This bright, pantry-friendly salad pairs warm, simply grilled chicken with juicy pineapple, crisp bell pepper, and a lime-olive oil dressing for an easy, island-flavored meal. It’s the kind of thing you toss together when you want something fresh for a weeknight dinner, a light lunch, or a potluck that needs a sunny counterpoint to heavier dishes. If you like the idea of charred chicken in salads, try this version alongside my favorite grilled chicken salad for more ideas on grilling and serving.
Why you’ll love this dish
This salad balances sweet, savory, acidic, and herbaceous notes without fuss. It’s fast to make, works well for meal prep, and is flexible enough for kids and guests who prefer mild flavors. The pineapple brightens every bite while cilantro and lime tie everything together — it’s refreshingly different from a typical Caesar or Cobb.
“Light, vibrant, and satisfying — like summer on a plate. The sweet pineapple and charred chicken keep everyone coming back for a second helping.”
Perfect occasions: weeknight dinners, pool parties, packed lunches, or a light summer dinner. It’s also budget-friendly: a single chicken breast and half a pineapple make multiple servings.
Step-by-step overview
You’ll grill or sear a small chicken breast, rest and dice it, then toss it with chopped greens, fresh pineapple, bell pepper, red onion, and cilantro. A quick olive oil–lime vinaigrette dresses the salad. Overall active time is about 20–25 minutes (plus a 5-minute rest for the chicken). The process is forgiving: you can swap greens, use leftover chicken, or prep components ahead.
What you’ll need
- 2 cups chopped greens (lettuce, baby spinach, or mixed greens)
- 1 cup grilled chicken, diced (about one small-to-medium breast)
- 1 cup fresh pineapple, diced
- 1/2 red bell pepper, chopped
- 1/4 cup red onion, thinly sliced
- 1/4 cup chopped cilantro
- 2 tablespoons olive oil
- 1 tablespoon lime juice (fresh preferred)
- Salt and freshly ground black pepper, to taste
Notes and substitutions inline:
- Chicken: rotisserie or leftover grilled chicken works well if you’re short on time.
- Pineapple: fresh gives the best texture and brightness; canned pineapple (drained) can be used in a pinch.
- Greens: swap kale (massage first) or arugula for a peppery edge.
- Lime: lemon is an acceptable substitute if needed.
Step-by-step instructions
- Preheat a grill or skillet to medium-high. Lightly season the chicken with salt and pepper.
- Grill or sear the chicken 4–6 minutes per side depending on thickness, flipping once, until the internal temperature reaches 165°F (74°C). Remove from heat and let rest 5 minutes to keep the juices locked in. Then dice into bite-sized pieces.
- While the chicken rests, chop the greens, dice the pineapple and bell pepper, thinly slice the red onion, and chop the cilantro. If you’re prepping ahead, keep the onions and pineapple separate from the greens to prevent wilting.
- In a small bowl, whisk together the olive oil, lime juice, and a pinch of salt and pepper until the dressing emulsifies. Taste and adjust seasoning — you may want a little extra lime for more brightness.
- Combine the greens, diced chicken, pineapple, bell pepper, red onion, and cilantro in a large bowl. Pour the dressing over the salad and toss gently to coat evenly. Serve immediately.
Chef’s timing tip: slice the chicken against the grain after it rests for the most tender bites.
Best ways to enjoy it
Serve this salad chilled or slightly warm (if you prefer freshly seared chicken). It makes a great main with a wedge of crusty bread or grilled tortillas on the side. For a heartier plate, add a scoop of cooked quinoa or black beans. If you want to save time and make extra chicken with hands-off prep, cook extra breasts in a slow cooker using the best crockpot BBQ chicken method, chill, and dice before adding to the salad.
Pairings:
- Light white wines (Sauvignon Blanc) or a citrusy IPA.
- Sides: coconut rice, grilled corn, or a simple mango salsa.
Storage and reheating tips
- Refrigeration: Store the salad (dressed) for up to 1 day; the greens will soften over time. For best freshness, store components separately: keep dressing in a sealed jar, chicken in an airtight container for up to 3–4 days, and chopped produce in another container.
