The perfect summertime blueberry corn chicken salad with grilled corn, shredded chicken, roasted pecans and a maple balsamic dressing. Southern comfort food made healthy!
Y’all – this antioxidant rich, immune boosting baby is loaded with heart healthy, brain powering, and gut nourishing ingredients. Talk about a superfood salad fit for a queen!!
Comprised of seasonal fruits and veggies, healthy fats, protein, and a light maple vinaigrette, this colorful meal-sized salad is not only beautiful on the table, but a wellness package in disguise.
We hear health buzzwords thrown around all the time, but do you actually know what they mean? Let’s break down this superfood salad so we can see where it get its power.
Antioxidants prevent or reduce free radical damage to our cells that can cause inflammation and contribute to the formation of various long-term ailments (infections, diseases, and cancer).
Immunity is the ability to defend our bodies from toxins and infection, which is managed by our greater immune system. Beyond our genetics, our lifestyles play a key role in the strength or weakness of this system. Poor diet, lack of sleep, little exercise, and chronic stress decrease our immunity by straining our internal organs.
Heart healthy aids in lowering your blood pressure and keeps your cholesterol in line promoting heart optimization.
Pecans are considered cholesterol-lowering foods (as are most nuts), while blueberries have been shown to decrease bad cholesterol, raise good cholesterol, and lower blood pressure naturally!
Prebiotics are the non-digestible food sources that the probiotics use as fuel. Maple syrup contains the prebiotic inulin, and recent studies have shown wild blueberries have prebiotic potential as well.
Blueberries are also a natural source of soluble and insoluble fiber, similar to the fiber found in pecans, which helps keep you regular if you catch my drift.
Ingredients in Blueberry Corn Salad
Alright, so now we know why this blueberry corn chicken salad is super nourishing. Here’s what you’ll need:
spring mix or baby greens
grilled and shredded chicken – for some added protein.
corn – you can use fresh, frozen that’s been thawed or leftover grilled corn cut off the cob.
red onion – some diced onion for some added crunch.
avocado oil – a great oil for high heat cooking and baking!
blueberries – for a natural source of antioxidants.
pecans – a great way to lower cholesterol naturally.
maple syrup and sea salt – for some sweet and salty seasoning to toast your pecans in.
maple balsamic dressing – a super simple dressing consisting of olive oil, balsamic vinegar, maple syrup, dijon mustard, salt, and pepper.
Notes & Substitutions
Pecans – Not a fan of pecans? Swap in a different nut!
Red onion – Not a fan of red onion feel free to use yellow onion instead.
Mix-ins – Feel free to get creative in the kitchen and add your own toppings to the salad. Avocado, goat cheese, or pepitas would be great additions!
I highly recommend trying this recipe ASAP as it’s perfect while fresh corn and blueberries are in season, and makes an easy dinner if you have leftover grilled chicken or corn from a summertime weekend cookout.
If you want to meal prep this carrot salad, it can be refrigerated overnight in an air tight container. Just garnish with the toasted pecans just before serving.
If you make this blueberry corn chicken salad definitely let me know how it turns out by leaving a comment and a star rating. Your feedback helps me and other EBF readers!
Blueberry, Corn and Chicken Salad with Maple Dressing
5 from 4 votes
The perfect summertime blueberry corn chicken salad with fresh blueberries, grilled corn, shredded chicken, roasted pecans and a maple balsamic dressing.
1cupcorn, fresh, frozen that’s been thawed or leftover grilled corn cut off the cob
1/2cupred onion, diced
Maple Balsamic Dressing:
1/2teaspoonsea salt and pepper
Roast pecans: Pre-heat oven to 350°. Line a baking sheet with parchment paper. Add pecans to the sheet and toss with maple syrup and sea salt. Bake for about 10 minutes. Remove from oven, toss and allow to cool completely. This step can be done a day in advance.
Prepare dressing: Whisk together olive oil, balsamic vinegar, maple syrup, mustard, salt and pepper in a small bowl. Set aside.
Prep onions: Heat 1 teaspoon oil over medium heat in a medium sauté pan. Add diced onions and cook until translucent and starting to brown, about 7-8 minutes. If you’re using raw or thawed corn, you can add it to the sauté pan with the onion for extra flavor. If you’re using leftover grilled corn, there’s no need to add it.
Prep salads: Grab 3-4 plates and load on salad ingredients starting with a base of greens, shredded chicken, corn, onion, blueberries and maple roasted pecans. Serve with maple balsamic dressing, allowing everyone to add as much or as a little as they’d like. Store any leftover dressing in the fridge for later.
Pecans – Not a fan of pecans? Swap in a different nut!Red onion – Not a fan of red onion feel free to use yellow onion instead.Mix-ins – Feel free to get creative in the kitchen and add your own toppings to the salad. Avocado, goat cheese, or pepitas would be great additions!Dressing – I love the maple balsamic dressing I created for this salad but any dressing would work if you’re in a pinch. Some options: poppyseed dressing, cilantro lime dressing, white balsamic vinaigrette or lemon vinaigrette.