Looking for a hearty, satisfying breakfast that keeps you full and energized? This Herb-Marinated Chicken and Spelt Berry Breakfast Salad is a powerful way to start your morning. Featuring tender chicken, nutty spelt berries, and fresh vegetables, this protein-packed meal combines savory flavors and wholesome nutrition in every bite.
What Is Herb-Marinated Chicken and Spelt Berry Breakfast Salad?
This breakfast salad combines grilled herb-marinated chicken breast with chewy spelt berries, colorful vegetables, and a light vinaigrette. The balance of lean protein, complex carbs, and fiber makes it a smart choice for anyone seeking a healthy breakfast that tastes amazing and fuels the body effectively.
Spelt berries are ancient whole grains known for their nutty flavor and chewy texture. When paired with chicken marinated in herbs like rosemary and thyme, the contrast in texture and burst of flavor makes this meal both nutritious and enjoyable.
Health Benefits and Nutritional Highlights
High Protein for Sustained Energy
Chicken breast is a lean source of high-quality protein, which helps maintain muscle mass and keeps you feeling full longer. Consuming protein in the morning has been shown to support appetite regulation and reduce snacking later in the day.
Whole Grains for Digestive Health
Spelt berries are rich in fiber and essential minerals like magnesium and iron. They promote healthy digestion, assist with blood sugar regulation, and give sustained energy without causing spikes or crashes.
Vegetable Boost
Adding a mix of vegetables like spinach, cucumbers, and cherry tomatoes increases the recipe’s vitamin content and freshness. They provide antioxidants and help meet your daily servings of produce easily.
Precautions
Spelt contains gluten, so it’s not suitable for those with celiac disease or gluten sensitivity. Also, watch portion sizes if you are on a low-carb or low-calorie plan. As with any recipe, moderation and balance are key.
Herb-Marinated Chicken and Spelt Berry Breakfast Salad Recipe
Ingredients
- 1 cup cooked spelt berries (uncooked yield: 1/3 cup dry)
- 1 boneless, skinless chicken breast
- 1 tablespoon olive oil
- 1 teaspoon fresh rosemary, chopped
- 1 teaspoon fresh thyme, chopped
- 1 garlic clove, minced
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 cup baby spinach leaves
- 1/2 cup cherry tomatoes, halved
- 1/4 cup cucumber, sliced
- 1 tablespoon lemon juice
- 1 teaspoon Dijon mustard
- Optional: 1 tablespoon grated Parmesan or feta cheese
Instructions
- Marinate the Chicken: In a small bowl, combine olive oil, rosemary, thyme, garlic, salt, and black pepper. Rub mixture over the chicken breast. Let it marinate for at least 20 minutes (or overnight for more flavor).
- Cook the Chicken: Heat a skillet or grill over medium-high heat. Cook the chicken for 5–6 minutes per side or until it reaches an internal temperature of 165°F (74°C). Remove from heat and let it rest for 5 minutes, then slice into strips.
- Prepare the Spelt Berries: If not already cooked, simmer 1/3 cup dry spelt berries in 1.5 cups water for 40–50 minutes until tender. Drain excess water and let cool.
- Assemble the Salad: In a large bowl, mix cooked spelt berries with spinach, cherry tomatoes, cucumber, and cheese (if using). Top with sliced chicken.
- Make the Dressing: In a small bowl, whisk together lemon juice, Dijon mustard, and a splash of olive oil if desired. Drizzle over the salad and toss lightly.
Tips for Serving and Storing
This salad is best enjoyed fresh but can be made ahead and stored in the refrigerator for up to 2 days. For meal prep, keep the dressing separate until ready to serve to maintain texture. It also works well as a lunch or light dinner option.
Conclusion
The Herb-Marinated Chicken and Spelt Berry Breakfast Salad is more than just a meal; it’s a fuel-packed way to power your morning with clean, wholesome nutrition. Whether you’re looking for a new breakfast idea or a way to introduce more whole grains into your diet, this recipe checks all the boxes—delicious, balanced, and easy to prepare.
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