High-Protein Creamy Chicken, Garlic and Herb Salad

High-Protein Creamy Chicken, Garlic and Herb Salad

High-Protein Creamy Chicken, Garlic and Herb Salad

Serves: 4 

Ingredients

Salad

  • 3 cups cooked chicken breast, diced
  • ½ red onion, finely diced
  • ¼  cup Kalamata olives, chopped
  • ¼ spring onions, thinly sliced
  • Handful of fresh coriander, chopped
  • Handful of fresh mint, chopped

Dressing

  • 1 cup Greek yoghurt
  • 4 tbsp light mayonnaise
  • 3 garlic cloves, minced
  • 1 lemon, zested and juiced 
  • 1 tsp dried oregano
  • ½ tsp chilli flakes
  • Salt & black pepper, to taste

Method

  1. In a blender, add greek yoghurt, mayonnaise, lemon juice, and lemon zest, garlic, oregano, chilli flakes, salt and black pepper. 
  2. Blend until smooth. 
  3. In a large bowl, combine the cooked chicken, red onion, Kalamata olives, sun-dried tomatoes, scallions, cilantro and mint.
  4. Pour the dressing over the chicken mixture. 
  5. Toss until evenly coated. Serve! 

 

Meal prep tips

Fridge: This is excellent for meal prep. Store in airtight containers in the refrigerator for 3–4 days.

Best prep method: You can mix the chicken and dressing together ahead of time, but for the best texture, keep the dressing separate and combine shortly before eating.

Freezer: Not recommended once the yoghurt-based dressing has been added. Greek yoghurt and mayonnaise can separate and become watery or grainy after freezing and thawing.

The cooked chicken alone can be frozen for up to around 3 months. Thaw it overnight in the refrigerator and prepare the fresh dressing after thawing.

Lunchbox tip: Keep refrigerated until ready to eat and use an insulated lunch bag with an ice pack if taking it away from home.

For extra fibre: Add chickpeas, cucumber, capsicum, leafy greens or a small portion of wholegrain pita. This would make the meal more filling without needing to substantially increase the dressing.

Macros per serve

Calories 385 kcal

Protein 45g

Carbohydrates 7g

Fat 17g

Fibre 1g

Sugars 4g 

Health benefits 

Chicken breast is an excellent source of lean, complete protein, making this a particularly high-protein meal. It also provides niacin, vitamin B6, selenium and phosphorus.

Greek yoghurt adds protein and calcium while creating a creamy dressing. Choosing plain, unsweetened Greek yoghurt keeps added sugar low.

Kalamata olives provide predominantly monounsaturated fats and antioxidant compounds. They also contribute flavour, allowing you to use less dressing salt.

Red onion provides fibre and beneficial plant compounds such as quercetin.

Fresh coriander and mint add vitamin C, vitamin K and antioxidant plant compounds while providing plenty of flavour with virtually no significant calories.

Garlic contains sulphur-containing compounds such as allicin, which have been studied for their potential cardiovascular and antioxidant benefits.

Lemon provides vitamin C and bright acidity, helping create a flavourful dressing without needing much additional salt or sugar.

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