If you want to include something nutritious, green, and protein-rich in your fitness diet, you should try chicken salad. Including chicken salad recipes in your weight-loss diet can be beneficial as they can be a nutritious and flavourful addition to your diet. But these need to be made with the right ingredients that help in shedding the kilos. Replacing heavy-duty dressings with lighter Greek yoghurt alternatives in your salads can help you enjoy a delicious meal that doesn't make you put on weight. Packed with protein and essential nutrients, these recipes can help keep you feeling full and satisfied while supporting your weight loss journey.

8 tasty chicken salad recipes for weight loss

Chicken is a great protein-source and is a must-have ingredient in most fitness diets. Dietician Ramaya B recommends these chicken salad recipes that are sure to help you reach your weight-loss goals in no time.

1. Grilled chicken avocado salad

Making time: 15-20 minutes

Ingredients:

• 1 grilled chicken breast (sliced)
• 1 avocado (sliced)
• 1 cup of mixed greens
• ½ cucumber (sliced)
• 10 cherry tomatoes (halved)
• 1 tablespoon of olive oil
• 1 tablespoon of lemon juice
• Salt and pepper to taste

Method:

1. Grill the chicken breast until fully cooked (8-10 minutes).

2. In a large bowl, combine mixed greens, cucumber, tomatoes, and avocado slices.

3. Slice the grilled chicken and add it to the salad.

4. Drizzle with olive oil and lemon juice. Season with salt and pepper.

5. Toss gently and serve.

2. Chicken and quinoa salad

Making time: 25 minutes

Ingredients:

• 1 grilled chicken breast (cubed)
• ½ cup of cooked quinoa
• 1 cup of spinach leaves
• 1 small carrot (grated)
• ½ red bell pepper (chopped)
• 1 tablespoon of balsamic vinegar
• 1 tablespoon of olive oil

Method:

1. Quinoa cooking process: In a saucepan add quinoa and water, 1:2 ratio and cook in medium heat for 15 minutes.

2. In a large bowl, mix spinach, grated carrot, bell pepper, and quinoa.

3. Add cubed chicken to the mix.

4. Drizzle with balsamic vinegar and olive oil. Toss well and serve.

3. Chicken and apple salad

Making time: 15 minutes

Ingredients:

• 1 cup of shredded chicken breast (boiled)
• 1 apple (diced)
• ½ cup of celery (sliced)
• 2 tablespoon of Greek yoghurt
• 1 tablespoon of Dijon mustard
• 1 tablespoon of lemon juice.

Method:

1. In a bowl, mix shredded chicken, apple, and celery.

2. In a separate bowl, whisk together Greek yoghurt, mustard, and lemon juice.

3. Pour the dressing over the chicken mixture and toss well.

4. Serve chilled.

4. Greek chicken salad

Making time: 20 minutes

Ingredients:

• 1 grilled chicken breast (sliced)
• 1 cup of romaine lettuce (chopped)
• ¼ cup of black olives (sliced)
• ¼ cup of feta cheese
• ½ cucumber (sliced)
• ½ red onion (sliced)
• 1 tablespoon of olive oil
• 1 tablespoon of red wine vinegar

Method:

1. Combine lettuce, olives, feta, cucumber, and red onion in a bowl.

2. Add sliced grilled chicken on top.

3. Drizzle with olive oil and red wine vinegar. Toss and serve.

5. Chicken caesar salad (Light)

Making time: 15 minutes

Ingredients:

• 1 grilled chicken breast (sliced)
• 2 cups of romaine lettuce (chopped)
• 2 tablespoon of grated Parmesan cheese
• 1 tablespoon of light Caesar dressing
• 1 tablespoon of olive oil (optional)

Method:

1. Grill the chicken breast with required seasoning.Now slice them into small pieces.

2. In a bowl, combine lettuce and Parmesan.

3. Add the chicken and drizzle with Caesar dressing.

4. Toss well and serve.

Chicken salads are high in protein and help you stay full for longer. Image courtesy: Freepik

6. Spicy chicken mango salad

Making time: 20 minutes

Ingredients:

• 1 cup shredded chicken breast (grilled or boiled)
• 1 mango (diced)
• 1 small jalapeño (sliced)
• 1 cup of spinach leaves
• 1 tablespoon of lime juice
• 1 tablespoon of olive oil
• Salt- required amount
• 1 teaspoon of black pepper

Instructions:

1. In a bowl, mix shredded chicken, mango, jalapeño, and spinach.

2. Add salt and pepper.

3. Add 1 tbsp of lime juice and olive oil.

4. Toss and serve.

7. Chicken and avocado pesto salad

Making time: 20 minutes

Ingredients:

