I find it pretty common for chicken salad to be misrepresented to my patients. So this week, we’re making a healthier version! When eating out and trying to choose a lighter option, a lot of my patients order chicken salad. The chicken salad in stores is usually mayonnaise based with added sugar (this means it’s packed with unnecessary calories!).
⚠️ This is a prime example of false nutrition perceptions, because chicken salad is usually marketed as a lighter option, when in reality, its not always the most nutritious choice.
❗️For reference, a SMALL chicken salad at RoFo has 380 calories, 32g fat, and only 19g protein
Pictures of how I use chicken salad in my meal prepped lunch! I packed chicken salad, toasted bread, carrots with hummus, strawberries, and a low-fat cheese sticks. This work meal contains a great balance of lean protein, complex carbs, fruit, and vegetables!
Servings: 3
Calories per serving: 208 cal
Protein per serving: 37 g
Carbs per serving: 6 g
Ingredients:
12 oz cooked chicken breast
¼ cup nonfat plain Greek yogurt
⅛ cup light mayonnaise
¼ cup grapes (halved)
½ yellow onion (diced)
1 teaspoon parsley
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon black pepper
½ teaspoon dill
Dash of cinnamon (trust me)
Directions:
1. Chop cooked chicken into small bits and add to bowl. Then add the rest of the ingredients and mix well. That’s it!! I like to enjoy mine over a bed of romaine, or with some whole wheat bread and tomato slices
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