Zesty Quinoa Chicken Salad (Allergy friendly)

Zesty Quinoa Chicken Salad (Allergy friendly)

There’s something cozy and satisfying about roasted squash and quinoa tossed together. Add juicy chicken, a handful of tart dried cranberries, and a citrusy dressing, and you’ve got something comforting but still bright and hearty.

This quinoa salad recipe brings together sweet, savory, and earthy flavors in one colorful bowl. It’s naturally free from dairy, gluten, eggs, soy, and nuts, and it’s flexible enough for everyday meals or special occasions. The chicken makes it hearty enough to stand alone as a full lunch or dinner, while the fresh herbs and citrus keep it light.

It can be served warm or cold, and it stores beautifully, which makes it great for meal prep. Whether you’re cooking for a crowd or just feeding yourself, this salad checks every box: allergy-safe, filling, and full of flavor.

From Classic Harvest Salad to Everyday Favorite

Harvest-style quinoa salads have become a go-to in modern kitchens. They’re usually built around a roasted vegetable, a grain, something tangy like dried fruit, and a crunchy topping like nuts or seeds. Many traditional versions include cheese or nuts, which can be tricky for people with food sensitivities or allergies.

This version keeps everything flavorful and satisfying while avoiding the most common allergens. Roasted squash brings sweetness and depth. Quinoa adds protein and texture. Chicken turns it into a full meal. Cranberries add a pop of tartness, and roasted seeds provide crunch.

It’s a clean, balanced dish that holds up well in the fridge and is easy to pack for lunch. Plus, the ingredients are flexible—perfect for adjusting to what you have on hand.

What Goes Into the Salad (And What You Can Swap)

You don’t need exact measurements here—just a mix of the following components. Adjust portions based on how many people you’re feeding.

Salad Base:

• Cooked quinoa (white, red, or tricolor)
• Roasted butternut squash (or use delicata, acorn, or sweet potato)
• Cooked chicken breast (grilled, baked, or shredded)
• Dried cranberries (unsweetened or apple-juice sweetened)
• Pumpkin seeds (pepitas, roasted and unsalted)
• Fresh parsley or mint
• Chopped green onion or red onion (optional)

Simple Citrus Dressing:

• Olive oil
• Fresh orange juice
• Fresh lemon juice
• Apple cider vinegar
• Maple syrup (optional, for sweetness)
• Dijon mustard (optional—check for allergens)
• Salt and pepper

Substitutions and Swaps:

• Instead of squash: roasted carrots, sweet potatoes, or beets
• Instead of cranberries: dried apricots, golden raisins, or chopped dates
• Instead of pumpkin seeds: sunflower seeds or roasted chickpeas
• Instead of parsley: try basil or cilantro
• Want to skip chicken? Use chickpeas or lentils
• Oil-free? Use only citrus juice and vinegar for dressing

How to Make It Step-by-Step

1. Roast the squash. Preheat oven to 400°F (200°C). Peel and cube the squash. Toss with olive oil, salt, and pepper. Spread on a baking sheet and roast 25–30 minutes until tender and golden.
2. Cook the quinoa. Rinse well. Combine 1 part quinoa to 2 parts water. Bring to a boil, reduce to a simmer, cover, and cook until fluffy. Let cool slightly.
3. Cook or prep the chicken. Season chicken lightly with salt and olive oil. Bake at 375°F (190°C) for 20–25 minutes or until cooked through. Rest, then slice or shred. Pre-cooked or rotisserie chicken (allergen-free) works too.
4. Make the dressing. In a jar or bowl, combine olive oil, orange juice, lemon juice, apple cider vinegar, maple syrup (optional), mustard (optional), salt, and pepper. Shake or whisk until smooth.
5. Assemble the salad. In a large bowl, combine quinoa, squash, chicken, cranberries, pumpkin seeds, herbs, and onion (if using).
6. Add dressing and toss. Pour dressing over the salad and toss to coat everything evenly.
7. Serve or chill. Serve warm or store in the fridge. It keeps well for up to 3 days and gets more flavorful over time.

This salad offers a perfect balance of flavors—rich, tangy, sweet, and savory. It’s nourishing but not heavy, and it’s packed with color and texture in every bite.

Frequently Asked Questions

1. Is this salad completely allergy-friendly?
   Yes—just be sure to check all labels. Some dried fruit or mustard brands may include soy or other allergens. This recipe avoids dairy, gluten, eggs, soy, and nuts.
2. Can I make it ahead?
   Absolutely. It tastes even better the next day. Store in an airtight container in the fridge for up to 3 days. Stir before serving and refresh with a splash of citrus if needed.
3. Do I have to add chicken?
   No. You can skip it or replace it with plant-based protein like chickpeas, lentils, or roasted tofu (if soy isn’t a concern).
4. Can I use rotisserie chicken?
   Yes, just be sure it’s free from common allergens. Some rotisserie chickens are seasoned with butter or soy-based marinades.
5. What if I’m avoiding oil?
   You can leave out the olive oil and just use citrus and vinegar for a lighter dressing. It will still taste bright and fresh.
6. Can I freeze this salad?
   Freezing is not recommended. The texture of roasted squash and cooked quinoa changes after freezing. It’s best eaten fresh or within a few days refrigerated.

This quinoa salad is colorful, flavorful, and incredibly versatile. It works for lunch, dinner, or potlucks, and it’s safe for most dietary needs. Whether you’re keeping it plant-based or adding protein, it’s a dish that delivers comfort and nourishment in every bite.

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