Protein salad – 20 best recipes with photos and KBJU

Even people with reinforced willpower who adhere to the principles of pp want to eat not only healthy, but tasty and varied. Diet salad with chicken breast - recipes that will help you get not only benefits, but also pleasure from eating.

Finally, useful tips

Appetizing dietary chicken salads are suitable for weight loss and simply for proper nutrition.

Chicken breast salad with Korean carrots

A light, satisfying salad that will perfectly satisfy your hunger. If desired, the composition can be supplemented with canned corn.

KBJU per 100 g: 75/11/3/3.

Ingredients:

Chicken breast – 300 g.
Fresh cucumber – 200 g.
Korean carrots – 200 g.
Sour cream 15% – 2 tbsp. l.
Garlic – 2 cloves.

Preparation:

Cut the cucumber and boiled chicken breast into pieces. Add Korean carrots. For dressing, mix low-fat sour cream with garlic, after passing it through a press. Sour cream can be replaced with natural yogurt or olive oil.

Salad "Pastel"

Photo: vk.com
Quick beet salad turns out sweet, but not high in calories at all.

You will need:
1 beet, 1 carrot, 1 apple, 2 cloves of garlic, salt, pepper, olive oil.
Preparation:

Grate all ingredients raw and mix together. Add crushed garlic, spices to taste, and season with olive oil.

Sea salad with shrimp and squid

I recommend ghee for frying shrimp. It is very aromatic and does not release carcinogens when heated. It will turn out to be as tasty and healthy as possible.

KBJU per 100 g: 83/13/3/2.

Ingredients:

Shrimp – 250 g.
Squid – 150 g.
Chicken eggs – 3 pcs.
Cucumbers – 250 g.
Greek yogurt – 50 g.
Greens to taste.

Preparation:

Peel the shrimp and fry in a drop of oil for a few minutes. Boil the squid in salted water and cut into squares. Grind the remaining products. Salt the salad and season with sour cream or Greek yogurt.

Salad with chicken, beans and tomatoes

Chicken breast can be replaced with boiled eggs or turkey ham. A hearty, healthy recipe for lunch or dinner.

KBJU per 100 g: 81/11/1/7.

Tips and tricks

To prepare a simple and tasty dietary chicken breast salad, follow these recommendations:

For variety in the recipe, chicken breast can be replaced with turkey breast, then the diet salad will acquire a special flavor.
If you really like mayonnaise, you can replace it with homemade low-calorie sauce. Take 150 g of low-fat cottage cheese without grains, it should be very soft. Add boiled yolk, a teaspoon of mustard, salt and two tablespoons of water. First, beat the cottage cheese with a blender, add boiled water, then the yolk and mustard, pepper everything and beat again, you can add a few drops of lemon juice. You will get a very tasty salad dressing! But it doesn’t last long – a maximum of a week.
If you want to change the boring taste of chicken meat, cook the breast with spices, such as turmeric and ginger. This way the meat will acquire an original taste.
To make the breast juicy, do not remove it from the broth after cooking - let it lie in it for about an hour. This way the meat will be saturated with juice and will show up beautifully in a salad.
For salads that require olive oil to dress the recipe, you can make the dressing more interesting by mixing a small amount of olive oil with the same amount of lemon juice, a spoonful of mustard, spices and honey.
When frying or baking the breast, do not overexpose it in the oven or in a frying pan - 20-30 minutes is enough. When the meat is slightly pinkish, the product can be removed. If it gets too dry, it will become tasteless.

Interesting! See also recipes for delicious salads with mushrooms or carrots.

Tuna salad with eggs and cucumber

A festive salad that will please all guests without exception. Elegant, tasty, rich in protein and fiber.

KBJU per 100 g: 67/9/3/1.

Ingredients:

Canned tuna – 180 g.
Eggs – 3 pcs.
Salad mix – 150 g.
Cherry tomatoes – 80 g.
Cucumbers – 80 g.
Lemon juice – 2 tbsp. l.
Salt – ½ tsp.
Black pepper.

