Blackberry Chicken Salad for Two

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This blackberry chicken salad for two recipe is totally inspired by a recipe I found in a Delish Magazine. I mixed up my greens, removed the sugar and used grilled chicken I had on hand, but this salad has become a new favorite around here. It is packed with lots of veggies, healthy fats, lean protein and some crunchy nuts. The sweet dressing (no sugar) is just delicious thanks to a sugar-free jam I use. I’ve already made this three times in the last two weeks, and I’m loving it! In the mood for interesting healthier salads that taste good too? Try my baked Halloumi cheese salad and prawn, mango, avocado salad stacks too!

Sometimes when I’m trying to develop a recipe, it feels like it is chicken, chicken, chicken all the time! And the one of the ways to make this incredibly versatile ingredient shine, is to surround it with lots of interesting and tasty ingredients and this is one of those recipes. Sure, there is chicken, and lettuce, but there are a variety of lettuces, and there are juicy berries, and crunchy nuts for texture, and creamy satisfying slices of avocado and tangy bites of feta. You get the crunch from the cucumbers and that onion flavor the salad needs to. It is just perfection when topped with the surprising blackberry salad dressing. And when I got rid of the sugar, I was even happier. No added sugar, and fewer points for my Weight Watcher friends too. But, that’s not all. This recipe is incredibly flexible when it comes to ingredients and ingredient swaps.

Ingredients in my Blackberry Salad for Two

The Greens Base

Baby Spinach – This nutritional powerhouse is packed with vitamin K (402% of daily value per serving) and has been shown to decrease oxidative stress, improve eye health, and help prevent heart disease and cancer. At just 23 calories per two-thirds cup, spinach delivers maximum nutrition with minimal calories. Source: Cleveland Clinic

Baby Arugula – This peppery green adds a delightful bite while contributing folate, vitamin K, and nitrates that support cardiovascular health. Arugula is also rich in calcium and contains compounds called glucosinolates that have been studied for their potential anti-cancer properties.

Iceberg Lettuce – While often dismissed as nutritionally void, iceberg lettuce actually provides hydration (it’s 95% water!), vitamin K, and folate. It adds satisfying crunch and volume to your salad without many calories, making it perfect for those watching their intake. NOTE: I love my iceberg!! I hate it when people say it has no nutritional value so don’t eat it. That’s crazy talk…lol. The satisfying crunch and water intake make it a must in all my salads. I just mix in other greens to get a great nutritionally balanced salad.

The Star Ingredients

Fresh Blackberries – These gorgeous berries are antioxidant superstars! Studies show blackberries have one of the highest antioxidant contents per serving of any food tested, with 5.75 millimoles per serving. The anthocyanins that give blackberries their dark color help regulate blood pressure, reduce inflammation, and protect brain health. Source: Virginia Tech

Cooked Chicken Breast – Your lean protein hero! Chicken breast provides all essential amino acids for muscle maintenance and satiety. It’s naturally low in saturated fat and contains selenium, phosphorus, and B vitamins that support metabolism and energy production. Don’t overlook purchasing a cooked rotisserie chicken to make this salad even easier to make.

The Supporting Cast

Red Onion – Beyond adding beautiful color and sharp flavor, red onions contain quercetin, a flavonoid with anti-inflammatory properties. They also provide vitamin C, fiber, and compounds that may support heart health and blood sugar regulation.

Walnuts – These brain-shaped nuts are rich in omega-3 fatty acids (specifically ALA), which support heart and brain health. They also provide protein, fiber, and magnesium. Just a small handful adds satisfying crunch and healthy fats that help you absorb fat-soluble vitamins from your salad.

Low-Fat Feta Cheese – This Mediterranean cheese brings tangy flavor while providing protein and calcium for bone health. The lower fat version keeps calories in check while still delivering that creamy, salty satisfaction that makes salads more enjoyable.

Avocado – Nature’s butter! Avocados provide heart-healthy monounsaturated fats, fiber, potassium, and folate. The healthy fats help your body absorb the fat-soluble vitamins (A, D, E, K) from all those leafy greens.

Cucumber – Hydrating and refreshing, cucumbers are low in calories but high in water content and contain small amounts of vitamin K, potassium, and antioxidants. They add wonderful crunch and freshness to balance the rich flavors.

The Dressing Components

White Balsamic Vinegar – Milder and slightly sweeter than regular balsamic, this provides acetic acid which may help with blood sugar control and adds tangy flavor without excess calories.

Extra Virgin Olive Oil – Rich in monounsaturated fats and antioxidants like vitamin E, olive oil supports heart health and helps your body absorb all those fat-soluble vitamins from your colorful vegetables.

Sugar-Free Blackberry Preserves – This allows you to intensify the blackberry flavor in your dressing without added sugars. Look for varieties sweetened with natural fruit juice or stevia to keep your healthyish goals on track. Smucker’s makes a really good, reasonably priced one, as does Skinnygirl.

