Rainbow Chicken Slaw: A Colorful and Nutritious Dinner Recipe

A colorful mix of crisp veggies, creamy dressing, and satisfying crunch in every bite.

By Medha deb

Created on Sep 24, 2025

A colorful mix of crisp veggies, creamy dressing, and satisfying crunch in every bite.

Rainbow Chicken Slaw: A Colorful & Healthy Dinner Solution

If you’re seeking a vibrant, nutrient-dense dinner idea that doesn’t sacrifice flavor or texture, Rainbow Chicken Slaw is sure to delight your palate and nourish your body. This inventive slaw combines a medley of colorful vegetables—cabbage, carrots, beets, and pea shoots—with shredded chicken and a tangy buttermilk dressing, creating a meal that’s as visually appealing as it is tasty.

Why Rainbow Chicken Slaw?

Packed with nutrients: Each veggie adds its own range of vitamins, antioxidants, and fiber.
High in protein: Shredded chicken boosts satiety and supports muscle health.
Versatile: Customize your slaw with seasonal produce or experiment with different dressings.
Quick and easy: Prepping and assembling takes under 30 minutes.
Keto-friendly: With high protein and low net carbs, it’s suitable for low-carb diets.

Ingredients List

For two generous servings, gather the following:

1/2 cup buttermilk
4 tsp fresh lemon juice
2 cloves garlic, finely grated
2 tsp honey mustard
Kosher salt and freshly ground black pepper
1 1/2 cups shredded cooked chicken
1 cup thinly sliced red cabbage
2 small carrots, coarsely grated
2 small rainbow or Chioggia beets, scrubbed and very thinly sliced
1 ripe avocado, sliced
1/2 cup snow pea shoots

Step-by-Step Directions

Prepare the dressing: In a medium bowl, whisk together buttermilk, lemon juice, grated garlic, honey mustard, and 1/4 tsp pepper.
Marinate the chicken: Transfer half the dressing to a small bowl and set aside. Add shredded chicken to the remaining dressing and toss well to coat.
Assemble the slaw: Arrange cabbage, carrots, beets, avocado, and pea shoots on two large plates. Drizzle the reserved dressing over the vegetables and season with a pinch each of salt and pepper.
Serve: Top the vegetable base with marinated chicken and enjoy immediately.

Nutrition Profile

Calories	Protein (g)	Carbs (g)	Fiber (g)	Sugars (g)	Fat (g)	Saturated Fat (g)	Sodium (mg)
460	32	33	12	16.5 (1.5 added)	24.5	4.5	740

Ingredient Spotlight

This slaw recipe capitalizes on a spectrum of flavors and textures:

Red Cabbage: Provides crunch, vibrant color, and vitamin K.
Beets: Earthy sweetness and rich in folate.
Carrots: Classic crunch and beta-carotene.
Snow Pea Shoots: Tender stems and leaves, imparting freshness and mild grassy notes.
Avocado: Creaminess plus healthy monounsaturated fats.
Chicken: Lean protein for a satisfying main.
Buttermilk Dressing: Tangy, creamy, and aromatic thanks to garlic and lemon.

Preparation Tips & Variations

The beauty of Rainbow Chicken Slaw lies in the flexibility to adapt based on seasonal produce, dietary needs, or personal taste:

Swap purple cabbage with green or napa cabbage for a milder bite.
Use golden beets for a sweeter, less earthy flavor.
Replace snow pea shoots with baby spinach or arugula.
Try Greek yogurt instead of buttermilk for a thicker dressing and extra protein.
Add nuts (like slivered almonds or pumpkin seeds) for extra crunch and nutritional boost.
Experiment with leftover turkey or rotisserie chicken as the protein.

Serving Suggestions

As a main dish with all the veggies and protein, perfect for dinner or lunch.
Double the veggies and portion out for healthy meal prep salads.
Serve as a side salad alongside grilled meats or fish.

Recipe FAQs

Is this recipe suitable for special diets?

Yes, Rainbow Chicken Slaw is gluten-free and can be made low-carb/keto by skipping the honey mustard or using a low-sugar alternative. Swap buttermilk for a dairy-free yogurt to make it suitable for lactose intolerance.

Can I make it ahead?

