Strawberry Spinach Chicken Salad Bowls for Healthy Lunches

There’s something incredibly satisfying about prepping your meals ahead of time—especially when those meals are fresh, vibrant, and totally crave-worthy. That’s exactly what you get with these Strawberry Spinach Chicken Salad Meal Prep Bowls. It’s not just a salad—it’s a complete, nutrient-packed meal that hits every note: juicy roasted chicken, sweet and tangy strawberries, creamy feta, crunchy walnuts, and a zingy vinaigrette dressing, all piled high on a bed of fresh spinach.

This recipe came into my life during a super hectic season—between juggling work, family, and a million to-dos, I realized I needed something easy and healthy that I could grab and go. I threw together some leftover grilled chicken, spinach, and fruit I had on hand, and what started as a “use what’s in the fridge” moment quickly turned into a meal prep staple. Now, I make these bowls almost every week, and I never get tired of them.

They’re fresh, light, and energizing without ever leaving you hungry an hour later. Plus, they’re the kind of meal that makes you feel really good about what you’re putting into your body—without spending hours in the kitchen. The flavors are bright and satisfying, and the textures keep every bite interesting.

And can we talk about how beautiful these bowls look? That pop of red from the strawberries against the deep green spinach, with the golden roasted chicken and creamy feta nestled on top—it’s the kind of meal that looks as good as it tastes. Whether you’re prepping lunches for the week or assembling a last-minute dinner, this salad delivers every time.

So if you’re looking for a meal that checks all the boxes—healthy, flavorful, quick, and meal-prep friendly—you’re in the right place. Let’s dive into why you’ll absolutely love making this recipe part of your weekly rotation.

Why You’ll Love This Strawberry Spinach Chicken Salad Recipe

There are so many reasons to fall in love with this salad, and once you try it, you’ll understand why it’s earned a regular spot in my fridge. First and foremost, this recipe is ridiculously easy to throw together. There’s no complicated prep, no long ingredient list, and absolutely nothing fussy about it. If you can roast a chicken breast and slice some strawberries, you can make this salad.

One of the biggest reasons this dish works so well is because it balances flavors and textures in such a perfect way. The sweet strawberries bring a juicy brightness to every bite, while the savory chicken and sharp feta add depth and richness. The walnuts bring that necessary crunch, and the vinaigrette ties everything together with a slightly tangy finish that keeps the whole bowl from feeling too heavy.

This is also a totally family-friendly option. Even kids who usually turn up their noses at salad are more likely to dig in when sweet strawberries and crunchy nuts are involved. And for the adults in the house, it feels like something you’d order from a café—fresh, light, and flavorful.

It’s also the kind of meal that keeps you full without weighing you down. Thanks to the protein in the chicken and the fiber in the spinach and nuts, it’s satisfying enough to power you through an afternoon without needing a second lunch. Plus, it’s packed with vitamins, antioxidants, and healthy fats.

And let’s not forget how versatile it is. You can switch up the fruit, swap the protein, or even change the greens depending on what you have on hand. It’s one of those flexible recipes that adapts to you, not the other way around.

Whether you’re looking to eat a little healthier, save time during the week, or just enjoy something delicious and homemade, this Strawberry Spinach Chicken Salad delivers all of that and more.

Health Benefits of this Strawberry Spinach Chicken Salad

This salad may be easy to assemble, but don’t let its simplicity fool you—it’s absolutely packed with health benefits. Every ingredient in this bowl plays a role in supporting your overall well-being, and together they make a powerhouse meal that’s as nourishing as it is tasty.

Let’s start with the base: fresh spinach. Spinach is a leafy green that’s low in calories but incredibly rich in nutrients. It’s a great source of iron, magnesium, potassium, and vitamins A, C, and K. Eating spinach regularly can help improve heart health, support bone strength, and reduce inflammation in the body. It’s also high in fiber, which supports digestive health and helps you stay full longer.

Next up: strawberries. These sweet little gems are more than just pretty—they’re loaded with antioxidants, particularly vitamin C, which helps boost your immune system, support skin health, and fight off free radicals. They’re also a good source of folate and potassium and can help regulate blood sugar levels thanks to their fiber content.

The chicken breast in this recipe provides lean, high-quality protein, which is essential for muscle repair, hormone production, and keeping you energized throughout the day. Protein also helps stabilize blood sugar and keeps you full, making this salad a smart choice if you’re trying to maintain or lose weight.

Walnuts add healthy fats, particularly omega-3 fatty acids, which are known for their anti-inflammatory properties and heart health benefits. They also contain plant-based protein and fiber, which makes them a satisfying, nutrient-dense addition to this meal.

