Chicken salad can be quite tasty, and it can be a healthy addition to a low-calorie diet, especially when consumed with lettuce. Chicken provides your body with enough protein to keep you healthy. The interesting thing is that you can make chicken salad in many different ways, and with a change in recipe, there will be different amount of calories in chicken salad, as well as nutritional values. It is therefore important to know how many calories in a chicken salad before you include it into your diet plan. Keep reading to learn more about chicken salad calories and other nutrition facts.
Part 1: Nutrition Facts of Chicken Salad
In one cup of a basic chicken salad, it contains 417 calories with 2.55g of carbs, 29.48g of protein, and 31.5g of fat. You will get 284 calories from fat. Here is a charting giving you more nutrition facts about chicken salad calories and other nutrition facts.
Daily values (%)
Part 2: Chicken Salad Recipes with Low Calories
Enjoy a Skinny Caesar—269 Calories
A pound of boneless, skinless chicken breast halves
1/4 plus 1/8 tsp of kosher salt
Half cup of silken soft tofu
1/4 plus 1/8 tsp of black pepper (freshly ground)
1 tablespoon of extra virgin olive oil
Two tablespoons of lemon juice (fresh)
One and a half teaspoons of Dijon mustard
A teaspoon of Worcestershire sauce
One and a half teaspoons of red wine vinegar
Half teaspoon of anchovy paste
¾ teaspoon of minced garlic
1 tablespoon of water
2 tablespoons of grated parmesan cheese
1/4 cup of shaved parmesan cheese
1 ¼ cups of croutons (fat-free)
8 cups of romaine lettuce
Pre-heat your grill pan to medium. Use olive oil spray to mist your chicken first and then use salt and pepper for seasoning. Grill it for about 6 minutes each side and place it on a cutting board for five minutes.
Cut your chicken into smaller, bite-size pieces. Now, mix the remaining ingredients with 1/8 teaspoons of salt and pepper in a blender. Blend it well until it becomes creamy – you can add a tablespoon of water if you want it a bit thiner. Stir it well in grated parmesan.
Finally, toss croutons, lettuce, and dressing in a bowl and arrange your chicken over salads – use shaved parmesan for extra effects.
Grilled Chicken Salad with Mango and Avocado—185 Calories
2 tablespoons of each mango chutney, olive oil, and lime juice
1 tablespoon of soy sauce (low sodium)
3/4 tsp fresh ginger (grated and peeled)
4oz of chicken-breast halves (skinless and boneless)
8 cups of mixed salad greens
3/4 cup of avocado (diced peeled)
1 cup of diced peeled mango
Prepare your grill first. Now, mix juice, oil, soy sauce, chutney, and ginger in a bowl. Place your chicken on a plate and spoon a couple of tablespoons of this oil mixture over your chicken.
Turn it to coat and leave for five minutes. Coat it with cooking spray and place it on your grill race for 4 minutes on each side. Slice it crosswise after brushing with oil mixture.
Finally, arrange mango, greens, and avocado and place your chicken over it. Use any remaining dressing over salad.
Orange Chicken Salad with Feta—299 Calories
1pound of chicken breast (skinless, boneless)
8 cups of torn leaf lettuce
1 cup of each orange bell pepper strips and halved cherry tomatoes
Half cup of each feta cheese (crumbled) and matchstick-cut carrots
1/4 cup of green onions (chopped)
3 tablespoons of
orange juice undiluted
11ounces (1can) of mandarin oranges syrup
2 tablespoons of almonds (sliced and toasted)
1 tablespoon of each white vinegar and olive oil
1/8 teaspoon of each salt and black pepper
Prepare your grill first. Coat your chicken with cooking spray and place it on the rack for six minutes per side. Cut it into small half-inch-thick slices.
Now, combine lettuce and other ingredients in a bowl. Then, mix vinegar, orange juice concentrate, salt, oil, and black pepper.
Stir well with a whist and pour your juice mixture of lettuce mixture you have already prepared. Divide your lettuce mixture in 4 plates and use oranges, chicken, and almonds for topping.
Chicken-Garbanzo Salad—258 Calories
9-ounce chopped chicken breast (package frozen cooked)
15-ounce can chickpeas (drained and rinsed)
1 cup of chopped seeded cucumber
Half cup of green onions (chopped)
1/4 cup of mint or basil (chopped)
Half cup of yogurt (plain and fat-free)
A couple of garlic cloves (minced)
1/4 tsp salt
A couple of cups of prepackaged baby spinach leaves
1/3 cup of feta cheese with crumbled pepper
4 lemon wedges
Mix first eight ingredients together – be sure to toss it gently. Next up, fold in feta cheese and spinach leaves and serve it with lemon wedges.
Blackened Chicken Salad with Tomato Chutney—247 Calories
About 4 ounces) chicken breast halves (skinless, boneless)
2 tsp of blackened steak seasoning
A 10-ounce package of romaine salad greens
A cup of salad cucumber (sliced)
A cup of yellow bell pepper (chopped)
1/3 cup of reduced-fat olive oil vinaigrette
A cup of tomato chutney
Start by sprinkling chicken breast with blackened steak seasoning. Now, heat your nonstick skillet over medium-high heat. Use cooking spray to coat your chicken and add it to the pan. Cook each side for about six minutes.
Now, mix salad greens and the next three ingredients. Prepare four servings by spooning green mixture onto four plates.
Finally, cut your chicken into diagonal slices and arrange them over salads. Finish by pouring chutney over chicken.