Low Calorie Chicken Salad for Weight Loss – High Protein, Easy 10-Minute Recipe

 This Low Calorie Chicken Salad is one of the simplest and most effective meals you can add to your weekly routine if you are working toward your weight management goals. With only 320 calories per serving and 35 grams of protein, it keeps you full without weighing you down.

It takes just 10 minutes to put together — making it perfect for a quick weekday lunch or a meal prep staple you can prepare in batches on Sunday.

Who Is This Recipe For?

This chicken salad is ideal for:

- People managing their daily calorie intake

- Anyone looking for a high protein lunch option

- Meal preppers who want easy grab-and-go meals

- People who want a light but satisfying midday meal

Nutritional Information (Per Serving)

- Calories: 320 kcal

- Protein: 35g

- Carbohydrates: 12g

- Fat: 14g

- Fiber: 4g

Source: Estimated based on USDA FoodData Central database.

Ingredients (1 Serving)

- 150g cooked chicken breast, sliced or shredded

- 2 cups mixed salad greens (romaine, spinach, or arugula)

- 1/2 cup cherry tomatoes, halved

- 1/4 cucumber, sliced

- 1/4 medium avocado, sliced

- 1 tablespoon olive oil

- 1 tablespoon lemon juice

- Salt and black pepper to taste

- Optional: 1 teaspoon Dijon mustard for extra flavor

Ingredient Substitutions:

- No chicken breast? Use canned tuna or boiled eggs for a similar protein content.

- No avocado? Replace with 2 tablespoons of hummus for healthy fats.

- Want more carbs? Add 1/4 cup cooked quinoa or chickpeas to the salad.

Step-by-Step Instructions

Step 1 – Prepare the chicken

If using freshly cooked chicken, season a 150g chicken breast with a pinch of salt and pepper. Cook in a non-stick pan over medium heat for 5 to 6 minutes per side until fully cooked through. Let it rest for 2 minutes, then slice or shred. You can also use leftover or rotisserie chicken to save time.

Step 2 – Prepare the vegetables

Wash and dry the salad greens. Halve the cherry tomatoes, slice the cucumber, and slice the avocado.

Step 3 – Make the dressing

In a small bowl, whisk together the olive oil, lemon juice, and Dijon mustard if using. Add a pinch of salt and pepper and mix well.

Step 4 – Assemble the salad

Place the salad greens in a large bowl or plate. Arrange the chicken, cherry tomatoes, cucumber, and avocado on top. Drizzle the dressing evenly over the salad.

Step 5 – Serve immediately

This salad is best served fresh. If meal prepping, keep the dressing separate and add it just before eating to prevent the greens from wilting.

Total preparation time: 10 minutes.

Best Time to Eat This Recipe

This chicken salad works best as a lunch meal, ideally between 12:00 PM and 2:00 PM. The combination of lean protein from chicken and healthy fats from avocado provides steady energy through the afternoon without causing a post-lunch energy dip.

It also works well as a light dinner option if you prefer a lower calorie evening meal.

Meal Prep Tips

This recipe is excellent for meal prep. Cook a larger batch of chicken breast at the start of the week and store in the fridge for up to 4 days. Pre-cut the vegetables and store them separately in airtight containers. When ready to eat, simply assemble and add the dressing.

Avoid adding the dressing until you are ready to eat, as the acid from the lemon juice will cause the greens to wilt quickly.

Frequently Asked Questions

Q: How many calories does this chicken salad have?

A: Each serving contains approximately 320 calories, making it a practical choice for those managing their daily calorie intake.

Q: Can I meal prep this chicken salad in advance?

A: Yes. Cook the chicken and prep the vegetables in advance, but keep the dressing separate until you are ready to eat. The assembled salad (without dressing) can be stored in the fridge for up to 2 days.

Q: What can I use instead of chicken breast?

A: Canned tuna, boiled eggs, or cooked shrimp are all good alternatives that provide a similar amount of protein.

Q: Is this salad suitable for a low carb diet?

A: Yes. This recipe contains only 12 grams of carbohydrates per serving, making it suitable for those following a lower carbohydrate eating approach.

Q: Can I add grains to make this salad more filling?

A: Absolutely. Adding 1/4 cup of cooked quinoa or chickpeas will increase the fiber and carbohydrate content, making the meal more substantial.

Disclaimer: This recipe is intended for general nutritional reference only. It is not a substitute for professional medical or dietary advice. Please consult a registered dietitian or healthcare provider if you have specific health conditions or dietary requirements.