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.
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.
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
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.
Grill Set-Up
Preheat grill pan or skillet over medium-high for 2–3 min. Lightly oil the surface.
Cook & Rest
Sear 4–5 min per side until internal temp reaches 74°C/165°F. Rest 5–7 min before slicing.
Salad Base
Wash and chop romaine, slice cucumber, halve cherry tomatoes.
Dressing
Whisk 1 tbsp olive oil, 1–2 tsp lemon juice, ½ tsp Dijon, pinch of salt/pepper, ¼ tsp oregano.
Assemble
Slice chicken across the grain. Toss leaves and veggies with dressing, top with chicken and resting juices.
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.
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