Chicken Salad Nutrition – Calories and Recipes to Try

Written by HealthySupplementsGuide in Wellness,Women's and Men's Health

You undoubtedly have a favorite way to eat chicken salad, whether it’s on a sandwich, with crackers, or in a bowl on its own. People naturally believe a chicken salad is healthy since it is made with chicken, a meat that is high in protein and low in calories. However, every salad is only as healthful as the components used to prepare it. Let’s look at a few different chicken salad recipes to see if they’re healthy.

What is chicken salad

Chicken salad nutrition

Shredded or diced chicken is combined with mayonnaise, onions, celery, and other ingredients to form a creamy, spreadable salad.

Aside from typical chicken salad, which consists of shredded or diced chicken in a mayonnaise-based dressing, there is also cut-up grilled chicken atop a bed of salad greens.

Chicken salad nutrition facts

The nutritional value of a chicken salad varies greatly depending on the recipe. Furthermore, any chicken salad dish may be made healthier by substituting lower-fat and lower-sugar components.

You may also boost the nutritional value of chicken salad by using dried fruit, almonds, or even fresh fruit like apples.

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Is eating chicken salad good for you

Chicken salad is good for you if you use the right ingredients. The key is to try not to load chicken salad up with high-fat dressings. 

Chicken salad recipes to try

Below, we have included two recipes for you to try: weakling caesar salad and grilled chicken salad.

  1. Chicken Caesar Salad Recipe

INGREDIENTS

Dressing

  • 3 fillets of anchovies
  • a half-cup fat-free Greek yogurt (plain)
  • 1 1/2 tbsp extra virgin olive oil
  • 1 1/2 teaspoon mustard dijon
  • 2 tbsp lemon juice, freshly squeezed
  • 1 1/2 cup full-fat mayonnaise
  • 1 tsp. Worcestershire sauce
  • 2 garlic cloves, pressed
  • Season with salt to taste
  • 1/2 teaspoon black pepper, ground

Croutons

  • 1/2 loaf of French bread, 2 days old
  • 1 clove of garlic (large, pressed)
  • 3 tbsp extra-virgin olive oil
  • 1 teaspoon of sea salt
  • 1/4 teaspoon ground black pepper

Salad

  • 1 large head of Romaine lettuce, cut into little bite-sized pieces
  • 1 pound boneless, grilled chicken breasts (you can use rotisserie chicken)
  • 1/2 cup parmesan cheese, shredded

INSTRUCTIONS

Dressing

  1. Remove the anchovies’ bones.
  2. In a small mixing bowl, combine the deboned anchovies.
  3. Mash the anchovies until they create a paste.
  4. Combine the olive oil, mayonnaise, mustard, lemon juice, Worcestershire sauce, garlic, salt, and pepper in a large mixing bowl. Stir until well combined.
  5. Combine the Greek yogurt and the remaining ingredients in a mixing bowl.
  6. Refrigerate the dressing while you make the remainder of the salad.

Croutons

  1. Preheat the oven to 375 degrees F.
  2. While the oven is heating up, cut the French bread into 1/2-inch to 3/4-inch slices.
  3. Each bread slice should be cut into little crouton-sized chunks.
  4. Place the crouton cubes in an equal layer on a baking sheet.
  5. For 5 minutes, bake the croutons.
  6. In a small mixing bowl, combine the garlic, olive oil, black pepper, and salt.
  7. Take the bread out of the oven.
  8. Drizzle the olive oil mixture over the bread cubes and toss to coat.
  9. Bake for 5-6 minutes longer, or until the croutons are crisp and golden brown in color.
  10. Allow the croutons to cool to room temperature after removing them from the oven.

Salad

  1. In a large mixing bowl, combine the chicken, croutons, and lettuce with half of the parmesan cheese.
  2. Drizzle the salad with the desired quantity of dressing and mix it again.
  3. Top with the remaining parmesan cheese.

Chicken Caesar Salad Nutrition

  • Calories: 558
  • Fat: 27g
    • Saturated Fat: 5g
  • Cholesterol: 85mg
  • Sodium: 736mg
  • Potassium: 805mg
  • Carbohydrates: 38g
    • Fiber: 3g
    • Sugar: 4g
  • Protein: 33g
  • Vitamin A: 8320 IU
  • Vitamin C: 9.2mg
  • Calcium: 244mg
  • Iron: 3.8mg

  1. Grilled Chicken Salad Recipe

INGREDIENTS

  1. 2 grilled chicken breasts
  2. 2 grilled corn on the cob corn
  3. 1 sliced or chopped avocado
  4. 1/2 cup chopped red onion
  5. 2 cups chopped cherry tomatoes
  6. 4 cups chopped Romaine lettuce
  7. 4 tablespoons apple cider vinegar or red wine vinegar
  8. 1 tablespoon extra virgin olive oil
  9. 1/4 teaspoon black pepper, ground
  10. 1 teaspoon of sea salt
  11. 1 teaspoon of oregano

INSTRUCTIONS

  1. Combine the vinegar, olive oil, black pepper, oregano, and sea salt in a mixing bowl. Place aside.
  2. In a large mixing bowl, combine lettuce, tomatoes, red onion, and avocado.
  3. Remove the corn kernels from the cob and add them to the salad mixture.
  4. Mix in the dressing mixture well.
  5. Grilled chicken breasts should be chopped or sliced.
  6. Arrange the salad on a serving platter and top with the grilled chicken.

Nutrition for Grilled Chicken Salad

  • Calories: 289
  • Fat: 23g
    • Saturated Fat: 3g
  • Sodium: 308mg
  • Potassium: 562mg
  • Carbohydrates: 11g
    • Fiber: 5g
    • Sugar: 3g
  • Protein: 8g
  • Vitamin A: 4530 IU
  • Vitamin C: 25.4mg
  • Calcium: 38mg
  • Iron: 1.4mg

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