This quick and easy Blueberry Balsamic Chicken Salad is a must-have for your summer menu! Combining sweet and savory flavors, this refreshing main course salad features tender chicken thighs marinated in a blueberry balsamic mixture made in a blender or food processor that doubles as a vinaigrette. The marinated thighs are grilled to perfection and paired with fresh greens, crunchy almonds, and more blueberries for a nutrient-rich, low FODMAP, low carb, and gluten-free lunch or dinner with easy dairy-free, Paleo, and Whole30 options.
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Blueberries in a Chicken Marinade?!?!
If you've never used berries to marinate chicken before, I strongly encourage you to start. Immediately. Blueberries (and other types of berries and fruit in general) add subtle sweetness to savory chicken, offering a mouthwatering balance in flavor.
As mentioned, this Blueberry Balsamic Chicken Salad recipe is as easy as a main course salad recipe comes. The marinade / vinaigrette (the mixture doubles as both) takes about 3 minutes to combine in a blender (or food processor), and the salad itself requires very little prep work or chopping, making this a quick lunch or easy weeknight dinner option that's great for meal prep.
Vinaigrette style salad dressings sometimes make delicious marinades. I discuss this more in my Italian-Marinated Chicken Thighs recipe post, which calls for my homemade Italian Dressing recipe to be used as a marinade. This Blueberry Balsamic Chicken Salad recipe takes that idea a step further by using the vinaigrette as a marinade AND a dressing, all easily thrown together at the same time in the blender.
Nutrient Rich and Low FODMAP, Low Carb, and Gluten-Free
With lots of protein, nutrients, and minimal carbs, this Blueberry Balsamic Chicken Salad is the epitome of a feel-good recipe. As I usually feel so amazing after I eat this salad, it has become an all-time favorite of mine for summer. It also contains low FODMAP quantities of ingredients (per Monash University's Low FODMAP Diet App as of the date of this writing) and is low carb and gluten-free. You can also easily make it dairy-free, Paleo and Whole30 compliant by omitting the feta and not adding sweetener if doing a Whole30. The mixture is already fairly naturally sweet thanks to the blueberries and balsamic.
Equipment
The equipment I use to make this Blueberry Balsamic Chicken Salad includes:
- Outdoor grill or grill pan
- Grill tongs
- Blender or food processor - one of these is a must to make this recipe
- Apron - this recipe, although delicious, can get messy if you're not careful!
- Paper towels
- Measuring spoons and cups
- Cutting board and knife
- 2 large plates for cooking, plus 4 more for serving
- Silicone spatula
- Airtight container
- Refrigerator
- Zip top bag
- Instant read thermometer
- Platter
- Individual serving bowls
- Dinner spoon
- Whisk
Ingredients
The ingredients I use to make this Blueberry Balsamic Chicken Salad include:
- Boneless, skinless chicken thighs
- Sea salt, to taste, for sprinkling
For the Blueberry Balsamic Chicken Marinade / Vinaigrette:
- Fresh or frozen blueberries, mostly thawed if frozen
- Balsamic vinegar - a high quality balsamic vinegar is ideal. I use Colavita.
- Garlic-infused olive oil (or extra virgin olive oil + minced garlic if not needing low FODMAP)
- Extra virgin olive oil
- Dijon mustard - if needing low FODMAP, ensure the mustard you use only contains low FODMAP ingredients.
- Sea salt and ground black pepper
For the Salad:
- Spring mix, red leaf lettuce, or your favorite greens, chopped (if needed)
- Fresh blueberries
- Sliced almonds
- Scallions (a.k.a. green onions), green tops only, chopped (optional)
- Feta cheese, crumbled (optional)
See the recipe card below for exact quantities of ingredients.
Instructions
Cover Up
Start by covering your clothes with an apron and taking care as this recipe can get messy! You may also want to only use sponges, washcloths, and towels you don't mind getting stained with blueberries. I haven't had too many mishaps, but I'm typically always grateful to be wearing an apron.
Season Chicken with Salt
A minimum of 2 ½ hours prior to cooking, start making this Blueberry Balsamic Chicken Salad by seasoning the chicken thighs to taste with sea salt and allowing them to rest at room temperature for 30 minutes (optional, but for the best results). Allowing the thighs to rest at room temperature for 30 minutes tenderizes them and ensures they're seasoned all the way through. If you don't have 30 minutes to spare, simply season chicken with sea salt and allow to sit at room temperature while preparing the blueberry balsamic marinade / vinaigrette.
