High Protein Chicken Salad – that’s not boring!

High Protein Chicken Salad – that’s not boring!

Here’s a high protein chicken salad – that’s not boring! I used to think that salads are one of the world’s most bland and boring food. However, after experimenting with different recipes and through some trial and error, I realized that salads don’t have to be boring at all. In fact, I crave salads from time to time because they can be really delicious if done right. Here’s a chicken-licious salad that’s low in calories yet bulks up protein intake for your day. This is one of my go-to recipes after a workout session at the gym, hope you’ll like it!


Why You’ll Love This High Protein Chicken Salad

Calorie-conscious: This recipe is only 347 calories per serving ✨

High-protein: It’s reported that an average sedentary male should take around 56 grams of protein daily, while an average sedentary female should have about 46 grams. This recipe has 67 grams of protein per serving 💪 However, if you are having protein-rich meals throughout the day, feel free to reduce the amount of protein in this salad (to avoid too much protein, too much of anything isn’t good)!

Juiciest chicken breast: Learn how to brine chicken breast – so that it’s as juicy as a chicken thigh! Say bye-bye to tough and dry meat 😫

Budget-friendly: This salad is inexpensive as compared to other recipes that use more expensive ingredients. These ingredients are easily available and won’t cause a huge dent in your budget.

Customizable: Have fun and experiment with different kinds of vegetables, spices, or protein. Sometimes I swap my lettuces with baby spinach or even add fruits to it!


Shopping List

First, you will need to have proper equipment:

  • An oven (to bake the chicken)
  • A container (to brine the chicken)
  • A pot (to boil the egg).

Secondly, ingredients:

  • Chicken breasts (about 200 – 250 grams per piece).
  • An egg
  • Bell peppers (yellow and red)
  • Any lettuce of your choice
  • Olive oil (put affiliate thingy)
  • Balsamic vinegar (put affiliate thingy)
  • Honey (put affiliate thingy)
  • Garlic powder (put affiliate thingy)
  • Italian seasoning (put affiliate thingy)
  • Salt & black pepper
  • Parmesan cheese as a topping

Preparing this Chicken Salad with High Protein

Brine Chicken (between 8-10 hours)

  • Put the raw chicken breast into the container and fill it with water, until the chicken breast is fully submerged.
  • Add 2-3 tablespoons of salt into the water and stir until salt is evenly distributed.
  • Close the lid on the container and store the chicken in the fridge.
  • Leave in the fridge for 8-10 hours. If you’d prefer your chicken less salty, brine for a shorter duration (at least 4 hours for juicy and tender texture).

Marinating Chicken Breast (30 minutes)

  • After brining, remove the container from the fridge and discard the water.
  • Pat chicken dry with a kitchen towel.
  • Poke the surface of the chicken with a fork about 3-4 times evenly (so that the chicken can absorb more of the marinade flavours).
  • Rub the marinade ingredients on the chicken. DO NOT add salt as the chicken is already salty due to brining.
  • If you don’t have half an hour to spare, try to marinate for at least 10-15 minutes!

Boil Egg for extra Protein(10 minutes)

  • Place egg in your pot and cover with cold water. Make sure the egg is fully submerged under water. Cover the pot with a lid.
  • Turn your stove to high heat and keep boiling until the water starts bubbling.
  • Remove the pot from heat and let it stay in the pot for 10 minutes.
  • After 10 minutes, remove the egg from the pot and put it in cold water to prevent overcooking.

Baking the Chicken (30 – 40 minutes)

  • Preheat the oven for at least 10 minutes at 425°F | 220°C.
  • Line a baking tray with aluminium foil or parchment paper. Place the chicken on the baking tray.
  • Start baking the chicken in the oven for about 20-30 minutes (depending on the thickness of the meat). The best way to tell if the chicken is cooked is by using a meat thermometer (it’s done when the internal temperature is at least 165°F (75°C). Or just cut the centre and see if the meat is white (cooked) or pinkish (raw).
  • When done baking, remove from oven to cool down.

Final assembling

Here’s the final step before enjoying the High Protein Chicken Salad – that’s not boring!

  • Raw ingredients: Cut raw bell peppers and lettuce into desired serving sizes. I prefer to dice them up so it’s easier to chew!
  • Cooked ingredients: Slice the egg and cut the chicken into bite-sized pieces.
  • Put everything in a big bowl.
  • Pour in the salad dressing (add only half if you prefer a milder flavour). Personally, I put everything all in!
  • Add black pepper and parmesan cheese as topping for extra flavour.
  • Toss the salad as if your life depends on it – done!

