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Baked popcorn chicken salad bowls square image

Baked Popcorn Chicken Salad Bowl

Summer Yule
My baked popcorn chicken salad bowl contains tender chicken bites that have been breaded in seasoned wheat germ. You'll love this low-calorie meal prep!
5 from 1 vote
Prep Time 20 mins
Cook Time 20 mins
Total Time 40 mins
Course Lunch
Cuisine American
Servings 4
Calories 414 kcal


For the baked popcorn chicken:

  • 1 lb. chicken breast strips, cut into small pieces (454 grams; I cut chicken tenders into thirds)
  • 1 large egg
  • 1 tablespoon ground flaxseed
  • ½ cup wheat germ
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • ½ teaspoon smoked paprika
  • ¼ teaspoon black pepper
  • ¼ teaspoon salt
  • cooking oil spray of choice

For the mustard vinaigrette:

  • 1 tablespoon lemon juice
  • 1 clove garlic, finely chopped
  • 1 tablespoon Dijon mustard
  • 2 tablespoons white wine vinegar
  • 2 tablespoons olive oil
  • ¼ teaspoon dried thyme
  • ¼ teaspoon dried parsley

For the salads:

  • 8 cups baby lettuce mix
  • 1 cup spicy mustard microgreens (or other microgreens of choice)
  • 4 Persian cucumbers, sliced
  • 5 ounces roasted red peppers, sliced (142 grams; from a jar)
  • 4 scallions, sliced
  • 12 radishes, sliced (I used a multi-color radish mix)
  • 4 ounces fat-free feta, crumbled (113 grams)
  • 4 tablespoons sunflower seeds


To make the baked popcorn chicken:

  • Preheat the oven to 400°F (200°C).
  • Mist a baking tray with the cooking oil spray.
  • Crack the egg into a bowl and whisk it.
  • In a second bowl, stir together the wheat germ, flax, and all of the spices listed under "for the popcorn chicken."
  • Instead of dipping the pieces of chicken individually, I dropped them all into the bowl with the egg and stirred thoroughly to coat them.
  • Next, I drained the coated chicken pieces and stirred them into the bowl with the wheat germ. Each piece of chicken should be generously coated with the wheat germ mixture on all sides.
  • Arrange the chicken pieces in a single (non-touching) layer on your baking tray. Lightly mist them with the cooking spray to help them crisp up.
    Baked popcorn chicken
  • Bake the chicken for 20 minutes total, flipping them halfway through cooking time. While the chicken cooks, work on the rest of the salad.

To make the mustard vinaigrette:

  • Put all of the "for the mustard vinaigrette" ingredients in a jar with a lid. Give the jar a good shake to thoroughly combine the ingredients. Distribute the vinaigette evenly between four salad dressing cups.

To assemble the salads:

  • Get out four containers that you will use to hold the salads. Divide the baby lettuce mix evenly between the four containers.
  • Top each salad container with ¼ each of the baked popcorn chicken, microgreens, cucumber, roasted red pepper, scallions, radish, feta, and sunflower seeds.
  • Drizzle the salad with the vinaigrette when you are ready to eat. Enjoy!


This is a level 1 recipe (may help support fat loss). Salads that include a lot of non-starchy veggies are a great way to get a low-calorie, high-volume meal! If you need a higher energy meal, switch to whole milk feta.
I used to make a version of popcorn chicken salad that included all kinds of goodies like blue cheese, whole grain croutons, and homemade crispy onions. (Scrumptious and so rich!) Adding any of those to your salad is another easy and tasty way to boost calories if you have higher energy needs.


Calories: 414kcal
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