Feta cheese (if you choose to include it) offers a creamy, tangy contrast to the other ingredients and brings calcium and protein into the mix. If you’re limiting dairy, you can easily leave it out and still enjoy a delicious, nutritious salad.

Finally, the vinaigrette dressing ties it all together. A homemade vinaigrette made with olive oil can be a source of healthy monounsaturated fats, which support cardiovascular health and help your body absorb fat-soluble vitamins.

Put it all together, and this salad isn’t just a light lunch—it’s a well-rounded meal full of essential nutrients, antioxidants, and heart-healthy ingredients that fuel your body and leave you feeling good.

Preparation Time, Servings, and Nutritional Information

Before you dive into the prep, let’s talk logistics—because this recipe is as practical as it is delicious. Whether you’re making one bowl or prepping for the week, the process is efficient and stress-free.

Total Time
Preparation: 10 minutes
Cooking: 17 minutes
Cooling & Assembly: 10 minutes
Total: Approximately 35–40 minutes

Servings
This recipe makes 4 meal prep bowls—perfect for a week of lunches or sharing with the family.

Nutrition Information (per serving)
Calories: 370
Protein: 32g
Carbohydrates: 12g
Fiber: 4g
Sugars: 7g (from strawberries)
Fat: 22g
Saturated Fat: 4g
Cholesterol: 75mg
Sodium: 400mg

This nutrition breakdown makes it easy to incorporate into your meal plan, especially if you’re tracking macros or looking for a balanced, low-carb option. Plus, the combination of protein, fiber, and healthy fats helps keep you full and energized without that heavy, sluggish feeling.

Ingredients List of this Strawberry Spinach Chicken Salad

To make four servings of this salad, here’s everything you’ll need. These are simple, wholesome ingredients you might already have in your kitchen—or can easily find at any grocery store.

For the Chicken

• 2 large boneless, skinless chicken breasts
• 1 teaspoon salt
• ½ teaspoon black pepper
• ½ teaspoon dried thyme (or your favorite seasoning blend)

The Salad Bowls

• 8 cups fresh spinach (2 cups per serving)
• 2 cups fresh strawberries, sliced (about ½ cup per serving)
• 4 tablespoons crumbled feta cheese (optional, 1 tbsp per serving)
• 4 tablespoons chopped walnuts (1 tbsp per serving)

The Dressing

• 6 tablespoons vinaigrette dressing (1½ tbsp per serving)
  Tip: Store-bought or homemade vinaigrette both work well. If making your own, a simple combo of olive oil, apple cider vinegar, honey, Dijon mustard, salt, and pepper is all you need.

Each ingredient has a purpose in this dish. The chicken gives you that satisfying protein, while the spinach keeps things light and leafy. The strawberries add sweetness, the walnuts bring texture, and the feta adds that creamy, salty finish. It’s all balanced beautifully by the tangy vinaigrette that ties everything together.

Next up, let’s walk through exactly how to bring all of this together.

Step-By-Step Cooking Instructions of this Strawberry Spinach Chicken Salad

This salad is easy to make, but following a few key steps will ensure everything turns out perfectly. Let’s go through the process together, from roasting the chicken to assembling your meal prep bowls.

Step 1: Preheat the Oven
Start by preheating your oven to 400°F (200°C). While the oven heats, line a baking sheet with parchment paper or aluminum foil to make cleanup easier.

Step 2: Prepare the Chicken
Place your chicken breasts on the lined baking sheet. Pat them dry with a paper towel—this helps the seasoning stick and allows the chicken to roast instead of steam.

Sprinkle both sides of the chicken evenly with salt, pepper, and thyme. You can adjust the seasonings to your taste—paprika, garlic powder, or Italian seasoning are all great additions if you want to mix things up.

Step 3: Roast the Chicken
Slide the baking sheet into the oven and roast for about 15 to 17 minutes. Halfway through cooking, flip the chicken breasts to ensure even roasting.

The chicken is done when the internal temperature reaches 165°F (74°C). Use a meat thermometer if you have one—it’s the best way to avoid dry, overcooked chicken.

Step 4: Cool and Slice the Chicken
Once the chicken is cooked through, let it rest for about 5–10 minutes. This helps the juices redistribute so your chicken stays moist.

After it has cooled slightly, slice it into bite-sized pieces. Try to keep the pieces uniform so that every bite of your salad gets an even amount of chicken.

Step 5: Prep the Salad Ingredients
While the chicken is cooling, go ahead and slice your strawberries. You’ll need about ½ cup per bowl, but feel free to add more if you love fruit in your salad.

