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Honey Mustard Chicken, Pumpkin and Chickpea Salad

A colourful, high-protein meal combining grilled chicken, roasted pumpkin, chickpeas and fresh vegetables with a creamy honey mustard sauce.


Serves: 1

Prep Time: 10 minutes

Cook Time: 30 minutes

Difficulty: Easy


Bowl of grilled chicken salad with spinach, chickpeas, cherry tomatoes, squash, red onion, and creamy dressing on a wooden table

Ingredients


Salad


  • 150 g chicken breast, sliced into strips

  • 150 g pumpkin, cut into bite-sized cubes

  • 100 g cooked brown and wild rice blend

  • 60 g canned chickpeas, drained and rinsed

  • 1 large handful baby spinach

  • 5 cherry tomatoes, halved

  • ¼ small red onion, thinly sliced

  • 20 g feta, crumbled

  • 1 tsp olive oil

  • ½ tsp dried mixed herbs

  • Salt and black pepper, to taste


Honey Mustard Sauce


  • 25 g plain Greek yoghurt

  • 2 tsp Dijon mustard

  • 2 tsp honey

  • 1 tsp lemon juice or apple cider vinegar

  • ½ tsp olive oil

  • 1-2 tsp water, if needed

  • Salt and black pepper, to taste


Method


  1. Preheat the oven to 200°C or 180°C fan-forced.

  2. Place the pumpkin on a lined baking tray. Drizzle with half of the olive oil, season with salt and pepper and toss to coat.

  3. Roast for 25–30 minutes, turning halfway through, until tender and lightly caramelised.

  4. Season the chicken with the mixed herbs, salt and pepper.

  5. Heat the remaining olive oil in a non-stick frying pan over medium-high heat. Cook the chicken for 4–5 minutes on each side, or until golden and cooked through.

  6. Combine the Greek yoghurt, Dijon mustard, honey, lemon juice and olive oil in a small bowl. Add a little water until the sauce reaches your preferred consistency.

  7. Add the cooked rice, chickpeas, spinach, cherry tomatoes and red onion to a bowl.

  8. Top with the roasted pumpkin, chicken and crumbled feta.

  9. Drizzle over the honey mustard sauce and gently toss everything together before serving.


Approximate Nutrition

Calories

Protein

Carbohydrates

Fat

Fibre

650 kcal

48 g

69 g

18 g

10 g

Nutrition will vary depending on the rice blend, feta and the exact amount of sauce used.


Ingredient Swaps


Protein


Choose one:


  • Chicken breast

  • Lean turkey

  • Prawns

  • Salmon

  • Firm tofu


Carbohydrates


Choose one:


  • Brown and wild rice

  • Jasmine rice

  • Quinoa

  • Pearl couscous

  • Roasted sweet potato


Vegetables


Choose any combination:


  • Pumpkin

  • Sweet potato

  • Baby spinach

  • Rocket

  • Cherry tomatoes

  • Cucumber

  • Capsicum

  • Red onion


Cheese


Choose one:


  • Feta

  • Goat’s cheese

  • Reduced-fat feta

  • Dairy-free feta

  • Leave it out entirely


Sauce


The Greek yoghurt creates a creamy sauce while keeping it lighter than a traditional mayonnaise-based dressing.


You can also use:


  • A bottled honey mustard dressing

  • Dijon mustard and honey without yoghurt

  • Lemon and olive oil

  • Balsamic dressing


Meal Prep


Cook a larger batch of the chicken, pumpkin and rice and divide it between airtight containers.

Keep the spinach and honey mustard sauce separate until you are ready to eat. This prevents the spinach from wilting and helps the salad remain fresh.

Store in the refrigerator for up to three days. Eat the salad cold or reheat the chicken, pumpkin and rice before adding the fresh vegetables and sauce.

The recipe can easily be doubled or tripled to prepare several lunches at once.


Coach Notes


  • Chicken breast provides a large serving of high-quality protein to support muscle recovery and development.

  • Chickpeas contribute additional protein and fibre, helping make the meal more filling.

  • The rice and roasted pumpkin provide carbohydrates that can help fuel training and replenish energy afterwards.

  • Using Greek yoghurt in the honey mustard sauce creates a creamy texture without relying entirely on mayonnaise or oil.

  • Honey and olive oil are nutritious ingredients, but their calories can add up quickly. Measuring the sauce ingredients keeps the serving consistent.

  • Add more rice or pumpkin when you need additional carbohydrates around demanding training. Reduce the rice slightly and add more salad vegetables if you want a lighter meal.


Shopping List


Protein


  • Chicken breast


Fresh Produce


  • Pumpkin

  • Baby spinach

  • Cherry tomatoes

  • Red onion

  • Lemon


Refrigerated


  • Plain Greek yoghurt

  • Feta


Pantry


  • Brown and wild rice blend

  • Canned chickpeas

  • Dijon mustard

  • Honey

  • Olive oil

  • Dried mixed herbs

  • Salt

  • Black pepper

  • Apple cider vinegar (optional)

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