Hello, food lovers! Today, I’m excited to share a recipe that’s perfect for any meal—my new breakfast option – Chicken Chickpea Salad! This salad blends the hearty textures of crunchy chickpeas with succulent chicken, all tossed with a mix of fresh greens. It’s a refreshing and filling dish that makes a perfect lunch to power you through the day, combining protein, fiber, and fresh flavors.

As a professional chef and certified nutritionist, I’ve crafted this recipe to be both delicious and nutritious. Packed with protein from the chicken and chickpeas, and loaded with fresh vegetables, this salad is a powerhouse of flavor and health benefits. Let’s dive into the wonderful health benefits of each key ingredient and then learn an easy step-by-step recipe!

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Ingredients and their health benefits

Incorporating a variety of wholesome ingredients, this Chicken Chickpea Salad not only delights the taste buds but also packs a powerful nutritional punch. Let’s explore the health benefits of each key component:

Chicken Breast

Chicken breast is a fantastic source of lean protein, which is essential for muscle repair and growth. A 150g serving of cooked chicken breast provides approximately 40g of protein and is low in fat, making it an ideal choice for those looking to maintain or build muscle while keeping calorie intake in check. Additionally, chicken is rich in essential vitamins and minerals such as B vitamins (which support metabolism) and selenium (which has antioxidant properties) (Verywell Fit).

Chickpeas

Chickpeas are a powerhouse of nutrition, offering a great source of plant-based protein and fiber. A 240g serving of chickpeas provides about 15g of protein and 12g of fiber, helping to keep you full and satisfied. They are also rich in essential nutrients like iron, magnesium, and folate, which support energy production, bone health, and overall cellular function. The high fiber content aids in digestion and helps regulate blood sugar levels, making chickpeas a valuable addition to a balanced diet.

Mixed Greens

Mixed greens such as arugula, spinach, and romaine lettuce are low in calories but high in vitamins and minerals. A 100g serving of mixed greens can provide a significant amount of vitamins A, C, and K, along with folate and iron. These vitamins and minerals are essential for immune function, skin health, and blood clotting. The antioxidants in leafy greens also help protect your cells from damage and reduce inflammation.

Tomatoes

Tomatoes are not only vibrant and sweet but also packed with nutrients. A 100g serving of tomatoes offers a good dose of vitamin C, potassium, and antioxidants such as lycopene. Lycopene has been linked to numerous health benefits, including reduced risk of heart disease and cancer. The vitamin C content helps boost the immune system and improve skin health.

Cucumber

Cucumbers are refreshing and hydrating, containing about 95% water. A 100g serving of cucumbers provides important vitamins and minerals such as vitamin K, vitamin C, and potassium. They are also low in calories, making them a great addition to any weight management plan. The high water content helps keep you hydrated and supports overall health.

Hard-Boiled Egg (Optional)

Adding a hard-boiled egg to your salad can boost its protein and nutrient content. Eggs are an excellent source of high-quality protein, healthy fats, and essential vitamins and minerals like vitamin B12, riboflavin, and selenium. They also contain choline, which is important for brain health and development. Including eggs can make the salad more filling and satisfying.

Olive Oil

Olive oil is a healthy fat that is rich in monounsaturated fats and antioxidants. A 30ml serving of olive oil can provide anti-inflammatory properties and improve heart health by reducing bad cholesterol levels. It is also a good source of vitamin E, which is important for skin health and overall immune function.

Lemon Juice

Lemon juice adds a zesty flavor to the salad while offering a good amount of vitamin C. This vitamin is crucial for immune function, skin health, and the absorption of iron from plant-based foods. Lemon juice can also enhance the flavors of the other ingredients without adding extra calories.

Salt and Pepper

Salt and pepper are essential seasonings that enhance the flavor of the salad. While salt should be used in moderation to maintain healthy blood pressure levels, pepper contains antioxidants and anti-inflammatory properties, which can support overall health

Soy Sauce

Soy sauce is a popular condiment that adds a savory umami flavor to dishes. It is low in calories but contains a significant amount of sodium, which should be used in moderation. Soy sauce also contains small amounts of protein, iron, and potassium. It can enhance the flavor of the salad dressing, making it more enjoyable without adding too many extra calories.

These ingredients come together to create a salad that is not only delicious but also packed with nutrients that support a healthy lifestyle. Next, we’ll walk through the step-by-step process of preparing this nutritious Chicken Chickpea Salad.

Step-by-step recipe

Now let’s get started, before making this awesome recipe, get all your ingredients ready!

Chicken chickpea salad ingredients on the wooden board

Prepare the Chicken

Cook the Chicken: Season 150g of chicken breast with salt and pepper. Grill, bake or pan-fry until fully cooked. Let it cool slightly, then cube it into bite-sized pieces.
Optional Marinade: For extra flavor, you can marinate the chicken in a mix of olive oil, lemon juice, garlic, and a splash of soy sauce before cooking.

Prepare the Chickpeas

Rinse and Drain: Take 240g of canned chickpeas, rinse them thoroughly under cold water, and drain well.
Optional Roasting: For added crunch, toss the chickpeas with a bit of olive oil, salt, and pepper. Roast them in a preheated oven at 200°C (390°F) for about 20 minutes, shaking the pan halfway through.