Preparation:

Wash the lettuce mix, dry it, and place it on a large plate. We cut tomatoes, cucumbers, eggs in any shape. For dressing, take 3 tsp. liquid from canned food, add lemon juice, salt, ground black pepper. Decoratively place the slices and tuna on a plate. Pour over the dressing.

Diet mimosa

Photo: edalnya.com
An easy and healthy variation of the traditional salad.

You will need:
1 can of canned tuna, 3 eggs, 50 g cheese, 1 carrot, 1 onion, 2 tbsp.
soy sauce, 4 tbsp. yogurt. Preparation:

Mash the tuna with a fork, cheese, boiled carrots, grate the whites and yolks separately. Finely chop the onion and mix yogurt with soy sauce. Lay out in layers: whites, sauce, cheese, sauce, tuna, sauce, carrots and onions, sauce, yolks.

Birthday salads: 20 simple and delicious recipes

Salad with chicken, cottage cheese and cabbage

A nutritious salad made from healthy ingredients with a fantastically delicate taste. An interesting recipe for every day without harming your figure.

KBJU per 100 g: 73/11/2/3.

Ingredients:

Chicken fillet – 250 g.
Cottage cheese 5% – 200 g.
Tomatoes – 2 pcs.
White cabbage – 180 g.
Green onions – 50 g.
Dill – 20 g.
Sour cream – 3 tbsp. l.
Mustard – 1 tsp.
Salt pepper.

Preparation:

Place the chicken fillet in a saucepan, add 70 ml of water and 70 ml of soy sauce. Place on the stove and simmer for 20–25 minutes. Shred fresh cabbage, green onions, dill, and cut tomatoes into slices. Transfer the vegetables to a salad bowl, add chicken pieces and cottage cheese. Salt, pepper, season with sour cream and mustard sauce.

Low-calorie options: top 5

Unusual dietary dishes are prepared in almost every family. Poultry meat is used in various dishes, but it is in salads that it has found itself as an ideal option for dietary nutrition or for a holiday table.

This product goes perfectly with both vegetables and fruits. The recipes for losing weight are as follows:

Pumpkin with bird. You need to take pumpkin (0.4 kg), tomatoes (0.3 kg), 0.5 kg of chicken fillet, a handful of pine nuts, basil, 2 cloves of garlic and spices. The pumpkin should be baked in the oven, and the chicken breast should be boiled. Tomatoes, pumpkin, breast should be cut and mixed in a salad bowl. Then prepare a dressing of nuts, basil, and garlic in a blender. Everything is seasoned and served to the table.
“Klyukovka”. Chicken breast will need 0.25 kg. You need to take leaves, apple juice (spoon), 60 ml of olive oil, fresh cranberries. The meat must be boiled with spices and left to cool. Next, you need to tear the leaves and mix the chopped meat with the salad. Season everything with a mixture of juice and butter and garnish with cranberries.
“Layered.” You need to take 2 cucumbers, 150 g of chicken breast, tomato, 0.12 kg of cheese, 2 cloves of garlic, salt, lemon juice (2 spoons), olive oil (2 spoons) and a spoon of sweet mustard. The meat must be cooked in a double boiler and torn. Cut vegetables into cubes. Grate the cheese, crush the garlic. Everything is laid out on a plate in layers. First - vegetables, then meat, vegetables and again meat, sprinkled with cheese and garlic on top and smeared with mayonnaise sauce. Vegetables must first be seasoned with oil, mustard, lemon juice and salt.
With fruits. You will need a boiled egg, part of a chicken fillet (0.25 kg), an orange, an apple, lemon juice, herbs, and low-fat yogurt. You need to peel the fruit and cut it into cubes. Chop the egg, boil and chop the breast. Mix all the products and pour in yogurt, lemon juice, add salt and herbs.
“Mushroom”. You need to take a jar of pickled mushrooms, 10 g of mustard, 2 cloves of garlic, sour cream, 2 cucumbers and chicken fillet (1 pc.). The meat must be boiled with spices and finely chopped. Place on a plate, add mushrooms and chopped cucumber. Then make a dressing of crushed garlic, sour cream and mustard. Drizzle sauce over everything.

