Arugula Quinoa Salad with Chicken and Beets – Ultimate Healthy Meal

Wholesome, vibrant, and packed with flavor, this Arugula Quinoa Salad with Chicken and Beets is your go-to recipe when you want something nutritious and satisfying. Whether you’re after a quick weeknight lunch or a make-ahead dish for the week, this salad hits the mark. It’s layered with earthy beets, peppery arugula, protein-rich quinoa and chicken, all tossed in a tangy citrus Dijon dressing. In this article, you’ll discover how to prepare it, customize it to your taste, and store it for freshness—all while embracing flavors that feel both elevated and effortless. Let’s dive into the delicious details.

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Why the Arugula Quinoa Salad with Chicken and Beets Works

Nutritional synergy of arugula, quinoa, chicken and beets

Every bite of this Arugula Quinoa Salad with Chicken and Beets offers a strategic balance of macro- and micronutrients. Arugula brings in a peppery kick along with antioxidants like glucosinolates, which support cellular health. Quinoa is a complete protein, packed with fiber and minerals like magnesium and iron. Chicken breast adds lean protein that fuels muscle repair and satiety, while beets deliver natural sweetness plus folate, potassium, and nitrates known to support circulation. Together, these ingredients don’t just taste good—they work in harmony to nourish your body. This combination is ideal for those who want a protein-packed, low-effort meal that energizes without weighing you down.

Taste and texture balance in this salad

Beyond its health benefits, the Arugula Quinoa Salad with Chicken and Beets delivers an irresistible flavor profile. Peppery arugula meets the subtle nuttiness of quinoa. Tender chicken balances the sweetness of roasted or canned beets, while candied walnuts add crunch and caramelized depth. The gorgonzola cheese brings a salty, creamy element that elevates the whole experience. And let’s not forget the citrus-Dijon dressing—bright, tangy, and just sweet enough to pull everything together. Every forkful blends creamy, crunchy, savory, and sweet components. It’s a salad that feels satisfying in texture and taste.

How this salad complements other recipes

This salad stands strong on its own, but it also fits perfectly within a wider rotation of healthy meals. If you loved the punchy zest of our fish taco salad or the protein-forward freshness of the Italian tuna green bean salad, this beet and chicken combination offers a grounded, hearty contrast. The quinoa makes it filling enough to serve as a standalone meal, while its balanced flavors let it pair effortlessly with lighter sides or soups. It’s ideal for batch prep, potlucks, or any meal plan that values variety without complexity.

Ingredients Breakdown for the Arugula Quinoa Salad with Chicken and Beets

Key greens, grains and protein – arugula, quinoa, chicken

The foundation of this Arugula Quinoa Salad with Chicken and Beets lies in three powerhouse ingredients. Arugula brings vibrant color and a distinctive peppery bite that cuts through richness. It’s also rich in vitamin K and folate. Quinoa, a naturally gluten-free seed, offers a nutty flavor and a light, fluffy texture once cooked. More importantly, it’s a complete protein—meaning it contains all nine essential amino acids. Chicken breast completes the trio, giving the salad a satisfying protein boost while staying lean and versatile. Whether shredded or cubed, the chicken absorbs flavor beautifully without overpowering the other elements.

The role of beets, candied walnuts and gorgonzola

Beets are the showstoppers here—earthy, sweet, and beautifully colored. You can use roasted, boiled, or canned beets depending on convenience. Their tender texture contrasts the chewiness of quinoa and the crunch of walnuts. Candied walnuts add a toasty sweetness and crunch that balances the tangy cheese and peppery greens. As for gorgonzola, it delivers a bold, creamy, slightly salty bite that ties everything together. If you prefer a milder cheese, goat cheese or feta can also work—but gorgonzola’s richness stands out in this mix. Together, these toppings enhance texture, flavor, and nutritional value without overcomplicating the dish.

