Grilled Chicken and Roasted Vegetable Salad: The High-Protein, High-Flavor Bowl You’ll Crave All Week

You want a meal that tastes like a cheat and performs like a coach. This Grilled Chicken and Roasted Vegetable Salad does both—juicy, smoky chicken meets caramelized veggies, then gets drenched in a zippy lemon-garlic dressing. It’s fast enough for a Tuesday, impressive enough for guests, and sturdy enough for meal prep.

No fluff, no mystery—just clean flavors, real textures, and a salad that actually satisfies.

What Makes This Recipe So Good

• Big flavor, simple moves: Grilling the chicken adds char and depth. Roasting the veggies concentrates their sweetness. The dressing brings acid and freshness to tie it all together.
• Protein-packed and filling: Lean grilled chicken keeps you full, and the fiber from roasted vegetables means you won’t be hunting snacks an hour later.
• Flexible and forgiving: Swap in whatever veggies you’ve got.

  Use thighs instead of breasts. Change greens. It still hits.

• Meal-prep friendly: Components store well separately, so you can build fresh bowls in minutes all week.
• Restaurant-level texture: Crisp greens, juicy chicken, and roasty edges.

  It’s the crunch-chew balance you want, minus the $18 price tag.

What Goes Into This Recipe – Ingredients

• For the chicken:
  • 1.5 pounds boneless, skinless chicken breasts (or thighs for extra juiciness)
  • 2 tablespoons olive oil
  • 1 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • 1 teaspoon smoked paprika
  • 1 teaspoon garlic powder
  • 1/2 teaspoon dried oregano
  • Zest of 1 lemon
• For the roasted vegetables:
  • 1 red bell pepper, sliced
  • 1 yellow bell pepper, sliced
  • 1 small red onion, cut into wedges
  • 1 medium zucchini, sliced into half-moons
  • 1 cup cherry tomatoes
  • 2 cups broccoli florets (or broccolini)
  • 2 tablespoons olive oil
  • 1 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon red pepper flakes (optional)
• For the salad base:
  • 6 cups mixed greens (arugula, baby spinach, or spring mix)
  • 1/2 cup fresh herbs (parsley, basil, or mint), roughly chopped
  • 1/3 cup toasted nuts or seeds (almonds, pumpkin seeds, or pine nuts)
  • 1/3 cup crumbled feta or shaved Parmesan (optional but delish)
• For the dressing:
  • 3 tablespoons extra-virgin olive oil
  • 2 tablespoons fresh lemon juice
  • 1 teaspoon Dijon mustard
  • 1 teaspoon honey or maple syrup
  • 1 small garlic clove, finely grated
  • 1/4 teaspoon kosher salt, plus more to taste
  • Freshly ground black pepper

Cooking Instructions

1. Preheat and prep: Heat oven to 425°F (220°C). Line a sheet pan. Preheat a grill or grill pan to medium-high.

   If you don’t have a grill, use a cast-iron skillet; it’ll still deliver a great sear.

2. Season the chicken: In a bowl, toss chicken with olive oil, salt, pepper, smoked paprika, garlic powder, oregano, and lemon zest. Let it sit 10–15 minutes while you prep veggies.
3. Roast the vegetables: Spread peppers, onion, zucchini, tomatoes, and broccoli on the sheet pan. Drizzle with olive oil, season with salt, pepper, and red pepper flakes.

   Roast 18–22 minutes, tossing once, until edges char and tomatoes blister.

4. Grill the chicken: Grill 5–7 minutes per side (thighs may need an extra minute) until internal temp hits 165°F (74°C). Rest 5 minutes, then slice across the grain.
5. Make the dressing: Whisk olive oil, lemon juice, Dijon, honey, garlic, salt, and pepper until glossy. Taste and adjust—more lemon for brightness, more honey if you want balance.
6. Build the base: In a large bowl, toss greens and herbs with half the dressing.

   Don’t drown it—greens should look lightly shiny, not soggy.

7. Assemble: Top greens with roasted vegetables and sliced chicken. Sprinkle with nuts/seeds and cheese. Drizzle remaining dressing.

   Finish with a pinch of flaky salt if you’re fancy (you are).