Wash and dry the spinach thoroughly. If your spinach leaves are large, you can tear them into smaller, bite-sized pieces.

Step 6: Assemble the Bowls
In four separate meal prep containers, start by adding 2 cups of spinach to each.

Top each bed of spinach with the following:

• ¼ of the sliced chicken
• ½ cup sliced strawberries
• 1 tablespoon feta cheese (optional)
• 1 tablespoon chopped walnuts

Keep the vinaigrette dressing separate by packing it into small sauce containers—1½ tablespoons per salad. This helps the spinach stay crisp and fresh until you’re ready to eat.

Step 7: Store and Serve
Seal the containers and refrigerate. These salads will stay fresh in the fridge for up to 4 days.

When you’re ready to eat, just pour the vinaigrette over the top and give everything a quick toss. The result? A fresh, flavorful meal that tastes just as good as the day you made it.

How to Serve this Strawberry Spinach Chicken Salad

Serving this salad is just as simple as making it. Whether you’re pulling a container out of the fridge at lunchtime or enjoying it as a quick and healthy dinner, this dish is versatile and ready when you are. Still, there are a few easy tips that will help you make the most out of each bite.

To start, always dress the salad just before eating. This keeps the spinach from getting soggy and helps preserve the bright, crisp texture of the greens and the sweetness of the strawberries. Since you’ve stored the vinaigrette separately in its own small container, it takes only a few seconds to pour it over and toss everything together.

You can enjoy this salad cold, straight from the fridge, or let it sit at room temperature for about 10 minutes before eating if you prefer your greens slightly softened. The flavors of the chicken and vinaigrette tend to come through a bit more once they’ve had a moment to settle.

If you’re serving this as a main dish at home instead of for meal prep, consider plating it in a wide shallow bowl. This not only makes it look beautiful but also allows you to distribute the toppings more evenly, ensuring every forkful is balanced with a little of everything.

Another great serving idea is to turn this salad into a wrap. Just grab a large whole wheat tortilla, pile on the ingredients, drizzle with vinaigrette, and roll it up. It’s a delicious way to switch things up while keeping all the same fresh flavors.

For a heartier meal, you can also serve the salad alongside a warm cup of soup or a slice of crusty bread (halal, of course). The crispness of the salad pairs beautifully with something warm and cozy, especially in cooler months.

Whether you serve it as a light lunch, a packed meal on the go, or a sit-down dinner, this salad is a winning choice every time.

Pairing Suggestions

This Strawberry Spinach Chicken Salad stands beautifully on its own, but if you’re looking to turn it into a full spread or want to round out your meal with the perfect pairing, there are plenty of options that complement it wonderfully.

Let’s start with side dishes. A light and crisp arugula or cucumber salad with lemon vinaigrette makes an excellent companion, especially if you’re serving a crowd. The flavors are fresh and clean, and they won’t overpower the main salad. Alternatively, roasted vegetables—like carrots, sweet potatoes, or asparagus—offer a warm contrast and bring more fiber and nutrients into the meal.

If you’re in the mood for something cozy and comforting, try pairing the salad with a small bowl of tomato basil soup or a lentil and vegetable stew. The warmth of the soup balances out the chilled, fruity flavors in the salad, creating a meal that feels both wholesome and complete.

For something more bread-forward, a slice of whole grain toast, a piece of warm pita, or a lightly toasted garlic flatbread on the side is a great way to add a bit of crunch and satisfy heartier appetites. Just make sure to choose options that are halal-certified or homemade to keep everything aligned with your dietary preferences.

Now, let’s talk drinks. If you want something refreshing, you can’t go wrong with a chilled glass of infused water—think cucumber mint, lemon-ginger, or strawberry basil. Herbal teas served cold, such as hibiscus or chamomile, are also great palate cleansers.

For a more filling option, try a homemade fruit smoothie with banana, strawberry, and almond milk. It complements the fruity element of the salad and adds a bit of creaminess and extra nutrition to the meal.

No matter how you choose to serve it, the key is to let the salad remain the star. Its bold, fresh flavors and vibrant textures make it incredibly versatile, so you’ll never feel bored pairing it with your favorite sides or drinks.

Storage, Freezing & Reheating Instructions

One of the best things about this recipe is how well it keeps. It’s a total game-changer for meal prepping, whether you’re planning lunches for work or just want healthy meals ready to go in your fridge. Proper storage is key to keeping everything fresh and delicious all week long.

