Hawaiian Chicken Salad: Gluten-Free & Whole Health Flexi-Plan

I’ve created a tropical Hawaiian chicken salad that’s both gluten-free and perfect for anyone following the Whole Health Flexi-Plan. It combines juicy chicken, sweet pineapple, crisp veggies, and a zesty dressing for a light yet satisfying meal.

Why You’ll Love This Recipe

I love how this salad brings together sweet and savory flavors with a splash of citrus—no heavy mayo but still creamy and delicious. It’s a vibrant, balanced dish that fits my gluten-free and health-conscious lifestyle, while still feeling indulgent thanks to juicy pineapple and tender chicken.

Ingredients

(here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

• cooked chicken breast or thigh, diced or shredded

• fresh pineapple chunks (or canned in juice, drained)

• red bell pepper, diced

• cucumber, diced

• red onion, thinly sliced

• scallions or green onions, sliced

• cilantro or parsley, chopped

• avocado, diced (optional for creaminess)

Dressing

• plain Greek yogurt or dairy-free yogurt

• lime juice and zest

• honey or maple syrup

• Dijon mustard

• olive oil

• salt and pepper

Directions

1. I combine the cooked chicken, pineapple, bell pepper, cucumber, onion, scallions, cilantro (and avocado if using) in a large bowl.

2. In a small bowl, I whisk together Greek yogurt, lime juice and zest, honey, Dijon mustard, olive oil, salt, and pepper until smooth.

3. I pour the dressing over the salad mixture and toss gently, ensuring everything is coated without bruising the avocado.

4. I taste and adjust—sometimes I add a splash more lime or a pinch more salt for brightness.

5. I serve it chilled or at room temperature, whichever feels best at the moment.

Servings and timing

This recipe serves about 4 people as a main or 6 as a side.

• Prep time: 15 minutes

• Total time: 15 minutes

Variations

• Make it plant-based: I substitute chickpeas or white beans for chicken to make it vegetarian.

• Swap the fruit: I use mango or mandarin orange segments instead of pineapple for a different tropical twist.

• Add crunch: I toss in chopped macadamia nuts or sliced almonds for extra texture.

• Spice it up: I include a diced jalapeño or a pinch of crushed red pepper flakes in the dressing.

storage/reheating

I store leftovers in an airtight container in the fridge for up to 2 days. Since the avocado and dressing can cause moisture over time, I drain off any excess liquid before serving and give the salad a quick toss. It’s best eaten cold or at room temperature—no reheating needed.

FAQs

How do I make sure this salad stays gluten-free?

I check labels on ingredients like mustard, yogurt, and canned pineapple to ensure they’re certified gluten-free.

Can I use rotisserie chicken instead of cooking my own?

Absolutely—I often use shredded rotisserie chicken for convenience and flavor.

Will the avocado brown?

It might slightly but tossing it in the lime-dressing and storing the salad cold helps slow browning. I also like to add avocado right before serving for peak freshness.

What if I don’t like cilantro?

I substitute parsley, basil, or even mint for a different herbal flavor without the cilantro taste.

Can I prep this salad ahead for meal prep?

Yes—I prep everything and store the dressing separately. I combine them when ready to serve to keep ingredients fresh and crisp.

Conclusion

This Hawaiian chicken salad is a deliciously fresh, gluten-free, Whole Health-friendly dish that feels like a mini vacation in every bite. I love its vibrant flavors and ease—once I made it, I knew it would be a staple for healthy lunches or light dinners.