Everyone loves salad, and if there is a protein salad with high protein content, then nothing can be better than that. We are presenting the high-protein chicken breast salad for you.
In this article on high-protein chicken breast salad, we will cover ingredients, preparation steps, benefits, serving suggestions, and tips on how to enjoy it the best way.
Why Choose a Protein Salad?
Before uncovering the recipe and ingredients, let’s know why choosing protein salad is good.
- Keeps you full for longer – Protein slows digestion and reduces hunger.
- Supports muscle growth & repair – Perfect for fitness lovers, athletes, or anyone after a workout.
- Weight management – High-protein salad is good for fat loss as it reduces cravings.
- Quick and versatile – Easy to make with simple ingredients you already have at home.
- Nutritious – A balance of protein, fiber, healthy fats, and vitamins.
Ingredients for Protein Salad
Main Ingredients (Protein Sources)
- 1 cup chickpeas (boiled) or black beans
- ½ cup paneer (cottage cheese) or tofu (cubed)
- 2 boiled eggs (optional, for non-vegetarians)
- 100g grilled chicken breast or fish (optional, can skip for vegetarian version)
Salad Base (Fresh Vegetables)
- 1 cup cucumber, chopped
- 1 cup tomatoes, diced
- ½ cup carrots, shredded
- ½ cup bell peppers (red, yellow, or green), chopped
- ½ cup lettuce or spinach leaves
Dressing Ingredients
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1 teaspoon honey (optional, for a touch of sweetness)
- ½ teaspoon black pepper powder
- ½ teaspoon salt (adjust to taste)
- ½ teaspoon cumin powder (for extra flavor)
Optional Add-ons
- A handful of nuts (almonds, walnuts, cashews) for crunch
- 1 tablespoon chia seeds or flaxseeds
- A sprinkle of feta cheese or low-fat cheese
How to Prepare Protein Salad
Boil the Protein Sources
Cook chickpeas/beans until soft. Boil the eggs. If adding chicken or fish, grill them lightly with a pinch of salt and pepper.
Chop the Vegetables
Wash all vegetables thoroughly. Chop cucumbers, tomatoes, bell peppers, and shred carrots. Keep lettuce or spinach leaves whole.
Mix the Base
Now take a large salad bowl, add the chopped vegetables and protein sources, chickpeas, paneer, eggs, chicken, etc., and mix them well.
Prepare the Dressing
In a small bowl, whisk together olive oil, lemon juice, honey, pepper, salt, and cumin powder. Whisk them as the taste of this salad depends on these spices.
Combine Everything
Pour the whisked spices over the salad and toss gently so that all ingredients are coated evenly.
Add Crunch & Garnish
Top with nuts, seeds, and a sprinkle of cheese if you like for additional taste.
Nutritional Values of this Protein Salad
| Ingredient | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| Chickpeas (1 cup, 164g) | 269 | 15 | 45 | 4.0 | 12 |
| Paneer (100g) | 265 | 18 | 6 | 20 | 0 |
| Boiled Eggs (2 medium, 100g) | 155 | 13 | 1 | 11 | 0 |
| Grilled Chicken Breast (100g) | 165 | 31 | 0 | 3.6 | 0 |
| Cucumber (1 cup, 104g) | 16 | 0.7 | 4 | 0.1 | 1 |
| Tomatoes (1 cup, 180g) | 32 | 1.6 | 7 | 0.4 | 2 |
| Carrots (½ cup, 61g) | 25 | 0.6 | 6 | 0.1 | 2 |
| Bell Peppers (½ cup, 75g) | 20 | 0.6 | 5 | 0.2 | 2 |
| Lettuce (1 cup, 36g) | 5 | 0.5 | 1 | 0.1 | 0.5 |
| Olive Oil (2 tbsp, 27g) | 239 | 0 | 0 | 27 | 0 |
| Lemon Juice (1 tbsp, 15g) | 4 | 0.1 | 1.3 | 0 | 0.1 |
| Honey (1 tsp, 7g) | 21 | 0 | 6 | 0 | 0 |
| Nuts (Almonds, 20g) | 116 | 4 | 4 | 10 | 2 |
| Chia Seeds (10g) | 49 | 1.6 | 4 | 3 | 3 |
| Feta Cheese (20g) | 53 | 3 | 1 | 4 | 0 |
| Total (per bowl) | 1,924 | 114.7 | 91.3 | 83.5 | 24.6 |
How to Serve Protein Salad
There are several ways to serve this protein chicken salad.
- As a Main Meal, serve a large bowl for lunch or dinner, especially if you’re trying to eat light but filling meals.
- As a Side Dish, Pair with soup, grilled sandwiches, or wraps.
- For Fitness Enthusiasts, Perfect as a post-workout meal because it provides protein and essential nutrients for muscle recovery.
- Meal Prep Friendly, You can prepare and store it in the fridge for up to 2 days.
Benefits of Eating Protein Salad Regularly
- Helps with weight loss by controlling appetite.
- Improves muscle strength and recovery.
- Provides a balance of macronutrients and micronutrients.
- Boosts energy levels and keeps you active throughout the day.
- A great option for those who want to eat healthy without spending hours cooking.
Final Thoughts
This high-protein chicken Salad is more than just a normal salad in terms of taste and protein sources. This chicken salad fuels your body throughout the day.
The best part? It’s quick, delicious, and versatile. You can prepare it in just 15–20 minutes with ingredients available in your kitchen.
Ashish Lavania is a chef and works for many 5 and 7-star hotels all over the world, like in Dubai, India, Spain, etc. He completed his education in IHM Delhi. He has 10 to 12 years of experience in the cooking industry. He cooks food with good nutritional value. He loves to spread his knowledge to the world via this website.