This Sweet Chili Chicken Salad is a vibrant and healthy meal that perfectly balances sweet, savory, and tangy flavors. Juicy chicken breasts are marinated in sweet chili sauce and seared to perfection, then tossed with tropical mango, creamy avocado, and crisp lettuce.
With a zesty lime dressing and a sprinkle of salty feta, this colorful salad is a refreshing lunch or light dinner that feels like summer in a bowl.
Recipe Details
- Flavor Profile: The sweet heat from the chili sauce marinade pairs beautifully with the natural sweetness of the mango, while the salty feta and tart lime dressing tie everything together.
- Texture: You get a satisfying mix of textures: tender chicken, crisp cos lettuce, creamy avocado, and juicy burst-in-your-mouth cherry tomatoes.
- Time: 10 minutes prep, 1-2 hours marinating (optional but recommended), 10 minutes cook time.
- Difficulty: Easy. It involves simple marinating, pan-frying, and chopping.
What You’ll Need
To make this recipe, you will need a large frying pan to cook the chicken and a large bowl for tossing the salad. The ingredients rely on fresh, high-quality produce like mangoes and avocados, paired with lean chicken breast and a simple pantry marinade.
Ingredient Notes
- Chicken Breasts – You will need 2 large breasts. Slicing them lengthwise ensures they cook quickly and absorb the marinade well.
- Sweet Chilli Sauce – This acts as both the marinade and the primary flavor driver for the chicken. It adds a sticky, sweet glaze.
- Baby Cos Lettuce – Also known as Romaine lettuce, this provides a sturdy, crisp base that holds up well to the heavy toppings.
- Mango – Fresh diced mango adds a tropical sweetness that complements the chili flavor perfectly. Ensure it is ripe but firm enough to hold its shape.
- Avocado – Adds a rich, creamy element to the salad.
- Feta Cheese – The crumbled feta adds a necessary salty kick to contrast the sweet fruit and sauce.
- Lime Juice – Fresh lime juice in the dressing provides acidity to cut through the sweetness.
- Cherry Tomatoes – These add juicy brightness and color.
Add-ins and Substitutions
- Nuts – Toasted cashew nuts or macadamia nuts would add a fantastic crunch that fits the tropical vibe.
- Greens – If you cannot find baby cos lettuce, mixed greens or spinach work well as a base.
- Cucumber – For extra crunch and hydration, add sliced cucumber to the salad mix.
- Herbs – Fresh cilantro (coriander) or mint mixed into the salad adds a burst of freshness.
How to Make Sweet Chili Chicken Salad
- Marinate the Chicken: Slice each chicken breast into four lengthwise pieces and add them to a large bowl along with the sweet chilli sauce, salt, and pepper. Stir to combine and allow to marinate for 1-2 hours if possible to let the flavors penetrate the meat.
- Cook the Chicken: Bring a large frying pan up to medium-high heat and add the oil. Grill the chicken on each side until browned and fully cooked through.
- Rest and Slice: Remove the chicken from the pan and let it rest for a moment. Slice the chicken into 1-inch pieces and set aside.
- Prepare the Salad Base: Meanwhile, roughly chop the baby cos lettuce and add it to a large bowl along with the diced mango, diced avocado, and quartered cherry tomatoes. Add the cooked chicken pieces and the crumbled feta cheese.
- Make the Dressing: For the dressing, add the lime juice, minced garlic, olive oil, and a pinch of salt to a small bowl and swirl around to combine.
- Toss and Serve: Pour the dressing over the salad and toss thoroughly to evenly coat all the ingredients. Divide the salad between four bowls and serve immediately.
Pro Tip: Make sure your frying pan is hot before adding the chicken. Since the marinade contains sugar from the sweet chili sauce, you want to get a nice caramelized sear without burning it, sealing in the juices.
Recipe Tips
- Mango Selection: Look for a mango that gives slightly to the touch but isn’t mushy. If it is too soft, it will turn into a puree when you toss the salad.
- Avocado Prep: Cut the avocado last, right before tossing, to prevent it from browning. The lime juice in the dressing will help keep it green once mixed.
- Don’t Overcrowd the Pan: Cook the chicken in batches if necessary so that it sears nicely instead of steaming.
