The Best Strawberry Spinach Salad with Balsamic Glazed Chicken

I remember the day I got my high blood pressure diagnosis in my early 30s. It felt overwhelming, like I’d have to say goodbye to all the foods I loved. But after diving into the DASH diet, I discovered it’s all about abundance, not restriction. That’s when I created this DASH diet chicken salad recipe, and let me tell you, it’s a game-changer. Tender chicken glazed with a sweet-tangy strawberry balsamic mix, tossed over fresh spinach, berries, and a touch of creamy cottage cheese – it’s bursting with flavor and nutrients. I’ve been making versions of this for years, and it keeps my family excited about healthy eating. If you’re new to low sodium meals or just need inspiration for heart healthy salads, this one’s for you. It’s quick, satisfying, and proves that managing your health can be delicious.

What Makes This Salad a Must-Try

You’ll adore this recipe for so many reasons. It’s designed with the DASH diet in mind, focusing on what you can enjoy.

• Heart-Healthy Boost: Packed with potassium-rich spinach and strawberries, it supports blood pressure management without skimping on taste.
• Low in Sodium, High in Flavor: At just 282 mg per serving, it’s a stellar example of low sodium meals that don’t feel restrictive.
• Quick and Easy: Ready in 30 minutes, it’s ideal for busy weeknights or as a good lunch for the DASH diet.
• Family-Friendly: My kids love the sweet berries – it’s proof that healthy can be fun for everyone.

The best part? It feels like a treat, not a chore.

Unlocking Bold Flavors the DASH Way

Who says low-sodium has to mean low-flavor? In this salad, we lean on natural ingredients to build excitement.

Fresh strawberries are the star here. Their natural sweetness adds a juicy pop without any added sugars, making this a fantastic low sodium strawberry chicken salad recipe. Plus, they’re loaded with vitamin C, which supports heart health.

Next up, white balsamic vinegar brings that tangy kiss. It’s milder than regular balsamic, so it enhances the berries without overpowering. I love how it creates a glaze that’s bright and zingy – perfect for how to make a heart healthy chicken salad that’s anything but boring.

And don’t forget the fresh mint. A handful of torn leaves adds a refreshing herbal note. It’s a simple way to layer flavors, keeping things light and aromatic while staying true to DASH principles.

Easy Customizations for Your Table

Want to switch things up? This recipe is flexible.

Try swapping the chicken for grilled tofu or shrimp for a different protein twist. It keeps the dish lean and heart-healthy.

Or add more veggies like sliced cucumbers or bell peppers. They boost the fiber and make it even more colorful – ideal for those wondering if strawberry salad is low sodium for high blood pressure (yes, it is!).

These tweaks keep it fresh every time.

Tackling Your Top Questions

Got questions? I’ve got answers from my years on the DASH diet.

What is a good lunch for the DASH diet? This strawberry balsamic chicken salad is spot-on. It’s balanced, portable, and under 300 calories per serving, making it a go-to for midday energy without the salt overload.

How to make a heart healthy chicken salad? Start with lean chicken, fresh produce, and a homemade vinaigrette like in this recipe. Skip processed dressings and focus on herbs and fruits for natural flavor – it’s simple and effective.

Is strawberry salad low sodium for high blood pressure? Absolutely, when made like this. With minimal salt and potassium-packed ingredients, it’s tailored for blood pressure support.

Ready to whip this up? Here’s the full recipe card.

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Strawberry Balsamic Glazed Chicken Salad – DASH Diet Approved

Tender chicken, kissed with a vibrant white balsamic strawberry glaze, atop a bed of fresh spinach, sweet berries, and creamy low-sodium low-fat cottage cheese. A homemade strawberry vinaigrette ties this delightful salad together in a snap.

