Easy Summer Chicken Salad with Bell Peppers and Arugula
This easy summer chicken salad combines juicy pan-seared chicken, colourful bell peppers, peppery arugula, Kalamata olives, and fresh herbs with a bright lemon dressing. Cooking the peppers before cooling them brings out their sweetness, while the main mistake to avoid is overcooking the thin chicken cutlets. They are ready when lightly golden outside and just cooked through in the centre.
This recipe is based on my YouTube video, with a few adjustments made since publication to clarify the quantities, balance the vinaigrette, and make the cooking times more reliable. It is a complete meal salad that works especially well during warm weather, but every ingredient is available year-round.
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What Makes This Recipe Different
Many chicken salads use cold leftover chicken, raw vegetables, or a creamy mayonnaise dressing. This one takes a different route. The chicken and bell peppers are cooked in a hot pan, cooled, and then combined with fresh arugula, basil, coriander, and olives.
I make it this way because searing the ingredients develops more flavour without turning the salad into a heavy meal. The peppers soften and become sweeter, but they should still have enough structure to hold their shape. Kalamata olives add a salty, savoury element, so the vinaigrette does not need much additional salt.
This is also different from my grilled chicken Caesar salad, which is richer and built around romaine, Parmesan, and Caesar dressing. For another cold chicken option with a sharper condiment-based dressing, try my chicken salad with mustard dressing.
The finished dish is protein-rich and full of vegetables, but it still feels substantial enough for lunch or dinner. Serve it slightly cool rather than ice-cold so the basil, lemon, and cooked peppers retain their full flavour.
Ingredients You Need
Chicken breasts: Use boneless, skinless chicken breasts weighing about 1 1/4 pounds in total. Cutting them horizontally into thinner cutlets helps them cook evenly.
Bell peppers: One green, one yellow, and one red pepper give the salad its colour and a balance of grassy, mild, and sweet flavours. Cut them into medium-width strips rather than thin shreds.
Garlic: Two cloves are enough. Add the garlic near the end of cooking so it smells fragrant without becoming dark or bitter.
Arugula: Its peppery flavour stands up to the chicken, olives, and warm-weather vinaigrette. Baby arugula is particularly tender.
Kalamata olives: These provide saltiness and a Mediterranean character. Pitted olives make the salad easier to eat.
Fresh herbs: Basil and coriander bring two different kinds of freshness. Basil is sweet and aromatic, while coriander gives the dressing a brighter finish.
Lemon dressing: Fresh lemon juice, extra-virgin olive oil, salt, pepper, and optional Dijon mustard make a clean vinaigrette. Dijon helps the lemon and oil remain blended, but the dressing also works without it.
If you enjoy salads that combine briny olives with fresh vegetables, my Greek farfalle pasta salad uses a similar flavour family in a more filling pasta-based dish.
Step-by-Step Instructions
1. Prepare the peppers and herbs
Cut each pepper in half and remove the stem, seeds, and pale inner membranes. Slice the peppers into strips about 1/2 inch wide. Keeping the pieces slightly thick prevents them from collapsing in the pan.
Peel and finely chop the garlic. Chop the coriander, then stack and roll the basil leaves before slicing them into thin ribbons. Keep most of the herbs aside for the final assembly.
2. Cut and season the chicken
Remove the small tender attached to the underside of each breast. Slice the thicker breasts horizontally to make cutlets of relatively even thickness. If necessary, flatten the thickest areas gently so everything cooks at approximately the same speed.
Season both sides with salt and black pepper. Use a separate clean plate for the cooked chicken, and wash the knife and cutting board that touched the raw meat.
For more detail about judging doneness safely, consult my chicken internal temperature guide.
3. Sear the chicken
Heat half of the cooking oil in a large skillet over medium-high heat. The oil should shimmer, but it should not smoke. Add the chicken in one layer, working in batches if the pan is crowded.
Cook for about 3 to 4 minutes on the first side without moving it constantly. Turn and cook for another 2 to 4 minutes, depending on thickness. Add half the garlic during the final minute.
What I look for here is a light golden surface and clear juices. The centre must reach 165°F. Transfer the chicken to a clean plate and let it rest before slicing so the juices remain in the meat.
4. Cook the bell peppers
Add the remaining cooking oil to the skillet. If three peppers will not fit comfortably, cook them in two batches. Crowding the pan traps steam and makes the vegetables watery rather than lightly browned.
Cook the peppers over medium-high heat for 6 to 8 minutes, tossing occasionally. They should become glossy and show a few browned edges while retaining a slight bite. Add the remaining garlic during the last minute.
Remove the pan from the heat. Stir in the olives and about one-third of the chopped herbs. The residual heat will release their aroma without completely cooking them.
5. Cool the cooked ingredients and make the dressing
Spread the chicken and peppers on separate plates or a shallow tray. Refrigerate for approximately 20 to 30 minutes. Spreading them out allows the heat to escape much faster than piling everything into a deep bowl.
Whisk the lemon juice with the Dijon mustard, salt, and black pepper. Slowly add the extra-virgin olive oil while whisking. Taste before adding more salt because the Kalamata olives already contribute quite a bit.