FAQs
- Can I grill the chicken outdoors? Yes, this recipe works great on an outdoor barbecue grill. The sweet chili glaze gets wonderfully smoky.
- Can I meal prep this? You can cook the chicken and chop the lettuce ahead of time. However, store the dressing, mango, and avocado separately and assemble just before eating to keep everything fresh.
- Is this spicy? Most sweet chili sauces are very mild and kid-friendly. If you want more heat, add a pinch of red pepper flakes to the marinade.
Serving Suggestions
- Crusty Bread: Serve with a slice of warm baguette or garlic bread.
- Rice: If you want to bulk up the meal, serve the salad over a bed of steamed jasmine rice or vermicelli noodles.
- Drink Pairing: A crisp white wine or iced tea pairs beautifully with the sweet and spicy flavors.
Make This Recipe in Advance
- Chicken: The chicken can be marinated up to 24 hours in advance in the fridge. You can also cook the chicken a day ahead and serve it cold in the salad.
- Dressing: Whisk the dressing together and store it in a small jar in the fridge for up to 3 days. Shake well before pouring.
Sweet Chili Chicken Salad
- Total Time: 1 hour 20 minutes
- Yield: 4 Servings 1x
Description
This Sweet Chili Chicken Salad is a vibrant and healthy meal that perfectly balances sweet, savory, and tangy flavors. Juicy chicken breasts are marinated in sweet chili sauce and seared to perfection, then tossed with tropical mango, creamy avocado, and crisp lettuce. With a zesty lime dressing and a sprinkle of salty feta, this colorful salad is a refreshing lunch or light dinner that feels like summer in a bowl.
Ingredients
Salad Base & Chicken
- 2 large chicken breasts
- 1/4 cup sweet chili sauce
- 1 tablespoon oil (for frying)
- 1 head baby cos lettuce (Romaine), roughly chopped
- 1 mango, diced
- 1 avocado, diced
- 8–10 cherry tomatoes, quartered
- 1/4 cup crumbled feta cheese
- Salt and pepper to taste
Lime Dressing
- 1 lime, juiced
- 1 teaspoon minced garlic
- 1 tablespoon olive oil
- Pinch of salt
Instructions
Marinate the Chicken
Slice each chicken breast lengthwise into four pieces to ensure quick cooking. Place them in a large bowl with the sweet chili sauce, salt, and pepper. Stir to coat well. If time allows, marinate in the refrigerator for 1 to 2 hours to let the flavors penetrate.
Cook the Chicken
Heat the oil in a large frying pan over medium-high heat. Add the chicken pieces and grill on each side until browned, caramelized, and fully cooked through.
Rest and Slice
Remove the chicken from the pan and let it rest for a few minutes to retain its juices. Slice into 1-inch bite-sized pieces and set aside.
Prepare the Salad
In a large bowl, combine the chopped baby cos lettuce, diced mango, diced avocado, and quartered cherry tomatoes. Add the sliced warm chicken and the crumbled feta cheese.
Make the Dressing
In a small bowl or jar, combine the fresh lime juice, minced garlic, olive oil, and a pinch of salt. Whisk or shake until combined.
Toss and Serve
Pour the dressing over the salad and toss gently to coat all the ingredients evenly. Divide into four bowls and serve immediately.
Notes
Heat Control: Because sweet chili sauce contains sugar, it can burn easily in the pan. Keep the heat at medium-high to get a nice sear, but watch it closely so it caramelizes rather than chars.
Mango Selection: Choose a mango that gives slightly to pressure but is not mushy. If it’s too soft, it will turn into a purée when you toss the salad.
Avocado Tip: Cut the avocado right before you are ready to serve to prevent browning. The lime juice in the dressing will help keep it vibrant once mixed.
Substitutions: If you want extra crunch, toasted cashews or macadamia nuts make a fantastic addition to this tropical mix.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Salad
- Method: Pan Fry
- Cuisine: Modern / Fusion
Nutrition
- Serving Size: 1 Bowl
- Calories: 450
- Sugar: 20g
- Sodium: 480mg
- Fat: 20g
- Saturated Fat: 5g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 6g
- Protein: 32g
- Cholesterol: 85mg
Keywords: sweet chili chicken salad, mango chicken salad, healthy summer salad, avocado chicken salad, high protein salad recipe, easy lunch ideas, sweet and savory salad