Warm salad with chicken liver and tomatoes

A beautiful, appetizing chicken liver salad is a festival of delicious food and healthy eating. A universal dish that can be served both on an everyday table and on a holiday.

KBJU per 100 g: 118/11/7/2.

Ingredients:

Lettuce leaves – 100 g.
Chicken liver – 500 g.
Butter – 1 tbsp. l.
Red onion – 1 pc.
Soy sauce – 1 tbsp. l.
Balsamic vinegar – 1 tsp.
Olive oil – 2 tbsp. l.
Cherry tomatoes – 160 g.
Parsley – 15 g.
Salt, spices.

Preparation:

Cut the lettuce into half rings and marinate in a marinade of soy sauce, olive oil and balsamic vinegar. Fry the chicken liver in butter on both sides until cooked. We tear the lettuce leaves with our hands and put them in a salad bowl. Add pickled onions with dressing and stir. Lay out pieces of liver, garnish with parsley and cherry tomatoes cut in half.

How to make delicious and healthy chicken salads

Chicken meat is most suitable for preparing pp dishes, including salads.

It is non-greasy, smells pleasant and has a delicate taste.

According to KBJU, everything here is generally ideal - minimum fat and calories, maximum protein.

Most suitable for salad are chicken fillet, chicken breast (the so-called “white meat”), as well as the flesh of boneless and skinless thighs. The calorie content of these parts of the chicken carcass is low, and the taste is excellent.

Salad with breast or chicken fillet is prepared from boiled, baked or steamed meat. You can fry the meat in a dry frying pan or on the grill. But getting carried away with dishes that contain fried foods is extremely undesirable, even if the other ingredients fit completely into a healthy nutrition system .

The sauces for chicken salad are also varied. Instead of harmful, fatty store-bought mayonnaise, you can use homemade mayonnaise. Salad dressings based on sour cream are also very tasty. It is mixed with finely chopped herbs (dill, parsley, celery, cilantro, thyme), crushed garlic, black pepper, and boiled egg yolk. Garlic in salad dressing is combined with honey, balsamic vinegar and lemon juice, giving the dish an original taste and complex aroma. PP dressings are made with the addition of cottage cheese and grated low-fat cheese.

Chicken salad is a dietary ideal afternoon snack or option for a late dinner. And on the festive table such healthy dishes are absolutely irreplaceable!

I advise you to take note - New Year and other holidays are coming soon. I remember that on the table set in honor of my husband’s birthday, it was the chicken salads without mayonnaise that were one of the first to fly away.

There are many simple and tasty recipes for salads made from chicken fillet and other chicken parts in books and on the Internet. Here are collected the best and most successful, time-tested recipe options with calorie content and balanced nutrition.

Layered festive chicken salad with prunes

The neutral taste of vegetables and meat is well complemented by the bright notes of prunes. The appetizer is truly hearty, quite high in calories, although it complies with all the principles of the paragraph, so I advise you to prepare it only on holidays. It is better to serve in portions.

Nutritional value per 100 g:

Calories: 84
Proteins: 6
Fats 1
Carbohydrates: 14

Ingredients:

carrots – 4 pcs.
potatoes – 5 pcs.
chicken fillet – 200 g
prunes – 100 g
garlic – 1 clove
curdled milk – 150 ml
mustard – 0.5 tsp.
salt - to taste

Preparation:

Boil the vegetables in their skins and let cool.

Prepare the dressing by mixing yogurt with mustard and salt.

Grate the carrots and potatoes, chop the prunes, chop the garlic.

Boil and chop the chicken fillet.

Place the salad in portioned salad bowls in layers, coating each layer with dressing.

Decorate the salad with herbs and pieces of prunes.

Serve immediately after preparation.

Diet salad with chicken and pineapples

Salad with pineapple and chicken is not a shame to put on the holiday table.

Its preparation will not take much time, especially if there is already boiled meat in the refrigerator.

However, it will be delicious not only with boiled chicken, but also with steamed chicken baked in foil.

