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Spiced Chicken Strips with Fresh Salad & Yogurt Sauce

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I’ve always found that the simplest recipes tend to bring the most comfort, especially on busy weeknights when time is tight but flavor still matters. This Spiced Chicken Strips with Fresh Salad & Yogurt Sauce plate has become one of my favorite go-to meals. It’s vibrant, filling, and surprisingly easy to prepare. The juicy, well-seasoned chicken paired with the crisp freshness of leafy greens and a cooling, herby yogurt sauce checks all the right boxes.

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There’s something deeply satisfying about the balance of warm, spiced meat against a cool, creamy drizzle and garden-fresh vegetables. Not only is this dish visually striking, but it’s also packed with nutrition and comes together in under 30 minutes. Whether I’m meal prepping for the week or plating up something wholesome and fast, this recipe never fails me.


Why You’ll Love This Spiced Chicken Strips with Fresh Salad & Yogurt Sauce

  • It’s loaded with flavor from pantry spices without needing a marinade.
  • You get lean protein, healthy fats, and fiber in one complete meal.
  • The cooling yogurt sauce adds creaminess without heaviness.
  • It’s endlessly customizable—add more greens, switch up the spices, or toss in grains.
  • You can serve it warm or cold, making it ideal for lunches and picnics.

What Spices Work Best for Chicken Strips?

When seasoning chicken for this recipe, I focus on building a bold yet balanced flavor. A mix of smoked paprika, garlic powder, cumin, and black pepper does wonders to bring out the natural savoriness of the chicken. The smoked paprika adds depth, while cumin offers an earthy punch. Garlic powder brings that warm aromatic note, and black pepper kicks things up just enough.

If you’re into heat, you can toss in a pinch of cayenne or chili flakes. I love how the spice crusts a bit during grilling or pan-searing, giving the strips a gorgeous golden char and locking in all the juices.


Options for Substitutions

Making this recipe your own is part of the fun. Depending on what’s in your pantry or your dietary needs, here are some easy swaps:

  • Chicken Breast: Try boneless chicken thighs for extra juiciness, or use tofu or halloumi for a vegetarian twist.
  • Greek Yogurt: Swap for sour cream or a dairy-free yogurt if you’re avoiding lactose.
  • Spices: Use store-bought Cajun or taco seasoning if you’re short on time.
  • Greens: Romaine, arugula, spinach, or a spring mix all work beautifully.
  • Tomatoes: Cherry tomatoes are great, but diced vine or heirloom tomatoes are just as delicious.

This flexibility is what makes the dish work whether you’re cooking from scratch or clearing out the fridge.


Ingredients for Spiced Chicken Strips with Fresh Salad & Yogurt Sauce

  • Chicken Breast
    Lean, high in protein, and cooks quickly—perfect for searing into juicy, flavorful strips.
  • Smoked Paprika
    Adds a rich, smoky flavor that defines the spice profile of the chicken.
  • Garlic Powder
    Gives a warm, savory kick that enhances the overall depth of seasoning.
  • Ground Cumin
    Brings in earthy tones that complement the smokiness and balance the yogurt sauce.
  • Black Pepper & Salt
    Essential for balancing all the spices and bringing out the chicken’s natural flavor.
  • Olive Oil
    Used for cooking the chicken and helping the spices stick; adds richness.
  • Greek Yogurt
    Thick, creamy, and tangy—it serves as the base for the sauce and cools down the spices.
  • Lemon Juice
    Brightens the yogurt sauce and cuts through the richness of the meat.
  • Dried Mint or Oregano
    Just a sprinkle adds freshness and a Mediterranean touch to the yogurt sauce.
  • Cherry Tomatoes
    Sweet, juicy, and vibrant—they bring freshness and contrast to the spiced chicken.
  • Mixed Greens
    A variety of leafy greens provides crunch, color, and nutrition, acting as the perfect bed for the chicken.
  • Fresh Basil (optional)
    Adds an herbal pop if you want to layer more flavor into the salad side.

Step 1: Prep the Chicken

Slice the chicken breasts into even strips, about 1 inch thick. Pat them dry with paper towels—this helps the seasoning stick and the chicken to sear better.


Step 2: Season Generously

In a bowl, combine smoked paprika, garlic powder, ground cumin, salt, and black pepper. Drizzle the chicken strips with olive oil, then rub the spice blend all over until well-coated. Let it sit while you prep the rest.


