I get tired of salads when dieting. When they taste good they’re almost always fattening, and when they taste bland; they’re good for you. My GLP-1 Chicken Salad is my ‘non-salad’ salad.
32g
Protein
.3g
Fiber
387
Calories
45m
Prep
Yes
GLP-1 Friendly
A crisp, crunchy, zesty salad to keep you energized all afternoon.
It can be tricky to find a lunch that’s fresh, full of flavor, and light enough to keep you going without the 3 p.m. slump. This salad has lean chicken breast for protein, plus fresh cucumbers and tomatoes. Then, I top it all off with a drizzle of zesty lemon-olive oil vinaigrette so each bite is full of flavor.
For extra crunch, you can serve it in halved bell peppers. Add a warmed whole-grain pita and a Cottage Cheese Egg Bite for a filling lunch.
Why This Works: The GLP-1 Lens
- Protein: Lean chicken breast keeps you energized and supports your muscle mass.
- Hydration Boost: Packed with water, cucumbers and cherry tomatoes refesh you with every bite.
- Digestion: If you think your digestion is slow, chop the cucumbers and tomatoes finely. Smaller pieces make them easier to digest.
GLP-1 Friendly Chicken Salad
A bright, zesty salad packed with protein that is perfect for meal prep or a quick assembly luch.
Ingredients
- 4 ounces chicken breast cooked and cubed
- 1 cup cucumber cubed
- 1 bunch parsley chopped
- 2 tbsp feta crumbled
- 1 tbsp olive oil extra virgin
- 1 tbsp lemon juice
- 1/2 tsp oregano dried
- 1/4 tsp black pepper
Instructions
- Add cucumbers, cherry tomatoes, parsley, and feta to a mixing bowl. Don't just sprinkle the parsley on top; treat it like a leafy green for extra freshness.
- In a small jar or bowl, whisk together the olive oil, lemon juice, dried oregano, and black pepper. Let the dressing sit for about 5 minutes. This gives the oregano time to infuse the dressing.
- Pour the dressing over the salad and toss gently to coat everything. For the best flavor, let the salad chill in the fridge for 20 to 30 minutes to help the herbs and lemon infuse.
- When ready to eat, place in a salad bowl and top with warm chicken. Sprinkle black pepper to taste and enjoy!
Nutrition
Nutrition Facts
GLP-1 Friendly Chicken Salad
Amount per Serving
Calories
387
% Daily Value*
Fat
25
g
38
%
Saturated Fat
7
g
44
%
Trans Fat
0.01
g
Polyunsaturated Fat
2
g
Monounsaturated Fat
13
g
Cholesterol
103
mg
34
%
Sodium
555
mg
24
%
Potassium
972
mg
28
%
Carbohydrates
10
g
3
%
Fiber
3
g
13
%
Sugar
3
g
3
%
Protein
32
g
64
%
Vitamin A
5096
IU
102
%
Vitamin C
87
mg
105
%
Calcium
290
mg
29
%
Iron
5
mg
28
%
* Percent Daily Values are based on a 2000 calorie diet.
Shopping List: GLP-1 Chicken Salad
Produce:
- Cherry Tomatoes
- Lemon
- Cucumber
- Parsley
Protein:
- Chicken Breast
- Whole Block Feta
Pantry:
- Black Pepper
- Extra Virgin Olive Oil
- Oregano
GLP-1 Chicken Salad Ingredients
Rich in protein, layered with herbs and vegetables, and dressed with a zesty dressing. This salad is for anyone who wants a fresh, filling lunch without heaviness.
- Cooked Chicken Breast: Provides a lean protein base to support lean muscle mass.
- Cucumber: Adds a refreshing crunch.
- Cherry Tomatoes: Offers a burst of natural sweetness.
- Fresh Parsley: For color and a fresh bite.
- Feta: Adds a salty tang and creamy finish.
- Extra Virgin Olive Oil: A little drizzle adds a savory flavor and healthy fats to keep you full.
- Lemon Juice: Adds a zesty acidity to balance the fats and keeps the salad tasting light and fresh.
- Oregano: Brings a burst of fresh, herby flavor.
- Pepper: Gives the salad a little kick.
Substitutions for the GLP-1 Chicken Salad
One of the things I love most about this recipe, is its versatility. It’s the ultimate clean-out-the-fridge meal. And, you can swap in whatever you have on hand.
