This high-protein salad is my spin on one of my all-time favourite ready-made lunches from Marks & Spencer. It’s colourful, nourishing and so satisfying—with tender spiced chicken, vibrant veg, fibre-rich grains and a zesty miso-soy dressing that ties it all together. I call it a salad, but it really eats like a full meal.
It’s exactly the kind of balanced, gut-friendly lunch I crave: packed with protein, high in fibre, and full of flavour. Plus, it’s easy to prep ahead, gluten-free, and keeps well in the fridge for a few days—perfect for lunchboxes, busy workdays, or meal prep Sundays.
Whether you’re trying to eat more vegetables, add variety to your weekly meals or just want a fresh new salad to look forward to, this one hits the spot. It’s healthy, filling, and delicious—everything a salad should be.
Why Making A Copycat?
When I’m travelling, I always try to find the best possible meal options at supermarkets — something like this salad with a good balance of macros, fresh ingredients, and great flavour. This Marks & Spencer salad was one I kept coming back to so I decided I had to make it at home! Making copycat recipes like this at home is so much better for so many reasons: lets you enjoy those familiar flavours but with a much healthier twist. It’s a great way to save money and avoid hidden additives or preservatives that are often in ready-made meals. Plus, when you make it yourself, you can boost the nutrition by adding extra fibre, protein, and fresh ingredients — all while keeping it simple and delicious. Whether you’re trying to eat cleaner, eat more whole foods, or just love experimenting in the kitchen, copycat recipes like this bring restaurant-quality or shop-bought favourites right to your own table. It’s all about making wholesome food easy, affordable, and enjoyable.
Tips
- Cool your grains: Rinse the rice and quinoa under cold water after cooking to stop them from overcooking and becoming sticky.
- Meal prep win: This salad keeps well in the fridge for a couple of days. Just store the dressing separately to keep everything fresh.
- Save time: Use pre-cooked quinoa or microwaveable rice if you’re short on time.
- Boost the crunch: Add toasted seeds or nuts like pumpkin or sesame for extra texture.
- Make it vegetarian: Swap the chicken for crispy tofu or tempeh tossed in the same spices.
Swaps
Chicken: Use tofu, tempeh, or chickpeas for a plant-based version.
White miso: Try yellow miso or a splash of tahini for a different twist (note: flavour will change slightly).
Rice vinegar: Apple cider vinegar works too—it’s slightly more tangy but still delicious.
Honey: Swap with maple syrup or agave for a vegan-friendly alternative.
Rocket: Use spinach, watercress or a mixed leaf salad if preferred.
Pickled cabbage: Regular shredded red cabbage works great if you don’t have it pickled.
Storage
Fridge: Store the salad without dressing in an airtight container for up to 3 days. Keep the dressing in a separate jar and mix when ready to eat.
Freezer: Not recommended for freezing once assembled, but the cooked chicken can be frozen separately for up to 2 months.
More Nibble Ideas
Marks&Spencer Salad Copycat
Ingredients
For the salad
- 50 g basmati rice
- 50 g quinoa
- 100 g frozen edamame to defrost
- handful rocket
- 1/2 yellow pepper
- 1/2 red
- handful pickled red cabbage it can be not pickled
For the soy/Miso dressing
- 1 tbsp white miso paste
- 2 tbsp soy sauce
- 2 tbsp white rice vinager
- 2 tbsp sesame oil
- 1 tsp paprika
- 1 tsp garlic powder,
- squeeze 1/2 lemon
- 1 tbsp honey
For the chicken
- 1 tsp paprika, smoked paprika, garlic
- 1/4 tsp salt, pepper
- 1 tsp tomato paste
- drizzle oil
Instructions
- In a baking tin add the chicken and the chicken ingredients. Make sure the chicken is well covered with the oil and spices. Bake the chicken at 190C for 20mins. Once it is ready set aside to cool down.
- Meantime cook the quinoa and rice as per packet instructions. When ready rinse under cold water.
- In a small jar prepare the dressing with the dressing ingredients.
- It is now time to assemble your salad with all the salads ingredients. Slice the chicken in small cubes and add to the salad.
- Add the dressing and mix.