High-Protein Chicken Salad | 370 Calories & 40g Protein

Español If you’re looking for a recipe that helps you fight insulin resistance without giving up flavor, this grilled chicken salad is for you. With just 370 calories and 40 grams of protein per serving, it’s a great option for weight loss and even for women in menopause working to hit their macros.

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Best of all: it makes 4 servings, comes together in under 30 minutes, and the creamy dressing tastes a lot like traditional ranch, but it’s low in fat and far more nutritious.

Why this recipe helps with insulin resistance

Meals that are high in protein and fiber, with a low glycemic index, help stabilize blood sugar levels and keep you full longer. This salad combines lean protein (chicken breast and panela cheese), healthy fats (avocado and olive oil), and fresh, fiber-rich vegetables, a combination that supports better glucose control.

Ingredients (4 servings)

For the salad:

• 3 cups chopped cucumber
• ½ avocado, diced
• 1 cup panela cheese (30 g per person)
• ½ cup red onion, thinly julienned
• 3 cups iceberg or head lettuce
• 1 tablespoon dill (optional, can be swapped for cilantro)

For the dressing:

• 3 tablespoons Greek yogurt
• 1 tablespoon olive oil or avocado oil
• 2 tablespoons lime juice
• 2 tablespoons vinegar
• 1 teaspoon dill
• Salt to taste

For the grilled chicken:

• 150 g chicken breast per person
• Juice of half a lime or lemon
• Salt and pepper to taste
• Vegetable oil spray (avocado oil preferred)

Step-by-step instructions

• Prep the vegetables. Peel the cucumbers and cut them into slices. Cut the red onion into thin julienne strips and place in a bowl of water to mellow its sharpness while you chop the rest.

• Chop the dill and lettuce. Finely chop one tablespoon of dill (optional, you can swap it for cilantro). Slice the lettuce thinly and rinse it. A salad spinner helps dry it well; the drier it is, the longer it lasts in the fridge without oxidizing.

• Dice the avocado. Cut half an avocado into small cubes.
• Season the chicken. Coat the chicken breasts with lime juice and add salt and pepper.
• Cook the chicken. Apply a little vegetable oil spray to your pan. Cook the breasts over medium heat for about 7 minutes, flip them, and cook another 3 to 4 minutes, or until the center is fully cooked.

• Make the dressing. Mix the Greek yogurt, olive oil, lime juice, dill, vinegar, and salt thoroughly. It turns out creamy and delicious, much like ranch but lighter.

• Assemble the salad. Combine all the vegetables in a bowl. Serve with the chicken on top and drizzle with the dressing.

Tips for storing the salad

• This recipe makes 4 servings. Store the salad separately from the chicken so both keep better.
• If you want the salad to last longer in the fridge, remove the cucumber seeds.
• Add the dressing right before eating to keep the vegetables from wilting.

Nutrition facts (per serving)

• Calories: 370
• Protein: 40 g

This salad is ideal for weight loss, glucose control, and anyone looking for a healthy, filling, easy-to-make meal.