Grilled Balsamic Chicken Salad with Blueberry Vinaigrette

Ingredients

• 8 (about 907 g; 2 lb)boneless, skinless chicken thighs
• to tastesea salt, for sprinkling
• 150 g (1 cup)fresh or frozen blueberries, mostly thawed if frozen
• 75 ml (¼ cup + 1 tablespoon)balsamic vinegar
• 45 ml (3 tablespoons)garlic-infused olive oil (or extra-virgin olive oil plus 3 fresh garlic cloves if not low FODMAP)
• 15 ml (1 tablespoon)extra-virgin olive oil
• 7.5 ml (½ tablespoon)Dijon mustard
• 3.75 ml (¾ teaspoon)sea salt
• 1.25 ml (¼ teaspoon)ground black pepper
• 1.25 ml (¼ teaspoon) pure maple syrup, 0.6 ml (⅛ teaspoon) stevia, or sweetener of choice, to taste (optional; omit for Whole30)sweetener
• about 240 g (8 cups)spring mix, red leaf lettuce or your favourite greens, chopped if needed
• 150 g (1 cup)fresh blueberries
• 45 g (½ cup)sliced almonds
• about 50 g (½ cup)scallions, green tops only, chopped (optional; omit for onion-free)
• about 75 g (½ cup)feta, crumbled (optional; omit for dairy-free, Paleo or Whole30)

Instructions

1. 1

   Protect your clothes

   Put on an apron before you start; blending and handling the marinade can get messy.

2. 2

   Season the chicken

   For the best results, season the chicken thighs with sea salt at least 2½ hours before cooking and leave them at room temperature for 30 minutes. Alternatively, season them about 2 hours before cooking and leave them at room temperature while you prepare the blueberry mixture.

3. 3

   Blend the marinade

   While the chicken rests, blend the blueberries, balsamic vinegar, garlic-infused oil (or extra-virgin olive oil and garlic cloves), extra-virgin olive oil, Dijon mustard, salt and pepper on high for about 2 minutes, until most of the blueberry skins have broken down. Scrape down the blender or food processor as needed.

4. 4

   Reserve the dressing

   Taste the mixture, adjust the seasoning and add sweetener if needed. Pour half, roughly 160 ml (⅔ cup), into an airtight container and refrigerate it for the salad dressing.

5. 5

   Marinate the chicken

   Put the seasoned thighs in a zip-top bag and pour in the remaining marinade. Seal the bag carefully and move the marinade around so the chicken is coated. Set the bag on a large plate and refrigerate for at least 2 hours or up to overnight.

6. 6

   Prepare the grill

   Take the chicken and reserved dressing out of the fridge 20 minutes before grilling. Heat an outdoor grill or grill pan over medium-high heat to 204°C (400°F). Lift the thighs onto a large plate, shaking excess marinade back into the bag, then discard the marinade.

7. 7

   Grill the chicken

   Grill the thighs for 6 minutes on the first side, then 4–6 minutes on the second side, until the thickest thigh reaches 74°C (165°F) on an instant-read thermometer. The chicken may look very dark; remove it from the grill before it is actually burnt. Rest on a platter for 5 minutes before slicing.

8. 8

   Prepare the salad

   While the chicken grills and rests, prepare the greens, blueberries, almonds, scallions and feta, if using, and divide them among individual serving bowls. Gently whisk or stir the blueberry dressing until combined.

9. 9

   Slice the chicken

   Cut the grilled thighs on a chopping board into strips about 1.25 cm (½ inch) wide and place them on a platter.

10. 10

    Assemble the salads

    Arrange the greens on 4 large plates, then add the sliced chicken, 60 g (¼ cup) blueberries and 30 ml (2 tablespoons) each of almonds, scallions and feta, if using. Add up to 30 ml (2 heaped tablespoons) of blueberry dressing per serving just before serving.

11. 11

    Store leftovers

    Keep leftover salad ingredients and dressing in separate airtight containers in the fridge. The salad ingredients keep for up to 3 days and the vinaigrette for up to 1 week; stir the dressing before using.