Assemble the Salad

Prepare the Vegetables: Halve 100g of cherry tomatoes, chop 100g of cucumber, and roughly chop about 100g of mixed greens (arugula, spinach, or romaine lettuce).
Make the Dressing: In a small bowl, whisk together 30ml of olive oil, 15ml of lemon juice, a splash of soy sauce, salt, and pepper to taste.
Combine Ingredients: In a large bowl, combine the cubed chicken, chickpeas, mixed greens, cherry tomatoes, and cucumber. If using, add a chopped hard-boiled egg.
Dress the Salad: Pour the dressing over the salad ingredients and toss well to ensure everything is evenly coated.
Serve: Transfer the salad to serving bowls and enjoy immediately, or refrigerate for up to a day for a ready-to-go meal.

Customization Ideas

One of the best things about the Chicken Chickpea Salad is its versatility. Here are some customization options to tailor the salad to your taste or dietary needs.

Add More Veggies

Roasted Veggies: Add depth and flavor by incorporating roasted vegetables like bell peppers, zucchini, or carrots.
Fresh Additions: Include fresh ingredients such as avocado slices, shredded carrots, or diced bell peppers to increase the nutritional content and add a variety of textures.

Switch Up the Protein

Vegetarian Option: Substitute the chicken with grilled tofu, tempeh, or a mix of roasted chickpeas for a plant-based protein source.
Other Meats: Try using cooked turkey breast, grilled shrimp, or even a hard-boiled egg to switch up the protein.

Grain Boost

Add Grains: Incorporate cooked quinoa, farro, or brown rice to make the salad more filling and add a different texture. These grains also add additional fiber and nutrients.

Dressing Variations

Greek Yogurt Dressing: For a creamy option, mix Greek yogurt with lemon juice, garlic, dill, and a touch of olive oil.
Spicy Kick: Add a bit of hot sauce or chili flakes to the dressing for a spicy variation.

Flavor Enhancers

Herbs and Spices: Fresh herbs like cilantro, parsley, or basil can add a burst of freshness. Spices such as cumin, smoked paprika, or a dash of curry powder can introduce new flavor profiles.
Cheese Options: Sprinkle some feta, goat cheese, or parmesan to add a rich, creamy texture.

Make It Heartier

Nuts and Seeds: Add a handful of toasted nuts or seeds like almonds, walnuts, or sunflower seeds for added crunch and nutrition.
Extra Fiber: Include more fiber-rich ingredients like cooked lentils or edamame to make the salad even more satisfying.

These customization options allow you to experiment and enjoy different variations of the Chicken Chickpea Salad, ensuring it never gets boring.

Chicken Chickpea Salad

Recipe by Ksenija PecerskaCourse: LunchCuisine: MediterraneanDifficulty: Easy

Servings

servings

Prep time

minutes

Cooking time

minutes

Calories

450

kcal

This salad is not only packed with protein but also full of fresh, crunchy textures and bright flavors, making it a perfect meal for lunch or a light dinner.

Ingredients

150g chicken breast, cooked and cubed
240g chickpeas, drained and rinsed
Mixed greens (such as arugula, spinach, or romaine lettuce), about 100g
100g cherry tomatoes, halved
100g cucumber, chopped
1 hard-boiled egg, chopped (optional for added protein)
30ml olive oil
15ml lemon juice
Salt and pepper, to taste
15 ml Soy sauce

Directions

Prepare the chicken: Cook the chicken breast by grilling or boiling it until fully cooked, then allow it to cool before cutting it into small cubes.
Mix the salad: In a large bowl, combine the mixed greens, cherry tomatoes, and cucumber. Add the rinsed chickpeas and cubed chicken.
Add the egg: If using, add the chopped hard-boiled egg to the salad for an extra boost of protein.
Prepare the dressing: In a small bowl, whisk together the olive oil, lemon juice, salt, pepper, and light soy sauce for a little extra kick.
Dress the salad: Pour the dressing over the salad and toss well to ensure everything is evenly coated.
Serve: Serve the salad immediately, or chill in the refrigerator for an hour to let the flavors meld together before serving.

FAQ

Can I eat chickpea salad every day?

Yes, you can eat chickpea salad every day as part of a balanced diet. Chickpeas are high in protein and fiber, which can help keep you full and support digestive health. They also provide essential vitamins and minerals like iron, magnesium, and folate. However, it’s important to vary your diet to ensure you get a wide range of nutrients.

Why is chicken salad healthy?

Chicken salad is healthy because it combines lean protein with various vegetables, which provide essential nutrients and fiber. Chicken breast, a common ingredient, is low in fat and high in protein, supporting muscle maintenance and repair. Adding vegetables like mixed greens, tomatoes, and cucumbers boosts the vitamin and mineral content, contributing to overall health and wellness.

What can I add to make it more filling?

To make the salad more filling, you can add grains like quinoa, brown rice, or farro. These grains add complex carbohydrates and additional fiber, which help keep you full longer. Adding nuts or seeds, such as almonds or sunflower seeds, can also increase the protein and healthy fat content, making the salad more satiating.

How can I make this salad vegan?

To make this chicken chickpea salad vegan, just replace the chicken with a plant-based protein like grilled tofu, tempeh, or extra chickpeas. Ensure that the dressing does not contain any animal products by using a vinaigrette made from olive oil, lemon juice, and herbs. Avoid adding any non-vegan toppings like cheese or eggs.

Wrap Up

The Chicken Chickpea Salad is a versatile, nutritious, and delicious meal that fits perfectly into any healthy diet. Combining lean protein from chicken, plant-based protein fiber from chickpeas, and a variety of fresh vegetables, this salad offers a balanced and satisfying option for lunch or dinner.

If you enjoyed this recipe, explore more creative meal ideas on my blog, and don’t hesitate to share your versions or leave a comment. Your engagement and shares help others discover new flavors and recipes, so spread the word and keep enjoying good food!

Remember, one bite at a time! See you soon!