- Freezing: Do not freeze the assembled salad. You can freeze cooked chicken (without dressing) for up to 3 months — thaw in the refrigerator and reheat or serve cold.
- Reheating: Gently warm chicken in a skillet over medium heat until just heated through, then add to fresh greens. Avoid microwaving the salad once dressed, as that will wilt the greens.
Food safety: always cool cooked chicken to room temperature for no more than two hours before refrigerating, and reheat to 165°F (74°C) if serving hot.
Pro chef tips
- Rest your chicken: resting locks in juices and prevents dry meat when diced.
- Thin-slice the red onion and rinse if you want to mellow the bite. Soaking sliced onion in cold water for 10 minutes removes some sharpness.
- Emulsify the dressing by whisking quickly or shaking in a jar — a proper emulsion clings to the salad better.
- Texture contrast: add toasted macadamia nuts or shredded coconut for crunch and a nod to island flavors.
- Balance sweetness: if pineapple is very sweet, add a pinch of flaky sea salt or a teaspoon of Dijon to the dressing to create contrast.
Creative twists
- Jerk-spiced: rub chicken with jerk seasoning before grilling for Caribbean heat.
- Tropical avocado: add diced avocado at the last moment for creaminess.
- Vegan: replace chicken with grilled tofu or tempeh and swap honey (if used elsewhere) for maple syrup.
- Crunch bowl: serve over coconut rice and top with toasted coconut flakes and chopped peanuts.
- Spicy-sweet: drizzle a little sriracha-honey over the finished salad for a sweet-heat punch.
FAQ
Q: How long does it take to make this salad?
A: Active cook time is about 20–25 minutes (grill/sear 8–12 minutes plus prep), with 5 minutes resting time for the chicken. If you use pre-cooked chicken, it can be ready in 10 minutes.
Q: Can I make this ahead for a picnic?
A: Yes — keep the dressing and juicy components (pineapple, onions) separate from the greens until serving to avoid soggy lettuce. Pack chicken in its own container and combine at the picnic site.
Q: What can I use instead of fresh pineapple?
A: Canned pineapple (well-drained) works but is softer and sweeter. For similar brightness, you can substitute diced mango or orange segments.
Q: Is this salad gluten-free and low-carb?
A: Yes, as written the salad is naturally gluten-free and relatively low-carb. Additions like croutons or sweetened dressings can change that.
Q: How can I make it more filling?
A: Stir in cooked quinoa, brown rice, or beans. Adding avocado or a handful of toasted nuts also increases calories and satiety.
If you have a specific dietary need or want help turning this into a meal-prep plan for the week, tell me what you have on hand and I’ll customize it.
Print
Grilled Chicken and Pineapple Salad
- Total Time: 30 minutes
- Yield: 4 servings
- Diet: Gluten-Free, Low-Carb
Description
A bright, pantry-friendly salad with grilled chicken, juicy pineapple, and a lime-olive oil dressing, perfect for weeknight dinners or potlucks.
Ingredients
- 2 cups chopped greens (lettuce, baby spinach, or mixed greens)
- 1 cup grilled chicken, diced (about one small-to-medium breast)
- 1 cup fresh pineapple, diced
- 1/2 red bell pepper, chopped
- 1/4 cup red onion, thinly sliced
- 1/4 cup chopped cilantro
- 2 tablespoons olive oil
- 1 tablespoon lime juice (fresh preferred)
- Salt and freshly ground black pepper, to taste
Instructions
- Preheat a grill or skillet to medium-high and season the chicken with salt and pepper.
- Grill or sear the chicken for 4–6 minutes per side until the internal temperature reaches 165°F (74°C). Let it rest for 5 minutes before dicing.
- While the chicken rests, chop the greens, dice the pineapple and bell pepper, thinly slice the red onion, and chop the cilantro.
- In a small bowl, whisk together olive oil, lime juice, and a pinch of salt and pepper until emulsified.
- Combine greens, diced chicken, pineapple, bell pepper, red onion, and cilantro in a large bowl. Pour the dressing over the salad and toss gently to coat. Serve immediately.
Notes
For a quicker option, use rotisserie chicken. Fresh pineapple provides the best texture, but canned can work in a pinch. Swap greens as desired for variety.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Salad
- Method: Grilling
- Cuisine: American