Nutritional value per 100 g:

Calories: 76
Proteins: 8
Fats 1,5
Carbohydrates: 7,5

Products:

chicken meat – 200 g
pineapple – 150 g
sweet pepper – ½ pod
orange or grapefruit – ½ pc.
sour cream – 4 tbsp. l.
liquid honey – 1 tbsp. l.
lemon juice – 2 tbsp. l.
dried herbs - dill, basil, oregano
black pepper, salt - to taste.

Preparation:

Boil the chicken meat whole or steam it. It is advisable to put an onion, unpeeled from the golden husk, black peppercorns, bay leaves, a sprig of dry dill, and a piece of ginger root into the water. Then boiled or steamed meat will acquire an amazing aroma.
It is better to take pineapple fresh. It is juicier, tastier, and healthier. Frozen will also fit perfectly into the recipe. As a last resort, canned will do, but not in sugar syrup, but in its own juice. Cut the pineapple rings into cubes.
Peel the pepper and citrus and cut into pieces.
Beat sour cream with honey and lemon juice, season with salt, pepper and herbs, beat again.
Assemble the chicken and pineapple salad: combine all the ingredients together, stir, pour over the sauce and stir gently immediately after serving.

The simplest recipe: with Chinese cabbage

The abundance of greens and vegetables makes the salad healthy and deliciously crunchy, and the fried chicken meat is satisfying.

People whose lifestyle has become healthy eating will like a salad with chicken and cabbage.

Its secret is in the ratio of “green” ingredients: they should be equal .

The volume of chicken fillet and tofu is one third of the volume of plant matter. For piquancy, you can add a couple of leaves of sorrel or watercress to the cabbage and chicken salad; the first will add a slight sourness, and the second – spiciness.

Nutritional value per 100 g:

Calories: 85
Proteins: 6
Fats 4,4
Carbohydrates: 5

What you will need:

Chinese cabbage - 100 g
lettuce - 100 g
pearl onions (leeks) - small
assorted greens - arugula, parsley, dill to taste
tomato - 1 pc.
chicken meat - 100 g
tofu - 100 g
olive oil - 1 tbsp.
lemon juice - 1\2 tsp.
soy sauce - to taste.

Preparation step by step:

Finely tear the greens. Chop the cabbage and lettuce as desired.
Cut the tomato into slices.
Cut the chicken meat into strips, fry the pieces in a dry frying pan, and cool.
Crumble the tofu with your hands.
Prepare a dressing from juice, oil and soy sauce.
Collect all the ingredients in a salad bowl and season.

Delicious salad with mushrooms

A salad with chicken and mushrooms is good because you can put almost any mushroom in it: champignons, oyster mushrooms, honey mushrooms.

The method of preparing the ingredients for the dish is grilling.

Nutritional value per 100 g:

Calories: 107
Proteins: 7
Fats 6,4
Carbohydrates: 5,5

Ingredients:

chicken fillet – 200 g
zucchini (young, without seeds) – 150 g
mushrooms – 200 g
Cherry tomatoes – 5 pcs.
sweet onion – 1 pc.
olive oil – 2 tbsp. l.
liquid honey – 1 tbsp. l.
lemon juice – 1 tbsp. l.
lettuce - a few leaves
pine nuts - 1 tbsp.
mint or lemon balm leaves - to taste
salt - to taste.

How to do:

Cut fillet and mushrooms into large pieces, peeled zucchini into half circles, bake on the grill, add salt. Instead of a grill, a regular dry frying pan and high heat will do.
Cut the cherry tomatoes into halves and the onion into half rings.
Make a dressing from butter, honey and lemon juice.
Line the dish with leaves, place the ingredients on them, pour over the dressing, sprinkle with pine nuts.
Garnish with mint and lemon balm.

Fitness recipe for chicken with omelette

Diet salad with chicken breast is a very tasty and low-calorie recipe.

But it contains not only meat, but also an omelet; it can safely be considered a food containing a lot of protein, that is, a dish that will be appreciated by everyone who attends training.

This wonderful fitness salad with chicken fillet is hearty, tasty and healthy at the same time.