Step 3: Cook the Chicken

Heat a skillet or grill pan over medium-high heat. Once hot, lay the strips down in a single layer. Sear each side for 3–4 minutes until golden with light char marks and the inside is fully cooked. Set aside to rest.


Step 4: Make the Yogurt Sauce

In a small bowl, mix Greek yogurt, lemon juice, and a pinch of dried mint or oregano. Season lightly with salt and pepper. Stir until creamy and smooth.


Step 5: Assemble the Salad

On each plate, layer a handful of mixed greens and halved cherry tomatoes. Add fresh basil leaves if using. Slice the chicken strips further if needed and place them on top.


Step 6: Drizzle and Serve

Generously spoon the yogurt sauce over the chicken. Finish with a final crack of black pepper if you like, and serve immediately.


How Long to Cook Spiced Chicken Strips with Fresh Salad & Yogurt Sauce

Cooking the chicken strips takes about 6 to 8 minutes total—roughly 3–4 minutes per side on a hot skillet or grill pan. The goal is to achieve a golden crust while keeping the inside juicy and tender. Internal temperature should hit 165°F (74°C) to ensure it’s cooked through.

If you’re using chicken thighs or slightly thicker strips, give them a minute or two extra. Always let the chicken rest for a couple of minutes before slicing or serving—it helps seal in the juices.


Tips for Perfect Spiced Chicken Strips with Fresh Salad & Yogurt Sauce

  • Use Dry Chicken: Moisture prevents a good sear. Pat the chicken dry before seasoning.
  • Preheat Your Pan: A hot pan is essential to get that delicious golden crust on the strips.
  • Don’t Overcrowd: Cook the chicken in batches if necessary to avoid steaming instead of searing.
  • Balance the Sauce: Taste the yogurt sauce as you mix—lemon and salt can be adjusted to suit your palate.
  • Cut Evenly: Uniform strips cook evenly and make for better presentation.
  • Rest the Chicken: Letting the chicken sit a few minutes after cooking keeps it juicy.
  • Serve Immediately: This dish shines when served freshly cooked, especially the warm-cold contrast of the chicken and salad.

Watch Out for These Mistakes While Cooking

  • Skipping the Spice Rub Time
    Even a few minutes of sitting in the seasoning helps the chicken absorb more flavor. Don’t rush this step.
  • Using a Cold Pan
    Placing chicken into an under-heated pan leads to pale, soggy strips instead of that crave-worthy sear.
  • Overcooking the Chicken
    Going past 165°F dries it out. Use a thermometer or cut into one piece to check doneness.
  • Overloading the Pan
    Crowding causes steaming. Give each strip space so they caramelize instead of stew.
  • Serving Without Resting
    Cutting into the chicken right off the heat makes the juices run out. Let it rest a few minutes for maximum juiciness.
  • Making the Sauce Too Early
    Yogurt sauces can separate if left out too long. Mix just before serving to keep it creamy and fresh.

What to Serve With Spiced Chicken Strips with Fresh Salad & Yogurt Sauce?

Hummus and Pita Bread

A scoop of hummus and warm pita rounds out the meal with a Mediterranean flair.

Roasted Sweet Potatoes

Their natural sweetness complements the spice on the chicken and adds a comforting, warm side.

Couscous or Quinoa

Light, fluffy grains make it more filling and absorb the yogurt sauce beautifully.

Pickled Onions or Cucumbers

A sharp, tangy crunch contrasts the creamy sauce and spiced meat perfectly.

Grilled Corn on the Cob

Charred corn with a brush of butter and herbs adds texture and summer energy to the plate.

Olive Tapenade or Feta Crumbles

For extra salty bursts of flavor, both make a great topping to the salad.

Lentil Soup (served on the side)

If you’re looking for a heartier dinner, a small bowl of lentil soup adds fiber and earthiness.

Lemon-Herb Rice

Zesty and fragrant, it makes a great starch to carry the spices and tie the meal together.


