i’ve always been the kind of woman who loves experimenting with salads, finding that perfect balance between fresh , crunchy greens and a burst of flavors that makes each bite exciting .
over the years , i’ve made it a mission to create the most delicious flavorful salads – never settling for anything bland or boring , i mean salad doesn’t have to be just lettuce and a few veggies tossed together right? especially when you throw in chicken , there’s something about adding perfectly cooked juicy chicken to a salad that just takes it to the next level.
i’m always on the lockout for new ingredients ot techniques that can elevate it even more, whether it’s different seasoning , a new cooking method , dressing or a unique combination.
but lately , i’ve been trying to watch my calories a bit more closely , i’m on this journey to eat a little healthier, and i’ve learned that 1 gram of fat has 9 calories compared to just 4 calories for each gram of protein or carbs .
that’s really got me thinking about the kinds of ingredients i’ve been using in my salads – especially the ones that make it so creamy and rich, it’s easy to get carried away with dressing and add – ins that are delicious but full of fat.
however, the best part of this whole process has been discovering that i don’t have to sacrifice flavors for health , i’ve found some amazing alternatives to those high fat ingredients that still give my chicken salad that creamy , dreamy texture i love.
chicken salad ideas :
- pasta and pickle chicken salad : i love starting with some whole wheat pasta and tossing it with shredded rotisserie chicken ( using up those leftover ) , diced pickles and a creamy greek yogurt dressing , i add in a handful of fresh spinach and a sprinkle of dill for freshness , and it’s all balanced out with tangy feta and a squeeze of fresh lemon juice , the pickles add such a bold briny kick!
- greek yogurt chicken salad : i start by grilling a tender chicken breast , letting those perfect grill marks develop as the chicken gets juicy, while that’s cooking , i grab a bowl and mix a few generous spoonfuls of plain greek yogurt so creamy with a dash of dijon mustard for a tangy kick , a squeeze of fresh lemon juice goes in next brightening up the flavors .
i chop up some crunchy celery and green onions for a bit of texture , once the chicken is done , i dice it up , toss it all together and season with salt and pepper every bite is so creamy and fresh , it make me forget i’m even counting calories!
- pineapple , pecan and chicken salad : this one is so refreshing ! i take shredded chicken and toss it with juicy pineapple chunks, crunchy pecans and crisp iceberg lettuce, i drizzle a light honey vinaigrette made with a dash of orange juice and throw in some dried cranberries for a sweet tart pop .
the combination of sweet pineapple and crunchy pecans with tender chicken is just irresistible.
- creamy spinach and grilled chicken pasta salad : this one feels like comfort food but without all the heaviness ! i marinate the chicken in olive oil , pickle juice and a bit of garlic before grilling it up , while that’s going , i cooki some whole grain pasta and steam fresh spinach just until it wilts.
for the dressing , i mix low fat cream cheese with a little greek yogurt , garlic and your favorite spice – herbs mix .
i toss the pasta , spinach and chicken in the creamy mixture, and to make it even more decadent without the calories , i crumble some low fat mozarella or part skim ricotta on top.
- creamy caesar chicken pasta salad : i start by marinating my chicken in lemon juice , garlic and a bit of dijon mustard to give it that bold zesty flavor .
after grilling the chicken , i prepare my bread , for the caesar dressing , this is where it can be tricky if you’re watching calories but i’ve found a way to make a caesar dressing that’s still creamy and packed with flavor but so much lighter , i mix low fat plain greek yogurt with a splash of worcestershire sauce , lemon juice garlic powder and mustard ; it’s creamy tangy and full of flavor .
i always start with a big bowl of fresh crisp green romaine letuce, sometimes i’ll mix in baby kale or even arugula for a little peppery bite , it gives the salad a bit of a twist without straying too far from the traditional caesar , i also like to add some chopped cucumber and grape tomatoes, to keep it light ,i shave a little bit of low fat parmesan on top.
- kimchi and kidney bean chicken salad : i know , this sound wild , but trust me this salad is packed with flavor ! i start with shredded chicken and toss it with kidney beans , chopped kimchi and crisp lettuce , to spice it up i add a few pickled jalapeno and a drizzle of hot sauce .
for the dressing , i mix hummus with a little turmeric and old bay seasoning , giving it this rich spiced creaminess , it’s fiery tangy and so satisfying .
- cilantro and sun dried tomato chicken salad : this salad is a burst of freshness! i start by tossing shredded chicken with cherry tomatoes, sun dried tomatoes , black olives and a handful of fresh cilantro.
i mi it all with a light dressing made of yogurt, a dash of horseradish for that extra kick, and lemon juice , to balance the flavor , i add a few chopped dates and some hard boiled eggs , the sun dried tomatoes and cilantro make every bite so bright and flavorful.
- cucumber dill chicken salad : i can’t get enough of this one ! i start by mixing low fat sour cream with freshy chopped dill , garlic and a squeze of lemon juice , it’s so simple but so flavorful.
while the baked , roasted chicken rests, i chop up crisp cucumber , which pairs perfectly with the cool creamy dressing , once the chicken is ready , i dice it and toss everything .
the sour cream makes it creamy without being heavy every bite is light , tangy and delicious it’s the kind of salad i crave all summer long.
- grilled chicken salad with feta and oranges : for this one , i marinate some chicken in rosemary and lemon juice or tour favorite marinade before grilling it up , once it’s cooled , i shred the chicken and toss it with fresh spinach , black olive and crumbled feta .
i add in some orange slices for a sweet citrusy contrast , the turmeric rosemary chicken pairs beautifully with the feta and citrus , making the salad sing with flavor.
- mustard -tahini chicken salad : this salad is my go to when i want something with bold flavors , i start by mixing tahini – a creamy sesame paste with a good spoonful of dijon mustard, the combination is nutty and tangy with just the right amount of richness.
- i throw in some chopped parsley and diced red bell peppers for color and crunch, then i shred a baked chicken breast and toss it all together .
- the tahini gives the salad incredible creamy coating that feels indulgent but is totally light , i could eat this every day!