Grilled Chicken Salad with Low-Fat Vinaigrette is a light, protein-rich meal that’s perfect for weight loss and healthy eating. Learn how to make it today.
Why this salad works for you
- It solves the common problem of feeling hungry after a “light” lunch: the chicken provides sustained protein.
- The low-fat vinaigrette gives flavour without heavy calories.
- It’s quick to prepare and ideal for meal prep or a same-day healthy lunch.
Ingredients (serves 1)
For the chicken
- 150 g (5 oz) skinless chicken breast
- 1 tsp olive oil (or spray)
- 1 tsp paprika
- 1 tsp garlic powder
- ½ tsp salt
- ½ tsp black pepper
For the salad
- 4 cups mixed leafy greens (lettuce, spinach, rocket) ~40–60 g
- 1 cup cherry tomatoes, halved (~150 g)
- ½ cucumber, sliced (~100 g)
- ½ avocado, cubed (optional)
For the low-fat vinaigrette
- 2 tbsp balsamic vinegar
- 1 tsp Dijon mustard
- Juice of ½ lemon
- 1 tsp honey or maple syrup (optional)
- 1 tsp olive oil
- Pinch salt & black pepper
Step-by-step method
- Prep the chicken: Pat the breast dry. Rub with paprika, garlic powder, salt and pepper. Lightly oil.
- Grill: Heat a grill pan to medium-high. Grill the breast 6–7 minutes per side until a probe reads 75°C in the thickest part. Let rest for 5 minutes.
- Make the vinaigrette: Whisk balsamic, mustard, lemon, honey and oil in a small bowl. Taste and season.
- Build the salad: Toss greens, tomatoes and cucumber in a bowl. Add avocado if using.
- Assemble: Slice the chicken thinly, place on the salad and drizzle vinaigrette. Serve straight away.
Tips to keep the chicken juicy (and alternatives)
- Don’t overcook. Use a probe thermometer and take the chicken off the heat at 75°C.
- Rest the meat. Cover loosely for 5 minutes before slicing — juices re-distribute.
- If you lack a grill: pan-sear on medium heat for 3–4 minutes per side, or bake at 200°C for 18–20 minutes.
- For extra flavour: marinate for 30 minutes in lemon, mustard and a dash of olive oil.
- To reduce fat further: use 120 g chicken instead of 150 g — still high in protein but lower in calories.
Nutritional Snapshot (Per Serving – Approximate)**
| Options | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
|
150 g Chicken + No Avocado |
= 362 kcal |
50 g |
11 g |
16 g |
|
150 g Chicken + Half Avocado |
= 482 kcal |
52 g |
21 g |
22 g |
|
120 g Chicken + No Avocado |
= 313 kcal |
41 g |
10 g |
16 g |
|
120 g Chicken + Half Avocado |
= 433 kcal |
42 g |
20 g |
22 g |
Estimates: cooked chicken 165 kcal/100 g, mixed greens/tomato/cucumber/vinaigrette/honey standard values
Variations & smart swaps
- Vegetarian: swap grilled chicken for grilled halloumi or marinated tofu.
- Heart-healthy boost: add a tablespoon of seeds (flax or chia) or a small handful of walnuts.
- Fill it out: add 50 g cooked quinoa for extra fibre and energy.
Meal prep & storage
- Store chicken separately in the fridge for up to 3 days.
- Keep dressing in a small jar; add before serving so leaves stay crisp.
- Make a batch for work lunches and assemble fresh each day.
FAQs
Yes — stir in ¼ tsp chilli flakes to the vinaigrette or sprinkle smoked paprika on the chicken.
Yes — UK guidance recommends cooking poultry until the core reaches a temperature that kills harmful bacteria; different time/temperature combos exist (e.g., 75°C for 30 seconds). A thermometer is the safest way.
Freeze cooked chicken (not the fresh salad). Thaw in the fridge and assemble fresh.
Final notes
This Grilled Chicken Salad with Low-Fat Vinaigrette is more than just a tasty dish—it’s a balanced choice that supports your health goals while keeping mealtimes fresh and enjoyable. By choosing lean proteins, crisp vegetables, and a lighter dressing, you can fuel your body with the right nutrients without sacrificing flavour.
If you’re looking for more ways to support your digestion and overall wellbeing, don’t miss our guide: 7-Day Gallbladder Diet Menu – A Comprehensive Guide. It’s filled with practical meal ideas that pair perfectly with healthy recipes like this one.
👉 Try this salad today, share it with family or friends, and take one more step towards a healthier lifestyle!
Ingredients
Equipment
Method
- Season the chicken breast with salt, pepper, and herbs of your choice.
- Heat a grill pan or skillet and cook the chicken until golden on both sides and fully cooked through.
- Slice the chicken into thin strips.
- On a plate, arrange the leafy greens, add the vegetables, and place the grilled chicken on top.
- Finish with a drizzle of vinaigrette or olive oil and lemon juice.
