Chicken Salad Recipe With Eggs | 347 Calories | 31g Protein

Chicken Salad Recipe With Eggs that is great as a light dinner. Only 347 calories per serving and 31 grams of protein!

Chicken Salad Recipe With Eggs: Ingredients

Here are the recipe ingredients:

For The Salad

• 120g cucumber, chopped
• 40g carrot, finely chopped or shredded
• 90g tomato, diced
• 80g lettuce, chopped
• 50g cabbage, shredded
• 40g onion, sliced
• 2 large eggs, boiled

For The Chicken Marinade

• 185g boneless, skinless chicken breast
• 1 tablespoon lemon juice
• 1/2 teaspoon red pepper flakes
• 2 cloves garlic, minced
• 1/2 teaspoon paprika
• 1/2 teaspoon black pepper
• 1/2 teaspoon salt
• 1 teaspoon soy sauce
• 1 teaspoon vinegar

For The Grilled Chicken Salad Dressing

• 30g low-fat mayonnaise
• 60g low-fat yogurt
• 1/2 tablespoon Dijon mustard
• 1/2 tablespoon honey
• Salt to taste
• 1/4 teaspoon black pepper powder
• 1 clove garlic
• 1 teaspoon olive oil

Chicken Salad Recipe With Eggs: Instructions

Prepare the Chicken Marinade:

• In a bowl, combine lemon juice, red pepper flakes, minced garlic, paprika, black pepper, salt, soy sauce, and vinegar.
• Add the chicken breast to the marinade, ensuring each piece is well-coated. I slice the raw chicken breast so it’s thinner.
• Cover and let the chicken marinate for 20 minutes.

Cook the Chicken:

• Preheat a grill or a non-stick skillet over medium-high heat. You can add a teaspoon of oil if you like.
• Grill the marinated chicken for about 3-4 minutes on each side, or until fully cooked and no longer pink inside.
• Remove from heat and let the chicken rest for a few minutes before slicing it into thin strips.

Make the Salad Dressing:

• In a small bowl, whisk together the low-fat mayonnaise, low-fat yogurt, Dijon mustard, honey, salt, black pepper powder, minced garlic, and olive oil until smooth and well combined.

Assemble the Salad:

• In 2 medium plates or bowls, arrange the chopped cucumber, finely chopped or shredded carrot, diced tomato, chopped lettuce, shredded cabbage, sliced onion, sliced boiled eggs and sliced grilled chicken.
• Drizzle the dressing over the salad and chicken.
• Serve immediately and enjoy your basic chicken salad recipe with grilled chicken!

Notes:

• For an added crunch, you can sprinkle some toasted nuts or seeds on top of the salad.
• Adjust the seasoning in the dressing to your taste preference.

Grilled Chicken Salad Calories

Here’s a complete breakdown of grilled chicken salad calories with all the ingredients, carbs, protein and fat. I use the USDA food central database and check the values manually to ensure accuracy and transparency.

Ingredient	Weight (g)	Calories (kcal)	Carbs (g)	Protein (g)	Fat (g)
Cucumber, chopped	120	19.2	3.54	0.744	0.216
Carrot, shredded	40	19.2	4.12	0.376	0.14
Tomato, diced	90	16.2	3.501	0.792	0.18
Lettuce, chopped	80	16.8	3.248	0.784	0.056
Cabbage, shredded	50	15.5	3.19	0.48	0.115
Onion, sliced	40	17.6	3.972	0.376	0.04
For The Chicken Marinade
Lemon juice (1 tablespoon)	15	3.3	1.035	0.0525	0.036
Red pepper flakes (1/2 teaspoon)	0.5	1.41	0.25	0.065	0.07
Garlic (2 cloves)	6	8.58	1.692	0.3972	0.0228
Chicken breast, boneless, skinless	185	222	0	41.625	4.847
Paprika (1/2 teaspoon)	1	2.82	0.54	0.141	0.129
Black pepper (1/2 teaspoon)	1.15	2.8865	0.736	0.1196	0.03749
Salt (1/2 teaspoon)
Soy sauce (1 tsp)	5.52	2.9256	0.0272205	0.4485	0.031395
Vinegar (1 teaspoon)	5	0.8993288591
For The Dressing
Low-fat mayonnaise (30g)	30	79.5	3	0.15	7.5
Low-fat yogurt (60g)	60	36	4.32	2.82	0.84
Dijon mustard (1/2 tbsp)	7	8.54	0.182	0.1652	0.735
Honey (1/2 tbsp)	10	30.4	8.24	0.03	0
Salt to taste
Black pepper powder (1/4 teaspoon)	0.575	1.44325	0.368	0.0598	0.018745
Garlic (1 clove)	3	4.29	0.846	0.1986	0.0114
Olive oil (1 tsp)	4.67	41.36285714	0	0	4.67
Eggs, large (raw weight, 2)	100.6	143.8	0.966	12.48	10.02
Total		694.5	44	62.5	29.5
Total divided by 2		347	22	31	14

Chicken Salad Recipe With Eggs: Nutritional Benefits

High Protein Content:

• With 31g of protein per serving, this salad is excellent for muscle repair and growth. The combination of chicken breast and eggs provides a complete amino acid profile.