Make Marinade / Vinaigrette
Meanwhile, prepare the blueberry balsamic marinade / vinaigrette by blending blueberries, balsamic vinegar, garlic-infused olive oil, extra virgin olive oil, Dijon mustard, salt, and pepper in a blender or food processor on high speed until the blueberry skins have mostly disappeared, about 2 minutes, scraping down the sides of the blender / food processor a few times during blending.
Taste and adjust seasoning and add sweetener if needed. Pour one half of the blueberry mixture (about ⅔ cup) into an airtight container and place in the refrigerator. This half of the mixture will be used as dressing for the salad.
Marinate Chicken
Place the seasoned chicken thighs in a zip top bag. Pour the remaining half of the marinade over them and carefully seal the bag. Slosh the marinade around the chicken with your hands to ensure the chicken is well-coated. Place bag on a large plate and marinate in the refrigerator for at least 2 hours or up to overnight.
Prepare for Grilling
Remove chicken and reserved vinaigrette from fridge 20 minutes prior to grilling. Preheat your outdoor grill or grill pan over medium high heat to 400°F. Remove the chicken thighs from the marinade to a large plate, shaking off the excess marinade into the bag. Discard excess marinade.
Grill Chicken
Grill the chicken thighs for 6 minutes on the first side, 4-6 minutes on the second size, or until the internal temperature of the thickest thigh reaches 165°F per an instant read thermometer. The thighs will look ominously black (that’s normal unless you actually burned them). Remove thighs from the grill to a platter and let them rest for 5 minutes before slicing.
Prep Salad Ingredients
While the chicken is grilling and resting, prepare the salad ingredients: spring mix or lettuce, blueberries, sliced almonds, scallions, and feta cheese (if using). Place the ingredients into individual serving bowls. Gently whisk or stir blueberry balsamic vinaigrette so it’s well combined.
If the vinaigrette solidifies: this happened in some of my tests of this recipe but not others, and I believe it might have to do with how juicy the blueberries are. If your vinaigrette turns solid, take it out of the refrigerator, stir, allow it to warm up to room temperature, and stir again. If it’s still too solid, you can stick it in the microwave, covered, for about 15 seconds, and stir again.
Chop Chicken
Chop the grilled chicken thighs into ½-inch strips on a cutting board and place on a platter.
Build Salads
Build the salads by placing lettuce on 4 large plates followed by sliced chicken, ¼ cup of blueberries and 2 tablespoons each of sliced almonds, scallions, and feta (if using). Top salad with blueberry balsamic dressing (up to 2 heaping tablespoons per serving) just before serving.
Storage
Store leftover salad ingredients and vinaigrette separately in airtight containers in the refrigerator. The salad ingredients will last up to 3 days, and the vinaigrette up to 1 week. Stir the vinaigrette before using.
FAQs: Blueberry Balsamic Chicken Salad
Yes, you can use frozen blueberries. Just make sure to thaw them for a few minutes before blending to ensure a smooth consistency.
While balsamic vinegar adds a unique sweetness and depth of flavor, you can substitute it with apple cider vinegar or red wine vinegar if needed. However, the taste will be slightly different, and you may need to use more sweetener to achieve balance in flavor.
This recipe calls for 2 cups of blueberries; one dry pint of blueberries is usually enough for both the marinade / vinaigrette and the salad.
This occasionally happens, likely due to the juiciness of the blueberries. If your vinaigrette solidifies, remove it from the refrigerator and let it warm to room temperature, stirring occasionally. If it remains too solid, microwave it covered for about 10-15 seconds and stir again.
Yes, you can prepare the components ahead of time. Store marinated or grilled chicken, salad ingredients, and vinaigrette separately in the refrigerator and assemble the salad just before serving.
Blueberry Balsamic Chicken Salad (Low FODMAP, Low Carb)
- Total Time: 2 hours 25 minutes
- Yield: 4 servings 1x
- Diet: Gluten Free
Description
This easy Blueberry Balsamic Chicken Salad offers the perfect blend of sweet and savory, ideal for a summer meal! Tender chicken thighs are marinated in a blueberry balsamic mixture that doubles as a refreshing vinaigrette. Paired with fresh greens, juicy blueberries, and crunchy almonds, it’s a quick, nutrient-rich lunch or dinner with just 5 minutes of prep! Low carb, low FODMAP, and gluten-free with easy dairy-free, Paleo, and Whole30 options.