Calories 307kcal

Equipment

• High-speed blender
• Cast-iron grill pan or large non-stick skillet
• Small, dry skillet
• Large mixing bowl
• Tongs
• Cutting board
• Chef's knife
• Instant-read thermometer

Ingredients

Pantry & Seasonings

• ⅓ cup 45 g raw shelled pistachios
• 1 ½ tbsp 22.5 ml white balsamic vinegar
• 1 tbsp 15 g tomato paste
• 1 tbsp 15 ml extra-virgin olive oil
• ¼ tsp 1.25 g fine sea salt, divided
• ⅜ tsp 0.7 g ground white pepper, divided

Protein & Dairy

• 3 thin-sliced chicken cutlets about 115 g / 4 oz each
• ⅓ cup 55 g / 2 oz low-sodium low-fat cottage cheese

Produce

• 1 ½ cups 225 g fresh strawberries, hulled and sliced, divided
• 1 5- ounce 140 g container baby spinach
• ⅓ cup 15 g loosely packed fresh mint leaves, gently torn

Instructions

• Awaken the Nuts: Place the pistachios in a small, dry skillet over medium heat. Toast for 3–4 minutes, shaking the pan frequently, until fragrant and lightly golden. Immediately transfer to a small plate to cool completely.
• Prepare the Ensemble: Pat the chicken cutlets dry with a paper towel and season all over with approximately 0.6 g of the sea salt and 0.3 g of the white pepper. Set aside. Prepare the strawberries and mint and have them ready for assembly.
• Blend the Jewel-Tone Glaze: In a blender, combine ¾ cup (approximately 112 g) of the sliced strawberries, the tomato paste, and a small pinch of the remaining salt and pepper. Blend on high until completely smooth. Pour the glaze into a small bowl and set aside. Do not rinse the blender.
• Whisk the Vinaigrette: To the same blender pitcher, add the remaining ¾ cup (approximately 112 g) of sliced strawberries, the white balsamic vinegar, the remaining approximately 0.65 g of sea salt, and the remaining approximately 0.4 g of white pepper. Blend until liquefied. With the blender running on low, slowly drizzle in the olive oil until the mixture is smooth and emulsified.
• Pan-Sear the Cutlets: Set your non-stick skillet over medium-high heat until it is very hot, around 205°C (400°F). Place the seasoned chicken cutlets on the hot surface and cook for 3–4 minutes per side, until golden-brown and cooked through. In the final minute of cooking, generously brush the tops of the cutlets with the jewel-tone glaze. Flip and sear for 30 seconds more. The chicken is done when an instant-read thermometer registers 74°C (165°F) at the thickest point.
• Rest and Assemble: Transfer the glazed chicken to a cutting board and allow it to rest for 5 minutes before slicing it into strips. While the chicken rests, combine the baby spinach, toasted pistachios, low-sodium low-fat cottage cheese, torn mint, and the remaining sliced strawberries in a large bowl.
• Compose the Salad: Drizzle about half of the vinaigrette over the salad ingredients and toss gently to coat everything lightly. Divide the salad among three plates. Top each salad with a sliced chicken cutlet and serve immediately, passing the extra vinaigrette at the table.

Notes

Notes Storage: The vinaigrette can be stored in an airtight container in the refrigerator for up to 4 days. Shake well before using. Leftover salad is best enjoyed within a day.

Ingredient Swaps: Toasted slivered almonds or chopped walnuts can be substituted for pistachios. Low-fat ricotta can replace the low-sodium low-fat cottage cheese. No Grill Pan? A large, heavy-bottomed non-stick skillet can be used instead. Cook the chicken for the same duration, ensuring it reaches an internal temperature of 165°F (74°C).

Vinaigrette Consistency: If the vinaigrette is too thick, add water one teaspoon at a time until the desired consistency is reached.

🍽️ Nutrition (Per Serving – Approximate):

Serving Size: 1 serving (290 g)

Calories: 307 Total Fat: 14 g Saturated Fat: 2 g Trans Fat: 0 g Polyunsaturated Fat: 3.5 g Monounsaturated Fat: 9.5 g Cholesterol: 68 mg Sodium: 282 mg Total Carbohydrate: 15 g Dietary Fiber: 5 g Total Sugars: 8 g Includes: 0 g Added Sugars Net Carbohydrates: 10 g Protein: 33 g Vitamin D: 0 mcg Calcium: 108 mg Iron: 3.4 mg Potassium: 921 mg Vitamin C: 60 mg

In wrapping up, this DASH diet chicken salad recipe has been a staple in my kitchen for good reason – it’s tasty, nourishing, and easy to love. Whether you’re starting your health journey or just mixing things up, it’ll show you how vibrant low-sodium eating can be. Give this recipe a try and let me know what you think in the comments below!