Pan-Seared Chicken with Avocado Spinach Salad

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

A high-protein, keto-friendly pan-seared chicken breast served alongside a fresh avocado and spinach salad dressed with lemon and olive oil. This mediterranean-inspired keto (high protein) ready in about 22 minutes pairs boneless skinless chicken breast, extra virgin olive oil, sea salt for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 420 calories and feeds 2, so it slots cleanly into a low-carb week and pairs well with cauliflower rice or roasted green vegetables. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

★ 4.4 (10 ratings) Prep: 10 min Cook: 12 min Serves 2 Mediterranean cuisine 420 cal/serving
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Ingredients

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Instructions

  1. Step 1: Pat dry 8 oz boneless skinless chicken breast and season evenly with 1 tsp sea salt and 1/2 tsp black pepper on both sides.
  2. Step 2: Heat 1 tbsp extra virgin olive oil in a large skillet over medium-high heat until shimmering. Add the chicken breast and cook for 5-6 minutes per side until golden brown with an internal temperature of 165°F, flipping once.
  3. Step 3: Remove the chicken from the skillet and let it rest on a plate, tented with foil.
  4. Step 4: In a large bowl, combine 3 cups fresh baby spinach, 1 medium diced ripe avocado, 1/2 cup halved cherry tomatoes, and 1 tbsp chopped fresh parsley.
  5. Step 5: In a small bowl, whisk together 1 tbsp fresh lemon juice, 1 tbsp extra virgin olive oil, and 2 minced garlic cloves until emulsified.
  6. Step 6: Pour the dressing over the salad and toss gently until everything is coated and vibrant.
  7. Step 7: Slice the rested chicken breast and serve it atop the avocado spinach salad immediately while warm.

Frequently asked questions

How long does Pan-Seared Chicken with Avocado Spinach Salad take to make?

Total time is about 22 minutes (10 min prep + 12 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Pan-Seared Chicken with Avocado Spinach Salad?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep extra virgin olive oil from drying out.

Can I substitute ingredients in Pan-Seared Chicken with Avocado Spinach Salad?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Pan-Seared Chicken with Avocado Spinach Salad for a different number of people?

The recipe is written for 2 servings. Multiply each ingredient by (your serving target / 2). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Pan-Seared Chicken with Avocado Spinach Salad keto?

Yes — this recipe is tagged keto, high protein, low carb, gluten free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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