Storage Instructions

If you have leftovers, this dish stores wonderfully with just a little care. Here’s how I handle it:

  • Chicken Strips:
    Let them cool completely, then store in an airtight container in the fridge for up to 4 days. You can reheat them in a skillet or microwave—just add a splash of water or olive oil to keep them moist.
  • Yogurt Sauce:
    Keep it in a separate container, covered, and chilled. It will last 2–3 days. Stir it well before using, as the lemon juice might cause slight separation.
  • Salad Greens:
    These are best stored dry and undressed in a sealed container with a paper towel to absorb moisture. Eat within 1–2 days for peak freshness.

For meal prep, I recommend storing all three components separately and assembling just before eating to preserve textures and flavors.


Estimated Nutrition (Per Serving)

This estimate assumes the recipe serves 2 generous portions:

  • Calories: ~430 kcal
  • Protein: ~38g
  • Carbohydrates: ~12g
  • Fat: ~25g
  • Fiber: ~3g
  • Sugar: ~4g
  • Sodium: ~500mg

Keep in mind, toppings and side dishes (like pita or grains) will adjust the totals. This is a high-protein, low-carb, nutrient-rich meal perfect for lunch or dinner.


Frequently Asked Questions

Can I use chicken thighs instead of breasts?

Absolutely! Chicken thighs are juicier and have a richer flavor. Just adjust the cooking time slightly since they may take a bit longer to cook through.


Can I make this recipe ahead of time?

Yes, you can cook the chicken and prep the yogurt sauce in advance. Just store everything separately and assemble before serving to keep it fresh.


Is this recipe gluten-free?

Yes, as long as you avoid serving it with gluten-containing sides like pita bread. The main ingredients are naturally gluten-free.


What can I use instead of yogurt?

If you’re dairy-free, try coconut yogurt or a cashew-based alternative. Sour cream also works if you’re just out of yogurt.


How do I know when the chicken is done?

The internal temperature should reach 165°F (74°C). If you don’t have a thermometer, cut into the thickest strip—it should be white and juicy, not pink.


Can I bake the chicken instead of searing it?

You can! Bake the strips at 400°F (200°C) for about 15–18 minutes, flipping once halfway through, until golden and fully cooked.


Can I double this recipe for guests?

Definitely. Just make sure to cook the chicken in batches to avoid overcrowding the pan, which can reduce the sear.


What if I don’t like cumin?

You can skip it or replace it with coriander or even a mild curry powder to maintain an earthy tone without the strong cumin taste.


Conclusion

Spiced Chicken Strips with Fresh Salad & Yogurt Sauce is one of those dishes that feels like a full meal without the weight. It’s quick, clean, and full of color—something I turn to when I want balance on a plate. Whether you’re hosting friends, meal prepping for the week, or just craving something wholesome yet bold, this recipe delivers. It’s comfort food with a healthy twist, and every time I make it, I’m reminded that flavor doesn’t have to be complicated.


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Spiced Chicken Strips with Fresh Salad & Yogurt Sauce


  • Author: Sara McKenney
  • Total Time: 20 minutes
  • Yield: 2 servings

Description

Juicy, golden spiced chicken strips served over a bed of fresh mixed greens and cherry tomatoes, finished with a creamy lemon-mint yogurt sauce. It’s a vibrant, protein-packed dish perfect for lunch or dinner.


Ingredients

  • 2 chicken breasts
  • 1 tsp smoked paprika
  • 1/2 tsp garlic powder
  • 1/2 tsp ground cumin
  • Salt and black pepper to taste
  • 1 tbsp olive oil
  • 1/2 cup Greek yogurt
  • 1 tbsp lemon juice
  • 1/4 tsp dried mint or oregano
  • 1 cup cherry tomatoes, halved
  • 2 cups mixed greens
  • Optional: fresh basil leaves

Instructions

  1. Slice the chicken breasts into 1-inch-thick strips and pat dry.
  2. In a bowl, mix paprika, garlic powder, cumin, salt, and pepper.
  3. Drizzle olive oil over the chicken and coat evenly with the spice mix.
  4. Heat a skillet over medium-high heat. Sear chicken for 3–4 minutes per side until cooked through.
  5. In a small bowl, combine yogurt, lemon juice, dried mint or oregano, and a pinch of salt and pepper. Mix well.
  6. On a plate, arrange mixed greens, cherry tomatoes, and basil if using.
  7. Place chicken strips on top and drizzle with yogurt sauce.
  8. Serve immediately and enjoy!
  • Prep Time: 10 minutes
  • Cook Time: 10 minutes

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