Chopped Chicken Protein Salad

Andrea Potischman | Mar 24, 2024

This is not a health blog, and not everything I eat is healthy. I can own that. Good health for me is all about moderation. I eat everything, but it’s balanced and I eat a lot of salads. I am a big believer in “eating the rainbow“. All those brightly colored vegetables offer amazing nutrients that honestly make me feel healthy just by preparing them.

This is what I call a chopped chicken protein salad, and is a salad I make frequently at home when in a hurry. This simple salad is one of the most uncomplicated salads I make. And while I do make a homemade lemon-thyme vinaigrette, this salad is really about assembling nutritious ingredients that happen to be healthy and filling.

The Importance of Fiber

Salads are really a fantastic and easy way to add more vegetables and fiber to your diet, however, without a substantial amount of protein they can easily leave you unsatisfied and, even worse, hungry. Because protein is the most satiating macronutrient, including protein, of some kind, in every meal is a great way to balance your blood sugar, minimize cravings, and keep you feeling full for hours.

Protein Punch Options by Grams

• 3 ounce serving of cooked chicken breast = 26 grams
• 1/2 cup sunflower seeds = 15 grams
• 1 cup feta cheese = 21 grams
• 2 hard boiled eggs  = 12.6 grams
• 2 slices of bacon = 6 grams
• 3 ounces crab meat = 16.4 grams
• 3 ounces of tofu = 8.4 grams
• 3 ounces of Tempeh = 15.3 ounces
• 3/4 cup cooked black beans = 11.4 grams
• 3/4 cups cooked lentils = 13.4 grams
• 1 cup quinoa = 8 grams

Protein aside, if health is your main focus, my best advice is to make your own salad dressing. A vinaigrette, even a homemade ranch, is substantially better for you, with significantly less sugar and calories than almost any store-bought one you can find. Believe it or not, store-bought salad dressings are actually considered processed foods, most people don’t even realize that. So the takeaway, is don’t skimp on yourself, because you’re worth it.

Chopped Chicken Protein Salad

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4 ratings

Servings:

4

Prep:

30 minutes

Cook:

10 minutes

Total:

40 minutes

Ingredients:

For the Lemon Thyme Vinaigrette:

• 1/4 cup Extra-virgin olive oil
• 3 tablespoons freshly squeezed lemon juice
• 1 garlic clove, grated
• 1/2 teaspoon sugar
• 1/4 teaspoon salt
• 1/4 teaspoon ground pepper
• 3 spring fresh thyme leaves, stem removed

For the Salad:

• 6-8 cups mixed greens
• 2 cups shredded roasted, grilled, or boiled chicken
• 1 cup grape tomatoes, halved
• 1 cup Persian cucumber, cut lengthwise and sliced
• 1/2 small red onion, thinly sliced
• 1/2 cup sliced pepperoncini
• 1/2 cup feta cheese, crumbled
• 1/4 cup sunflower seeds, lightly toasted

Directions:

1. Preheat the oven to 350 degrees F.
2. For the Vinaigrette: In a small bowl, add the olive oil, lemon juice, garlic, sugar, salt, pepper, and thyme leaves, whisk well to blend, and set aside.
3. Place the sunflower seeds on a baking sheet, place in the oven, and bake until toasted about 5-7 minutes. Remove from the oven and cool slightly.
4. For the Salad: to each serving bowl add: some mixed greens, chicken, tomatoes, cucumber, onion, pepperoncini, feta cheese, and toasted sunflower seeds. Drizzle with the lemon vinaigrette and serve