Crafting the citrus-dijon dressing

The salad’s citrus-Dijon dressing deserves special attention. It’s what elevates this dish from everyday to exceptional. Fresh orange juice provides a light citrus tang, balancing the slight bitterness of arugula and the sweetness of beets. Apple cider vinegar sharpens the flavor, while honey rounds it out with gentle sweetness. Dijon mustard gives it a slight kick and emulsifies the mixture, ensuring a smooth texture. Finally, extra virgin olive oil brings richness and helps the dressing cling to the salad without overpowering the other ingredients. The balance of acidity, sweetness, and richness enhances every bite of the finished salad.

Step‑by‑Step Preparation of the Arugula Quinoa Salad with Chicken and Beets

Cooking and cooling the quinoa

Start by cooking your quinoa according to the package instructions—typically a 2:1 water-to-quinoa ratio works best. Bring the water to a boil, then add the quinoa, reduce the heat, and let it simmer covered until all liquid is absorbed, usually 15 minutes. Once cooked, fluff it gently with a fork and allow it to cool completely. Warm quinoa can wilt your greens and affect the texture of the salad. If you’re short on time, spread the cooked quinoa on a baking sheet to speed up the cooling process. This step is key to ensuring your Arugula Quinoa Salad with Chicken and Beets stays fresh and crisp.

Assembling the salad components

Once your quinoa is cool, the rest of the salad comes together quickly. In a large bowl or individual plates, layer the arugula as your base. Top it with cubed or shredded cooked chicken—grilled, baked, or even leftover rotisserie chicken works well. Sprinkle in the cooled quinoa for a hearty, chewy texture. Add diced beets next—ensure they’re well-drained if using canned ones to avoid sogginess. Toss in the chopped candied walnuts for sweetness and crunch, then scatter crumbled gorgonzola over the top. The result? A balanced, beautiful mix of flavor and color ready to be dressed.

Drizzling and tossing the dressing for best results

The final step is to dress your salad without overwhelming it. Whisk together the orange juice, Dijon mustard, apple cider vinegar, honey, olive oil, and a pinch of salt and pepper until emulsified. Drizzle the dressing lightly over the salad just before serving. Use salad tongs or clean hands to gently toss, making sure each bite is coated evenly without crushing the delicate greens. Taste and adjust the seasoning as needed. When done right, this final step allows each ingredient in the Arugula Quinoa Salad with Chicken and Beets to shine, transforming a simple combination into a crave-worthy dish.

Variations & Customizations of the Arugula Quinoa Salad with Chicken and Beets

Substituting or omitting ingredients (e.g., dairy-free, different greens)

One of the best parts of the Arugula Quinoa Salad with Chicken and Beets is how easy it is to tailor. For a dairy-free version, simply leave out the gorgonzola or substitute with a dairy-free cheese alternative made from nuts or coconut. If arugula’s peppery flavor isn’t your favorite, swap in baby spinach, mixed greens, or even butter lettuce for a milder base. You can also use rotisserie chicken or grilled tofu for a vegetarian protein switch. Even the beets can be changed out for roasted sweet potatoes or carrots if you’re craving something different but equally vibrant.

Using alternative dressings or nuts

While the citrus-Dijon dressing is a standout, you’re not locked into it. For a more savory flavor, consider a balsamic vinaigrette with a touch of maple syrup. Want something creamier? A Greek yogurt-based lemon dressing adds tang and richness. Nut-wise, candied walnuts offer sweet crunch, but you can switch to pecans, slivered almonds, or sunflower seeds for variety or allergy-friendly alternatives. Toasting your nuts before adding them enhances both texture and flavor. Small swaps like these keep the Arugula Quinoa Salad with Chicken and Beets fresh and exciting each time you prepare it.

Incorporating this salad into meal prep or batch cooking

This salad makes an excellent meal prep option with just a few tweaks. Store each component—quinoa, chicken, greens, beets, cheese, and nuts—in separate containers. Keep the dressing in a jar and only assemble when you’re ready to eat. This prevents wilting and keeps everything crisp. It’s perfect for packing lunches or having a healthy dinner ready to go. You can also double the recipe to make it a centerpiece for a weekend brunch or casual dinner party. With smart prep, this Arugula Quinoa Salad with Chicken and Beets becomes more than a recipe—it’s a meal plan essential.

