
Step 2: Cook the Chicken
Preheat a grill or stovetop grill pan over medium-high heat. Lightly oil the grates to prevent sticking. Once hot, cook the marinated chicken breasts for about 5-6 minutes per side, or until the chicken reaches an internal temperature of 165°F (74°C) and is no longer pink in the center. Allow the chicken to rest for 5 minutes before slicing it into bite-sized pieces.
Step 3: Prepare the Quinoa
While the chicken is cooking, prepare the quinoa according to package instructions. Quinoa is a great base for this salad as it’s gluten-free, high in protein, and has a subtle nuttiness that complements the tropical flavors. Once cooked, let the quinoa cool slightly before adding it to the salad.
Step 4: Make the Dressing
In a small bowl, whisk together the olive oil, lime juice, honey, chopped cilantro, salt, and pepper. This dressing is light yet vibrant, adding a burst of fresh flavor without overpowering the other ingredients. Taste and adjust the seasoning if needed.
Step 5: Assemble the Salad
In a large mixing bowl, combine the cooked quinoa, pineapple chunks, diced avocado, mixed greens, bell pepper, shredded carrots, and cucumber. Add the sliced chicken to the bowl and drizzle with the lime-cilantro dressing. Toss everything gently to ensure the ingredients are well-coated without mashing the avocado or pineapple.
Step 6: Serve and Enjoy
Transfer the salad to individual plates or a serving platter. Garnish with extra cilantro if desired, and enjoy this refreshing, tropical-inspired dish! It’s perfect as a light lunch or a main course and pairs beautifully with a refreshing iced tea or lemonade.
Helpful Tips
- Marinate for Maximum Flavor: If you have the time, marinate the chicken for up to 2 hours. The longer the marinating time, the more flavorful and tender the chicken will be.
- Make It Vegetarian: Replace the chicken with grilled tofu or tempeh for a vegetarian version. Simply marinate and grill the tofu or tempeh just like the chicken for similar flavor.
- Prep Ahead: Cook the quinoa and marinate the chicken the night before to save time. You can also make the dressing ahead of time and store it in the fridge for up to 3 days.
- Storage: For meal prep, store the salad components separately and combine them just before serving to keep everything fresh and vibrant.
- Choose Ripe Pineapple: Fresh, ripe pineapple is key to achieving the right sweetness and balance in this dish. If you’re using canned pineapple, choose one packed in juice (not syrup) for a lighter, more natural taste.
Recipe Details
- Prep Time: 20 minutes
- Marinating Time: 30 minutes
- Cook Time: 15 minutes
- Total Time: 1 hour, 5 minutes
- Yield: 4 servings
- Category: Salad, Main Dish
- Method: Grill or Stovetop
- Cuisine: Tropical, Gluten-Free
- Diet: Gluten-Free
Nutritional Information (per serving)
Calories: 380 kcal
Protein: 25g
Carbohydrates: 30g
Fiber: 6g
Fat: 15g
Frequently Asked Questions
Can I use canned pineapple instead of fresh?
Yes, canned pineapple works well in this salad, especially if fresh pineapple is out of season. Just make sure it’s packed in juice, not syrup, to avoid added sugars.
What’s the best way to store leftovers?
Store leftover salad in an airtight container in the fridge for up to 2 days. If making this for meal prep, keep the dressing and avocado separate until ready to serve to prevent the salad from becoming soggy.
Is there an alternative to quinoa?
Absolutely! You can substitute quinoa with brown rice, cauliflower rice, or even a bed of leafy greens for a lower-carb option.
Can I make the dressing ahead of time?
Yes, the lime-cilantro dressing can be made up to 3 days in advance. Store it in the fridge in a small jar and shake well before using.
Can I serve this as a wrap?
Yes! This salad is delicious when wrapped in a gluten-free tortilla or served in lettuce cups for a handheld option.
Storage Instructions
To keep the salad fresh, store each component separately in the refrigerator if preparing ahead. Keep the marinated, cooked chicken, quinoa, vegetables, and dressing in individual containers for up to 3 days. When ready to eat, simply combine everything in a bowl, drizzle with dressing, and enjoy. This method is especially helpful if you’re meal-prepping for the week!
