Skip to content

Roast vegetable and chicken rice salad

Written by Amanda Andrews, Activity Centre Coordinator with integratedliving

If you're interested in healthy eating, salads are no longer a side dish.

Salads can be as hearty as they are healthy, and with the right ingredients, perfect for healthy eating any time of the year. Even better, they can make use of wonderful leftovers, such as all that goodness waiting to be used after a roast dinner. Try this easy roast vegetable and chicken rice salad recipe for a fabulously filling and healthy lunch or dinner, or both!



  • 2 chicken breasts, skin on  
  • 100g turnip
  • 100g sweet potato
  • 100g potato
  • 100g pumpkin
  • 1 bunch asparagus
  • 1 medium zucchini
  • 2 small whole beetroots
  • 100g baby spinach
  • ½ cup red rice and ½ cup white rice (or large packet of microwavable rice)
  • Salt and pepper
  • Dried rosemary
  • Maple syrup
  • Oil
  • Feta crumbled



  • 1 tablespoon whole grain mustard
  • 2 tablespoons honey
  • 1 tablespoon apple cider vinegar
  • salt and pepper
  • ½ cup olive oil 




  1. Preheat oven to 200 degrees and put baking paper on an oven proof tray.
  2. Chop vegetables except pumpkin into medium cubes and place into large bowl.
  3. Chop pumpkin into wedges and coat with maple syrup and oil.
  4. Coat all vegetables with oil, dried rosemary, salt and pepper.
  5. Put vegetables onto tray and cook in oven for 30 minutes.
  6. Check if soft by inserting skewer (if it goes in easily it is cooked).
  7. The beetroot may need an extra 15 minutes. 


  1. Cook the rice as per instructions on the packet.


  1. Season with salt and pepper to taste.
  2. Heat pan and add oil.
  3. Place chicken skin side down.
  4. Grill until golden and turn over.
  5. Place on a tray and put in oven until cooked through.
  6. Once cooked, slice chicken and keep warm.


  1. Mix all ingredients together and serve on the side or the salad.  

To Serve

  1. Place cooked rice in a mixing bowl and add vegetables except the asparagus and mix together.
  2. Place baby spinach onto base of a large serving bowl.
  3. Place wedges of pumpkin onto spinach then add the rice and vegetable mix.
  4. Place asparagus and crumbled feta on the top and serve with the grilled chicken and dressing. 

Above all, ENJOY!

Thanks to Amanda Andrews, our talented Activity Centre Coordinator who is also a qualified chef for this recipe.

Find out more about our nutrition services

See more recipe ideas below