Grilled Chicken Salad – High‑Protein, Simple Ingredients
High‑protein grilled chicken salad with crunchy vegetables and olive‑oil lemon dressing. A healthy, gluten‑free salad that fits low‑carb macros and weekly meal prep.
Grilled Chicken Salad – High‑Protein, Simple Ingredients
High‑protein grilled chicken salad with crunchy vegetables and olive‑oil lemon dressing. A healthy, gluten‑free salad that fits low‑carb macros and weekly meal prep.
Nutrition Per Serving
Need different macros? Use our free Calorie & Macro Calculator
Ingredients
- 300 g Chicken breast
- 160 g Romaine lettuce
- 120 g Cherry tomatoes
- 120 g Cucumber
- 20 g Olive oil
- 10 g Lemon juice
- to taste Salt & pepper
Instructions
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1
Prep & Marinade
Pat chicken dry, flatten to ~1.5–2 cm. Coat with 1 tbsp olive oil, 1 tsp lemon juice, ½ tsp Dijon, ½ tsp garlic powder, salt & pepper. Rest 10–30 min.
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2
Grill Set-Up
Preheat grill pan or skillet over medium-high for 2–3 min. Lightly oil the surface.
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3
Cook & Rest
Sear 4–5 min per side until internal temp reaches 74°C/165°F. Rest 5–7 min before slicing.
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4
Salad Base
Wash and chop romaine, slice cucumber, halve cherry tomatoes.
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5
Dressing
Whisk 1 tbsp olive oil, 1–2 tsp lemon juice, ½ tsp Dijon, pinch of salt/pepper, ¼ tsp oregano.
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6
Assemble
Slice chicken across the grain. Toss leaves and veggies with dressing, top with chicken and resting juices.
Notes
- • Pound the chicken breast to an even thickness before grilling so it cooks quickly without drying out.
- • Use a meat thermometer and pull the chicken at 165°F / 74°C; resting for 5–7 minutes keeps the slices juicy.
- • Dress the salad right before serving to keep the romaine crisp and prevent watery vegetables.
- • For stronger flavor, marinate the chicken for 30 minutes with lemon juice, olive oil, garlic powder, Dijon, salt, and pepper.
High-Protein Grilled Chicken Salad for Weight Loss & Muscle Building
Looking for a high-protein lunch idea that actually tastes amazing? This grilled chicken salad delivers a whopping 45g of protein per serving while keeping carbs low—perfect for weight loss, muscle building, or anyone following a clean eating lifestyle.
The combination of perfectly seared chicken breast, crisp romaine lettuce, juicy cherry tomatoes, and cool cucumber creates a nutrient-dense meal that's both satisfying and refreshing.
Variations
Feel free to change up this recipe and make it your own:
- Low-carb grilled chicken salad: skip croutons or grains and add avocado for extra healthy fats.
- Mediterranean version: add feta, olives, red onion, oregano, and a light Greek yogurt dressing.
- Meal prep version: store chicken, chopped vegetables, and dressing separately, then assemble fresh bowls during the week.
- Higher-calorie version: add quinoa, roasted sweet potato, or whole-grain pita on the side.
Storage
Store grilled chicken separately from the salad vegetables in airtight containers for up to 3–4 days in the refrigerator. Keep dressing in a small container and add it only before eating. Chopped romaine and cucumber are best within 1–2 days, while tomatoes hold better if stored whole or halved shortly before serving. Reheat chicken gently or eat it cold over the salad.
Frequently Asked Questions
How do I keep my chicken breast juicy?
Don't skip the marinade (even 10 minutes helps), use a meat thermometer to hit exactly 74°C/165°F, and always let it rest 5–7 minutes before slicing.
Can I use chicken thighs instead?
Absolutely! Thighs are juicier and more forgiving. They'll add about 50-70 more calories per serving due to higher fat content.
Is this salad good for meal prep?
Yes! Keep dressing separate and store components in airtight containers for up to 3 days.
How can I add more carbs for post-workout?
Add 100g of cooked quinoa (120 kcal, 21g carbs) or serve with a slice of whole-grain sourdough.
What dressing alternatives work well with this salad?
A balsamic vinaigrette, Greek yogurt ranch, or tahini-lemon dressing all pair nicely. Stick to 1–2 tablespoons to keep calories in check while adding variety to your weekly rotation.
Did you make this recipe?
Please let us know how it turned out for you! Share a picture on Instagram with the hashtag #aimealplan.
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