There is no better time than now to treat yourself to a lively and refreshing peach salad. This recipe calls for hand-picked peaches, roasted chicken, corn, and red onion atop a bed of mixed lettuce.
Our chefs combine balsamic vinegar and Dijon mustard and drizzle it over the salad to tighten the dish with a tangy note. Also, our appetizer is fantastic for dining al fresco as it’s easy and make-ahead friendly.
Is Peach Salad Healthy?
Our summery peach salad is tasty and jam-packed with protein, fiber, vitamins, and minerals.
The peach is low in calories (258 calories per serving) and high in water content, making it a healthy choice for rehydrating. Besides, this fruit also offers a decent amount of vitamin C, approximately 6.6 mg per 3.5 oz.
Roasted chicken, walnuts, lettuce, and other ingredients also introduce a considerable amount of lean protein, healthy fats, and fiber to our diet. High protein intake has been shown to support physical health – especially muscle growth.
Moreover, we’ve kept a strict eye on the amount of cholesterol, sodium, and saturated fat, at 44.5 mg, 256.8 mg, and 2.3 g, respectively.
Ingredients for Peach Salad
You can easily find all these ingredients at your local grocery stores or even place an order online and have them delivered to your doorstep.
Why not take a closer look at some main items for this recipe?
Peaches: Our chefs opt for yellow peaches rather than their Asian counterparts (white peaches). Yellow peaches possess a more pronounced sweetness and acidity, which is perfect for salads. Also, white peaches lean more to the pricier side than the yellow kinds.
Chicken breast: If you’re a diet enthusiast, you must be familiar with the skin-less boneless chicken breast. Adding it to your menu is one of the most convenient and efficient ways to gain lean protein.
Lettuce: These act as a refreshing base for our salad toppings.
Corn kernels: The delicate, buttery flavor of corn helps balance out the strong taste of balsamic vinegar and Dijon mustard.
Walnuts and feta cheese: Nuts and cheese offer layers upon layers of flavor and texture to our salad. Walnuts’ earthiness followed by bitter notes complements the tangy, salty feta cheese – not to mention their intriguing crunchiness.
Dressing: The complexity of this sauce helps bring out the best of our peach salad. Once diving in with a fork, you will be hit by the zestiness of Dijon mustard, then come the sweet notes of fermented fig, cherry, or prune – an explosion of flavor.
Choosing the most suitable type of peach is a make-or-break decision as this fruit is the star of today’s dish.
According to Belinda Smith-Sullivan, writer of the “Just Peachy” book, this fruit falls into three categories: freestone, clingstone, and semi-freestone.
“Freestone” refers to those peach varieties whose flesh isn’t attached firmly to the pit, so it’s easier for you to prepare – ideal for baking.
On the other hand, “clingstone” peaches are great for eating out of the hand as their flesh clings tightly to the pit.
However, “semi-freestone” peaches have won our hearts as they provide the best of both worlds—noticeable sweetness without the stubborn, hard-to-remove pit.
How to Store Leftovers
To store the leftovers, our chefs suggest placing them in an airtight container and refrigerating them for up to 2 days. Freezing is not advisable as the vegetables may suffer from freezer burn and color change during this process or turn mushy after being thawed.
Our summer go-to peach salad presenting fresh fruit, vegetables, nuts, and cheese served with a balsamic mustard dressing will brighten up your holiday. Do try it out and share your thoughts with us by commenting below!
Pit and slice the peaches: Rinse the peaches under running water. Split each peach in half using a paring knife. Twist each half in opposite directions to separate them. Use a tip of a metal spoon to dig around the pit, then scoop it out. Repeat this process with the rest of the peaches.
Julienne the red onion: Use a sharpened knife to slice off the two ends. Peel away the outer skin. Discard them. Remove the core and start to julienne the onion.
Roast and chop the walnuts: Air-fry the raw walnuts at 300°F for 10 minutes. Set aside to cool before chopping them into bite-sized chunks.
Mince the garlic: Remove the garlic cloves from the bulb. Slice off the tips. Press the side of the knife onto each clove, then peel away the skin. Mince the freshly peeled garlic.
Chop the parsley: Place the parsley bunch on a cutting board. Cut off the long stems and chop the parsley finely.
Marinate the chicken breast: Place 8 oz chicken breast (1 piece) on a large plate. Add 1 tbsp olive oil, 1 tsp garlic, 1/2 tsp paprika, 1/2 tsp garlic powder, and 1/4 tsp salt. With your hands, gently massage the seasonings into both sides of the chicken breast.
Cook the chicken breast: Line the frying basket with parchment paper (optional). Place the well-seasoned chicken breast in the basket and air-fry at 375 °F for 12 minutes. No need to flip the meat halfway through the cooking. Once done, remove and set it aside to cool. Cut the roasted chicken breast into 2 1/2-inch slices for your salad.
Make the dressing: While waiting for the chicken to cook, make the sauce by combining 1 tbsp olive oil, 1 tsp traditional Dijon mustard, 2 tbsp balsamic, 1/2 tbsp honey, and 1/2 tsp pepper in a small mixing bowl. Whisk vigorously until all the ingredients blend well.
Arrange the lettuce: With 4 oz mixed lettuce, make a bed of greens on a serving plate.
Combine the salad ingredients: Atop, add 14 oz sliced peaches, 8 oz air-fried sliced chicken breast, 1 oz julienned red onion, 1 oz roasted walnuts, 1 oz corn kernels, 0.5 oz feta cheese, and 2 tbsp chopped parsley.
Serve: Drizzle the dressing all over the salad. Toss well and enjoy.
How to Make Peach Salad
Amount Per Serving (1 serving)
Calories 258Calories from Fat 131
% Daily Value*
Saturated Fat 2.3g
Polyunsaturated Fat 4g
Monounsaturated Fat 6g
Vitamin A 791IU
Vitamin C 9mg
* Percent Daily Values are based on a 2000 calorie diet.
Tuyet Pham is an award-winning Saigonese chef who believes that joy is the secret ingredient to delicious food. At Healthy Recipes 101, Tuyet personally tests and simplifies every recipe, ensuring maximum flavor with minimal effort. With a background at prestigious French restaurants P’TI Saigon and Le Corto, Tuyet knows how to make every dish exceptional.
Luna Regina is an accomplished writer and author who dedicates her career to empowering home cooks and making cooking effortless for everyone. She is the founder of HealthyKitchen101.com and HealthyRecipes101.com, where she works with her team to develop easy, nutritious recipes and help aspiring cooks choose the right kitchen appliances.
Natalie Butler is a registered dietitian nutritionist with a passion to help others live their best life through food, fitness, safer beauty and a healthy lifestyle. She has expertise with a variety of diets and diseases and believes that there is no one-size-fits-all approach for health.