Nowadays, grilled chicken salad is regarded as the craze of the century. This delicious and versatile dish is healthy, super filling, and perfect for a balanced diet plan to achieve your fitness goals.
A grilled chicken salad is a tasty and nutritious option that combines the best of health and flavour. It features a fresh mix of crisp vegetables that add crunch and important vitamins, while the perfectly grilled chicken brings a smoky flavour and tender texture. This recipe is very flexible and makes a filling choice for a light lunch or dinner, especially when you order it from ToneOp Eats. It is high in protein, low in fat, and packed with nutrients, making it a well-balanced meal that supports a healthy lifestyle without sacrificing taste. It truly is one of the best options for a healthy dinner recipe!
Let’s dive into this blog to learn how to make a delicious grilled chicken salad, explore whether eating a salad with grilled chicken is good for you, and discover what ingredients to include in your healthy grilled chicken salad recipe.
Table Of Contents
1. How To Make A Grilled Chicken Salad?
2. Is Eating Salad With Grilled Chicken Healthy?
3. How To Make A Grilled Chicken Salad Healthy?
4. Dietitian's Recommendation
5. The Final Say
6. FAQs
7. References
How To Make A Grilled Chicken Salad?
A grilled chicken salad is an awesome healthy lunch recipe for weight loss and a non-veg lover’s delight! Juicy chicken breast marinated with olive oil, lemon, and mint leaves makes this grilled chicken salad recipe perfect for those on a healthy diet. Add a healthy dressing, grill the chicken, and plenty of vegetables to make the salad even more nutritious and tastier.
Ingredients:
(1) For grilled chicken:
- Chicken breasts - 250 g
- Yoghurt - 100 g
- Tandoori masala - 1 tsp
- Kashmiri red chilli powder - 1 tsp
- Mustard oil - 1 tsp
- Lemon juice (for marination) - 1 tsp
- Turmeric powder - ½ tsp
- Salt to taste
- Black pepper to taste
(2) For salad:
- Olive oil - 1 tbsp
- Lemon juice (for drizzle)- 1 tsp
- Tomatoes (diced)- 1 medium
- Onion (diced) - 1 medium
- Capsicum (diced) - 1 medium
- Carrot (chopped) - 1 small
- Zucchini (chopped) - 1 small
- Pomegranate seeds - 1 tsp
- Lettuce - few leaves
- Mint - few leaves
- Coriander (chopped) for garnish
- Salt to taste
- Black pepper to taste
Preparation Method:
- Marinate the chicken breasts using salt and turmeric powder and leave it for at least two hours.
- Mix yoghurt, all spices, mustard oil, lemon juice and salt in a bowl.
- Add marinated chicken to the yoghurt mixture and keep it aside for 30 minutes.
- Put the marinated chicken in skewers and grill them in microwave grilling mode for 10 to 15 minutes at 180°c.
- Once done, shred them into small pieces.
- Now, for the salad, add olive oil and heat it slightly.
- Add all the chopped and diced veggies and stir fry for 2 to 3 minutes.
- Add black pepper, salt, lemon juice and mix well.
- Place this in a bowl and add the grilled chicken to the salad.
- Add mint leaves, coriander leaves and pomegranate seeds and serve it.
Also Read: 4 Easy & Healthy Microwave Recipes: Meals That Fit Your Busy Schedule!
Is Eating Salad With Grilled Chicken Healthy?
Yes, eating grilled chicken salad is healthy because, besides being delicious, it is relatively inexpensive, and the benefits don’t end there. It is best paired with quinoa for a healthy and hearty meal. There are several notable health benefits of chicken salad:
1. It Is Rich In Protein
Chicken is rich in protein, which is important for developing and maintaining bones, muscles, cartilage, etc. Most adults should consume 45 to 65 grams of protein daily, but factors such as age, gender, physical activity, and overall health can increase or decrease this requirement. Grilled chicken salad is perfect if you are trying to include a healthy recipe in your high-protein diet for muscle building.
2. It Is Nutritious
Chicken salad also contains many beneficial micronutrients, such as vitamins and minerals. A single serving (85 grams) of grilled chicken is a particularly good source :
- Niacin: 51% DV
- Selenium: 36% DV
- Phosphorus: 17% DV
- Vitamin B6: 16% DV
So, eating chicken salad can help you meet your daily nutrient recommendations.
3. Helps With Weight Loss
Grilled chicken salad is definitely a healthy meal idea for weight loss. It is high in protein, which helps you feel full for longer. This means you may eat less overall and better control your cravings. Some studies have shown that high-protein diets are beneficial for long-term weight loss and maintenance.
If you enjoy healthy recipes like grilled chicken salad, consider ToneOp Fit's Balanced Diet Weight Loss Plan. This plan offers a variety of delicious, nutritious meals that support your weight loss journey without sacrificing flavour.