This combination creates a nutrient-dense salad that’s rich in antioxidants, healthy fats, lean protein, and fiber – everything you need for a satisfying and nourishing meal!

Smart Swaps & Substitutions

Berry Alternatives

Blueberries – Swap in equal amounts for similar antioxidant power and a slightly sweeter flavor profile. Fresh or frozen work great!

Raspberries – These tart beauties provide even more fiber than blackberries (8g per cup!) and pair beautifully with the peppery arugula.

Strawberries – Hull and slice for a classic choice. They’re high in vitamin C and add gorgeous color contrast.

Dried Cranberries – Use about half the amount since they’re more concentrated. Look for sugar-free versions or those sweetened with apple juice.

Fresh Cherries – Pitted sweet or tart cherries work wonderfully and provide anthocyanins and anti-inflammatory compounds.

Preserve & Jam Options

Sugar-Free Raspberry Preserves – Perfect if you’re using fresh raspberries or want a more tart dressing. Try my sugar-free raspberry jam recipe.

Sugar-Free Strawberry Jam – Creates a sweeter, more familiar flavor profile

Sugar-Free Mixed Berry Preserves – Gives you complex berry flavors in one jar

Fresh Berry Puree – Blend your chosen berries with a touch of honey or stevia for a completely fresh option

Balsamic Reduction – Skip fruit preserves entirely and use a reduced balsamic for a more sophisticated, less sweet dressing

Nut Substitutions

Pecans – Buttery and sweet, they complement berries beautifully and provide heart-healthy monounsaturated fats

Sliced Almonds – Add wonderful crunch and vitamin E. Toast them lightly for extra flavor.

Pine Nuts – Delicate and buttery, perfect for a more Mediterranean vibe

Pumpkin Seeds (Pepitas) – Great nut-free option that adds zinc, magnesium, and satisfying crunch

Sunflower Seeds – Another nut-free choice packed with vitamin E and healthy fats

Candied Walnuts – If you want to indulge a little, these add sweetness that pairs perfectly with the tangy cheese

Cheese Alternatives

Goat Cheese – Creamy and tangy with a luxurious mouthfeel. Naturally lower in lactose too.

Low-Fat Ricotta – Mild and creamy, lets the berry flavors shine while adding protein

Fresh Mozzarella (Bocconcini) – Mild and creamy pearls that add elegance to your salad

Blue Cheese Crumbles – Bold and pungent – use sparingly for a gourmet twist

Cotija Cheese – A Mexican cheese that’s salty and crumbly, similar to feta but with different flavor notes

Parmesan Shavings – Sharp and nutty, adds sophistication and umami depth

Vegan Feta – Made from nuts or tofu, perfect for dairy-free diets while maintaining the tangy flavor profile

Pro Tips for Substituting:

When swapping berries, consider the sweetness level and adjust your dressing accordingly
Toasting nuts and seeds enhances their flavor and adds extra crunch
Softer cheeses like goat cheese work best when dolloped rather than crumbled
If using dried fruits, soak them briefly in warm water to plump them up before adding to the salad. My WW friends should remember that dried fruits are NOT zero points, so plan accordingly.

There is lots of flexibility with this salad and you can totally customize it to make it your own.

I went with many alternative options like a low-fat feta, and a sugar-free jam in my dressing. But, you can use the ingredients that make this salad work for you and your dietary needs. Have fun with it. This is a delicious combination of ingredients, so go ahead an play with your food.

Feta and blue cheese show up in a lot of my salads like my Grapefruit Salad with Feta and Hazelnuts and my Iceberg Steak with Blue Cheese, Orange and Bacon. So, if you are a cheese lover, try those too.

How to make blackberry salad dressing

To get started with this recipe, lets make the blackberry salad dressing. There are only a handful of ingredients in this salad. Whisk the preserves, vinegar and salt and pepper in a bowl until you breakdown the jam and everything comes together. Start drizzling in your olive oil and keep whisking to emulsify the dressing. Taste, adjust seasoning and put to the side.

Pro Tip

Make your dressing in advance. You can make this salad dressing up to three days in advance and keep in the fridge in a small jar with a lid. Just bring back to room temperature and shake it well before serving.

Start by toasting your walnuts in a small skillet over a medium high heat. Watch carefully and toss a couple of times until they are fragrant and lightly toasted. About 3 minutes.
Next, I add the three lettuces to a big bowl and toss so they are all combined. Split the lettuce between two shallow bowls, and top with the peeled and cut cucumbers, sliced chicken, sliced avocado and sliced red onions. Sprinkle with the blackberries and the feta cheese. Finish with the toasted walnuts.
Drizzle with the dressing and serve. I’m telling you, this is one tasty salad, and as you can see, easy to make!