Nutritional value per 100 g:

Calories: 100
Proteins: 10
Fats 5
Carbohydrates: 2

What do you need:

chicken breast – 150 g
egg whites – 5 pcs.
Adyghe cheese – 50 g
Cherry tomatoes – 5 pcs.
cucumber - 1 pc.
green onions, dill - to taste
vegetable oil - 1 tbsp.
salt - to taste
sesame - 2 tsp.

Cooking steps:

For a chicken breast salad, you need to prepare a fluffy protein omelette. To do this, beat the chilled egg whites into a strong foam, add chopped herbs and bake under the lid on a baking sheet greased with olive oil. Cool and cut into strips.
Boil the chicken breast, cool, cut as desired.
Crumble the cheese with your hands.
Also cut cherry and cucumber into thin slices.
Combine all products, pour oil, sprinkle with sesame seeds.

Recipe for dietary salad with chicken breast and green beans

I always have a supply of green beans in my freezer.

Therefore, I couldn’t help but like the idea of a chicken salad based on it.

The taste is simply magical!

Nutritional value per 100 g:

Calories: 73
Proteins: 8
Fats 3
Carbohydrates: 3

Products

boiled chicken meat - 200 g
asparagus green beans - 200 g
bell pepper - red and yellow
basil - a large bunch
onion - 1 small
lettuce leaves - optional
vegetable oil - 1 tbsp.
dried herbs - to taste.

How to cook:

Pour boiling water over green beans straight from the freezer. After 5 minutes, drain the water, add salt, pepper, sprinkle with spices and simmer in a frying pan under the lid for 15 minutes. It's better to add a couple of tablespoons of water so that nothing burns.
Cut the onion into half rings, scald with boiling water (this removes the bitterness, although you can marinate in a mixture of lemon juice + soy sauce + a teaspoon of honey).
Cut the meat as you like, pepper into large pieces, greens - large or tear.
Mix everything, don’t forget to add salt and seasoning, and serve.

PP recipe for chicken with vegetables and egg

Seasonal vegetables, meat, boiled eggs - what could be simpler!

How delicious!

For every day and for holidays, such a salad is a godsend.

You can add boiled corn kernels, but I didn’t have time to freeze them, the store only has canned corn (and that contains sugar), so it turned out to be such a simple yummy for dinner.

Nutritional value per 100 g:

Calories: 98
Proteins: 10
Fats 6
Carbohydrates: 2

What you will need:

pieces of cooked chicken - 200 g
boiled eggs - 3 pcs.
cucumbers, tomatoes, green salad - only 300 g
garlic - half a small clove
sesame - 1 tsp.
vegetable oil, salt - by eye

Process step by step:

This time everything is as simple as possible: cut everything coarsely, mix, add salt, sprinkle with sesame seeds. If you have corn, add it on top.

Salad with salmon, eggs and vegetables

An ideal dinner option for a protein diet. Carrots can be replaced with beans, celery or avocado, and salmon with any red fish.

KBJU per 100 g: 100/9/6/2.

Ingredients:

Lightly salted salmon – 200 g.
Boiled eggs – 3 pcs.
Cucumbers – 2 pcs.
Green onions.
Boiled carrots – 2 pcs.
Beijing cabbage – 40 g.
Sour cream 15% – 2 tbsp. l.
Salt, spices.

Preparation:

Boil carrots and eggs. Cut all the ingredients into cubes and place in a deep bowl. Add sour cream, salt, spices and mix. Serve on a platter and decorate to taste.

Tuna salad with apple and cheese

A wonderful salad with sweet and sour apples, tender tuna and cream cheese. The dish can be assembled in portions in layers in a cooking ring, coating each layer with sauce.

KBJU per 100 g: 144/13/8/3.

Ingredients:

Tuna in s/s – 100 g.
Eggs – 2 pcs.
Cheese – 80 g.
Apple – ½ pc.
Lemon juice – 1 tsp.
Sour cream sauce – 50 g.

Preparation:

Peel and core half the apple. Cut into cubes and sprinkle with lemon juice. We also cut eggs, hard or semi-hard cheese. Drain the liquid from the canned tuna and mash with a knife or fork. Season the salad with sour cream or homemade mayonnaise. Decorate with any greenery to taste.