With ToneOp Fit, you'll receive personally designed meal plans based on your favourite foods and regional tastes. Our dedicated diet coaches will guide you every step of the way, providing regular check-ins and support to keep you motivated. Plus, you’ll have access to over 60,000 healthy recipes that are easy to prepare with everyday ingredients. Following this plan, you can enjoy tasty meals like grilled chicken salad while working towards your weight loss goals!
Also Read: 10 Finger-Lickin' Benefits of Eating Chicken For Better Health And Weight Loss!
How to Make A Grilled Chicken Salad Healthy?
Chicken salad can contain lean protein, fibre-rich foods, and various vitamins and minerals. Here are some tips to help you make sure the benefits of chicken salad outweigh the downsides:
1. Include Lean Protein
Chicken and other poultry, like turkey, are naturally lean or low in fat. Boiling, baking, roasting, microwaving, or steaming chicken will help you reduce calories because you will not need as much fat. On the other hand, fried, breaded, canned, and processed chicken are higher in fat, salt, and calories per serving.
2. Choose Healthier Dressing Ingredients
If you want a lower-calorie chicken salad, skip the mayonnaise. Instead, try Greek yoghurt, avocado, sour cream, Dijon mustard, or vinaigrette. Some of these alternatives contain fat but are lower in calories and saturated fat than mayonnaise.
3. Include Healthy Additions
Vegetables, nuts, and seeds add flavour, crunch, and colour to your chicken salad and contribute significantly to its nutritional value. Nuts and seeds such as ToneOp Care’s Pumpkin Seeds And Sunflower Seeds contain fibre, vitamins, and minerals, making them a healthy supplement when added in moderation.
Other foods include fennel, radish, chickpeas, cucumber, shredded cabbage, artichoke hearts, and roasted peppers. Be creative! This dish is about healthy additions, so pair it with any healthy ingredient.
4. Combine With Fibre Sources
Chicken salad is usually served with bread or crackers. Bread or crackers from processed grains certainly make for a tasty meal, but they do not provide enough nutrients.
Choosing whole-grain, high-fibre bread will fill you up faster than crackers or croissants while providing your body with additional vitamins and minerals. Alternatively, a chicken salad with lettuce or other salad greens will have fewer calories than a chicken salad served on bread but will still be rich in fibre and micronutrients.
Also Read: Grilled Chicken For Weight Loss: 3 Delicious Recipes And Benefits For A Healthier You
Dietitian's Recommendation
Chicken salad is a lean protein and rich in iron. Depending on the other ingredients included, it may also contain fibre, vitamins, minerals, and other nutrients. On the other hand, using mayonnaise or serving the salad on a croissant will add calories and fat. Therefore, eating chicken salad in moderation is best as part of a balanced diet.
Dt. Lavina Chauhan
The Final Say
In conclusion, this grilled chicken salad recipe is a delicious and nutritious meal option that can make your meals more enjoyable and healthier. By adding a variety of fresh vegetables, fruits, nuts, and seeds, you can create a flavorful and satisfying salad that provides essential nutrients and fibre. Experiment with different ingredients to find your perfect combination and enjoy a tasty and wholesome meal anytime.
FAQs
1. What does a grilled chicken salad contain?
Hearty salads loaded with grilled chicken and fresh vegetables are known as grilled chicken salads. The salad is dressed with a tasty vinaigrette or dressing, and the veggies can be added raw, grilled, or in combination with both.
2. Are grilled salads healthy?
Grilled chicken is healthy, depending on what you eat it with. With the correct toppings, a satisfying dinner full of protein, healthy fats, vitamins, and minerals may be made. However, additional components may contain higher sugar, fat, sodium, and calories.
3. How often should you eat grilled chicken salad as part of a balanced diet?
Eating grilled chicken salad several times a week can be part of a balanced diet and provide essential nutrients without excessive saturated fat or calories.
4. What are the best seasonings for a healthy grilled chicken salad?
Healthy seasonings for grilled chicken include herbs like rosemary and thyme, spices like paprika and cumin, and citrus marinades that can enhance the flavour without adding calories. These herbs replace the salt in a low-sodium grilled chicken salad.
References
- https://healthecooks.com/blog/is-grilled-chicken-healthy
- https://food.ndtv.com/recipe-3-ingredients-grilled-chicken-hindi-955926
- https://www.saffronorlando.com/what-are-the-benefits-of-eating-a-chicken-salad/
- https://www.licious.in/blog/recipe/grilled-chicken-salad-recipe-2
About ToneOp Eats
ToneOp Eats is your go-to health kitchen, delivering nourishing meals in Bhopal, Indore & Bangalore. The meals are prepared with strategically planned nutrition and portions for your health goal. With just three simple steps, you can subscribe to a meal plan for weight loss, muscle gain, or balanced diet goals. Experience the perfect blend of taste and wellness in our nutrient-dense and calorie-counted range of meals, including protein-rich grills and meal bowls, full of fibre salads & smoothies, workout-friendly protein 30,40,50 meals and refreshing juices!
