Description

A vibrant and nutritious Roasted Veggie & Chicken Glow Salad featuring fire-roasted corn, zucchini, bell pepper, arugula, and tender chicken, all tossed with a zesty lemon-oregano dressing. Perfect for a wholesome lunch or light dinner packed with protein, fiber, and fresh flavors.

Ingredients

Scale

Veggies & Protein

1 zucchini, finely chopped
1 bell pepper, finely chopped
2 cups frozen fire-roasted corn
2 cups frozen or raw peas
1 small red onion, thinly sliced into half-moons
6–7 small beets, diced (roasted or pre-cooked)
10 oz rotisserie or grilled chicken, chopped
5 cups (or 1 bag, 7–10 oz) arugula
1 cup crumbled feta cheese (~150g) – fat-free recommended
½ cup pumpkin seeds (optional, for crunch)

Seasonings for Roasted Veggies

1 tbsp olive oil
1 tsp paprika
1 tbsp dried oregano
Salt & pepper to taste

Fresh Herbs

Handful of fresh parsley, chopped

Dressing (Full Salad)

Juice of 2 lemons
4 tbsp olive oil
1 tbsp apple cider vinegar
2 tsp dried oregano
Salt & pepper to taste

Dressing (Single Serving)

Juice of ½ lemon
1 tbsp olive oil
1 tsp apple cider vinegar
½ tsp dried oregano
Salt & pepper to taste

Instructions

Chop & Roast the Veggies: Use a micro chopper or knife to finely chop the zucchini and bell pepper. Spread these along with the peas and fire-roasted corn on a sheet pan. Drizzle with olive oil and season with paprika, dried oregano, salt, and pepper. Roast at 400°F (200°C) for 20–25 minutes until the veggies are golden and tender.
Chop the Beets: Dice the roasted or pre-cooked beets finely using a micro chopper or by hand. Set aside for assembling.
Prep Fresh Ingredients: Thinly slice the red onion into half-moons and roughly chop a handful of fresh parsley leaves.
Assemble the Bowl: In a large mixing bowl, combine the arugula, sliced red onion, chopped parsley, chopped chicken, diced beets, and the warm roasted veggies. Add the crumbled feta cheese and pumpkin seeds if desired for texture and extra flavor.
Dress It Up: For a quick version, simply drizzle lemon juice, olive oil, oregano, salt, and pepper over the salad. For a richer flavor, whisk together the full dressing ingredients (lemon juice, olive oil, apple cider vinegar, dried oregano, salt, and pepper) and toss with the salad until everything is uniformly coated.

Notes

For a lower-calorie option, reduce or omit pumpkin seeds and use fat-free feta cheese.
You can substitute rotisserie chicken with grilled or baked chicken breast.
Beets can be roasted ahead of time or purchased pre-cooked for convenience.
This salad can be served warm or cold depending on preference.
The dressing can be adjusted to taste by adding more lemon juice or vinegar for extra tang.

Prep Time: 15 minutes
Cook Time: 25 minutes
Category: Salad
Method: Roasting and assembling
Cuisine: Mediterranean-inspired

Nutrition

Serving Size: 1 serving
Calories: 408
Sugar: 6 g
Sodium: 450 mg
Fat: 22 g
Saturated Fat: 6 g
Unsaturated Fat: 14 g
Trans Fat: 0 g
Carbohydrates: 22 g
Fiber: 6 g
Protein: 30 g
Cholesterol: 65 mg

Keywords: Roasted vegetable salad, chicken salad, healthy lunch, Mediterranean salad, lemon oregano dressing, arugula salad, high protein salad