Chicken Salad: 50g Protein and 12g Fiber – Delicious and Nutrient Dense
Nutritional Snapshot
Protein: 50g | Fiber: 12g | Calories: ~540
Significant: Vitamin C (arugula, lemon), Iron (white beans, chicken), Calcium (arugula, feta)
A Personal Note
This chicken salad became one of my quiet heroes during busy creative seasons. It’s fresh, elegant, and nutrient-dense — with the perfect balance of protein, fiber, and flavor. I love how it feels effortless but looks beautiful on the plate, bringing a sense of calm and intention to the day.
Ingredients (serves one generous portion)
- 6 oz grilled or pan-seared chicken breast (sliced)
- 3/4 cup canned white beans (rinsed + drained)
- 2 cups fresh arugula
- 5-6 cherry tomatoes, halved
- 1 tbsp crumbled feta (optional)
- 1 tbsp extra-virgin olive oil (Amazon suggestion)
- Juice of 1/2 lemon
- Sea salt + fresh ground black pepper
Method
1️⃣ Arrange the arugula on a plate or shallow bowl.
2️⃣ Top with sliced chicken, white beans, and cherry tomatoes.
3️⃣ Drizzle with little bit of olive oil and lemon juice.
4️⃣ Sprinkle feta, salt, and pepper to taste.
5️⃣ Enjoy immediately, or pack in a meal prep container (consume within 24 hours).
Notes & Elegant Swaps
- Swap arugula for baby spinach or mixed greens.
- Add toasted pumpkin seeds for extra crunch and zinc.
- Include 1/4 cup cooked quinoa for added texture (adds ~3g protein + 1g fiber).
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