Once you’ve assembled the salads, place them in airtight containers. Glass or BPA-free plastic meal prep containers work great. Be sure the containers are fully sealed to keep the spinach from wilting and to prevent any odor transfer from the fridge.

The salads will stay fresh for up to 4 days when stored properly in the refrigerator. The key to keeping the texture just right is to store the vinaigrette separately. Adding dressing too early can cause the spinach to break down and get soggy, which is why those little sauce containers are so helpful.

When it comes to freezing, this recipe isn’t an ideal candidate. While the roasted chicken can be frozen on its own (more on that in a second), the fresh spinach and strawberries won’t hold up well in the freezer. They tend to release too much moisture when thawed, leaving you with a limp, watery salad that loses its crisp texture and flavor.

If you do want to make a batch of chicken ahead and freeze it, simply cook and cool it as directed, then slice and store it in freezer-safe bags or containers. Frozen chicken will last for up to 3 months. When you’re ready to use it, thaw it overnight in the fridge and add it to your freshly assembled salad.

Reheating isn’t necessary for this dish since it’s designed to be eaten cold. However, if you do prefer warm chicken on your salad, you can reheat the chicken slices in the microwave for about 30–45 seconds before adding them to the greens. Be careful not to overheat them, or they’ll dry out.

With proper storage, this salad becomes an effortless, grab-and-go meal that still tastes freshly made. It’s the kind of dish that actually gets you excited to open your lunch container—no reheating, no mess, just quick, clean eating.

Common Mistakes to Avoid

Even though this recipe is simple and beginner-friendly, there are a few common missteps that can impact the final result. Avoiding these mistakes will help you get the best flavor, texture, and freshness out of every bowl.

Overcooking the Chicken
This is probably the most common mistake people make. Overcooked chicken becomes dry and chewy, which can throw off the balance of the whole salad. Always check for doneness using a meat thermometer—165°F is the magic number. Letting the chicken rest before slicing also helps it retain its juices.

Not Drying the Spinach Properly
If your spinach is still wet from washing, it can water down your salad and make the texture mushy. Make sure to use a salad spinner or pat the leaves dry with a clean towel before assembling your bowls. Dry greens are key to a fresh, crisp salad.

Adding the Dressing Too Early
It might be tempting to pour the vinaigrette on ahead of time, especially if you’re meal prepping, but don’t do it. The acid in the vinaigrette breaks down the greens and makes them soggy. Keep the dressing stored separately and add it right before serving for the best texture.

Uneven Ingredient Distribution
Try to divide the ingredients evenly among the containers. You don’t want one salad with all the strawberries and another with none. Taking the time to portion each ingredient ensures consistency and balance in every bite.

Skipping Seasoning on the Chicken
Don’t forget to season your chicken well before roasting. A little salt, pepper, and thyme go a long way in bringing out the natural flavor of the chicken. If the protein is bland, it can make the whole salad feel flat.

By keeping an eye on these simple details, you’ll avoid the most common pitfalls and set yourself up for success every time you make this recipe.

Pro Tips

If you’re ready to take your salad-making game to the next level, here are some tried-and-true tips that will elevate this recipe from great to unforgettable.

Use a Meat Thermometer
If you’re not already using one, a meat thermometer is a total game-changer when it comes to roasting chicken. It takes the guesswork out of cooking and ensures your chicken is perfectly done—not undercooked, not overcooked.

Toast the Walnuts
This is a small step, but it makes a big difference. Lightly toasting your walnuts before adding them to the salad brings out their nutty flavor and makes them extra crunchy. Just toss them in a dry skillet over medium heat for 2–3 minutes until they start to smell fragrant.

Let the Chicken Cool Fully Before Assembling
If the chicken is still warm when you add it to the spinach, the heat can cause the leaves to wilt. Let it cool completely before slicing and assembling your salads—this will keep your greens nice and crisp.

Switch Up the Fruit
Strawberries are classic, but feel free to swap them for other fruits depending on the season. Blueberries, sliced apples, pears, or even pomegranate seeds all work beautifully and can give your salad a new twist every time you make it.

Make Your Own Vinaigrette
A homemade vinaigrette is simple to make and gives you total control over the flavor and ingredients. Try mixing 3 parts olive oil with 1 part apple cider vinegar, a teaspoon of honey, a squirt of Dijon mustard, and a pinch of salt and pepper. Shake it all up in a jar and you’ve got a fresh, tangy dressing that elevates the whole bowl.

Implementing these pro tips is easy, and they go a long way in making this salad not just something you eat because it’s healthy—but something you genuinely look forward to enjoying.