Prep all vegetables and dressing ahead, but combine only when ready to serve to maintain crispness. Marinated chicken can be kept in the fridge for up to 2 days.

What chicken works best?

Leftover poached, roasted, or rotisserie chicken all work well. For extra flavor, season chicken with smoked paprika or cumin before shredding.

Can I omit chicken for a vegetarian slaw?

Absolutely. Replace chicken with chickpeas or roasted tofu for a protein-rich vegetarian alternative.

Expert Tips for the Perfect Slaw

Slice vegetables uniformly: Use a mandoline or sharp knife for delicate strands.
Dress just before serving: This preserves crunch and prevents sogginess.
Season effectively: Salt and pepper are essential; consider a splash of apple cider vinegar for extra tang.

Comparisons & Nutrition Table

Feature	Rainbow Chicken Slaw	Classic Coleslaw
Primary Protein	Chicken	None or bacon bits
Main Dressing	Buttermilk, Lemon, Garlic	Mayonnaise, Vinegar, Sugar
Veggie Variety	Cabbage, carrots, beets, pea shoots	Cabbage, carrots
Fat	Healthy fats from avocado, low sat fat	Higher saturated fat (mayo)
Diet Compatibility	Keto, gluten-free, meal prep	Often high carb, less balanced

Rainbow Power: Health Benefits at a Glance

Eating the rainbow isn’t just a trend; it’s a nutrition philosophy. Each color family in vegetables provides unique micronutrients and phytochemicals:

Red (beets, red cabbage): Rich in antioxidants — support heart health.
Orange (carrots): High in beta-carotene — eye and skin health.
Green (pea shoots, cabbage): Fiber and folate — digestive and cellular health.
White (garlic): Immune supportive, flavor enhancement.

Fiber Content

12 grams fiber per serving — supports digestion and blood sugar balance.

Meal Prep and Kitchen Hacks

Rainbow Chicken Slaw is perfect for busy lifestyles. With a few smart strategies, you can prep and enjoy this meal any night of the week:

Shred chicken in advance: Use leftovers or store-bought rotisserie chicken.
Prep veggies early: Keep sliced veggies refrigerated in airtight containers for up to 3 days.
Homemade dressing: Double the recipe and store extra for salads and dips.
Avocado hack: Slice only at serving time to prevent browning.

Frequently Asked Questions (FAQs)

Q: Can I substitute regular cabbage for red cabbage?

A: Yes, you can use green or savoy cabbage, though red cabbage adds more color and a slightly bolder crunch.

Q: Is this recipe kid-friendly?

A: Most children enjoy the tangy dressing and chicken. For picky eaters, grate or finely chop veggies to make them more approachable.

Q: How do I make the recipe dairy-free?

A: Replace buttermilk with unsweetened plain yogurt, coconut yogurt, or a dairy-free milk alternative thickened with lemon juice.

Q: How long does leftover slaw keep?

A: Undressed slaw can be refrigerated for up to 3 days. Add dressing and avocado just before serving for freshness.

Q: What are Chioggia beets?

A: Chioggia beets are an Italian heirloom variety with concentric pink and white rings, ideal for salads because they’re visually stunning and less earthy than regular beets.

Simple Variations from The Prevention Kitchen

Looking for more inspiration? Experiment with these Prevention Kitchen favorites:

Crunchy Turkey Salad for Thanksgiving Leftovers
Pear and Spiced Walnut Salad for Winter
Guava Margarita Mocktail
Peanut Butter-Banana Pancakes
Roasted Cauliflower with Cranberry Dressing
Coconut Collards with Sweet Potato Rounds
Spiced Carrot Soup with Coconut Cream
Savory Lentil Waffles
Stress Less Smoothie
Caribbean Dream Smoothie

Final Thoughts: Colorful Meals, Healthful Living

Rainbow Chicken Slaw not only satisfies your taste buds but supports balanced health by harnessing the power of fresh, colorful ingredients. Perfect for weeknight dinners, packed lunches, or energizing post-workout meals, this dish will become a staple in your healthy recipe collection.

References

Author

medha deb

Medha Deb is an editor with a master's degree in Applied Linguistics from the University of Hyderabad. She believes that her qualification has helped her develop a deep understanding of language and its application in various contexts.

Read full bio of medha deb