Mediterranean Crispy Rice Chicken Salad with Hummus Dressing is proof that salads can be delicious and satisfying. It’s loaded with juicy baked chicken, crunchy golden crispy rice, fresh chopped veggies, and tossed in a creamy hummus-based dressing that’s packed with flavor. This is my go-to when I want something high in protein, and veggie packed. Since it has no lettuce it won't get soggy and is perfect for meal prep.
I love a good salad recipe. For more yummy salad recipes try my harvest chicken and radicchio salad or my sushi tuna salad.
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Why you'll love this high protein chicken salad and cabbage salad
- Simple + approachable. Crispy rice, baked chicken, and fresh chopped veggies come together with a short list of pantry-friendly ingredients for an easy, no-fuss meal.
- Bold, balanced flavors. Briny olives, tangy feta, and sun-dried tomatoes are balanced by a creamy hummus dressing that ties everything together.
- High in protein + fiber. Chicken, cabbage, and crispy rice make this salad filling, satisfying, and nutrient-dense without feeling heavy.
- Meal prep friendly. The sturdy cabbage base holds up well in the fridge, making this perfect for make-ahead lunches or quick weeknight dinners.
Ingredients
- Hummus – the base of the creamy, flavorful dressing
- Water – thins the hummus into a pourable dressing
- Mustard – adds tang + helps emulsify the dressing
- Apple cider vinegar – brightens and balances the richness
- Salt + black pepper – to taste
- Jasmine rice – baked until golden and crispy for crunch
- Olive oil – helps the rice (and chicken) crisp and adds richness
- Garlic powder – savory flavor for the crispy rice + chicken
- Onion powder – rounds out the seasoning blend
- Chicken breasts – baked and shredded for lean protein
- Olives – briny, salty bite throughout
- Feta cheese – creamy + tangy finish
- Fresh parsley – fresh, herby lift
- Green cabbage – crunchy base that holds up well
- Cucumber – cool, crisp freshness
- Sun-dried tomatoes – concentrated, sweet-savory Mediterranean flavor
See the recipe card for full information on ingredients and quantities.
Substitutions
- Apple cider vinegar: Swap with red wine vinegar or lemon juice for a slightly brighter finish.
- Chicken breast: Tofu or chickpeas both work here,
- Feta: Goat cheese or a dairy free feta works.
- Sun-dried tomatoes: Fresh tomatoes work here.
Step-by-Step Instructions for
Step 1
Season rice and bake until crispy.
Step 2
Season chicken and bake.
Step 3
Mix together dressing.
Step 4
Shred chicken, toss together salad and enjoy.
Storage instructions
Store leftovers in an airtight container in the fridge for up to 5 days.
Recipe Pro-Tips
Use day-old rice for max crispiness. Freshly cooked rice holds more moisture; chilled, leftover rice crisps up faster and more evenly. If you don't have day old rice cook your rice and pop it in the fridge for 30 minutes.
Use a good quality and flavorful hummus for the best tasting dressing. I recommend Ithaca Hummus.
Season at the end if needed. Feta, olives, and sun-dried tomatoes add saltiness, so taste the salad after tossing before adding more salt.
Recipe FAQS
Yes - just sub out the chicken with chickpeas or tofu.
I recommend a super flavorful hummus, one with lemon, herbs or garlic (or all 3). I like Ithaca hummus.
Yes - since this salad has a cabbage base it won't get soggy.
Other salads to try
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Mediterranean Crispy Rice Chicken Salad with Hummus Dressing
Equipment
Ingredients
Hummus dressing
- ⅔ cup Lemon Garlic Hummus I like Ithaca hummus
- ½ cup water
- 1 tablespoon mustard
- 2 tablespoons apple cider vinegar
- Salt and pepper to taste
Crispy rice
- 2 cups day old cooked jasmine rice*
- 2 tablespoons olive oil
- 1 teaspoon salt
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
Baked chicken
- 1 pack chicken breast 2 breasts, about 1.2-1.6 lbs
- 1 tablespoon olive oil
- 1 teaspoon salt
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- Pinch black pepper
Other ingredients
- 1 block crumbled feta
- 1 bunch parsley - finely chopped
- ½ medium cabbage finely chopped about 4-5 cups
- 1 cucumber - diced into small cubes
- 4 oz sun-dried tomatoes - finely chopped not in olive oil, from a pack
- 8 oz kalamata olives - halved any olive works
Instructions
- Preheat oven to 425 degrees.
- Add all dressing ingredients to a bowl or jar, whisk together until smooth.
- Add rice to a sheet pan lined with parchment paper, toss with oil, salt, garlic powder and onion powder. Bake for 30-40 minutes, until desired level of crispness is reached.
- Add chicken breasts to a sheet pan lined with parchment paper. Coat in oil, salt, onion powder, garlic powder and black pepper. Add seasonings and oil to both sides of the chicken breast. Bake for 20-30 minutes, until a meat thermometer reads 165 degrees.
- Shred chicken using either a fork or a hand mixer.
- Add all salad ingredients - including rice and chicken - to a large bowl and toss with the dressing. Taste and add more salt and pepper if desired, I added a tiny pinch of salt. Divide out and serve.
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