Serving Suggestions & Pairings for the Arugula Quinoa Salad with Chicken and Beets

Ideal portioning, presentation and yield

This recipe yields four generous servings, ideal for lunch, dinner, or a light but satisfying post-workout meal. To elevate presentation, plate the Arugula Quinoa Salad with Chicken and Beets on wide, shallow bowls or wooden salad boards. Layer the arugula first, then arrange the other components in clusters—chicken, quinoa, beets, cheese, and walnuts—before tossing. This makes the salad visually striking and allows diners to identify ingredients easily. Serve the dressing in a small pitcher on the side for guests to add at their own pace. Whether it’s a weekday meal or part of a weekend brunch spread, this salad always looks impressive.

What to serve alongside (link to fish taco salad / Italian tuna green bean salad)

While this salad holds up well as a complete meal, it also plays well with others. Pair it with a zesty companion like our refreshing Fish Taco Salad to bring a coastal flair to your table, or serve it alongside the briny freshness of our Italian Tuna Green Bean Salad for a Mediterranean-inspired feast. Both options complement the earthiness of the beets and richness of the gorgonzola beautifully. Add a slice of rustic bread or a small cup of vegetable soup to round out the meal without weighing it down.

Storage, leftovers and freshness tips

This salad is best served fresh, but it can be partially prepped and stored with care. Keep greens separate from moist ingredients like beets and dressing to avoid sogginess. Quinoa, chicken, and beets store well in the fridge for up to four days. Store the citrus-Dijon dressing in an airtight container for up to a week and shake before each use. If you plan to eat leftovers, add fresh arugula just before serving for optimal texture. By keeping components separate and assembling just before mealtime, your Arugula Quinoa Salad with Chicken and Beets stays crisp, fresh, and flavorful every time.

Troubleshooting Common Issues with the Arugula Quinoa Salad with Chicken and Beets

Quinoa gets soggy or under-cooked

If your quinoa turns out soggy, chances are you used too much water or didn’t let it steam properly after cooking. Use a 2:1 water-to-quinoa ratio and always drain excess moisture if needed. Once cooked, let it sit covered for 5 minutes, then fluff gently with a fork and cool completely before adding to the salad. For undercooked quinoa, just simmer a bit longer and ensure the grains become translucent with a visible “tail.” Well-cooked quinoa ensures the Arugula Quinoa Salad with Chicken and Beets has a light texture that complements the other ingredients without clumping.

Dressing too heavy or too tart

If your citrus-Dijon dressing tastes too sharp or acidic, you may have added too much vinegar or mustard. To fix it, whisk in a bit more honey or a splash of orange juice to balance the acidity. If it’s too thick or oily, increase the citrus juice or add a teaspoon of warm water to loosen the texture. For those sensitive to strong mustard flavors, reduce the Dijon or opt for a milder whole grain variety. The goal is a bright but balanced dressing that lifts the flavors of the Arugula Quinoa Salad with Chicken and Beets without overpowering them.

Salad components wilt or get soggy – how to keep everything crisp

Nobody likes a soggy salad. To prevent this, store your arugula and dressing separately until just before serving. If you’re packing the salad for lunch, keep wet ingredients like beets in a small container and layer sturdier components like quinoa and chicken under the greens to act as a moisture barrier. Also, pat canned or cooked beets dry with paper towels to reduce moisture. Keeping your candied walnuts in a separate container until serving also preserves their crunch. These simple tweaks ensure your Arugula Quinoa Salad with Chicken and Beets remains crisp, colorful, and delicious down to the last bite.

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Conclusion

The Arugula Quinoa Salad with Chicken and Beets is more than just a healthy recipe—it’s a customizable, prep-friendly, and flavor-rich dish that fits effortlessly into any lifestyle. Its combination of textures, nutrients, and bold flavors ensures it’s not just satisfying, but crave-worthy. Whether you’re serving it for a casual lunch, prepping for the week, or adding variety alongside favorites like our fish taco salad and Italian tuna green bean salad, this salad brings freshness and nourishment to your table in every bite.

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