Low-Calorie:

• At 347 calories per serving, this salad fits well into a low-calorie diet, helping with weight management without sacrificing flavor or nutrition.

Rich in Vitamins and Minerals:

• The variety of vegetables such as cucumber, carrot, tomato, lettuce, and cabbage provide essential vitamins like A, C, K, and minerals like potassium and folate.

Healthy Fats:

• The dressing includes low-fat mayonnaise, low-fat yogurt, and a small amount of olive oil, providing healthy fats that support heart health and help with the absorption of fat-soluble vitamins.

High Fiber:

• The vegetables in the salad contribute to a good amount of dietary fiber, which aids in digestion, helps maintain healthy blood sugar levels, and keeps you feeling full longer.

Antioxidant Properties:

• Ingredients like red pepper flakes, garlic, and tomatoes are rich in antioxidants, which help combat oxidative stress and inflammation in the body.

How to Meal Prep Chicken Salad With Eggs

This chicken salad is an excellent option for meal prepping, allowing you to enjoy a nutritious and delicious meal with minimal effort throughout the week. Here’s how to make it work for your meal prep routine:

Prep Ingredients In Advance

• Vegetables: Wash, chop, and store your cucumber, carrot, tomato, lettuce, cabbage, and onion in separate airtight containers. This helps maintain their freshness and crispness.
• Chicken: Marinate and cook the chicken in advance, then slice it and store it in a separate container. This keeps the chicken juicy and flavorful.
• Boil Eggs: Boil your eggs, peel them, and store them in the refrigerator. Keep them whole until you’re ready to assemble your salad to prevent them from drying out.
• Salad Dressing: Mix the salad dressing ingredients and store them in a small jar or container. Give it a good shake before using it to ensure the ingredients are well combined.

Assemble When Ready To Eat

To keep your salad fresh, store all the components separately and assemble them just before eating. This prevents the vegetables from becoming soggy and ensures the flavors stay vibrant.

Storage Tips

• Use airtight containers to store the prepped ingredients.
• Store the vegetables in one large container or individual containers, depending on your preference.
• Keep the dressing in a small container to avoid making the salad soggy

Chicken Salad Recipe With Eggs: Portion Control

Divide the ingredients into individual servings if you’re counting calories or managing portion sizes. This makes it easy to grab a pre-portioned meal and helps with consistent nutrition tracking.

By prepping the ingredients in advance and storing them properly, you can enjoy a fresh and tasty chicken salad whenever you’re ready, making healthy eating convenient and effortless. This method also saves time during busy weekdays and ensures you have a balanced meal ready to go.

Chicken Egg Salad: Customization Options

One of the best things about this chicken salad is its versatility. Here are some customization options to suit different tastes and dietary preferences:

Different Greens:

Swap out the lettuce for spinach, arugula, kale, or mixed greens to change the texture and nutrient profile of your salad. Each type of green offers unique flavors and health benefits.

Add Avocado:

For extra healthy fats and a creamy texture, add sliced or diced avocado. Avocado is rich in monounsaturated fats, fiber, and various vitamins and minerals.

Incorporate Herbs and Spices:

Fresh herbs like cilantro, parsley, basil, or dill can add a burst of flavor and freshness. For a spicy kick, sprinkle some crushed red pepper flakes, cayenne pepper, or a dash of hot sauce.

Protein Variations:

Substitute the grilled chicken with other protein options like grilled shrimp, tofu, or chickpeas for a vegetarian or pescatarian twist. Each option provides a different texture and nutritional benefits.

Additional Veggies:

Enhance your salad with more vegetables like bell peppers, radishes, or sweet corn. These add color, crunch, and extra nutrients. Don’t feel like cutting veggies? My Pasta Salad with Frozen Veggies is perfect for that!

Nuts and Seeds:

For added crunch and nutrition, sprinkle some toasted nuts or seeds such as almonds, walnuts, sunflower seeds, or pumpkin seeds. These add healthy fats and protein.

Cheese Additions:

Crumbled feta, goat cheese, or shredded cheddar can add a rich and creamy element to your salad. Choose a lower-fat cheese option if you’re watching your calorie intake.

