High-Protein, High-Fiber Fall Salad With Chicken and Apples

This high-protein, high-fiber fall salad combines smoked shredded chicken, pinto beans, apples, pomegranate, pecans and pumpkin seeds with mixed greens and an apple vinaigrette. I bought everything at Trader Joe’s, including the premade chicken, so there’s no cooking involved.

The apple and pomegranate add sweetness and tartness, the beans give it a creamy texture, and the pecans and pumpkin seeds add crunch. The smoked chicken makes it especially savory, with an apple vinaigrette that works with all of it.

If you’re looking for an easy, healthy fall lunch, this is a simple one to put together.

Watch me make this fall salad on Instagram.

What Makes This Salad High in Protein and Fiber?

The smoked shredded chicken provides a convenient protein source, while the pinto beans contribute both protein and fiber. Pecans and pumpkin seeds add some protein, too.

The beans provide the largest share of the fiber I tracked, with more coming from the fruit, greens, nuts and seeds. Leaving the skin on the apple also keeps its fiber in the salad and saves you a prep step.

For the portion I tracked, the ingredients provided 18 grams of fiber, with 21 grams of protein from the chicken alone. Those numbers reflect my ingredient tracking, not a complete nutrition analysis of the recipe below. Total protein will be higher once the other ingredients are included.

Ingredients You’ll Need

• Mixed greens: These form the base. Use your favorite mix, and dry the leaves well if you wash them.
• Pinto beans: Canned beans make this easy. Drain and rinse them, then let the excess water drip off before adding.
• Trader Joe’s premade smoked shredded chicken: This is the chicken I used. It’s already prepared, which cuts down on lunch prep and adds a smoky flavor.
• Apple: Leave the skin on and chop it into bite-sized pieces. A crisp apple works well with the softer beans and chicken.
• Pomegranate seeds: These add tartness and a juicy texture. Buy them already removed from the fruit if you want to save time.
• Pecans: Chop them roughly so they’re distributed throughout the salad.
• Pumpkin seeds: Use shelled pumpkin seeds, also called pepitas.
• Trader Joe’s Apple Vinaigrette Dressing: Start with a small amount, toss, then add more to taste.

You can also make this recipe with ingredients from another grocery store. Any cooked shredded chicken and an apple vinaigrette will work.

High-Protein, High-Fiber Fall Salad Recipe

Yield: 2 main-dish servings
Estimated prep time: 15 minutes
Cooking required: None

Ingredients

• 4 cups mixed greens
• 1 cup canned pinto beans, drained and rinsed
• 6 ounces Trader Joe’s premade smoked shredded chicken
• 1 medium apple, cored and chopped, skin left on
• ½ cup pomegranate seeds
• ¼ cup chopped pecans
• 2 tablespoons shelled pumpkin seeds
• ¼ cup Trader Joe’s Apple Vinaigrette Dressing, or to taste

Instructions

1. Place the mixed greens in a large serving bowl, or divide them between two lunch bowls.
2. Add the drained pinto beans, smoked shredded chicken, chopped apple and pomegranate seeds.
3. Add the chopped pecans and pumpkin seeds.
4. Drizzle with about half the dressing and toss gently. Add more dressing to taste and serve.

Recipe Notes

Adjust for your appetite. These proportions are a starting point. Add more of the ingredients you enjoy or change the portion size to suit your lunch.

Use a large bowl. You want enough room to toss the salad so the beans, chicken and toppings are distributed throughout.

Packing it for later? Keep the dressing, pecans and pumpkin seeds separate until you’re ready to eat so the greens and toppings stay crisp.

Fiber and Protein in My Tracked Portion

Here’s the fiber breakdown I recorded for the salad I made:

The chicken contributed 21 grams of protein, with additional protein from the beans, pecans, pumpkin seeds and other ingredients.

These are my recorded values for the portion I tracked. They aren’t calculated per-serving nutrition facts for the suggested recipe quantities above. Your totals will depend on the amounts and products you use.

How to Prep This Fall Salad Ahead

Portion the greens, drained beans, chicken and pomegranate seeds into containers and refrigerate promptly. Pack the dressing separately, and keep the pecans and pumpkin seeds in a dry container.

Chop the apple close to when you plan to eat for the crispest texture. If you’re cutting it ahead, a little lemon juice can help slow browning.

When you’re ready for lunch, add the apple, nuts, seeds and dressing, then toss.

Easy Ingredient Swaps

• Pinto beans: Use chickpeas or white beans.
• Smoked shredded chicken: Use another cooked chicken you like.
• Apple: Try a firm, ripe pear.
• Pecans: Substitute walnuts, or use extra pumpkin seeds if you’re avoiding nuts.
• Apple vinaigrette: Use balsamic vinaigrette or another dressing you enjoy.

Changing the ingredients or portions will also change the nutrition totals.

See the salad come together in my Instagram video.