• 1 grilled chicken breast (sliced)
• 1 avocado (mashed)
• 2 tablespoon of homemade pesto (basil, garlic, olive oil, and Parmesan)
• 1 cup of baby arugula leaves
• 10 cherry tomatoes (halved)
• Salt- as per taste

Method:

1. Mix mashed avocado with pesto sauce and salt in a small bowl.

2. In a large bowl, combine arugula, tomatoes, and grilled chicken.

3. Toss everything with the avocado pesto dressing and serve.

8. Chicken and kale salad

Making time: 25 minutes

Ingredients:

• 1 grilled chicken breast (chopped)
• 1 cup of kale (chopped)
• ½ cup of roasted sweet potatoes (cubed)
• 1 tablespoon of olive oil
• 1 tablespoon of apple cider vinegar
• Salt and pepper to taste

Method:

1. In a bowl, mix kale, sweet potatoes, and grilled chicken.

2. Drizzle with olive oil and apple cider vinegar. Season with salt and pepper.

3. Toss and serve.

How do chicken salad recipes help in losing weight?

Chicken salad recipes can be an effective tool for weight loss due to their nutrient-rich ingredients, low-calorie content, and high protein levels. Here's how they help in shedding pounds:

1. High protein content

Chicken is a lean source of protein, which plays a crucial role in weight loss, as found in a study published in Food Nutrition Research. Protein increases feelings of fullness and reduces appetite, helping you consume fewer calories overall. It also helps in preserving muscle mass while helping you lose fat, which is important for long-term weight management.

2. Low in calories

Chicken salads, when made with ingredients like leafy greens, vegetables, and light dressings, can be very low in calories while still being filling. This allows you to stay within a calorie deficit, which is essential for weight loss.

3. Rich in fibre

Most chicken salad recipes include vegetables like lettuce, cucumber, tomatoes, and peppers. These are high in fibre, which promotes satiety, aids digestion, and helps control blood sugar levels. A diet rich in fibre is linked to better weight management, as found in a study published in the Journal of Food Science and Technology.

Chicken salads are rich in fibre and healthy fats, and promote healthy weight loss. Image courtesy: Freepik

4. Healthy fats

When made with healthy fat sources like avocado, olive oil, or nuts, chicken salad provides essential fats that promote fullness and stabilise energy levels, as found in a study published in the Missouri Medicine. Healthy fats are beneficial for metabolism and reducing unhealthy cravings.

5. Low-carb option

Chicken salad is naturally low in carbohydrates, especially if you avoid carb-heavy ingredients like croutons or bread. Lowering your carb intake can help in reducing insulin levels and encouraging fat burning, making chicken salad an ideal choice for low-carb or ketogenic diets.

6. Controlled portions

Chicken salads are easily portioned, making it simple to control calorie intake. This is particularly helpful in managing portion sizes without feeling deprived, aiding in weight loss consistency.

7. Rich in nutrients

Chicken salad provides a wide array of vitamins and minerals from vegetables, protein from lean meat, and healthy fats. This nutrient density keeps your body well-nourished, reduces cravings for unhealthy snacks, and helps you stay on track with your weight loss goals.

8. Keeps you hydrated

Believe it or not, staying hydrated is important if you are trying to lose weight! Proper hydration is key for metabolism and fat-burning processes, assisting in weight loss. Many vegetables in chicken salad have high water content, helping to keep you hydrated. Load up on those veggies to keep yourself hydrated!

Side effects chicken salad recipes

While chicken salad recipes are generally healthy and nutritious, there are potential side effects to be aware of, especially if certain ingredients are not balanced or if the salad is consumed excessively. Here are some potential side effects of chicken salad recipes:

1. High sodium content

Store-bought dressings, processed chicken, or salty ingredients like olives, cheeses, or cured meats can increase sodium levels. Excessive sodium intake may lead to water retention, bloating, and an increased risk of high blood pressure.

2. Excess calories from toppings

Adding calorie-dense toppings such as creamy dressings, croutons, cheese, or nuts in large quantities. These ingredients can increase the calorie content of the salad, potentially leading to weight gain instead of loss if not consumed in moderation.

3. Foodborne illness

Consuming undercooked or improperly stored chicken can lead to bacterial infections such as salmonella or E. coli. This can cause food poisoning, leading to symptoms like nausea, vomiting, diarrhoea, and abdominal pain.

4. High saturated fat

Using large amounts of fatty ingredients like full-fat cheeses, bacon, or heavy creamy dressings. Regular consumption of high-saturated-fat ingredients can raise cholesterol levels, increasing the risk of heart disease over time.

While these recipes for weight loss can be good for your health but you should consult your doctor before including anything new into your diet.

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