8. Serve: Warm or room temp works. If meal-prepping, keep greens and dressing separate until eating.

Keeping It Fresh

• Store smart: Refrigerate chicken and roasted veggies in airtight containers for up to 4 days. Keep greens un-dressed in a separate container with a paper towel to absorb moisture.
• Dress later: Add dressing right before eating to protect the crunch factor.

  Soggy salad is not the vibe.

• Reheat with care: Warm chicken and veggies briefly in a skillet or microwave (45–60 seconds). Add to fresh greens so you get that hot-cold contrast.
• Double the dressing: It keeps for a week. Shake before using, because separation is natural—like your almond milk, FYI.

Health Benefits

• High-quality protein: Chicken provides essential amino acids for muscle repair and satiety.

  Great for training days or long office slogs.

• Fiber and micronutrients: Roasted veggies pack antioxidants, potassium, and vitamins A, C, and K. That rainbow isn’t just pretty—it’s protective.
• Heart-healthy fats: Olive oil supports cardiovascular health and helps absorb fat-soluble vitamins. Nuts and seeds add crunch and extra minerals.
• Balanced macros: Protein + fiber + healthy fats = stable energy, fewer cravings, and less “3 PM snack gremlin.”
• Lower-sugar dressing: With just a touch of honey, you get bright flavor minus the bottled-salad sugar bomb.

Pitfalls to Watch Out For

• Dry chicken: Overcooking is the usual suspect.

  Use a thermometer and let it rest. Consider thighs if you want more margin for error.

• Soggy vegetables: Overcrowded pan = steamed, not roasted. Use two pans if needed, and keep the oven hot.
• Watery greens: Spin or pat dry after washing.

  Water dilutes your dressing and your joy.

• Flavor imbalance: Taste as you go. If it feels flat, add acid (lemon). If it feels sharp, add a pinch of salt or a drizzle of honey.

  Simple fixes, big payoff.

• Dressing overload: Start with less. You can always add more; you can’t un-sog a salad. IMO, light toss > heavy pour.

Alternatives

• Protein swaps: Use salmon, shrimp, or tofu.

  For vegetarians, try crispy chickpeas or halloumi for that salty-chewy magic.

• Veggie swaps: Cauliflower, asparagus, mushrooms, or sweet potato roast beautifully. Use what’s in season for peak flavor.
• Greens upgrade: Kale or romaine for crunch, arugula for peppery bite, or a mix for complexity.
• Dressing twist: Try a balsamic vinaigrette, tahini-lemon sauce, or yogurt-herb dressing for creaminess without mayo.
• Carb boost: Add quinoa, farro, or roasted baby potatoes if you need extra fuel. Athletes, I’m looking at you.
• Dairy-free: Skip cheese and add avocado for creaminess.

  Easy.

FAQ

Can I make this without a grill?

Yes. Use a cast-iron skillet or bake the chicken at 425°F (220°C) for 18–22 minutes, depending on thickness, until it reaches 165°F (74°C). Sear in a pan first for extra browning.

How do I keep chicken juicy?

Pound to even thickness, don’t overcook, and let it rest 5 minutes before slicing.

A quick marinade with oil and lemon zest helps lock in moisture.

What’s the best way to meal-prep this?

Store chicken, roasted veggies, and dressing separately. Portion greens in containers, add toppings, then combine with warm components and dressing right before eating.

Can I use frozen vegetables?

You can, but roast them from frozen on a hot pan for extra time to avoid mush. Fresh delivers better texture, but frozen is a solid backup.

What if I don’t like raw garlic in dressing?

Use 1/4 teaspoon garlic powder or microplane the clove, then let the dressing sit 10 minutes to mellow.

Or swap in shallot for a softer bite.

Is this recipe gluten-free?

Yes, as written. If you add grains, choose gluten-free options like quinoa. Always check labels on mustard and seasonings to be safe.

The Bottom Line

This Grilled Chicken and Roasted Vegetable Salad is what happens when weeknight speed meets weekend flavor.

You get smoky, juicy protein; caramelized veggies; crisp greens; and a bright dressing that makes every bite pop. It’s flexible, meal-prep friendly, and actually satisfying. Make it once, and it’ll be your new default “I’ve got this” dinner.