Introduction
Chopped chicken salad is one of those meals that never goes out of style. It is light but filling, fresh but hearty, and simple yet packed with flavor. Whether you are looking for a healthy lunch option, a quick dinner after work, or a nutritious meal prep idea, this salad checks all the boxes. It brings together the crispness of fresh vegetables, the richness of tender chicken, and the creaminess of avocado, all tied together with a simple homemade dressing.
What makes this recipe so appealing is its flexibility. You can use ingredients you already have in your kitchen. You can make it ahead of time and store it for later. You can also adjust it based on your dietary needs or taste preferences. It works well for low carb diets, high protein meal plans, and even for those just trying to eat more vegetables.
People love this salad not only because it is easy to make but because it actually tastes good. It is colorful, satisfying, and leaves you feeling full without being weighed down. Unlike some salads that feel like side dishes, this one is a true main course. Whether you are cooking for yourself or feeding the family, this chopped chicken salad is a crowd-pleaser. Let’s walk through what you need, how to make it, and a few expert tips to make it your own.
Ingredients Needed
To create a delicious chopped chicken salad, you will need a few fresh ingredients. Each one adds its own unique texture and flavor to the dish. Below is the full list of ingredients, including a handy table showing approximate calorie content per ingredient so you can keep track of your nutrition.
| Ingredient | Quantity | Calories (Approx.) |
|---|---|---|
| Cooked chicken breast | 2 cups, chopped | 330 |
| Romaine lettuce | 2 cups, chopped | 15 |
| Cherry tomatoes | 1 cup, halved | 25 |
| Cucumber | 1 cup, chopped | 16 |
| Red bell pepper | 1 medium, chopped | 37 |
| Red onion | ¼ cup, finely diced | 16 |
| Avocado | 1 medium, diced | 240 |
| Crumbled feta cheese | ¼ cup | 100 |
| Olive oil | 2 tablespoons | 240 |
| Lemon juice | 2 tablespoons | 8 |
| Salt and black pepper | To taste | 0 |
These ingredients combine to create a well-balanced dish that is rich in flavor and nutrients. You can adjust the portion sizes if you are preparing more or fewer servings.
Step-by-Step Cooking Instructions
Start by preparing your chicken. You can use grilled, roasted, or even leftover rotisserie chicken. If you are cooking it fresh, season it lightly with salt and pepper and grill it until the juices run clear. Let it cool before chopping it into bite-sized pieces.
Next, wash and chop all your vegetables. Romaine lettuce should be crisp and clean. Chop it into small, even pieces for that perfect bite in every forkful. Slice the cherry tomatoes in half, dice the cucumber, chop the bell pepper and red onion, and cube the avocado. Make sure the vegetables are fresh because their crunch is what makes the salad so satisfying.
In a large mixing bowl, add the chopped chicken and vegetables. Sprinkle the feta cheese on top. This gives the salad a creamy and tangy element that blends well with the crispness of the veggies and the richness of the chicken.
To make the dressing, mix the olive oil and lemon juice in a small bowl. Add a pinch of salt and a little black pepper. Whisk until the ingredients are well combined. You can also shake them in a small jar with a lid for an easy blend.
Pour the dressing over the salad and toss everything gently to coat. Make sure the dressing reaches all parts of the salad for an even flavor. Serve immediately or chill in the fridge for about 15 minutes for an extra refreshing experience.
Tips for Customizing the Recipe
One of the best things about chopped chicken salad is that you can make it your own. You can switch ingredients, adjust textures, and add flavors based on what you love or what you have available.
If you do not have feta cheese, try goat cheese or shredded parmesan. Want more crunch? Add sliced almonds, sunflower seeds, or crushed tortilla chips. Craving sweetness? Add a handful of diced apples or dried cranberries.
You can also change the greens. Romaine is great for crunch but spinach and kale add different nutrients and a more earthy flavor. If you want to skip cheese, this salad still tastes great without it. For a low-calorie version, reduce the amount of avocado and olive oil or use a light vinaigrette.
You can add protein by including boiled eggs, chickpeas, or grilled shrimp. For a spicier version, sprinkle some chili flakes or drizzle a little hot sauce into the dressing. The possibilities are endless so do not be afraid to get creative.
Nutritional Information
This salad is not only delicious but also incredibly healthy. Each serving contains roughly:
- Calories: 260 to 290
- Protein: Around 28 grams
- Fat: About 17 grams
- Carbohydrates: Close to 9 grams
- Fiber: Roughly 4 grams
- Sugar: About 3 grams
- Sodium: Around 300 milligrams
- Cholesterol: Approximately 75 milligrams
These numbers may vary depending on the exact ingredients and quantities you use. Still, the salad remains a low-carb, high-protein meal that supports weight loss, muscle gain, or just balanced eating.
Serving Suggestions
Chopped chicken salad is perfect on its own but you can enjoy it in many different ways. Serve it with a slice of whole grain bread or a soft pita for a more filling meal. If you want to keep it light, pair it with a simple bowl of soup.
For meal prep, store the salad and dressing separately. Mix them only when you are ready to eat to keep everything fresh and crisp. It holds well in the fridge for up to three days.
You can also serve this salad as a side dish for grilled meats or at a potluck as a colorful, healthy option. Use smaller portions to create a starter for a multi-course dinner.
Conclusion
Chopped chicken salad is more than just a healthy recipe. It is a practical, customizable, and flavorful meal that fits into any lifestyle. Whether you are cooking for yourself or feeding your family, this dish brings freshness and nutrition to the table with minimal effort.
With ingredients that are easy to find and steps that are simple to follow, you can make this salad again and again with confidence. Adjust it as you like, enjoy it fresh, and know that you are eating something good for your body and satisfying for your taste buds.
Now that you know how to make this chopped chicken salad, give it a try. Once you do, it is sure to become a regular on your meal plan.