Ingredients
- 8 boneless, skinless chicken thighs (about 2 pounds)
- Sea salt, to taste, for sprinkling
For the Blueberry Balsamic Chicken Marinade / Vinaigrette:
- 1 cup fresh or frozen blueberries, mostly thawed if frozen
- ¼ cup + 1 tablespoon balsamic vinegar
- 3 tablespoons garlic-infused olive oil (or EVOO + 3 cloves of minced garlic if not needing low FODMAP)
- 1 tablespoon extra virgin olive oil
- ½ tablespoon Dijon mustard
- ¾ teaspoon sea salt
- ¼ teaspoon ground black pepper
- Maple syrup, liquid stevia, or sweetener of choice, to taste (optional, omit for Whole30)
For the Salad:
- 8 cups spring mix, red leaf lettuce, or your favorite greens, chopped (if needed)
- 1 cup fresh blueberries
- ½ cup sliced almonds
- ½ cup scallions, green tops only, chopped (optional)
- ½ cup feta cheese, crumbled (optional, omit for dairy-free/Paleo/Whole30)
Instructions
- Cover up: Cover your clothes with an apron and take care as this recipe can get messy!
- Season chicken with salt: A minimum of 2 ½ hours prior to cooking, season chicken thighs with sea salt and leave at room temperature for 30 minutes (optional, but for the best results). Otherwise, about 2 hours prior to cooking, season chicken with sea salt and allow to sit at room temperature while preparing the blueberry balsamic chicken marinade / vinaigrette.
- Make marinade / vinaigrette: Meanwhile, prepare the blueberry balsamic marinade / vinaigrette by blending blueberries, balsamic vinegar, garlic oil, extra virgin olive oil, Dijon mustard, salt, and pepper in a blender or food processor on high speed until the blueberry skins have mostly disappeared, about 2 minutes, scraping down the sides of the blender / food processor a few times during blending.
- Taste: Taste, adjust seasoning, and add sweetener if needed. Pour one half of the blueberry mixture (roughly ⅔ cup) into an airtight container and place in the refrigerator. This half of the mixture will be used as dressing for the salad.
- Marinate chicken: Place the seasoned chicken thighs in a zip top bag. Pour the remaining half of the marinade over them and carefully seal the bag. Slosh the marinade around the chicken with your hands to ensure the chicken is well-coated. Place bag on a large plate and marinate in the refrigerator for at least 2 hours or up to overnight.
- Prepare for grilling: Remove chicken and reserved vinaigrette from fridge 20 minutes prior to grilling. Preheat your outdoor grill or grill pan over medium high heat to 400°F. Remove the chicken thighs from the marinade to a large plate, shaking off the excess marinade into the bag. Discard excess marinade.
- Grill chicken: Grill the chicken thighs for 6 minutes on the first side, 4-6 minutes on the second size, or until the internal temperature of the thickest thigh reaches 165°F per an instant read thermometer. The thighs will look ominously black (that’s normal unless you actually burned them - refer to photo in the instructions section above). Remove thighs from the grill to a platter and let them rest for 5 minutes before slicing.
- Prep salad ingredients: While the chicken is grilling and resting, prepare the salad ingredients: spring mix or lettuce, blueberries, sliced almonds, scallions, and feta cheese (if using). Place the ingredients into individual serving bowls. Gently whisk or stir blueberry balsamic vinaigrette so it’s well combined.
- Chop chicken: Chop the grilled chicken thighs into ½-inch strips on a cutting board and place on a platter.
- Build salads: Build the salads by placing spring mix or lettuce on 4 large plates followed by sliced chicken, ¼ cup of blueberries and 2 tablespoons each of sliced almonds, scallions, and feta (if using). Top salad with blueberry balsamic vinaigrette (up to 2 heaping tablespoons per serving) just before serving.
- Storage: Store leftover salad ingredients and vinaigrette separately in airtight containers in the refrigerator. Salad ingredients will last up to 3 days, and the vinaigrette up to 1 week. Stir the vinaigrette before using.
Notes
- The blueberry balsamic marinade / vinaigrette recipe yields a total of 1 ⅓ cups, with approximately ⅔ cup available for each. The serving size for the vinaigrette is 2 heaping tablespoons per serving.
- If the vinaigrette solidifies: This occasionally happens, likely due to the juiciness of the blueberries. If your vinaigrette solidifies, remove it from the refrigerator and let it warm to room temperature, stirring occasionally. If it remains too solid, microwave it covered for about 10-15 seconds and stir again.
- Blueberries: usually 1 dry pint of blueberries is enough for this recipe.
- Sweetener: I usually use ⅛ teaspoon of liquid stevia or ¼ teaspoon of maple syrup, but the level of sweetness will vary depending on the sweetness of your berries and your personal taste.
- Prep Time: 5 minutes
- Marinating time: 2 hours
- Cook Time: 20 minutes
- Category: Salads and Bowls
- Method: Grill
- Cuisine: American
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