Grilled Chicken Salad: A Flavorful And Nutritious Meal Option To Make Your Meals Tastier!
Grilled Chicken Salad: A Delicious and Healthy Meal Choice
Grilled chicken salad has become one of the most popular meal options in recent times. This dish is not only delicious but also highly nutritious, making it a fantastic choice for a balanced diet. Packed with fresh, crunchy vegetables and protein-rich grilled chicken, it is a wholesome meal that caters to both taste and health.
In this blog, we will explore how to make a delicious grilled chicken salad, its health benefits, and tips to enhance its nutritional value.
How To Make A Grilled Chicken Salad?
A grilled chicken salad is an excellent healthy meal option, especially for those looking to lose weight. Marinated with aromatic spices and paired with fresh vegetables, this recipe is easy to prepare and packed with nutrients.
Ingredients
For Grilled Chicken:
Chicken breasts - 250 g
Yoghurt - 100 g
Tandoori masala - 1 tsp
Kashmiri red chilli powder - 1 tsp
Mustard oil - 1 tsp
Lemon juice - 1 tsp
Turmeric powder - ½ tsp
Salt and black pepper to taste
For Salad:
Olive oil - 1 tbsp
Lemon juice - 1 tsp
Tomato (diced) - 1 medium
Onion (diced) - 1 medium
Capsicum (diced) - 1 medium
Carrot (chopped) - 1 small
Zucchini (chopped) - 1 small
Pomegranate seeds - 1 tsp
Lettuce - a few leaves
Mint leaves - a few
Coriander (chopped) for garnish
Salt and black pepper to taste
Preparation Method
Marinate chicken with salt and turmeric powder and let it rest for at least two hours.
Mix yoghurt, tandoori masala, mustard oil, lemon juice, and other spices in a bowl.
Coat the marinated chicken with the yoghurt mixture and let it sit for 30 minutes.
Grill the chicken on a skewer in a preheated oven at 180°C for 10-15 minutes.
Once cooked, shred the grilled chicken into bite-sized pieces.
In a pan, heat olive oil and lightly stir-fry the vegetables for 2-3 minutes.
Add salt, pepper, and lemon juice, and mix well.
Place the veggies in a bowl, top with grilled chicken, and garnish with mint, coriander, and pomegranate seeds.
Serve fresh and enjoy!
Is Eating Salad With Grilled Chicken Healthy?
Yes! Grilled chicken salad is an excellent choice for a healthy diet. Here are some key benefits:
1. High in Protein
Chicken is a rich source of protein, essential for muscle growth and repair. An adult requires around 45-65 grams of protein daily, and grilled chicken provides a significant portion of this requirement.
2. Nutrient-Rich
A serving (85g) of grilled chicken is loaded with essential vitamins and minerals:
Niacin: 51% of daily value (DV)
Selenium: 36% DV
Phosphorus: 17% DV
Vitamin B6: 16% DV
3. Aids in Weight Loss
With high protein and low fat, grilled chicken salad helps keep you full for longer, reducing cravings and supporting weight loss.
For those looking for a structured diet, ToneOp Fit's Balanced Diet Weight Loss Plan offers customized meal plans with 60,000+ healthy recipes.
How To Make A Grilled Chicken Salad Healthier?
1. Choose Lean Protein
Opt for grilled, baked, or roasted chicken instead of fried or processed options to reduce unhealthy fats and calories.
2. Use Healthier Dressings
Swap mayonnaise for healthier alternatives like:
Greek yoghurt
Avocado
Dijon mustard
Vinaigrette
3. Add Nutrient-Dense Ingredients
Enhance your salad with:
Nuts & Seeds: ToneOp Care’s Pumpkin & Sunflower Seeds add crunch and essential nutrients.
Vegetables: Radish, chickpeas, shredded cabbage, artichokes, and roasted peppers are excellent additions.
4. Pair with High-Fibre Foods
Instead of refined bread or crackers, choose:
Whole-grain bread
Leafy greens like lettuce for a lower-calorie, fibre-rich meal
Dietitian's Recommendation
According to Dt. Lavina Chauhan, chicken salad is a rich source of lean protein and iron. However, consuming it in moderation with healthy toppings and dressings is essential to maintain a balanced diet.
The Final Say
Grilled chicken salad is a delicious, nutritious, and versatile meal option. By adding a variety of fresh vegetables, healthy dressings, and nutrient-rich toppings, you can create a wholesome and satisfying dish that supports a healthy lifestyle.
About ToneOp Eats
ToneOp Eats offers nutritious, portion-controlled meals in Bhopal, Indore, and Bangalore. Subscribe to our meal plans for weight loss, muscle gain, or a balanced diet, and enjoy delicious, dietitian-approved meals delivered to your doorstep!
Blog Link - https://toneopeats.com/blogs/grilled-chicken-salad
