This a pretty ideal salad situation if you ask me. Crispy chicken cutlets, peppery arugula, Honeycrisp apple, toasted pecans, shaved Parmesan, and a sweet-tangy maple Dijon vinaigrette all on one plate. It’s giving Fall, which I kind of love because I feel like it just helps to make the transition from summer a little more festive.
As someone who prioritizes protein at every meal, I’ve made it my mission to create salads that feel like real, substantial meals, and this one really checks that box. But if you’re not usually into salads, I hope this one changes your mind because this isn’t your typical bowl of lettuce. It’s loaded with high-protein and quality ingredients to keep you actually satisfied and energized.
The Best Part: Crispy Chicken Cutlets
The chicken is where this salad really gets good. Instead of using store-bought breadcrumbs, we’re toasting sourdough first and turning it into breadcrumbs for a seriously crispy, golden coating.
The sourdough adds a little more texture and flavor, and pan-frying the cutlets gives you those crunchy edges that make every bite worth it. Really, what’s not to love about a crispy, golden, chicken cutlet??
A couple little things make a difference here: slicing the chicken into thin cutlets helps it cook quickly and evenly, and transferring the cooked chicken to a wire rack keeps the bottom from steaming and losing that crispiness. A small step that makes a bigger difference in the finished product – trust me!
A Full Meal Kind Of Salad
The salad itself is pretty simple, but there’s a lot happening in every bite. You’ve got sweet, crisp apple, peppery arugula, crunchy toasted pecans, creamy-sharp Parmesan, and a maple Dijon vinaigrette that ties the whole thing together. The contrast with the crispy chicken is so good.
And from a nutrition standpoint, I love a salad like this because the chicken provides a substantial source of protein, while the pecans and olive oil bring some healthy fats, and the produce adds fiber. It’s the kind of salad that can actually hold its own as lunch or dinner – and can easily be made as a meal prep option too (just make sure to store the cutlets, salad and dressing separately).
Ingredients You’ll Need:
Crispy Chicken Cutlets:
- Boneless, skinless chicken breasts
- Fine sea salt
- Black pepper
- All-purpose flour or gluten-free 1:1 flour (for GF, I recommend King Arthur Measure for Measure)
- Eggs
- Water
- Toasted sourdough breadcrumbs (about 3 slices sourdough bread)
- Garlic powder
- Onion powder
- Dried Italian seasoning
- Fine sea salt
- Avocado oil, plus more as needed
Apple Arugula Salad:
- Baby arugula
- Honeycrisp apple
- Red onion
- Toasted pecans
- Shaved Parmesan (optional)
Maple Dijon Vinaigrette:
- Extra-virgin olive oil
- Apple cider vinegar
- Dijon mustard
- Pure maple syrup (I like 365 by WF Organic Grade A Amber Maple Syrup)
- Fine sea salt
- Black pepper
How To Make Crispy Chicken Cutlets with Apple Arugula Salad
Looking for the full recipe?
Scroll down to the Recipe Card below for complete instructions & measurements.
These crispy chicken cutlets are golden, crunchy, and so good served alongside a fresh apple arugula salad with toasted pecans and a sweet-tangy maple Dijon vinaigrette. Hope you love it!
- Make the toasted sourdough breadcrumbs. Toast the sourdough until golden and crisp, then let cool completely before pulsing or crushing into coarse breadcrumbs. Toasting the bread first gives the chicken that extra-crispy, golden coating instead of a soft or soggy one.
- Prep the chicken. Slice the chicken breasts horizontally into thin cutlets, then gently pound them to an even thickness if needed. Season both sides with salt and pepper. Keeping the chicken nice and even helps it cook quickly and consistently without drying out the thinner edges.
- Set up your breading station. You’ll have three shallow bowls: flour, whisked egg, and the seasoned toasted sourdough breadcrumbs. Coat each chicken cutlet in flour first, then egg, and finally press it firmly into the breadcrumbs so you get a good, even crust all over.
- Pan-fry until golden and crispy. In a heated skillet, cook the chicken in batches for a few minutes per side. You’re looking for a deeply golden crust and an internal temperature of 165°F. Transfer the cooked cutlets to a wire rack as you go — this helps keep that crispy coating from getting soggy on the bottom.
- Whisk together the maple Dijon vinaigrette. Just whisk all of the dressing ingredients together until smooth. It’s sweet, tangy, and just the right thing to balance the crispy chicken and peppery arugula. So good!
- Build the apple arugula salad. Toss the arugula with sliced Honeycrisp apple, red onion, toasted pecans, and Parmesan (if using). Drizzle with just enough vinaigrette to lightly coat everything, then toss right before serving so the arugula stays fresh and crisp.
- Serve & enjoy! Slice the crispy chicken cutlets and serve them alongside the apple arugula salad, or pile the salad right on top (chef’s choice, lol). Either way, you get that perfect bite of crunchy chicken + crisp apple + peppery greens + sweet-tangy dressing.
Recipe Substitutions
Here are a few easy swaps if you’re working with what you already have on hand or need to make this recipe gluten- or dairy-free:
- Flour: Use all-purpose flour or a gluten-free 1:1 flour for the chicken cutlets. I recommend King Arthur Measure for Measure for a gluten-free option.
- Sourdough breadcrumbs: Any sturdy bread can work here, including whole grain or gluten-free bread. Toast it until completely crisp before turning it into breadcrumbs so you still get that crunchy coating.
- Chicken breasts: Chicken tenderloins can be used in place of chicken breasts. You may not need to slice or pound them, depending on their thickness, but still aim for relatively even pieces so they cook at the same rate.
- Avocado oil: Extra-virgin olive oil or another neutral, high-heat cooking oil can be used for pan-frying.
