If you’re craving a dish that’s as vibrant as it is healthy, this Gluten-Free Hawaiian Chicken Salad brings tropical flavors and wholesome ingredients to your table. Juicy grilled chicken, sweet pineapple, creamy avocado, and fluffy quinoa come together with a zesty homemade dressing for a salad that’s as nourishing as it is satisfying. Best of all, it fits perfectly into a gluten-free, heart-healthy, or Whole Health Flexi-Plan lifestyle.
Why You’ll Love This Salad
- Balanced Nutrition: Lean chicken for protein, avocado and olive oil for heart-healthy fats, and quinoa plus fresh veggies for complex carbs.
- Immune & Heart Support: Pineapple and tomatoes add antioxidants like Vitamin C, while avocado and olive oil help lower LDL cholesterol.
- Gluten-Free & Flexible: Perfect for those with celiac or gluten sensitivities, and easily customizable for vegan or paleo diets.
- Tropical Flavor: Sweet pineapple, zesty lime, and savory grilled chicken make this salad a vacation on a plate.
Ingredients You’ll Need (Serves 2)
For the Marinade:
- ⅓ cup light coconut milk (canned)
- ¼ cup fresh pineapple juice
- 1 tbsp gluten-free tamari
- Zest of 1 lime
- 2 garlic cloves, minced
- ¼ tsp each: onion powder, cumin, paprika, ginger powder
- ¼ tsp salt (or to taste)
For the Salad:
- ½ tbsp olive oil
- 1 large chicken breast, halved horizontally
- ¾ cup fresh pineapple chunks
- 6 cups chopped romaine lettuce
- ½ avocado, sliced
- ½ small red onion, thinly sliced
- ½ cup cherry tomatoes, halved
- 1 ½ cups cooked quinoa (gluten-free base)
For the Dressing:
- 1 ½ tbsp lime juice
- 2 ½ tbsp olive oil
- 2 tbsp finely chopped cilantro
- ½ tsp honey (or maple syrup for vegan option)
- ¼ tsp salt & black pepper, to taste
Step-by-Step Instructions
1. Marinate the Chicken
Combine all marinade ingredients in a bowl or zip-top bag. Add the chicken and marinate for at least 3 hours or overnight for maximum flavor.
2. Make the Dressing
Whisk or shake dressing ingredients in a small jar. Let it rest for 15 minutes to let the flavors meld.
3. Cook the Chicken
Heat olive oil in a skillet or grill pan over medium-high. Cook chicken 3 minutes per side or until golden and cooked through. Cover loosely with foil and rest 5 minutes, then slice.
4. Sear the Pineapple
In the same pan, add pineapple chunks and sear until golden caramelized edges form.
5. Assemble the Salad
On a platter or in bowls, layer romaine, quinoa, avocado, onion, and cherry tomatoes. Top with sliced chicken and caramelized pineapple.
6. Serve and Enjoy
Drizzle with dressing, sprinkle with extra cilantro, and enjoy your tropical, nutrient-rich salad!
Health Benefits at a Glance
- Supports weight management & muscle health with high protein and fiber.
- Boosts heart health with avocado and olive oil’s healthy fats.
- Strengthens immunity & skin health with Vitamin C from pineapple and tomatoes.
- Promotes healthy digestion thanks to quinoa and fiber-rich veggies.
Make It Your Own
- Vegan: Swap chicken for grilled tofu or chickpeas and honey for maple syrup.
- Low-Carb/Keto: Skip the quinoa and double the avocado.
- Meal Prep: Store components separately in the fridge for up to 3 days.
This Gluten-Free Hawaiian Chicken Salad isn’t just a salad—it’s a tropical escape packed with nutrients and flavor!