Frequently Asked Questions

How long does blackberry chicken salad last in the refrigerator?

Homemade blackberry chicken salad lasts 3-4 days in the refrigerator when stored correctly at 40°F (4°C) or below. Store it in an airtight container immediately after preparation to prevent contamination and maintain freshness. Always check for signs of spoilage before eating.

Can I use frozen blackberries instead of fresh?

Yes, frozen blackberries can be used, especially if fresh ones are not in season. Ensure they are thawed and drained well to avoid excess moisture in the salad. Pat them dry with paper towels before adding to prevent the salad from becoming watery.

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

The dressing and chicken can be made ahead for easy meal prep. Store the greens, dressing, and toppings separately in airtight containers. Assemble just before serving to prevent wilting. The chicken and dressing will keep for 3-4 days refrigerated.

Can I make the dressing without sugar-free preserves?

Absolutely! Blend fresh blackberries with white balsamic vinegar, olive oil, and a touch of honey or stevia. You can also use regular blackberry jam (use less since it’s sweeter) or substitute with other berry preserves like raspberry or strawberry.

How do I prevent the avocado from browning?

Add the avocado just before serving to prevent browning. If you must prep ahead, toss the avocado pieces with a little lemon juice or white balsamic vinegar and store separately. The acid helps slow oxidation.

What’s the best way to cook the chicken for this salad?

Season chicken breasts with salt, pepper, and a drizzle of olive oil. Grill for 6-7 minutes per side, bake at 375°F for 20-25 minutes, or pan-sear until the internal temperature reaches 165°F. Let rest for 5 minutes before slicing to retain juices. Don’t forget, you can always substitute a rotisserie chicken and use the breast meat.

Can I substitute the walnuts for other nuts?

Yes! Pecans, sliced almonds, pine nuts, or even toasted pumpkin seeds work beautifully. Toast any nuts or seeds in a dry pan for 2-3 minutes to enhance their flavor and add extra crunch.

Is this salad keto-friendly?

This salad is naturally low-carb and keto-friendly! The blackberries add about 4-5g net carbs per serving (after fiber), making it perfect for low-carb diets. Use full-fat feta instead of low-fat for higher fat content if desired.

Why use white balsamic vinegar instead of regular?

White balsamic vinegar is slightly sweeter than regular vinegar and won’t darken the beautiful colors of your salad. It provides the same tangy flavor with a milder, more delicate taste that complements the blackberries perfectly.

Can I turn this into a grain bowl?

Absolutely! Add cooked quinoa, farro, or brown rice to make it more filling. Start with ½ cup cooked grains per serving and adjust to taste. This transforms it from a light salad into a hearty, complete meal.

How do I know if my blackberries are ripe enough?

Look for berries that are deep purple-black with a slight gloss. They should be plump and give slightly to gentle pressure. Avoid berries with red or white patches, as they’re underripe and will be tart. This might be obvious, but taste them! Nothing beats a good old-fashioned taste test.

What if I don’t like arugula’s peppery taste?

Replace the arugula with more baby spinach, butter lettuce, or mixed spring greens. You can also use half arugula and half milder greens to ease into the peppery flavor gradually.

Can this salad be made dairy-free?

Yes! Substitute the feta cheese with vegan feta, nutritional yeast, toasted pine nuts, or simply omit the cheese entirely. The salad is still delicious and satisfying with the avocado providing creaminess.

How far in advance can I wash and prep the greens?

Wash and thoroughly dry the greens up to 2 days ahead. Store them wrapped in paper towels inside a plastic bag or airtight container in the refrigerator. This removes excess moisture and keeps them crisp longer.

What’s the secret to emulsifying the blackberry dressing?

If you aren’t using blackberry jam and are using fresh berries, rather than keeping the blackberries whole, emulsify them with the other ingredients to get a smooth vinaigrette. Use a blender or food processor to break down the preserves completely, then slowly drizzle in the oil while blending for a creamy, well-combined dressing. You could also add fresh blackberries to the jam and vinegar for even more blackberry flavor and texture.

Can I double this recipe for a crowd?

This recipe scales perfectly! Double or triple all ingredients proportionally. When serving a crowd, consider setting up a “salad bar” style with components separated so guests can customize their portions and dietary preferences.

How do I store leftover dressed salad?

It’s best not to dress the entire salad if you’ll have leftovers. Once dressed, leafy greens will wilt within a few hours. Store undressed components separately and dress individual portions as needed for best quality and freshness.

If you liked this salad, please rate it below or leave a comment. Looking for other fruit and veggie salads? Try some of my other favorites.

Village Greek Salad

Compressed Watermelon, Feta & Arugula Salad with Jalapeño Dressing

Grape, Pear, and Pecan Salad

Smashed Cucumber and Raspberry Salad

Red Apple and Chicken Salad with Nut Clusters

All Green Fruit & Veggie Salad