What is grilled balsamic chicken salad?

This American-style main-course salad pairs grilled chicken with fresh greens, fruit, nuts and a tart-sweet dressing. Balsamic vinegar and blueberries lend the chicken and vinaigrette a fruity tang.

Here, one blended mixture does double duty as marinade and dressing. Reserving half before it touches the raw chicken keeps the dressing ready for serving.

Nutrition and macros by portion

The nutrition label shows one serving as written: 675 calories, 66g protein, 20g carbs, 37g fat.

The chicken supplies most of the protein, while the blueberries and greens contribute carbohydrates. Olive oil, almonds and optional feta account for much of the fat; serve with extra greens or vegetables if you want to balance the plate with more produce.

Why the blueberry vinaigrette works

Blueberries: Blending them with vinegar and mustard makes a smooth, richly coloured dressing that clings to the greens. Fresh or mostly thawed frozen berries work in the marinade.

Balsamic and mustard: The vinegar brings acidity, while Dijon helps the oil and fruit come together. Taste before adding the optional sweetener, since the berries may already be sweet enough.

Marinating and grilling the thighs

Marinating time: Give the chicken at least 2 hours in the fridge, or leave it overnight. The recipe also offers an optional brief rest at room temperature after salting; keep the longer marinating period refrigerated.

Grill heat: Preheat to 204°C and shake excess marinade from the thighs before grilling. The marinade can darken quickly, so use the temperature check—not the surface colour alone—to judge doneness.

How to tell when the chicken is done

Temperature: Check the thickest thigh with an instant-read thermometer; it should reach 74°C. Grill for 6 minutes on the first side and 4–6 minutes on the second, allowing for differences in thickness and grill heat.

Resting: Leave the cooked thighs for 5 minutes before slicing. This gives you time to arrange the salad ingredients and helps keep the chicken juicy.

Building the salad

Greens: Use spring mix, red leaf lettuce or another favourite salad green, chopping it if needed. Divide the ingredients between 4 large plates so each serving gets chicken, berries and the chosen toppings.

Finishing: Stir the reserved dressing before spooning it over the salads just before serving. Add up to 2 heaped tablespoons per serving, adjusting to taste.

What to serve alongside it

The chicken, greens, blueberries and almonds make this salad substantial enough to serve as a meal on its own. For a heartier spread, offer bread or cooked grains alongside it.

For a summery meal, serve it with grilled vegetables or another crisp green salad. Add the dressing at the table if you expect leftovers.

Recipe notes & tips

• Use a plate under the marinating bag to catch any leaks.
• Reserve the dressing before adding any raw chicken to the remaining mixture.
• Let frozen blueberries thaw most of the way before blending.
• Scrape down the blender sides if blueberry skins remain around the edge.
• Use an instant-read thermometer to check the thickest thigh.
• Dress the salads just before serving to keep the greens fresh.

Variations

• Dairy-free: Leave out the feta for a dairy-free salad.
• Onion-free: Skip the scallions for an onion-free version.
• Whole30: Omit the optional sweetener and feta.
• Low-FODMAP option: Use garlic-infused olive oil instead of fresh garlic.
• Change the greens: Swap spring mix for red leaf lettuce or another favourite green.

Common mistakes to avoid

• Using all the mixture as marinade: Reserve half before adding the chicken so you have uncontaminated dressing.
• Skipping the thermometer: The outside can look very dark before the centre is done; check for 74°C in the thickest thigh.
• Leaving excess marinade on the chicken: Shake it back into the bag before grilling, then discard the used marinade.
• Cutting the chicken straight off the grill: Rest it for 5 minutes first.
• Dressing the salad early: Add vinaigrette just before serving to help the greens stay fresh.

How to store

Store leftover salad ingredients and blueberry dressing separately in airtight containers in the refrigerator. The salad ingredients keep for up to 3 days and the dressing for up to 1 week; stir the dressing before using. Reheat chicken gently until hot, then add it to freshly assembled greens.

Frequently asked questions