Grilled Chicken and Beetroot Salad with Apples and Beans

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This healthy beetroot salad is an easy salad recipe for all those who love beets and their naturally sweet flavor! This beet salad recipe includes smoked or grilled chicken, red kidney beans, red onion, apple, and a delicious mustard salad dressing.

The red beets make this vibrant salad a great option for healthy eating as a light lunch or as a side salad at your next dinner party!

Smoked Chicken and Beetroot Salad Cookrita 1

Many beet salad recipes are made with arugula or spinach leaves, however, this salad is slightly different and has been in our family for generations.

The addition of grilled chicken is totally optional and I often make different versions depending on what I am serving it with.

We like to serve it with soups such as creamy Chicken Gnocchi Soup and Butternut Squash Soup, and easy main courses Spicy Vodka Pasta and Zucchini Boats.

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Ingredients
How To Cook Beets - 4 methods
Instructions
Storing Instructions
Tips
Serving Suggestions
Frequently Asked Questions
Easy Salad Recipes
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Ingredients

Beans - I’ve used canned red kidney beans for this salad. The flavor of these beans is subtle, and I love the color that matches the vibrant beetroot. You can soak and cook your beans the day before assembling this salad if you don’t like using store-bought canned beans.
Beetroot - Use raw, trimmed beetroot. I baked my beetroot to soften it for this salad, but you could steam or boil it.
Apple - The green apple in this salad provides a lovely sweetness, tartness, and juiciness. Dice the apple into uniform 1-2 inch pieces. You can also use a ripe pear here.
Onion - The red onion is sliced thinly into half moons and provides sweetness. The red color is also great for blending in with the beetroot and kidney beans.
Chicken - I’ve used either smoked or grilled chicken, but you could use leftover roasted chicken breast, or diced rotisserie chicken.
Parsley - Sprinkle some fresh parsley over the assembled salad just before serving. Fresh mint and a sprinkling of crumbled feta cheese, goat cheese, blue cheese, or crunchy nuts are other delicious options.

For Dressing

Dijon mustard - You can also use yellow mustard for a milder taste.
Liquid honey - Regular honey could also be used to make this dressing, but I prefer the healthier raw honey that doesn’t undergo any processing. Maple syrup can be used too.
Lemon juice - Use freshly squeezed juice from a lemon over bottled lemon juice if possible.
Virgin olive oil - I use good quality virgin olive oil or extra-virgin olive oil for dressings and sauces.
Black pepper and salt - to taste.

For the full list of ingredients, please scroll down where you'll find the recipe card.

How To Cook Beets - 4 methods

In Oven. Wash and rub your beets. Pat dry the beetroot with paper towels. Prepare a baking sheet or casserole dish. Wrap beets in foil and bake for 1 hour in a preheated oven at 400 degrees Fahrenheit.

Pierce it with a knife to check the doneness. Let it cool touch and peel it. Cut into about 1-2 inch cubes.

It is my preferred method simply thanks to the delicious flavor preserved thanks to roasting and the beets become softened but not overly soft like with boiling.

In Instant Pot. Pour 1 cup cold water into the pressure cooker. Place a steamer basket in the Instant Pot, then place the beets in the basket.

Close the lid and cook at High Pressure for 25 minutes - 30 minutes. Quick Release and carefully open the lid.

On the Stovetop. Place the beets in a large pot and cover them with water. Bring to a boil, and then reduce heat.

Simmer the beets for about 45 minutes (medium beets) or more until fork-tender. For quicker cooking, chop the beets roughly.

Steamed - place the beets into a steamer basket and steam for 45 minutes or until the beets are easily pierced through with a knife. Steaming veggies helps to keep the most of their nutritional benefits.

Instructions

Wash and pat dry the beetroot with paper towels. You can steam it or boil it (about 45 minutes) or until it is easily pierced through with a knife.

Or you can bake it in the oven as I did.

Prepare a baking sheet or casserole dish. Wrap beets in foil and bake for 1 hour in a preheated oven at 400 degrees Fahrenheit.

Pierce it with a knife to check the doneness. Let it cool to touch and peel it. Cut into about 1-2 inch cubes.

Whisk the dressing ingredients in a small bowl or a mason jar and give it a good shake.

Prepare the rest of the ingredients in a large bowl and add the fresh beetroot. Pour in the dressing and mix to combine.

Garnish with a little bit of parsley or other fresh herbs, lemon zest, and goats cheese, and let rest for 15 minutes for flavors to blend.

beet salad with chicken ingredients in a bowl

Storing Instructions

Store the salad in the fridge for up to 48 hours but for best and fresh flavor consume within 24 hours.

Make ahead of instructions. You can easily cook the beets according to the methods mentioned above 2-3 days ahead and keep them refrigerated until ready to mix in the salad.

Tips

If possible, serve this salad cold but with beets a little warmer. You will make the beets separately anyway, and it is easy to add them later. The flavor combination is incredibly this way.
I’ve found the best way to cook beetroot for this salad is to cook it whole, unpeeled, wrapped in aluminum foil, and baked. This method helps preserve the beetroot's color and flavor and makes it juicy and soft.
To keep beets from staining your cutting board, lay a piece of parchment on top of it prior to slicing.
Before baking the beetroot, cut off the greens and root from the beetroot.
You can bake the beetroot for up to 3 days before assembling this salad and store it in an airtight container in the fridge.
This beetroot salad recipe would also pair beautifully with a balsamic dressing.
Wear gloves when cutting the roast beets or mixing the dressing with the salad ingredients, so you don't get purple hands.

Grilled chicken, smoked chicken, or store-bought rotisserie chicken is great for this salad. If you want to keep this salad looking pretty right up until serving, consider keeping some of the chicken pieces for garnishes on the top without mixing them with the rest of the ingredients.

Serving Suggestions

Combined with the smoked chicken and beans this salad is quite a meal on its own. Serve it as a part of different appetizers or as a side dish to any fall or winter meal.

This beet salad is a perfect side dish for any fall or winter meal. Enjoy this with Chicken Gnocchi Soup, Pasta, creamy Pumpkin Soup.

It’s a perfect salad for holidays, serve it for Thanksgiving with classic Green Bean Casserole, Mashed Potatoes, Sweet Potato Casserole, and many more.

Frequently Asked Questions

How healthy is beetroot salad?

Beetroot contains various macro and micronutrients which are beneficial to the proper functioning of your body.

This root vegetable keeps blood pressure stable, reduces inflammation, improves bowel and brain health, and is low in calories! Including beetroot in any salad is always a great idea!

Can you eat beets raw in a salad?

Beetroot is usually roasted or boiled before adding it to a salad as this helps to soften it for easier digestion.

If you want to use raw beets in your salad, wash and peel it, and then finely grate them to mix with the other salad ingredients.

What does beetroot go well with?

The sweetness of the beetroots and mellow flavor means you can pair it with lemon or lime juice, dairy-based dressings, and various kinds of meat (poultry, beef, pork, duck, or fish). They’re also super tasty with hard-boiled eggs.