Healthy Chicken Salad Recipes for Weight Loss
Are you in need of a healthy lunch option that doesn’t skimp on flavor? Then, look no further as the chicken salad is here for the rescue. This delicious chicken salad recipe is filled with protein and nutrition making it perfect for those on the go. It is filled with protein to keep you longer, fuller and perfect for those weekly meal preps.
Chicken salads are a healthy option that will help you to stay on track without sacrificing flavor. Also, it is the perfect choice for losing weight as it is full of protein, low in calories, and has lots of healthy nutrients. The protein in chicken will help you to feel full and stop you from consuming unhealthy snacks. However, by consuming the right ingredients and preparation methods, you can develop a low-calorie chicken salad diet recipe that is delicious and satisfying. Whether a convenient lunch or a light and refreshing dinner, these healthy chicken salad recipes will have you craving more. Let’s find out various kinds of healthy chicken salad recipes for weight loss that will keep you energized and full.
Top 4 Benefits Of Consuming Chicken Salad For Weight Loss
These benefits make creating a healthy chicken salad recipe for weight loss easier and more convenient, Let’s look at some of the drool-worthy Chicken Salad recipes for weight loss:
It prevents cravings and overeating
A chicken salad’s combination of fiber, protein, and healthy fats will help you to feel full for longer. Protein is a satiating macronutrient which helps in reducing cravings. The presence of fiber that is found in vegetables and whole grains is also included in chicken salad and other kinds of salads that slow down digestion further contributing to fullness. Healthy fats like from nuts, and avocados provide sustained energy and will help regulate appetite hormones.
It burns more Calories
Chicken salad is a protein-rich meal that will significantly enhance your metabolism. Protein requires more energy to digest than consumed fats or carbohydrates, a process which is known as the thermic effect of food. It means that your body will burn out more calories to process chicken salad than the other meals. This enhanced calorie burn along with a regular home workout plan will contribute to weight loss.
It promotes healthy metabolism
The presence of protein in chicken salad will particularly enhance your metabolism. A faster metabolic rate means your body cuts more calories at rest even when you are not actively exercising. Moreover, this supports weight loss by helping you to burn more calories throughout the day.
It keeps you full for longer
The combination of healthy ingredients in chicken salad including dietary fiber, protein, and healthy fats will help you to feel satisfied and full for a longer period. Also, this is helpful in eating less overall and avoiding unhealthy snacking in between meals. Staying satisfied and full will make you less likely to reach for high-calorie, unhealthy foods that can help you achieve weight loss goals.
Chicken Salad Ingredients
There are some simple ingredients that you’ll need to make the basic chicken salad recipe:
Chicken: You’ll need cooked chicken, shredded and chopped. If you have any leftovers, roast chicken, grilled chicken, rotisserie chicken, chicken salad is a perfect way to use it all up. Also, you can use canned chicken to make chicken salad or you can cook chicken for the salad. You can use white or dark meat or a combination of both if you prefer.
Mayonnaise: Creamy Mayonnaise binds together all the separate ingredients for the chicken salad into a satisfying mixture of textures and flavors. Use your choice of reduced or regular-fat mayonnaise. The flavor of mayonnaise can be enhanced with a tablespoon of lemon juice for brightness and approximately ¼ teaspoon of ground black pepper. Before mixing it, you may find that it needs a bit of salt or other flavor enhancers from your spice collection.
Celery: Crispy, Fresh adds both flavor and crunch. Ensure to chop the celery into small and uniform pieces so it is convenient to consume.
Almond: The secret ingredient that makes this chicken salad recipe stand apart. Blanched slivered almonds are more rapidly pan-toasted to bring out the nutty flavor which is then added to the chicken salad mixture.