- Chicken Breast: Try chickpeas or cannellini beans for a plant-base protein. Hard-boiled eggs, canned tuna, or grilled salmon.
- Cucumber: Bell peppers or celery add that same refreshing crunch. Raw or grilled zucchini works nicely too. And, keeps the salad feeling light and fresh.
- Cherry Tomatoes: Sun-dried tomatoes, or roasted red bell peppers. A handful of pomegranate seeds will bring a pop of sweetness and acidity.
- Parsley: Basil, cilantro, or mint will give you that same bright, herby flavor. f you want a little green, celery leaves or chopped spinach work in a pinch without changing the taste much.
- Feta: Goat cheese or Cotija are great swaps if you want that same tangy bite. For something milder, mozzarella pearls or ricotta salt are lovely too.
- Lemon Juice: Any light vinegar like red wine, apple cider, or white wine vinegar will do the trick.
- Oregano: Italian seasoning, dried basil, or thyme will give you that earthy flavor.
.
How to Choose the Best Ingredients
I always begin this chicken salad by picking the freshest, highest-quality ingredients.
- Chicken Breast: The meat should have a consistent pink color, with white or yellow fat. Avoid any chicken with ‘white striping’, looks grey, dull, or is transparent.
- Cherry Tomatoes: Select packs with firm, vibrant-colored, and plump tomatoes. Avoid any that appear wrinkled or dull.
- Cucumbers: Pick a slim, firm cucumber with bright skin. If you see yellow patches, or notice soft spots, skip them.
- Fresh Parsley: Pick a bunch with vibrant, crisp green leaves.
- Extra Virgin Olive Oil: Get a bottle in a dark glass or tin to keep it fresh. Check the harvest date. Anthying within the last year is perfect. The best has a grassy, fruity aroma and a peppery bite at the end.
- Feta: Skip the pre-crumbled and go for a block. For the best flavor, look for feta made from sheep’s milk.
- Lemons: Look for ones that are heavy, have bright yellow and smooth skin, and a pleasant fragrance. It should be firm, but it should yield slightly under pressure.
How to Make the GLP-1 Chicken Salad
- In a small jar or bowl, whisk the olive oil, lemon juice, oregano, and pepper. Let the dressing sit for about 5 minutes before you use it so the flavors can meld.
- Dice the cucumber, chop the parsley, and crumble the feta cheese. Add to a mixing bowl. Pour the dressing over and gently toss. Refrigerate for 20 to 30 minutes so the dressing can infuse in the salad.
- When ready, add the warm diced chicken to the salad and enjoy!
Expert Tips for a Perfect GLP- 1 Chicken Salad
- If making ahead, hold off on adding the dressing to right before you eat. If you add it and store overnight, you’ll have a soggy salad and watery dressing
- Using cold chicken: Let your cooked chicken cool to room temperature, or, give it a quick warm-up before adding it in. Cold chicken can taste dense and a bit bland.
- The Herb-heavy approach: Don’t just sprinkle parsley on top, treat it like a leafy green. A generous amount makes the salad taste extra fresh.
Frequently Asked Questions
- How long does this GLP-1 Friendly Chicken Salad stay fresh? his salad stays fresh for 3 to 4 days in an airtight container. For the best texture, store the dressing separately and toss just before serving.
- Can I make this chicken salad ahead of time? Yes, it actually tastes better after a few hours in the fridge! If you are meal prepping, try the mason jar method: layer the dressing at the bottom, followed by the heartier veggies, then the chicken and feta.
- What is the best type of chicken for this salad? Grilled chicken breast is the best choice for a lean, high-protein base. However, a rotisserie chicken is a fantastic time-saving shortcut for busy weeks.
- Is this salad suitable for a GLP-1 diet? Yes, with 32g of protein and hydrating vegetables, it is designed to support muscle mass and provide nutrient density in a way that is gentle on the digestive system.
If you make this recipe, I’d love to hear how it turned out on your end. Leave a comment below and let me know.
medical disclaimer
I share this post to provide helpful information and educational resources based on my own experiences and research. However, it’s important to remember that everyone’s health needs are unique, and this content is not a substitute for professional medical advice. If you’re considering any changes to your diet, supplements, or overall health routine, I strongly recommend consulting with your doctor or a qualified health professional first. They can offer personalized guidance based on your individual health history and needs.
