High-Protein Chicken & Avocado Salad Bowl

Introduction

In the world of quick and healthy meals, the salad bowl stands supreme. It’s not just a side dish—it’s a complete, satisfying meal that’s as easy to assemble as it is delicious to eat. This High-Protein Chicken & Avocado Salad Bowl takes that concept to the next level. It’s a powerhouse of nutrition, featuring tender grilled chicken and rich boiled eggs for a double dose of protein, while creamy avocado and olives provide heart-healthy fats. Tossed in a simple yet zesty homemade dressing, every spoonful is a perfect balance of flavor and texture. It’s the ideal choice for a busy weeknight dinner or a meal-prepped lunch that will keep you feeling full and energized.

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Equipment and Tools

Making this salad requires minimal equipment, making for a quick and easy cleanup.

• Large Bowl or Plate: A wide, shallow bowl or a large plate is perfect for arranging the salad’s components, allowing each ingredient to be showcased.
• Small Bowl or Jar: For whisking or shaking the dressing.
• Whisk or Fork: To mix the dressing ingredients until smooth.
• Knife and Cutting Board: For slicing the chicken, avocado, and vegetables.
• Grill Pan or Skillet (if cooking chicken fresh): For grilling or searing the chicken breast.
• Small Pot (if cooking eggs fresh): For boiling the eggs.

Serving Suggestions

This salad bowl is designed to be a complete meal, but you can serve it with a few additions.

• Plating Recommendations: Arrange the greens as a base, then artfully place the different toppings in sections around the bowl. This makes for a beautiful and organized presentation.
• Garnish Ideas: A final sprinkle of fresh herbs like dill, parsley, or chives adds a burst of fresh flavor. A few sesame seeds or a sprinkle of paprika can also add color and texture.
• Complementary Dishes: While it’s a meal in itself, you could serve it with a slice of whole-grain toast or a side of crispy sweet potato fries for a heartier meal.
• Beverage Pairings: A simple glass of water with a lemon wedge or a refreshing iced green tea would complement the light, fresh flavors of the salad.

Nutritional Information

This salad is a fantastic choice for those looking for a nutrient-dense meal.

• High Protein: The combination of grilled chicken and boiled eggs provides a significant amount of lean protein, which is essential for muscle health and keeping you full.
• Healthy Fats: Avocado and olive oil are excellent sources of monounsaturated fats, which are beneficial for heart health and help the body absorb fat-soluble vitamins.¹
• Vitamins and Fiber: The variety of fresh vegetables provides a rich source of vitamins, minerals, and dietary fiber, which aids in digestion.²
• Low-Carb: This is a naturally low-carb meal, making it suitable for a variety of dietary plans.

Storage and Reheating

This salad is at its best when assembled just before eating, but its components can be prepped for a quick meal.

• Meal Prep: You can cook the chicken and boil the eggs ahead of time and store them in the refrigerator for up to 3 days. Wash and chop the vegetables and store them separately. Store the dressing in a sealed jar.
• Refrigeration: Once assembled, the salad is best eaten within a few hours, as the avocado will begin to brown. If you have leftovers, store them in an airtight container for up to 1 day.
• Freezing & Reheating: This salad should not be frozen or reheated. The fresh ingredients, especially the lettuce and avocado, will not hold up to freezing, and it is meant to be served cold.

Expert Tips and Variations

• Perfect Grilled Chicken: To ensure juicy grilled chicken, pound the breast to an even thickness before seasoning and cooking. For more tips on grilling, check out a resource like Traeger Grills’ guide to grilling chicken.
• Choosing a Ripe Avocado: A ripe avocado will feel slightly soft when gently squeezed. Avoid avocados that are too hard or have large, dark blemishes.
• Preventing Avocado Browning: To keep your sliced avocado from browning, toss it in a little of the lemon juice from the dressing before adding it to the bowl.
• Creative Variations:
  • Add More Veggies: Toss in some diced bell peppers, shredded carrots, or a handful of corn kernels for extra flavor and crunch.
  • Swap the Protein: This recipe is versatile! Try it with grilled salmon, canned tuna, or roasted chickpeas for a vegetarian option.
  • Change the Dressing: For a creamier dressing, use Greek yogurt as a base and thin it with a little water. For another avocado-based meal, you might enjoy our Bold & Savory Grilled Halloumi & Avocado Toast.

Ingredients

This simple list of fresh ingredients comes together to create a satisfying and flavorful meal.

For the Salad:

• 1 grilled chicken breast, sliced: Provides lean protein. A pre-cooked or rotisserie chicken breast works great here.
• 2 boiled eggs, halved: Adds richness and more protein.
• 1 ripe avocado, sliced: Contributes a creamy texture and heart-healthy fats.
• 1 cup cherry tomatoes, halved: Provides a juicy, sweet burst of flavor.
• ½ cup cucumber slices: For a cool, crisp crunch.
• ½ cup green & black olives: Adds a briny, salty flavor.
• 2 cups fresh lettuce or mixed greens: The base of the salad.
• Salt & black pepper to taste: For seasoning.

For the Dressing:

• 2 tbsp extra virgin olive oil: The healthy fat base of the vinaigrette.
• 1 tbsp fresh lemon juice: Adds a zesty, tangy flavor.
• 1 tsp Dijon mustard: Acts as an emulsifier to bind the dressing and adds a savory kick.
• ½ tsp honey (optional): To balance the acidity of the lemon and mustard.

Step-by-Step Instructions

Follow these easy steps to build your perfect protein chicken avocado salad bowl.

1. Prepare the Ingredients: Ensure your chicken breast is cooked and sliced, and your eggs are boiled and halved. Wash and slice all the vegetables.
2. Prep the Base: In a large bowl or on a plate, arrange the fresh lettuce or mixed greens as the base of your salad.
3. Add the Toppings: Artfully place the grilled chicken, boiled eggs, avocado, cucumbers, tomatoes, and olives neatly around the bowl over the greens.
4. Make the Dressing: In a small bowl or a jar with a lid, whisk together the olive oil, lemon juice, Dijon mustard, and honey (if using) until the dressing is smooth and emulsified.
5. Serve: Drizzle the dressing evenly over the salad. Season with salt and black pepper to taste. Serve immediately and enjoy!

Frequently Asked Questions (FAQ)

Q: Can I use a different protein source?

A: Yes! This recipe is very flexible. You can substitute the chicken and eggs with cooked salmon, chickpeas, or grilled tofu.

Q: How can I make this salad taste better the next day for meal prep?

A: To prevent the salad from getting soggy, store the dressing and the fresh vegetables separately. Add the avocado and dressing just before eating to ensure the best flavor and texture.

Q: How do I store leftover avocado to prevent browning?

A: The best way is to only slice the amount of avocado you need. To store the rest, leave the pit in the half you are saving and squeeze some lemon juice over the exposed flesh before wrapping it tightly in plastic wrap.

Q: What are the benefits of eating avocado?

A: Avocados are rich in monounsaturated fats, which can help reduce bad cholesterol levels.3 They also contain a good amount of potassium, fiber, and various vitamins.4 For more information on the benefits of avocados, you can visit a source like WebMD.