Frequently Asked Questions (FAQs)

When it comes to meal prep, especially salads, a few questions always pop up. Here are the most frequently asked ones about this Strawberry Spinach Chicken Salad Meal Prep Bowl, with detailed answers to help you feel confident and prepared every time you make it.

Can I use a different type of green instead of spinach?
Absolutely. While spinach is a great base because of its mild flavor and high nutrient content, you can easily switch it out for mixed greens, baby kale, arugula, or even romaine if you prefer something with more crunch. Just keep in mind that more delicate greens (like arugula) may wilt faster, especially if stored with moist ingredients.

How can I make this dairy-free?
If you’re avoiding dairy, simply skip the feta cheese or substitute it with a plant-based cheese alternative. Another great option is to use avocado slices, which add creaminess and healthy fats without any dairy. You’ll still get a rich, balanced flavor profile without compromising on taste.

What if I don’t eat nuts?
Walnuts add a delicious crunch and some healthy fats, but if you have a nut allergy or just prefer not to include them, there are plenty of substitutes. Try roasted chickpeas, sunflower seeds, or pumpkin seeds for a similar crunch without the nuts. They’ll also hold up well during storage.

Can I cook the chicken in a different way?
Definitely. If roasting isn’t your favorite method, you can grill, pan-sear, or air-fry the chicken. Just make sure it reaches an internal temperature of 165°F for food safety. Each cooking method brings its own flavor and texture, so feel free to experiment.

How do I keep my strawberries from getting mushy?
Strawberries can sometimes release juice and soften over a few days. To prevent this, make sure they’re completely dry before slicing and adding to your containers. You can also store them separately and add them fresh just before eating if you’re particularly sensitive to texture.

Can I use frozen strawberries?
While convenient, frozen strawberries are not ideal for this recipe. They release a lot of moisture as they thaw, which can make the salad soggy. Fresh strawberries are the best option for maintaining the salad’s texture and bright flavor.

How long will these salads stay fresh in the fridge?
When stored properly—with the dressing separate and the containers sealed tightly—these salads will stay fresh for up to 4 days. If you’re concerned about freshness, you can prep the ingredients separately and assemble each salad fresh the night before.

What kind of vinaigrette works best?
A simple balsamic vinaigrette pairs wonderfully with the sweetness of the strawberries and the richness of the chicken and walnuts. However, feel free to use any vinaigrette you love—raspberry, honey mustard, lemon herb, or even a tahini-based dressing can all work well.

Can I prepare this recipe ahead for a party or gathering?
Yes! This salad can be served beautifully on a large platter for events. Just keep the dressing and any delicate toppings (like nuts or cheese) on the side until just before serving to preserve the texture. It’s a showstopper at brunches and potlucks.

Is this recipe suitable for weight loss or low-carb diets?
This salad is a great option for balanced eating. It’s high in protein, low in refined carbs, and filled with fiber and healthy fats. The natural sugars from the strawberries are balanced by the protein and fats, making it a smart choice for those looking to maintain or lose weight.

Whether you’re planning meals for the week or prepping for a special occasion, this salad is one of those flexible, reliable recipes that fits into just about any lifestyle.

Conclusion & Call to Action

Let’s be real—eating healthy can sometimes feel like a chore, especially when you’re short on time or energy. But recipes like this Strawberry Spinach Chicken Salad Meal Prep Bowl make it easy to stay on track without sacrificing flavor, texture, or convenience. With simple ingredients, quick prep, and the kind of freshness you usually only find at a fancy café, this recipe is a total winner.

This salad has become a trusted favorite in my weekly meal routine, and I hope it becomes one in yours too. It’s wholesome without being boring, packed with flavor without being heavy, and completely customizable to suit whatever you’re craving or have on hand. Whether you’re looking to clean up your diet, reduce food waste, or just make your weekdays easier, this meal checks all the boxes.

And the best part? You don’t need fancy tools, exotic ingredients, or hours in the kitchen. Just a handful of everyday staples, a little prep time, and you’re all set for a week of satisfying, nourishing meals.

So here’s what I want you to do next: give it a try. Set aside just 40 minutes this week, prep a batch, and store them in your fridge. I promise, your future self will thank you—especially when lunch rolls around and you’ve got something fresh, colorful, and delicious waiting for you.

If you do make this recipe (and I really hope you do!), I’d love to hear how it went. Leave a comment below, share your tweaks and variations, or even snap a photo of your finished bowls and tag me on social media. Your feedback not only helps others—it helps me keep creating recipes that truly work in your kitchen.

Until then, happy prepping and even happier eating. Here’s to simple meals, big flavors, and loving what you eat every day.

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