PF
Fresh chicken salad with mandarin oranges, dried cranberries, and greens.
Stovetop~30 minComplexity

Citrus Chicken Salad

Citrus Chicken Salad delivers 53g protein and 835 calories per serving — a high-protein lunch that takes minimal stovetop time. Preps 4 servings quickly, letting you frontload protein intake during peak feeding windows. Reliable for hitting daily targets on restricted meal prep days.

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Ingredients

4 servings
  • Olive oil(120g)

    Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

  • Vinegar, White(45g)
  • Orange Zest(15g)
  • Orange Juice, Fresh(120g)
  • Honey(15g)
  • Mustard, Dijon(15g)

    Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.

  • Shallot(30g)
  • ¾ teaspoon sea salt
  • ¼ teaspoon freshly cracked black pepper
  • Chicken Thigh, Boneless Skinless(907g)

    Boneless skinless thighs. Fattier than breast but more forgiving to cook.

  • Arugula(142g)
  • Avocado
  • Cheese, Feta, Crumbled(113g)
  • Orange
  • Almonds(80g)
  • Chives, Fresh(60g)

Instructions

  1. 1Whisk together the olive oil, white vinegar, orange zest, orange juice, honey, Dijon mustard, shallot, salt, and pepper in a large bowl. Transfer half of this mixture to a small bowl and set aside as your dressing.
  2. 2Add the chicken thighs to the large bowl with the remaining marinade, turning to coat well. Cover and refrigerate for at least 30 minutes or up to 2 hours.
  3. 3Heat 1 tablespoon olive oil in a large nonstick skillet over medium-high heat until glistening. Working in batches to avoid crowding, add the chicken thighs in a single layer and cook undisturbed for 4–6 minutes until the underside is golden brown, then flip and cook for another 4–6 minutes until the internal temperature reaches 165°F on an instant-read thermometer. If sticking occurs, add the remaining 1 tablespoon oil. Transfer chicken to a cutting board.
  4. 4Let the chicken rest for 4 minutes, then slice into ½-inch-thick pieces. Pour 3 tablespoons of the reserved dressing over the chicken and toss to coat.
  5. 5Divide the arugula evenly among 4 airtight containers while the chicken is still warm.
  6. 6Top each container with an equal portion of the sliced chicken, avocado, feta, orange segments, almonds, and fresh chives.
  7. 7Drizzle the remaining reserved dressing over each salad just before serving, or store the dressing separately in small containers to add at mealtime.

Nutrition — Per Serving

835

calories

53g

protein

65g

fat

Carbohydrates
16g
Saturated fat
12.5g
Sodium
520 mg
Dietary fiber
3.8g

4 servings per batch · ~416g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Citrus Chicken Salad have per serving?

Each serving contains 53g of protein and 835 calories with 65g fat and 16g carbs. This is a high-fat, low-carb option that prioritizes protein density over carbohydrate content.

How long does Citrus Chicken Salad take to prep?

It's marked as quick prep and yields 4 servings, making it efficient for meal-prepping lunches throughout the week. You can batch-prepare multiple servings in one stovetop session.

Is Citrus Chicken Salad good for muscle gain?

At 53g protein per serving, this recipe supports muscle gain goals and protein synthesis, though the 16g carbs per serving are relatively low for post-workout nutrition. It works best as a non-training day meal or paired with a separate carb source.

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