Chicken salad with radishes

Radish recipes are some of the most delicious and healthy. Therefore, during the radish season, I recommend actively including it in your diet.

KBJU per 100 g: 89/12/4/2.

Ingredients:

Chicken fillet – 250 g.
Eggs – 3 pcs.
Cucumber – 200 g.
Radish – 200 g.
Sour cream – 50 g.
Dill – 15 g.
Salt pepper.

Preparation:

Boil chicken breast fillet and eggs until cooked. We chop all the necessary products in any order and mix them together. Season with low-fat sour cream. Don't forget to add salt and pepper to taste.

Protein diet salad

Photo: icooked.ru
Try it if you always can’t get enough protein!

You will need:
200 g chicken, 50 g canned pineapples, 2 eggs, 50 g sour cream, herbs.
Preparation:

Grind the boiled chicken, egg whites and pineapples. Season the salad with sour cream and add some herbs to taste.

Turkey salad with pickled cucumber

Olivier in a version for proper nutrition, which is no less tasty than the traditional one. Turkey can be replaced with any lean meat.

KBJU per 100 g: 114/12/6/4.

Ingredients:

Turkey fillet – 350 g.
Pickled cucumbers – 260 g.
Eggs – 4 pcs.
Green peas – 300 g.
Sour cream – 100 g.
Mustard – ½ tsp.
Greens, salt.

Preparation:

Chop the boiled turkey fillet, eggs and pickled lightly salted cucumbers and place them in a salad bowl. Add greens, green peas. Mix sour cream with mustard, salt and pepper. Season the salad and mix.

Salad with tuna, feta and spinach

A simple salad that will surprise you with its rich taste. A great high protein dish for a quick dinner. For beauty, the salad can be decorated with sesame seeds or pomegranate seeds.

KBJU per 100 g: 149/15/9/1.

Ingredients:

Tuna – 180 g.
Spinach – 70 g.
Feta – 90 g.
Olive oil – 1 tbsp. l.
Balsamic vinegar – 1 tsp.
Salt pepper.

Preparation:

For the dressing, mix olive oil, balsamic or wine vinegar, a pinch of salt and a mixture of ground pepper. We sort out the spinach leaves, wash them and dry them. Cut the feta into cubes. Drain the liquid from the tuna and mash with a fork. Gently mix everything together.

Diet green salad

Photo: povar.ru
A real storehouse of vitamins, and the salad is very juicy and crispy.

You will need:
60 g spinach, 2 cucumbers, 1 green apple, a bunch of greens, half a lemon, 1 tbsp.
soy sauce, balsamic. Preparation:

Cut the apple and cucumber into strips, place them on the spinach leaves and add finely chopped greens. Season the salad with lemon juice and soy sauce and drizzle with balsamic.

Squid salad with vegetables

A seafood appetizer or main course that's perfect for a dinner with friends. To decorate the salad, you can use any nuts, seeds or rye breadcrumbs.

KBJU per 100 g: 95/9/5/4.

Ingredients:

Squids – 4 pcs.
Carrots – 1 pc.
Celery stalk – 50 g.
Zucchini – 60 g.
Lemon juice – 1 tbsp. l.
Olive oil – 2 tbsp. l.
Walnuts – 20 g.
Mint leaves – 3 pcs.
Salt pepper.

Preparation:

Clean the squid and cook in salted water over low heat for 3-4 minutes. Cut into rings, pour over a sauce of olive oil, lemon juice, mint leaves and a pinch of salt. Cut vegetables into thin strips. Mix the squid with the prepared vegetables, transfer to a serving dish, sprinkle with chopped nuts.

Chicken salad with honey dressing

This Chicken Breast and Potato Salad has everything you need to make an easy lunch replacement. Believe me, after eating this salad, your hunger will disappear for several hours.

Products for 2 servings:

230 g new potatoes
140g green beans
60g green salad leaves
2 chicken breasts
a couple of teaspoons of fresh green peas
chopped herbs for decoration

for refueling:

a couple of teaspoons of mustard
teaspoon liquid honey
salt and pepper to taste and desire
a few drops of balsamic vinegar

Preparation

We will wash the young potatoes with a brush and cut them into slices. Brown the chicken breasts in a frying pan without oil or on the grill and cut into slices.