Chicken Salad Calories
Chicken salad calories have many healthy nutrients. Approximately 85g serving of roasted chicken is a great source of healthy vitamins and minerals:
Niacin: 51% of the DV
Selenium: 36% of the DV
Phosphorus: 17% of the DV
Vitamin B6: 16% of the DV
Healthy Chicken Salad Recipes For Weight Loss
You can try these healthy chicken salad recipes by adding to your balanced weight loss diet plan that delivers nutritional benefits in satisfying dressings:
Avocado Chicken Salad
This salad is a healthy and delicious lunch recipe for weight loss. The creamy avocado adds healthy fats that will help you to feel full and satisfied while the lean chicken offers a great source of protein. Greek yogurt is a low-calorie alternative to mayonnaise which makes this recipe a much lighter option. Moreover, including vegetables such as red onion, and cherry tomatoes will provide essential minerals, vitamins, and fiber.
Ingredients:
Chicken breast: 2 ( Skinless and Boneless)
Greek yogurt: ¼ cup (Plain and non-fat)
Avocado: 1 mashed
Cherry tomatoes: ½ cup
Red Onion: 2 medium finely chopped
Lime Juice: 1 Tablespoon
Coriander: Chopped 2 tablespoon
Salt and Pepper Powder
Instructions To Prepare:
Boil or Grill Chicken breasts till it is fully cooked. Let it cool down and then dice.
In a bowl mix avocado with Greek yogurt, lime juice, salt, and pepper.
In a bowl, mix chicken, cherry tomatoes, red coriander, and coriander. Add avocado dressing and mix till it is well blended.
Serve chilled or at room temperature. If you do not like it raw then stir it in a little olive oil for about 3-4 minutes on medium flame and it is ready to be served by now.
2. Spicy Chicken Salad
This flavourful and satisfying option will help you to stay on track with your weight loss goals. The sriracha sauce will give a kick of heat without adding excessive calories. The combination of protein from the chicken, fiber from the vegetables, and healthy fats from the Greek Yoghurt makes this a filling and nutritious meal.
Ingredients:
Chicken Breast: 2 skinless and boneless
Sriracha Sauce: 1 tablespoon( adjust according to your taste)
Greek Yoghurt: ½ cup of Plain and Non-fat cup
Red Bell Pepper: ½ Diced
Fennel Seeds: ⅓ tablespoon
Green Onions: 2 Chopped and small
Salt and Pepper Powder
Instructions To Prepare:
Boil and grill chicken breast till it is fully cooked. Let it cool and then dice.
Combine Greek Yoghurt with Sriracha sauce with salt and pepper in a mixing bowl.
In a bowl, mix chicken, red bell pepper, and fennel seeds with green onions.
Add spicy Yoghurt dressing and toss to combine. Serve chilled for the best flavor.
3. Greek Chicken Salad
It is a Mediterranean-inspired dish that is both healthy and delicious. Combining lean chicken, fresh vegetables and a tangy Greek Yoghurt dressing will make it a satisfying and healthy option. The olives add healthy fats and the dried oregano boosts flavours without adding extra calories. Furthermore, you can also include this salad in your regular diet if you want to lose weight.
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:
Boil or Grill Chicken breasts till cooked through. Let cool then dice.
Prepare Dressing: Mix Greek Yoghurt with dried oregano, salt and pepper.
Combine chicken, cucumber, cherry tomatoes, olives, and red onion, and then add a yogurt dressing and toss to coat.
Tandoori Chicken Salad
This salad is a highly recommended choice for weight loss. The tandoori masala marinade adds a flavourful kick without adding excessive calories. The combination of lean chicken, fresh vegetables, and a tangy Greek Yoghurt dressing makes it a healthy meal. The tandoori spices in the marinade will help in enhancing your metabolism and it will aid digestion.
Ingredients:
Chicken Breast: 2 Skinless, Boneless Chicken Breast
Tandoori Masala: 1 tablespoon
Ginger and Garlic Paste: ⅓ tablespoon
Lemon Juice: 1 Tablespoon
Bell Pepper: ½ Diced
Cucumber: ½ Diced
Fresh Mint: 2 Tablespoon Chopped
Salt and Pepper Powder
Instructions To Prepare:
Combine fresh chicken breast, tandoori masala, ginger and garlic paste, Greek Yoghurt, Lemon Juice, Salt and Pepper. Mix well to coat the chicken evenly.
Bake or grill the marinated chicken breasts till cooked through. The chicken should be firm to the touch and it should reach approx 165°F (74°C) temperature.