Related Recipes
If you enjoyed this recipe, here are a few other gluten-free and tropical-inspired options to try:
Conclusion
This Gluten-Free Hawaiian Chicken Salad brings together fresh, vibrant flavors in a way that’s satisfying and nourishing. It’s a dish that proves healthy eating can be exciting, flavorful, and fun! Whether you’re whipping it up for a special occasion or simply enjoying a weeknight meal, this salad will bring a bit of the tropics to your table. So go ahead, take a bite, and enjoy the delightful combination of sweet pineapple, creamy avocado, and savory marinated chicken with each forkful!
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Gluten-Free Hawaiian Chicken Salad
Description
When you’re craving a taste of the tropics but want to keep things light and nutritious, this Gluten-Free Hawaiian Chicken Salad is the perfect answer. Infused with fresh, summery flavors like pineapple, avocado, and lime, this salad will instantly transport you to a sunny beach—even if you’re eating it at the kitchen table. It’s a vibrant dish that combines juicy, marinated chicken with the refreshing flavors of pineapple, creamy avocado, and crunchy vegetables, all brought together by a tangy lime-cilantro dressing.
Hawaiian-inspired dishes like this have become popular not just for their flavor, but for the balance they strike between health and indulgence. With a base of protein-packed quinoa, this salad isn’t just delicious; it’s a nutrient-dense, gluten-free meal that’s both filling and energizing. Whether you’re following a gluten-free diet or simply looking to enjoy a refreshing, wholesome meal, this Hawaiian Chicken Salad is sure to be a crowd-pleaser. Perfect for family meals, meal prep, or a light, flavorful lunch, this dish will bring a touch of the tropics to any day.
Ingredients
For the Salad:
- 1 lb boneless, skinless chicken breasts
- 1 cup cooked quinoa (follow package instructions for cooking)
- 1 cup fresh pineapple chunks (or canned, drained)
- 1 ripe avocado, diced
- 1 cup mixed greens (baby spinach, arugula, or your choice)
- 1/2 cup red bell pepper, diced
- 1/4 cup shredded carrots
- 1/4 cup sliced cucumber
For the Marinade:
- 2 tablespoons coconut aminos (or gluten-free soy sauce alternative)
- 1 tablespoon olive oil
- 1 tablespoon fresh lime juice
- Salt and pepper to taste
For the Lime-Cilantro Dressing:
- 1/4 cup olive oil
- 2 tablespoons fresh lime juice
- 1 tablespoon honey (or maple syrup for a vegan option)
- 2 tablespoons fresh cilantro, finely chopped
- Salt and pepper to taste
Instructions
Step 1: Marinate the Chicken
Begin by whisking together the coconut aminos, olive oil, lime juice, salt, and pepper in a small bowl. Place the chicken breasts in a shallow dish or a resealable bag, pour the marinade over the chicken, and let it sit in the fridge for at least 30 minutes (or up to 2 hours if you have time). This marinating process infuses the chicken with a subtle sweetness and tang, setting the stage for the tropical flavors of the salad.
Step 2: Cook the Chicken
Preheat a grill or stovetop grill pan over medium-high heat. Lightly oil the grates to prevent sticking. Once hot, cook the marinated chicken breasts for about 5-6 minutes per side, or until the chicken reaches an internal temperature of 165°F (74°C) and is no longer pink in the center. Allow the chicken to rest for 5 minutes before slicing it into bite-sized pieces.
Step 3: Prepare the Quinoa
While the chicken is cooking, prepare the quinoa according to package instructions. Quinoa is a great base for this salad as it’s gluten-free, high in protein, and has a subtle nuttiness that complements the tropical flavors. Once cooked, let the quinoa cool slightly before adding it to the salad.
Step 4: Make the Dressing
In a small bowl, whisk together the olive oil, lime juice, honey, chopped cilantro, salt, and pepper. This dressing is light yet vibrant, adding a burst of fresh flavor without overpowering the other ingredients. Taste and adjust the seasoning if needed.
Step 5: Assemble the Salad
In a large mixing bowl, combine the cooked quinoa, pineapple chunks, diced avocado, mixed greens, bell pepper, shredded carrots, and cucumber. Add the sliced chicken to the bowl and drizzle with the lime-cilantro dressing. Toss everything gently to ensure the ingredients are well-coated without mashing the avocado or pineapple.
Step 6: Serve and Enjoy
Transfer the salad to individual plates or a serving platter. Garnish with extra cilantro if desired, and enjoy this refreshing, tropical-inspired dish! It’s perfect as a light lunch or a main course and pairs beautifully with a refreshing iced tea or lemonade.