Boil the potatoes in salted water for 8-10 minutes, dry and cool. We also boil the green beans in boiling water for 3 minutes. Then drain in a colander and quickly plunge into cold water.

Place lettuce leaves, potatoes, beans, green peas and chicken on a dish. Pour honey dressing over the salad and sprinkle with chopped herbs.

Tip: Green peas can easily be replaced with corn or omitted. Finely chopped dill, parsley or green onions will help decorate the finished salad.

Chicken breast salad with bell pepper

A simple, colorful dish suitable for both lunch and light dinner. The salad is balanced according to BJU, saturates well and will not spoil the figure.

KBJU per 100 g: 101/14/4/3.

Ingredients:

Chicken breast – 600 g.
Bell pepper – 400 g.

Sauce:

Olive oil – 3 tbsp. l.
Dijon mustard – 2 tbsp. l.
Wine vinegar – 1 tsp.
Capers – 2 tbsp. l.

Preparation:

Boil the chicken breast in water with salt and half a glass of dry white wine for 15–20 minutes. We disassemble the cooled breast into fibers. Fry bell peppers with your favorite spices in a drop of oil until soft. Combine all the ingredients for the dressing and pour over the salad.

Conclusion

Chicken breast is great for dietary nutrition; you can use it to make simple, varied salads that won’t harm your figure and will help diversify your diet. It goes well with any vegetables, mushrooms and even fruits.

To make salads dietary, you cannot use mayonnaise; it can be replaced with homemade sauces or low-fat yogurt. Olive oil is also great for dressing; it is mixed with dried basil, salt and pepper. Chicken breast salads are great for lunch and snacking; you can take them to work or prepare them for the holidays.

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Beetroot, cottage cheese and arugula salad

A spicy summer salad that will delight you with an original combination of flavors. You can replace cottage cheese with cheese, and pumpkin seeds with nuts.

KBJU per 100 g: 127/9/7/5.

Ingredients:

Beetroot – 250 g.
Cottage cheese 5% – 200 g.
Rucola - 60 g.
Pumpkin seeds – 50 g
Lemon juice – 1 tbsp. l.
Olive oil – 1 tbsp. l.
Salt and pepper to taste.

Preparation:

We clean the boiled beets and cut them into medium-sized cubes. Place in a bowl, add salt and pepper, sprinkle with lemon juice, and leave to marinate for 25–30 minutes. Crumble the cottage cheese into pieces the size of chopped beets. After half an hour, mix the beets with vegetable oil. Place arugula, beets, cottage cheese, and pumpkin seeds on a serving dish.

Salmon salad with avocado and cucumber

A light protein salad with healthy fats from salmon and avocado.

KBJU per 100 g: 168/10/13/3.

Ingredients:

Lightly salted salmon – 130 g.
Cucumber – 1 pc.
Avocado – ½ pc.
Arugula.
Olive oil – 1 tbsp. l.
Lemon juice – ½ tsp.
Provencal herbs.
Salt.

Preparation:

Mix vegetable oil, lemon juice, Provencal herbs, salt - the dressing is ready. Cut the salmon, cucumber, and avocado into equal-sized cubes. Place arugula in the first layer on a salad dish, then place a cooking ring and lay out the slices in layers. Pour over the sauce and garnish with any herbs.

Finally, useful tips

The chicken salad needs to sit for at least half an hour. To prevent food from becoming weathered and absorbing foreign odors, the container should be covered with cling film.

A dressing made from honey and olive oil can be stored in the refrigerator for up to 5 days, so salads with it can be prepared a couple of days ahead. But it is better to add dressings from fermented milk products immediately before serving.

Irina Polyanitsa My name is Irina, I am the owner and admin of the site, as well as the author of most of the recipes and articles. I love to cook simple and healthy delicacies. Certified gym instructor, personal trainer. She completed a course on nutrition and health at Stanford University, Stanford Introduction to Food and Health, as well as a course at Ludwig Maximilian University of Munich (LMU) Nutrition and Lifestyle in Pregnancy (about nutrition and lifestyle during pregnancy).