- Honeycrisp apple: Any crisp, sweet-tart apple works well here. Fuji, Pink Lady, or Gala are all good options. I’d avoid softer apples since you want that fresh crunch.
- Red onion: Thinly sliced shallot is a great swap if you prefer a slightly milder onion flavor.
- Pecans: Swap with walnuts, almonds, or pepitas for a similar crunchy element. If using pepitas, there’s no need to chop them.
- Parmesan: Parmesan is optional, so you can simply leave it out. For a dairy-free version, omit it or use a dairy-free Parmesan-style cheese.
- Maple syrup: Honey can be used in the vinaigrette in an equal amount. The flavor will be slightly different but still works nicely with the apple and Dijon.
- Apple cider vinegar: White wine vinegar can be substituted if that’s what you have on hand. It will be a little less apple-forward but still gives the vinaigrette the acidity it needs.
More High-Protein Salad Recipes
Looking for more salads that can actually hold their own as a meal? These high-protein salad recipes are some of my favorites for easy lunches and dinners.
- Dill Pickle Chicken Cutlet with Creamy Dill Salad
- Crispy Honey Mustard Chicken Kale Salad
- Crispy Hot Honey Chicken Caesar Salad
- Crunchy Grilled Chicken Greek Salad with Roasted Potatoes
- Chicken Pesto Pasta Salad
- Chicken Bacon Ranch Salad
- Flank Steak & Avocado Chimichurri Salad
Check out my NYT bestseller cookbook, The High-Protein Plate, for more high-protein recipes.
Crispy Chicken Cutlets with Apple Arugula Salad
Equipment
- Food Processor (optional)
Ingredients
Crispy Chicken Cutlets:
- 1 ½ pounds boneless, skinless chicken breasts
- ¾ teaspoon fine sea salt
- ½ teaspoon black pepper
- ½ cup all-purpose flour or gluten-free 1:1 flour, (for GF, I recommend King Arthur Measure for Measure)
- 2 large eggs
- 1 tablespoon water
- 1 ¼ cups toasted sourdough breadcrumbs, (about 3 slices sourdough bread)
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ½ teaspoon dried Italian seasoning
- ¼ teaspoon fine sea salt
- 3 tablespoons avocado oil, plus more as needed
Apple Arugula Salad:
- 5 ounces baby arugula
- 1 large Honeycrisp apple, thinly sliced
- ⅓ cup thinly sliced red onion
- ⅓ cup toasted pecans, roughly chopped
- ⅓ cup shaved Parmesan (optional)
Maple Dijon Vinaigrette:
- 3 tablespoons extra-virgin olive oil
- 1 ½ tablespoons apple cider vinegar
- 1 tablespoon Dijon mustard
- 2 teaspoons pure maple syrup, (I like 365 by WF Organic Grade A Amber Maple Syrup)
- ½ teaspoon fine sea salt
- ¼ teaspoon black pepper
Instructions
For the Crispy Chicken Cutlets:
- Toast the sourdough until golden and crisp. Let cool completely, then either pulse in a food processor until you have coarse breadcrumbs, or place in a zip-top bag and crush with a rolling pin until evenly crumbed. Measure out 1 ¼ cups and set aside.
- Slice each chicken breast horizontally to create thin cutlets. Place the chicken between two sheets of parchment paper and gently pound to an even ¼- to ½-inch thickness, if needed. Season both sides with ¾ teaspoon sea salt and the black pepper.
- Place the flour in a shallow bowl. In a second shallow bowl, whisk the eggs with the water. In a third shallow bowl, combine the toasted sourdough breadcrumbs, garlic powder, onion powder, Italian seasoning, and remaining ¼ teaspoon sea salt.
- Dredge each chicken cutlet in the flour, shaking off any excess. Dip into the egg mixture, allowing the excess to drip off, then press firmly into the sourdough breadcrumbs to coat both sides.
- Heat 2 tablespoons of avocado oil in a large skillet over medium heat.
- Working in batches, cook the chicken for 3 to 4 minutes per side, or until deeply golden, crispy, and cooked through to an internal temperature of 165°F. Add the remaining avocado oil as needed between batches.Transfer the cooked chicken to a wire rack.
For the Maple Dijon Vinaigrette:
- To make the vinaigrette, whisk together the olive oil, apple cider vinegar, Dijon, maple syrup, sea salt, and black pepper until well combined.
To Assemble & Serve:
- Add the arugula, apple, red onion, pecans, and Parmesan (if using) to a large bowl. Drizzle with enough vinaigrette to lightly coat and toss just before serving.
- Divide the crispy chicken cutlets among plates and serve with the apple arugula salad alongside or piled directly on top. Enjoy!
To Store:
- Store the crispy chicken cutlets, undressed salad, and maple Dijon vinaigrette separately in airtight containers in the refrigerator for up to 3–4 days. When ready to serve, reheat the chicken until warmed through and crispy, then toss the salad with the vinaigrette just before serving.
Notes
- Flour: Use all-purpose or gluten-free 1:1 flour.
- Sourdough breadcrumbs: Use another sturdy bread, including whole-grain or gluten-free bread. Toast until completely crisp.
- Chicken breasts: Chicken tenderloins can also be used; slice or pound as needed for even thickness.
- Avocado oil: Substitute extra-virgin olive oil or another neutral, high-heat cooking oil.
- Honeycrisp apple: Use another crisp apple, such as Fuji, Pink Lady, or Gala.
- Red onion: Substitute thinly sliced shallot.
- Pecans: Swap for walnuts, almonds, or pepitas.
- Parmesan: Omit or use a dairy-free Parmesan-style cheese.
- Maple syrup: Honey can be used in an equal amount.
- Apple cider vinegar: Substitute white wine vinegar.