Fruit Additions:

For a touch of sweetness, add some fresh fruits like berries, apple slices, or orange segments. Dried fruits like cranberries or raisins can also add a sweet and chewy texture. I have this delicious Creamy Chicken Salad with apples or this Chicken Waldorf Salad.

Different Dressings:

Experiment with various dressings to change up the flavor profile. Try a balsamic vinaigrette, honey mustard, or a citrusy lemon tahini dressing for a different taste experience.

Whether you’re looking to add more nutrients to this chicken salad recipe with eggs, change the flavor profile, or simply use what you have on hand, these variations ensure you never get bored with your meal prep.

Kitchen Tips

Cooking a delicious chicken salad with eggs can be made even easier with these practical kitchen tips. These tips will help you achieve the best results:

Perfectly Grilled Chicken

1. Marinate for Flavor:
   • Ensure your chicken is well-marinated for at least 20 minutes. This not only enhances the flavor but also keeps the chicken moist.
2. Even Thickness:
   • Pound the chicken breast to an even thickness before grilling. This ensures it cooks evenly and reduces the risk of drying out.
3. Preheat the Grill:
   • Preheat your grill or grill pan to medium-high heat before adding the chicken. A properly heated grill will sear the chicken, locking in juices and creating those desirable grill marks.
4. Cook Time:
   • Grill the chicken for about 3-4 minutes on each side, depending on the thickness. The internal temperature should reach 165°F (75°C) for safe consumption.
5. Resting Time:
   • Let the chicken rest for a few minutes after grilling. This allows the juices to redistribute throughout the meat, keeping it tender and flavorful.

Boiling Eggs to Desired Doneness

1. Start with Cold Water:
   • Place eggs in a saucepan and cover them with cold water. This helps prevent the shells from cracking as the water heats up.
2. Boiling Time:
   • For hard-boiled eggs, bring the water to a boil, then reduce the heat and simmer for 9-12 minutes. For soft-boiled eggs, simmer for 6-8 minutes. Adjust the time based on your preference for yolk consistency.
3. Ice Bath:
   • Immediately transfer the boiled eggs to an ice bath (a bowl of ice water) to stop the cooking process. This makes peeling easier and prevents overcooking.
4. Peeling Tips:
   • Gently tap the eggs on a hard surface and roll them to crack the shell all over. Start peeling from the wider end where there is usually an air pocket.

Frequently Asked Questions

Can I use any type of lettuce for this chicken salad recipe with eggs?

• Yes, you can use any type of lettuce you prefer or have on hand. Romaine, iceberg, butterhead, or mixed greens all work well in this recipe.

How long can I store the salad in the refrigerator?

• The prepped components of the salad can be stored in separate airtight containers in the refrigerator for up to 3-4 days. However, it’s best to assemble the salad just before eating to maintain freshness.

Can I make this salad ahead of time?

• Yes, this salad is great for meal prep. Prepare and store the components separately, and assemble the salad just before serving to keep it fresh and crisp.

What can I use as a substitute for low-fat mayonnaise in the dressing?

• You can substitute low-fat mayonnaise with Greek yogurt, avocado, or a dairy-free alternative like almond or coconut-based yogurt.

Is this salad gluten-free?

• Yes, this salad can be made gluten-free by ensuring all ingredients, particularly soy sauce, are certified gluten-free.

Can I use canned chicken instead of grilled chicken breast?

• Yes, you can use canned chicken for convenience. Just be sure to drain it well and season it to taste.

How can I add more protein to this salad?

• You can add extra grilled chicken, boiled eggs, chickpeas, or tofu to increase the protein content of the salad.

Can I use a different type of dressing?

• Absolutely! You can use any dressing you like. Balsamic vinaigrette, ranch, or a simple lemon and olive oil dressing would also pair well with this salad.

What are some good toppings to add for extra flavor and texture?

• Some great toppings include toasted nuts or seeds, crumbled cheese, avocado, or dried fruits like cranberries or raisins.

Is this salad suitable for a low-carb diet?

• Yes, this salad is low in carbs. To make it even lower in carbs, you can reduce or eliminate the carrot and tomato.

Can I use other types of meat instead of chicken breast?

• Yes, you can substitute with grilled shrimp, turkey, or even leftover roasted chicken. Adjust the seasoning accordingly.

What’s the best way to store the dressing?

• Store the dressing in a small jar or airtight container in the refrigerator. Shake or stir well before using.

Can I add fruit to this salad?

• Yes, adding fruits like apples, berries, or orange segments can add a nice sweetness and extra nutrients.

How do I keep the vegetables fresh and crisp?

• Store the prepped vegetables in airtight containers lined with paper towels to absorb excess moisture and keep them crisp.

Can I serve this salad warm?

• While this salad is typically served cold, you can serve the grilled chicken warm for a comforting variation. Just assemble the salad with warm chicken right before serving.