Useful Tips

  • You can always bake the chicken in bulk and store them in the fridge! This way you can save time because you can just reheat the chicken for salads anytime.
  • You can store the chicken in the fridge for 3 days in an air-tight container. Just reheat in the microwave for 2 minutes (depending on your microwave’s setting).
  • You can freeze the chicken for a month in the freezer. To thaw, put the chicken back down in the fridge area for a few hours until it softens (normally 8 – 10 hours for my fridge). Then just microwave it!

Enjoyed this recipe of High Protein Chicken Salad – that’s not boring? Check out more healthy recipes here 🥗❤️

High Protein Chicken Salad

Course: Main Course
Cuisine: American, Italian, Mediterranean
Keyword: chicken, healthy, salad
Servings: 2 pax
Calories: 347kcal

Equipment

  • 1 oven
  • 1 container with lid (Big enough to fit your chicken breast).
  • 1 pot

Ingredients

  • 2 pieces chicken breast (about 200 – 250 gm each)
  • 1 large egg
  • 2 bell peppers 1 yellow and 1 red
  • 2 cups of lettuce (chopped) any lettuce of your choice
  • 1 pinch Parmesan cheese as topping

Marinade

  • 1 tbsp balsamic vinegar
  • 1/2 tbsp honey
  • 2 tsp garlic powder
  • 1 tsp Italian seasoning
  • 1 pinch black pepper

Salad dressing

  • 1 tbsp olive oil
  • 1/4 tbsp balsamic vinegar
  • 1 pinch black pepper and salt according to your liking

Instructions

Brining Chicken Breast (to be done between 8-10 hours in advance)

  • Put the raw chicken breast into the container and fill it with water, until chicken breast is fully submerged.
  • Add 2-3 tablespoons of salt into the water and stir until salt is evenly distributed.
  • Close the lid on the container and store the chicken in the fridge.
  • Leave in the fridge for 8-10 hours. If you'd prefer your chicken less salty, brine for a shorter duration (at least 4 hours for juicy and tender texture).

Marinating Chicken Breast (to be done 30 minutes in advance)

  • When done brining, remove the container from the fridge and discard the water.
  • Pat chicken dry with a kitchen towel.
  • Poke surface of chicken with a fork about 3-4 times evenly (so that the chicken can absorb more of the marinade flavours).
  • Rub the marinade ingredients on the chicken. DO NOT add salt as the chicken is already salty due to brining.
  • If you don't have half an hour to spare, try to marinate for at least 10-15 minutes!

Boil an egg

  • Place egg in your pot and cover with cold water. Make sure the egg is fully submerged under water. Cover the pot with a lid.
  • Turn your stove to high heat and keep boiling until the water starts bubbling.
  • Remove the pot from heat and let it stay in the pot for 10 minutes.
  • After 10 minutes, remove the egg from the pot and put it in cold water to prevent overcooking.

Start Baking: Chicken breast

  • Preheat the oven for at least 10 minutes at 425°F | 220°C.
  • Line a baking tray with aluminium foil or parchment paper. Place the chicken on the baking tray.
  • Start baking the chicken in the oven for about 20-30 minutes (depending on the thickness of the meat). The best way to tell if the chicken is cooked is by using a meat thermometer (it's done when the internal temperature is at least 165°F (75°C). Or just cut the centre and see if the meat is white (cooked) or pinkish (raw).
  • When done baking, remove from oven to cool down.

Start Assembling: Salad's final form!

  • Raw ingredients: Cut raw bell peppers and lettuce into desired serving sizes. Personally, I prefer to dice them up so that it's easier to chew!
  • Cooked ingredients: Slice the egg and cut chicken into bite-sized pieces.
  • Put everything in a big bowl.
  • Pour in the salad dressing (add only half if you prefer a milder flavour). Personally, I put everything all in!
  • Add black pepper and parmesan cheese as topping for extra flavour.
  • Toss the salad as if your life depends on it – done!

Notes

Nutrition Facts
Servings 2.0
Amount Per Serving
calories 347
% Daily Value *
Total Fat 12 g 18 %
Saturated Fat 3 g 13 %
Monounsaturated Fat 6 g
Polyunsaturated Fat 2 g
Trans Fat 0 g
Cholesterol 210 mg 70 %
Sodium 265 mg 11 %
Potassium 672 mg 19 %
Total Carbohydrate 10 g 3 %
Dietary Fiber 3 g 10 %
Sugars 7 g  
Protein 67 g 135 %
Vitamin A 2 %
Vitamin C 8 %
Calcium 7 %
Iron 16 %
*Nutritional facts based on MyFitnessPal

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Cheers,


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