Green bean salad with quail eggs

Green beans go perfectly with meat and eggs. It is rich in fiber and vitamins, so it should be included in your diet.

KBJU per 100 g: 83/8/5/3.

Ingredients:

Green beans – 500 g.
Quail eggs – 20 pcs.
Onions – ½ pcs.
Chicken breast – 100 g.

Refueling:

Vegetable oil – 1 tbsp. l.
Mustard – 1 tsp.
Balsamic vinegar – 1 tsp.
Ground black pepper.

Preparation:

Boil the green beans until tender, drain the water. After boiling, cook the quail eggs for 6–7 minutes, remove the shells. Rub the chicken breast with salt, spices, lemon juice, wrap in foil, bake in the oven for 30 minutes. Prepare the dressing, add to the beans with chopped onions, stir. We collect the salad.

Chicken salad with egg and beans

A protein salad recipe for a slim figure without mayonnaise. It is low in calories, yet very filling, with a good combination of flavors.

KBJU per 100 g: 110/14/4/5.

Ingredients:

Red beans – 260 g.
Boiled chicken fillet – 400 g.
Boiled eggs – 4 pcs.
Tomatoes – 3 pcs.
Sour cream – 3 tbsp. l.
Garlic – 2 cloves.
Greens to taste.

Preparation:

Cut tomatoes and eggs into cubes. We separate the chicken fillet into fibers with our hands. For the sauce, squeeze the garlic into the sour cream and add finely chopped parsley. Combine the prepared products and canned beans in a bowl, add salt and season with sour cream sauce.

Turkey salad with cottage cheese and olives

An unusual combination of ingredients, but it turns out very tasty. The recipe is perfect for dinner every day.

KBJU per 100 g: 124/23/3/2.

Ingredients:

Turkey breast – 250 g.
Olives – 20 g.
Cottage cheese 5% – 4 tbsp. l.
Vegetable oil – 2 tsp.
Green onions.

Preparation:

Boil the turkey fillet, cool, and cut into small pieces. Chop the green onions and cut the olives into rings. Mix everything in one container, add crumbly cottage cheese. If desired, add vegetable oil.

Salad with grilled chicken breast and apple

This salad contains healthy fats, plenty of protein and fiber - everything you need for the evening. Take sweet and sour varieties of apples.

KBJU per 100 g: 132/16/6/4.

Ingredients:

Chicken breast – 300 g.
Apples – 100 g.
Celery – 2 stalks.
Cashew nuts – 25 g.
Mix of greens.

Preparation:

Salt the chicken breast and rub it with chicken seasoning. Fry in a grill pan, covering with foil on both sides. Cut the cooled breast into thin slices. Place mixed greens, chopped celery and apples, as well as chicken slices on a plate. Sprinkle with dried nuts and sprinkle with oil.

Salad with squid, shrimp and red caviar

A delicious holiday seafood salad, it is very healthy and low in calories. It can also be supplemented with mussels.

KBJU per 100 g: 108/19/4/3.

Ingredients:

Peeled shrimp – 300 g.
Squid meat – 300 g.
Chicken eggs – 4 pcs.
Red caviar – 100 g.
Classic yogurt – 2 tbsp. l.
Salt, black pepper.

Preparation:

Divide the hard-boiled eggs into yolks and whites. We cut the whites into cubes; we don't need the yolks. Place the squid in salted boiling water, cook for 2 minutes, cool, and chop. Next, cook the shrimp in the same broth; the process will take 3–5 minutes. Place everything in a prepared bowl and top with yogurt. Before serving, add red caviar.

Dietary salad of cucumbers and mint

Photo: m.povar.ru
A fragrant and fresh salad is an ideal light snack.

You will need:
400 g of cucumbers, 250 ml of yogurt, 3 cloves of garlic, half a bunch of herbs, mint, salt, black pepper, chili.
Preparation:

Add spices and crushed garlic to the yogurt to infuse a little. Cut the cucumbers into cubes, mix with chopped herbs and pour over the sauce.

Vegetable salads: 20 great recipes for every taste