6. Assemble the salad
Slice the rested chicken into strips. Place the arugula in a large bowl and add the peppers, olives, chicken, basil, and coriander.
Begin with about two-thirds of the vinaigrette and toss gently. Add more only if needed. The leaves should look lightly glossy, not soaked, and there should not be a puddle of dressing at the bottom of the bowl.
Serve the salad immediately, while the arugula still has volume and the chicken is cool but not refrigerator-cold.
What to Serve With This Chicken Salad
The salad is complete on its own, but bread, potatoes, or an additional vegetable side can make it more substantial. Browse my collection of easy vegetable side dishes for simple pairings that will not overpower the lemon and herbs.
For a summer gathering, serve it alongside creamy dill pickle potato salad or a crisp romaine and endive green salad. The potato salad makes the meal heartier, while the green salad keeps everything fresh and light.
For more seasonal inspiration, see my collections of easy salads for lunches and light dinners and quick lunch recipes, salads, sandwiches, and wraps.
Substitutions
Boneless chicken thighs can replace the breasts, although they will need a little more cooking time. Check the thickest piece for a temperature of 165°F. Leftover cooked chicken can also be used, but the salad will not have quite the same freshly seared flavour.
Baby spinach, mixed greens, or chopped romaine may replace the arugula. Red onion, cucumber, cherry tomatoes, or crumbled feta can be added, but keep the quantities moderate so the peppers and herbs remain recognizable.
Parsley can replace the coriander for anyone who dislikes its flavour. If basil is unavailable, use a smaller amount of fresh oregano. Green or black olives can stand in for Kalamata olives.
For a creamier variation, use a spoonful of mayonnaise in the lemon dressing. For another salad with a creamy texture and no meat, try my easy chickpea salad. Those versions are richer, while this recipe is intended to remain fresh, lemony, and herb-forward.
FAQ
Can I prepare this salad in advance?
The cooked chicken, peppers, olives, herbs, and dressing can be prepared a day ahead, but store them separately from the arugula. Assemble the salad shortly before serving so the leaves do not become soft.
Can I grill the chicken and peppers?
Yes. Grill the chicken until it reaches 165°F and cook the peppers until lightly charred but still firm. Allow everything to cool before assembling the salad.
Why did my chicken breast become dry?
It was probably too thick in some areas or cooked too long. Cut the breasts into even cutlets and begin checking them after a few minutes per side. Thin pieces cook quickly.
Can I serve the chicken warm?
It can be slightly warm, but very hot chicken and peppers will wilt the arugula immediately. Let the cooked ingredients rest for at least 10 to 15 minutes if you do not want to chill them fully.
Is Dijon mustard required?
No. It gives the dressing a little body and helps combine the oil and lemon juice, but it may be omitted. Whisk the dressing again immediately before using it.
How long will the leftovers keep?
Once dressed, the salad is best eaten the same day. Undressed chicken and peppers can be refrigerated in an airtight container for up to three days.
Suggested Posts
For another colourful chicken dinner, try chicken Basquaise with peppers and rice. My Greek grilled chicken thighs with lemon offer another way to combine poultry, citrus, and Mediterranean flavours.
For more fresh options, consider the crunchy red endive salad or the marinated feta salad. If you want something more filling for a picnic or barbecue table, the 30-minute Greek-style pasta salad is a practical choice.
Easy Summer Chicken Salad with Bell Peppers and Arugula
Ingredients
- 1 1/4 pounds boneless skinless chicken breasts
- 1 green bell pepper
- 1 yellow bell pepper
- 1 red bell pepper
- 2 garlic cloves finely chopped
- 5 ounces baby arugula
- 1/2 cup pitted Kalamata olives
- 2 tablespoons chopped fresh basil
- 2 tablespoons chopped fresh coriander
- 1 tablespoon olive oil divided, for cooking
- 2 tablespoons fresh lemon juice
- 1/3 cup extra-virgin olive oil
- 1/2 teaspoon Dijon mustard optional
- 1/4 teaspoon salt plus more for seasoning
- Black pepper to taste
Instructions
- Remove the stems, seeds, and membranes from the peppers, then cut them into 1/2-inch strips.
- Chop the garlic and herbs, keeping most of the herbs for the final assembly.
- Cut the chicken breasts horizontally into even cutlets and season both sides with salt and pepper.
- Heat half the cooking oil in a large skillet over medium-high heat. Cook the chicken for 3 to 4 minutes on the first side and 2 to 4 minutes on the second, adding half the garlic during the final minute. Cook to 165°F.
- Transfer the chicken to a clean plate and let it rest.
- Add the remaining cooking oil and peppers to the skillet. Cook for 6 to 8 minutes, working in batches if necessary.
- Add the remaining garlic during the final minute. Remove from the heat and stir in the olives and one-third of the herbs.
- Spread the chicken and peppers on shallow plates and refrigerate for 20 to 30 minutes.
- Whisk the lemon juice, Dijon mustard, salt, pepper, and extra-virgin olive oil together.
- Slice the chicken and combine it with the arugula, peppers, olives, and remaining herbs.
- Add two-thirds of the dressing, toss gently, and add more as needed. Serve immediately.