Let the cooked chicken slightly cool off before slicing it. Combine the bell pepper, cucumber, and red onion in a separate bowl.
You can add the shredded chicken and properly toss it to mix.
Pour the remaining marinade (which should be slightly thickened from marinating the chicken) over the salad and toss again to coat evenly.
Serve Tandoori Chicken Salad immediately or refrigerate it for later.
2. Indian Chicken And Spinach Salad
Indian chicken and spinach salad is a nutrient-packed, delicious, and fiber-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
Yogurt: 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:
Boil or grill the chicken breasts until cooked through. Let them cool slightly just before dicing or slicing it.
In a small bowl, whisk together the yogurt, lemon juice, chaat masala, salt, and pepper.
In a large bowl, mix fresh spinach, red onion, diced tomato, and green chili.
Pour the made dressing over the salad and toss to coat evenly.
For slightly warmed salad, cook the mixture over medium-high heat for nearly 2-3 minutes until it is warm.
Serve the Indian Chicken and Spinach Salad immediately while it is flavourful and fresh.
3. Indian Chicken And Chickpea Salad
This Indian chicken and chickpea salad will help you to stay full and satisfied. The chickpeas will add fiber and protein which makes this filling a healthier and more nutritious one. Chickpeas are an excellent complex carbohydrate that offers sustained energy plus help in regulating blood sugar levels. Mixing fresh herbs and spices will provide a delightful 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:
Boil or grill the chicken breasts till it is cooked through. Let them cool slightly before dicing.
In a small bowl, mix together the cumin powder, olive oil, lemon juice, coriander powder, salt, and some pepper.
In a large bowl, mix the diced chicken, tomatoes, chickpeas, and diced cucumber.
Pour the made dressing over the salad and toss to coat evenly.
For a slightly warmed salad, you can toss the mixture over medium heat for nearly 5 minutes or till heated through.
Garnish the salad with chopped fresh coriander and serve immediately.
Chicken Power Salad With Sunflower Seeds
This is a refreshing and light option that is perfect for weight loss. The combination of fresh greens, lean chicken, and vegetables will provide a healthy and satisfying meal. Moreover, sunflower seeds will add a nutritious dose of protein and healthy fats. Sunflower seeds are a great source of Vitamin E that will protect your cells from damage.
Ingredients:
Cooked Chicken: 1 cup, shredded
Unsalted Roasted Sunflower Seeds: 2 tbsp.
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
Olive Oil: 1.5 tsp
Dried Oregano: 1/2 tsp
Ground Pepper: 1/3 tsp
Instructions To prepare:
Whisk together the olive oil, dried oregano, salt, and some pepper in a small bowl.
In a large bowl, combine spinach, lettuce, shredded chicken, chopped tomato, sliced cucumber, and chopped onion.
Pour the prepared dressing over the salad and toss to coat evenly.
Sprinkle the unsalted roasted sunflower seeds on the top of the salad.
Serve the chicken powder salad immediately or refrigerate it for later.
Nutritionist recommendation
For making healthy and fulfilling chicken salad, you can use poached chicken breast or grilled one for a low-fat source of protein. You can also utilize a foundation of leafy greens like spinach which is abundant in fiber and vitamins. It is recommended that you include various colorful vegetables like cucumbers, bell peppers, and tomatoes to add texture and antioxidants.
You can choose a low-calorie dressing such as vinaigrette with olive oil and lemon juice to control your calorie intake. Adding a few seeds or nuts for extra crunchiness and nutrients. This well-rounded method will guarantee a fulfilling,nutrient-packed meal that will promote sustainable weight control.
Wrapping It Up
Chicken salads help lose weight if it is made with lean chickens and with lots of veggies. They are low in calories and high in protein, which keeps you feeling satiated. Light dressings and avoiding unhealthy toppings such as creamy sauces and cheese can make chicken salads a perfect choice for weight loss. The fat in chicken salad relies on what it is made with. However, if you use lean chicken with a low-fat dressing then it turns out to be low in fat. But including things such as nuts, cheese or avocados can make it higher and more nutritious in fat. You can also choose healthier dressings and watch how much you want to eat and to keep the fat low.
