Lunch
Chicken salad with apple, celery, and yogurt
Each serving has 269 kcal, 33.5 g of protein, and 4.2 g of fiber, or 12.5 g of protein per 100 kcal. Ready in 10 minutes; makes 2 servings.
Per serving
- 269 kcalCalories
- 33.5 gProtein
- 4.2 gFiber
Calculated ingredient by ingredient from USDA FoodData Central. 12.5 g of protein per 100 kcal.
- Prepared by
- Alex Gonzalez
- Published
- Sources
- 7 primary
No clinical review. No advertising from drug companies and no affiliate links.How we work
Ingredients
- 180 g6.5 ozcooked or rotisserie chicken breast, shredded (about 1 1/2 cups)
- 100 g3.5 ozplain nonfat Greek yogurt (about 1/3 cup)
- 150 g5.5 ozunpeeled apple, diced (1 small)
- 80 g3 ozcelery, thinly sliced (2 stalks)
- 120 g4 ozromaine lettuce leaves (about 2 1/2 cups)
- 15 gwalnuts, chopped (about 2 tablespoons)
- Juice of 1/2 lemon
- 1 teaspoon mustard (optional)
- Salt and pepper to taste
Directions
- Shred the chicken with two forks or your fingers.
- In a bowl, stir the yogurt with most of the lemon juice, the mustard if using, salt, and pepper.
- Dice the apple without peeling it and toss it with the rest of the lemon juice so it does not brown; thinly slice the celery.
- Add the chicken, apple, celery, and walnuts to the bowl and stir until everything is coated.
- Serve it over the lettuce leaves, or spooned into them like little boats.
Why it is filling
It uses chicken that is already cooked, leftover or store-bought rotisserie, so it comes together in ten minutes with no cooking. The chicken supplies most of the protein, and Greek yogurt stands in for mayonnaise, adding more protein and far less fat. The apple and celery add freshness, water, and a crunch that helps when soft foods start to feel monotonous. It is eaten cold and packs well for lunch.
In numbers, each serving has 33.5 g of protein and 4.2 g of fiber, with an energy density of 83 kcal per 100 g of the dish. In the satiety index by Holt and colleagues (1995), the foods that were most filling per calorie were those with more protein, fiber, and water and less fat.
If your appetite is small
- Store the salad without the lettuce in a sealed container: it keeps for 2 days in the fridge, and each serving is ready in a minute.
- If the walnuts or celery are hard to chew, chop them very fine or swap the walnuts for sunflower seeds.
Nutrition facts
| Nutrient | Per serving | Whole recipe |
|---|---|---|
| Calories | 269 kcal | 539 kcal |
| Protein | 33.5 g | 67.1 g |
| Carbohydrates | 16.3 g | 32.7 g |
| Fiber | 4.2 g | 8.4 g |
| Fat | 8.2 g | 16.4 g |
| Approximate weight | 323 g (11 oz) | 645 g (23 oz) |
How it is calculated
Each ingredient contributes its per-100 g values from the site’s food database, multiplied by the amount in the recipe. Seasonings, water, and lemon or lime juice are not counted. It is an approximation: the actual size of the foods and how you cook them shift the result a little.
| Ingredient | Amount | Calories | Protein | Fiber |
|---|---|---|---|---|
| Cooked chicken breast | 180 g | 272 kcal | 52.2 g | 0 g |
| Nonfat Greek yogurt | 100 g | 59 kcal | 10.2 g | 0 g |
| Apple | 150 g | 78 kcal | 0.4 g | 3.6 g |
| Celery | 80 g | 11 kcal | 0.6 g | 1.3 g |
| Romaine lettuce | 120 g | 20 kcal | 1.5 g | 2.5 g |
| Walnuts | 15 g | 98 kcal | 2.3 g | 1 g |
To plan your meals
- Daily protein calculator: an indicative protein range per day and per meal, to see how much of it this recipe covers.
- Weekly menu for small appetites: seven days of small portions with the protein spread across meals, ready to print.
More recipes
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Sources
Nutrition values for each ingredient (USDA FoodData Central) and the satiety reference, with the access date.
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Chicken, broilers or fryers, breast, meat only, cooked, stewed (FDC ID 171478).accessed .
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program) (FDC ID 170894).accessed .
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Apples, raw, with skin (Includes foods for USDA's Food Distribution Program) (FDC ID 171688).accessed .
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Celery, raw (FDC ID 169988).accessed .
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Lettuce, cos or romaine, raw (FDC ID 169247).accessed .
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Nuts, walnuts, english (FDC ID 170187).accessed .
- European Journal of Clinical Nutrition (PubMed).Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed .