Are you tired of tasteless salads that leave you feeling unsatisfied? Do you need help finding healthy meal options that support your weight loss diet? Chicken salad is a nutritious option that can help you stay on track without sacrificing flavour. It is a great choice for losing weight because it's full of protein, low in calories, and can have lots of good nutrients. The protein in chicken helps you feel full and stops you from wanting unhealthy snacks. Moreover, with the right ingredients and preparation methods, you can create a low-calorie chicken salad diet recipe that is satisfying and delicious.
Whether a quick and easy lunch or a light and refreshing dinner, these healthy chicken salad recipes will have you craving more. So, let's explore some healthy chicken salad recipes for weight loss that will keep you full and energised.
Table Of Contents
1. 3 Healthy Chicken Salad Recipes For Weight Loss
2. 4 Low-Calorie Chicken Salad Recipes To Try
3. 4 Benefits Of Chicken Salad For Weight Loss
4. Nutritional Value Of Chicken Per 100gm
5. Dietitian’s Recommendation
6. The Final Say
7. FAQs
8. References
3 Healthy Chicken Salad Recipes For Weight Loss
Try these healthy chicken salad recipes to add to your balanced weight loss diet plan, delivering nutritional benefits in satisfying dressings:
1. Avocado Chicken Salad
This salad is a delicious, healthy lunch recipe for weight loss. The creamy avocado adds healthy fats that can help you feel full and satisfied, while the lean chicken offers a good source of protein. Greek yoghurt is a low-calorie alternative to mayonnaise, making this recipe a lighter option. Adding vegetables like cherry tomatoes and red onion provides essential vitamins, minerals, and fibre.
Ingredients:
- Chicken Breast: 2 (boneless and skinless)
- Avocado: 1, mashed
- Greek Yogurt: 1/4 cup (plain, non-fat)
- Lime Juice: 1 tablespoon
- Cherry Tomatoes: 1/2 cup, halved
- Red Onion: 2 medium, finely chopped
- Coriander: 2 tablespoons, chopped
- Salt and Pepper Powder
Instructions To Prepare:
1. Boil or grill chicken breasts until fully cooked. Let cool, then dice.
2. Mix the avocado in a bowl with Greek yoghurt, lime juice, salt, and pepper.
3. In a bowl, mix chicken, cherry tomatoes, red onion, and coriander. Add the avocado dressing and mix until well blended.
4. Serve chilled or at room temperature. If you do not like raw, stir in a little olive oil for 3-4 minutes on medium flame and serve.
Also Read: 10 Finger-Lickin' Benefits of Eating Chicken For Better Health And Weight Loss!
2. Spicy Chicken Salad
This flavorful and satisfying option can help you stay on track with your excess weight loss goals. The sriracha sauce gives a kick of heat without adding excessive calories. The combination of protein from the chicken, fibre from the vegetables, and healthy fats from the Greek yoghurt makes this a filling and nutritious meal.
Ingredients:
- Chicken Breast: 2 boneless, skinless chicken breasts
- Greek Yogurt: 1/2 cup (plain, non-fat)
- Sriracha Sauce: 1 tablespoon (adjust to taste)
- Fennel seeds: 1/3 tsp
- Red Bell Pepper: 1/2, diced
- Green Onions: 2 small, chopped
- Salt and Pepper Powder
Instructions To Prepare:
1. Boil or grill chicken breasts until fully cooked. Let cool, then dice.
2. Combine Greek yoghurt with Sriracha sauce, salt, and pepper in a mixing bowl.
3. In a bowl, mix chicken, fennel seeds, red bell pepper, and green onions. Add the spicy yoghurt dressing and toss to combine. Serve chilled for the best flavour.
3. Greek Chicken Salad
It is a Mediterranean-inspired dish that is both delicious and healthy. Combining lean chicken, fresh vegetables, and a tangy Greek yoghurt dressing makes it a satisfying and nutritious option. The olives add healthy fats, and the dried oregano boosts flavours without adding extra calories.
Ingredients:
- Chicken Breast: 2 boneless, skinless chicken breasts
- Greek Yoghurt: 1/2 cup (plain, non-fat)
- Cucumber: 1/2, diced
- Cherry Tomatoes: 5-6 halved
- Olives: 7-8, sliced
- Red Onion: 2 small, chopped
- Dried Oregano Powder: 1 teaspoon
- Salt and Pepper Powder
Instructions To Prepare:
1. Boil or grill chicken breasts until cooked through. Let cool, then dice.
2. Prepare Dressing: Mix Greek yoghurt with dried oregano, salt, and pepper.
3. In a bowl, combine chicken, cucumber, cherry tomatoes, olives, and red onion. Add the yoghurt dressing and toss to coat. Refrigerate before serving.
Also Read: Grilled Chicken For Weight Loss: 3 Delicious Recipes And Benefits For A Healthier You
4 Low-Calorie Chicken Salad Recipes To Try
Let’s have a look at these low-calorie chicken salad recipes for weight loss to add to your personalised chart for a healthy diet:
1. Tandoori Chicken Salad
This salad is a highly recommended choice for weight loss. The tandoori masala marinade adds a flavorful kick without adding excessive calories. The combination of lean chicken, fresh vegetables, and a tangy Greek yoghurt dressing makes it a satisfying and healthy meal. The tandoori spices in the marinade can also help boost your metabolism and aid digestion.
Ingredients:
- Chicken Breast: 2 boneless, skinless chicken breasts
- Tandoori Masala: 1 tablespoon (store-bought or homemade)
- Garlic and ginger paste: 1/3 tsp
- Greek Yoghurt: 1/4 cup (plain, non-fat)
- Lemon Juice: 1 tablespoon
- Red Onion: 2 medium, thinly sliced
- Bell Pepper: 1/2, diced
- Cucumber: 1/2, diced
- Fresh Mint: 2 tablespoons, chopped
- Salt And Pepper Powder
Instructions To Prepare:
1. In a bowl, combine the fresh chicken breasts, tandoori masala, garlic and ginger paste, Greek yoghurt, lemon juice, salt, and pepper. Mix well to coat the chicken evenly.
2. Grill or bake the marinated chicken breasts until cooked through. The chicken should be firm to the touch and reach 165°F (74°C) internal temperature.
3. Let the cooked chicken cool slightly before slicing it. Combine the red onion, bell pepper, cucumber, and fresh mint in a separate bowl. Add the shredded chicken and properly toss to combine.
4. Pour the remaining marinade (which should be slightly thickened from marinating the chicken) over the salad and toss again to coat evenly.
5. Serve the Tandoori Chicken Salad immediately or refrigerate for later.
2. Indian Chicken And Spinach Salad
Indian chicken and spinach salad is a nutrient-packed, delicious, and fibre-rich food. The spinach provides essential vitamins and minerals, including iron, calcium, and vitamin C. The chicken offers a good protein source, which is essential for repairing muscle tissue. The chaat masala adds a flavorful twist without adding extra calories, stimulating digestion and boosting metabolism.
Ingredients:
- Chicken Breast: 2 boneless, skinless chicken breasts
- Spinach: 2 cups, fresh
- Yoghurt: 1/4 cup (plain, non-fat)
- Chaat Masala: 1 teaspoon
- Lemon Juice: 1 tablespoon
- Red Onion: 2 medium, thinly sliced
- Tomato: 1, diced
- Green Chili: 1, finely chopped (optional)
- Salt And Pepper Powder
Instructions To Prepare:
1. Boil or grill the chicken breasts until cooked through. Let them cool slightly before slicing or dicing.
2. In a small bowl, whisk together the yoghurt, chaat masala, lemon juice, salt, and pepper.
3. In a large bowl, mix the fresh spinach, sliced chicken, red onion, diced tomato, and green chilli (if using).
4. Pour the made dressing over the salad and toss to coat evenly.
5. For a slightly warmed salad, cook the mixture over medium-high heat for nearly 2-3 minutes or until warm.
6. Serve the Indian Chicken and Spinach Salad immediately while it is fresh and flavorful.
Also Read: Learn All About A High-Protein Diet For Muscle Building & Get A 7-Day Plan!
3. Indian Chicken And Chickpea Salad
This protein-packed powerhouse salad can help you stay full and satisfied. The chickpeas add protein and fibre, making this a filling and nutritious meal. Chickpeas are also good complex carbohydrates, which offer sustained energy plus help regulate blood sugar levels. Combining spices and fresh herbs provides a flavorful experience without adding excessive calories.
Ingredients:
- Chicken Breast: 2 boneless, skinless chicken breasts
- Chickpeas: 1/2 cup, cooked (or canned, drained, and rinsed)
- Olive oil- 1.5 tsp
- Cumin Powder: 1 teaspoon
- Coriander Powder: 1 teaspoon
- Lemon Juice: 1 tablespoon
- Tomato: 1, diced
- Cucumber: 1/2, diced
- Fresh Coriander: 2 tablespoons, chopped
- Salt And Pepper Powder
Instructions To Prepare:
1. Boil or grill the chicken breasts until cooked through. Let them cool slightly before dicing.
2. In a small bowl, mix together the olive oil, cumin powder, coriander powder, lemon juice, salt, and some pepper.
3. In a large bowl, mix the diced chicken, cooked chickpeas, diced tomato, and diced cucumber.
4. Pour the made dressing over the salad and toss to coat evenly.
5. For a slightly warmed salad, sauté the mixture over medium heat for nearly 5 minutes or until heated through.
6. Garnish the salad with chopped fresh coriander and serve immediately.
4. Chicken Power Salad With Sunflower Seeds
This is a light and refreshing option that is perfect for weight loss. The combination of fresh greens, lean chicken, and vegetables provides a healthy and satisfying meal. Sunflower Seeds from ToneOp Care add a healthy dose of protein and healthy fats. Sunflower seeds are also a good source of vitamin E, which protects your cells from damage.
Ingredients:
- Cooked Chicken: 1 cup, shredded
- Unsalted Roasted Sunflower Seeds: 2 tbsp.
- Olive Oil: 1.5 tsp
- Dried Oregano: 1/2 tsp
- Ground Pepper: 1/3 tsp
- Green-leaf Lettuce: 3-4 leaves, chopped
- Spinach: 1 cup, chopped
- Tomatoes: 1 small, chopped
- Sliced Cucumber: 1 small
- Onion: 1 small
- Salt: to taste
Instructions To prepare:
1. In a small bowl, whisk together the olive oil, dried oregano, salt, and some pepper.
2. In a large bowl, mix the lettuce, spinach, shredded chicken, chopped tomato, sliced cucumber, and chopped onion.
3. Pour the prepared dressing over the salad and toss to coat evenly.
4. Sprinkle the unsalted roasted sunflower seeds over the top of the salad.
5. Serve the chicken powder salad immediately or refrigerate for later.
Also Read: Delicious And Nutritious: Healthy Meal Ideas For Effective Weight Loss
4 Benefits Of Chicken Salad For Weight Loss
Consider these benefits of making a healthy chicken salad recipe for weight loss:
1. Helps Burn More Calories
Chicken salad is a protein-rich meal that can significantly boost your metabolism. Protein requires more energy to digest than consumed carbohydrates or fats, a process known as the thermic effect of food. This means your body will burn more calories to process chicken salad than other meals. This increased calorie burn, along with a regular Home Workout Plan, can contribute to weight loss.
2. Prevents Overeating And Cravings
A chicken salad's combination of protein, fibre, and healthy fats can help you feel full for longer. Protein is a satiating macronutrient that helps reduce hunger and cravings. Fibre, found in vegetables and whole grains often included in chicken salad, adds bulk to your meal and slows down digestion, further contributing to feelings of fullness. Healthy fats, such as those from nuts or avocados, provide sustained energy and help regulate appetite hormones.
3. Boosts Healthy Metabolism
As mentioned earlier, the protein in chicken salad can significantly increase your metabolism. A faster metabolic rate means your body cuts more calories at rest, even when you're not actively exercising. This supports weight loss by helping you burn more calories throughout the day.
4. Keeps You Full For Longer
The combination of ingredients in chicken salad, including protein, dietary fibre, and healthy fats, can help you feel satisfied and full for a longer period. This can help you eat less overall and avoid unhealthy snacking between meals. Staying full and satisfied makes you less likely to reach for high-calorie, unhealthy foods that can derail your weight loss goals.
Also Read: 15 Healthy Indian Snacks With Low Calories For Sustainable Weight Loss!
Nutritional Value Of Chicken Per 100gm
Note this nutritional value chart of chicken salad per 100gm for reference:
Nutrient | Amount per 100g |
Energy | 165 kcal |
Protein | 31 g |
Fat | 3.6 g |
Carbohydrates | 0 g |
Cholesterol | 85 mg |
Sodium | 60 mg |
Calcium | 11 mg |
Iron | 0.9 mg |
Magnesium | 29 mg |
Phosphorus | 222 mg |
Potassium | 256 mg |
Dietitian’s Recommendation
To make a healthy and fulfilling chicken salad, use grilled or poached chicken breast for a low-fat source of protein. Utilise a foundation of leafy greens such as spinach, which is abundant in vitamins and fibre. I recommend you include different colourful vegetables like bell peppers, cucumbers, and tomatoes to add antioxidants and texture.
Choose a low-calorie dressing, like a vinaigrette with olive oil and lemon juice, to control your calorie intake. Add a few nuts or seeds for extra nutrients and crunchiness. This well-rounded method guarantees a fulfilling, nutrient-packed meal that promotes sustainable weight control. You can also visit ToneOp Eats to find such delicious and healthy chicken recipes for weight loss.
Dt. Akshata Gandevikar
The Final Say
Ultimately, a healthy chicken salad recipe is a delicious and nutritious weight-loss option. Having lean chicken with fresh vegetables and opting for low-calorie dressings, you can create various flavorful and satisfying meals that allow sustainable weight loss. Remember, for weight management, find healthy foods that you enjoy for meals. With creativity and experimentation, you can discover your favourite chicken salad recipes and make them a staple.
FAQs
1. Are chicken salads good for weight loss?
Absolutely! Chicken salads can help lose weight if made with lean chicken and lots of veggies. They are low in calories and high in protein, which keeps you feeling full. Light dressings and avoiding unhealthy toppings like cheese or creamy sauces can make chicken salads a good weight-loss choice.
2. Is chicken salad high in fat?
The fat in chicken salad depends on what it's made with. If you use lean chicken and a low-fat dressing, it can be low in fat. But adding things like avocados, nuts, or cheese can make it higher in fat. Choose healthier dressings and watch how much you eat to keep the fat low.
3. Is chicken good for a weight loss diet?
Yes, chicken is good for weight loss because it's high in protein and low in calories, especially if you choose lean cuts. Protein helps build and maintain muscle, keeps you feeling full, and speeds up your metabolism. Eating chicken as part of a balanced meal helps you lose weight by keeping you full longer and providing all nutrients without too many calories.
4. Can I eat chicken salad for breakfast?
Yes, you can eat chicken salad for breakfast. It has a good balance of protein and fibre, which can help you feel full all morning. Use lighter dressings and add vegetables for extra nutrients. Chicken salad for breakfast can be a nutritious and different option, providing a protein boost to start your day and help you manage your weight.
References
- https://www.allrecipes.com/recipe/272849/healthy-chicken-salad/
- https://recipes.heart.org/en/recipes/easy-chicken-salad
- https://www.eatright.org/recipes/salads/healthy-grilled-chicken-salad-recipe
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.
