Arugula Chicken & Berry Bowl: A Fresh High-Protein Lunch
Updated: Sep 18
If you’re looking for a quick lunch that’s fresh, colorful, and actually satisfying, this Arugula Chicken & Berry Bowl is one of my favorites.
It combines peppery arugula, broccoli sprouts, chicken, fresh berries, and crunchy pistachios with a simple olive oil and balsamic dressing.
There’s no complicated dressing to make and very little prep involved. If you already have cooked chicken in the refrigerator, you can put the entire bowl together in about five minutes.
Why I Love This Bowl
I love meals that give you a good balance of protein, healthy fats, fiber, and colorful plant foods without requiring a long list of ingredients.
This bowl checks all of those boxes.
The chicken provides protein to make the salad more satisfying, while the pistachios add healthy fats and crunch. Arugula, broccoli sprouts, blueberries, and strawberries give you a variety of plant foods in a single meal.
And most importantly—it tastes good.
The sweetness of the berries works surprisingly well with peppery arugula and balsamic vinegar.
Why Add Broccoli Sprouts?
Broccoli sprouts are one of my favorite additions to salads and bowls.
They're young broccoli plants that contain glucoraphanin, a compound that can be converted into sulforaphane in the body.
Sulforaphane has been widely studied for its effects on cellular defense pathways and antioxidant-related processes. But you don't need to think of broccoli sprouts as a supplement or a "superfood" to benefit from eating them.
They're simply an easy way to add another nutrient-dense cruciferous vegetable to your diet.
I like their slightly peppery flavor in this recipe because it blends perfectly with the arugula.
Don't Be Afraid of Fruit in Your Salad
Fruit is one of the easiest ways to make a basic salad much more interesting.
Blueberries and strawberries add natural sweetness without needing a sugary dressing.
They also provide vitamin C, fiber, and a variety of naturally occurring plant compounds.
Berries are especially easy to throw into salads because there's almost no preparation involved.
Wash them, slice the strawberries, and you're done.
💡 Dr. Stephanie’s Tip: One of the easiest ways to improve the variety in your diet is to look at the colors on your plate. Instead of eating the same vegetables every day, rotate greens, berries, herbs, cruciferous vegetables, root vegetables, and other colorful plant foods throughout the week.
Arugula Chicken & Berry Bowl
Makes 1 serving
Ingredients:
2 large handfuls arugula
½ cup broccoli sprouts
4 oz shredded rotisserie or cooked chicken
¼ cup fresh blueberries
¼ cup sliced strawberries
⅛ cup shelled pistachios
Mineral sea salt, to taste
Black pepper, to taste
Extra-virgin olive oil
Balsamic vinegar
Directions:
Add the arugula and broccoli sprouts to a large salad bowl.
Top with the shredded chicken, blueberries, sliced strawberries, and pistachios.
Season lightly with sea salt and freshly ground black pepper.
Drizzle with extra-virgin olive oil and balsamic vinegar just before serving.
Toss everything together and enjoy.
Make It Your Own
This is an easy recipe to change depending on what you already have in the refrigerator.
Try swapping blueberries or strawberries for raspberries or blackberries. You could also add avocado, cucumber, walnuts, pumpkin seeds, goat cheese, or fresh herbs.
If you're using rotisserie chicken, check the ingredient list if you need to avoid gluten or other specific ingredients.
For meal prep, keep the olive oil and balsamic vinegar separate and add them right before eating so the arugula stays fresh.
A Simple Way to Build a Better Lunch
One thing I see often is a lunch that's either too small to be satisfying or so complicated that no one has time to make it during a busy workday.
It doesn't have to be that way.
Start with a protein, add plenty of colorful plants, include a source of healthy fat, and make it taste good enough that you actually look forward to eating it.
This bowl is a perfect example.
It takes only a few minutes to assemble, it's full of different flavors and textures, and it feels like a real meal—not a sad desk salad.
And if you're in perimenopause and feel completely confused about what you should be eating, my Perimenopause Food Therapy Guide helps you discover your Chinese medicine pattern and learn how to eat for it. It includes food lists, shopping guides, lifestyle recommendations, and 30 macro-balanced recipes.
Comments