Sometimes you just want an easy filling lunch to prepare for work, here is a recipe you will love, delicious cold it is perfect for a lunch on the go if your job means you do not have access to a microwave.

When is chicken rice salad perfect for lunch?

Chicken rice salad is one of my family’s all-time favourite lunches. It has evolved somewhat over the years, but the basic ingredients remain the same, and it is still one of the most requested meals in my household in the summer.

Cooked rice in a saucepan on a cooling rack
Cooked rice

Is it just me who struggles to think of things to take to work for lunch? I think many probably enjoyed not having to do this during the lockdowns we have had over the past year and a bit.

If the above sounds like you, stop and rejoice, for here is a simple-to-prepare dish that will fit perfectly into your weekly meal planner.

It’s also very easy to make, and you can whizz up a few portions at once. In addition, it requires cooked chicken breast meat, so it could be an excellent way of using up the leftover meat from a roast dinner. 

raw chicken breasts on a white plate
Raw chicken breasts

Adaptions to this recipe

My chicken rice salad has an intense flavour that comes from the balsamic vinegar along with a hint of spice from the red chilli and tanginess from the zest of an orange.

If you prefer not to have tingling lips, use half a tablespoon of red chilli instead, and be sure to remove the seeds. I love the addition of red grapes to this as it gives a touch of freshness to the dish.

Instead of grapes, you could add orange segments or even melon for alternative flavours! Have you ever tried persimmon in a salad? It is delicious!

There is no real reason you have to use brown rice in this dish, it is healthier and works better but if you don’t like it use white instead or perhaps white with wild rice.

It is really easy to add any favourite vegetables to this dish, peas or sweetcorn work well in a rice salad but to be honest, whatever you like, pop it in!

You are the one who is going to eat it so have it any way you like!

Chicken rice salad for weight loss

If you follow Slimming World, Weight Watchers (WW), Noom or any other weight loss plan you can usually count the ingredients within this recipe in your allowances.

It is of course important to check yourself any plan you follow and remember all nutritional information and ingredients are found in the recipe card below.

Other recipes you might enjoy

If you like dips then be sure to check out my dip directory full of all my tasty dip recipes perfect for any BBQ or party!

The selection includes a vegan red pepper dip, spicy lentil dip, coleslaw, tangy chilli salsa and red pepper houmous.

You might also like to check my BBQ guide and see if there are any new BBQ foods you might not have considered before like falafel burgers, pork burgers, cajun chicken and sticky chicken.

I also have a guide to healthy meat choices if that helps too.

Sticky chicken salad
Sticky chicken salad

A few other recipes I think you will love are:

Tomato and mozzarella salad

Bruschetta pasta salad

5 homemade salad dressings

Homemade hash browns

Bruschetta pasta salad
Bruschetta pasta salad

I have a lot of weight loss guides and support if you want to exercise including if you have a condition like fibromyalgia.

Have a good look around and see how I can help you achieve your weight loss goals. Request my free resources to get you started too!

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Chicken rice salad

Chicken rice salad

  • Author: Jen Mellor
  • Prep Time: 10 minutes
  • Cook Time: 25 Minutes
  • Total Time: 35 minutes
  • Yield: 4 Portions 1x
  • Category: Main meal
  • Method: Easy
  • Cuisine: British
  • Diet: Low Calorie


Easy chicken rice salad perfect for a work lunch



1200ml chicken stock

200g brown rice

300g cooked chicken breast, sliced

250g red grapes, halved

6 Spring onions, sliced

Zest of one orange

2.5tbsp balsamic vinegar

1 tbsp diced red chilli


Using a large lidded saucepan bring the stock to the boil then add the rice.

Cover and cook for 20-25 minutes until rice is tender. Drain off any unabsorbed stock then leave to cool.

Stir in the chicken, grape halves, red chilli and spring onion.

Mix together the orange zest and balsamic vinegar then stir through the rice.

Keywords: salad, healthy salad

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