Kardea Brown-Inspired Healthy Chicken Salad (Easy & Low Calorie)
Looking for a delicious, high-protein meal that supports your weight loss goals? This healthy chicken salad recipe, inspired by Kardea Brown, is a simple, low-calorie dish packed with flavor and nutrition. Made with lean grilled chicken breast, Greek yogurt, and fresh veggies, this easy salad is perfect for anyone following a high protein diet, trying to cut calories, or looking for healthy meal prep ideas.
Whether you're on a weight loss journey or just need a quick lunch that won’t break your calorie bank, this salad checks all the boxes. It’s also great for those looking for Kardea Brown recipes with a healthy twist. Fast, easy, and full of nutrients — this recipe fits beautifully into any balanced meal plan.
Why High-Protein Chicken Salad Is Perfect for Weight Loss
High-protein meals have become a cornerstone of modern weight-loss strategies, and chicken salad—especially when inspired by flavorful Southern-style chefs like Kardea Brown—offers a delicious, nutrient-dense option that doesn’t feel like diet food. Protein plays a crucial role in maintaining muscle mass while you're in a caloric deficit, helping your body burn fat more efficiently. Chicken breast, the core of this recipe, is an excellent lean protein that keeps you feeling full for hours. When paired with fresh vegetables and a light, yogurt-based or olive-oil dressing, this salad becomes both satisfying and waistline-friendly. Unlike many store-bought or restaurant chicken salads that are loaded with mayo, sugar, and sodium, this homemade version is clean, balanced, and customizable to your calorie and macro goals. Whether you're prepping meals for the week or looking for a refreshing lunch after a workout, this recipe has everything your body needs—and nothing it doesn’t.
Key Ingredients & Their Health Benefits
Creating a healthy chicken salad starts with choosing the right ingredients—not just for taste, but for their nutritional value. Here’s a breakdown of what makes this dish both delicious and good for your body:
1. Chicken Breast (Grilled or Roasted)- Protein: ~31g per 100g
- Calories: ~165 kcal per 100g
- Why it matters: Skinless chicken breast is low in fat and high in protein, making it the perfect base for a high-protein meal.
- Protein: ~10g per 100g
- Calories: ~60 kcal per 100g
- Why it matters: A healthier alternative to mayo, it adds creaminess without the extra fat.
- Low in calories, high in fiber
- Add crunch and flavor without adding many calories.
- Natural flavor enhancers
- Help cut through the richness and add balance.
- Heart-healthy fats
- A great option for keto or Mediterranean dieters.
- Add antioxidants and flavor
- Boiled Egg: Adds protein and healthy fats.
- Avocado: Adds fiber and creaminess.
- Chopped Apples or Grapes: For a slight natural sweetness without refined sugar.
Each of these ingredients serves a purpose—either nutritionally or to enhance the overall taste and texture of the dish.
How to Make High-Protein Chicken Salad: Step-by-Step
This chicken salad recipe is inspired by the soulful and satisfying approach of Kardea Brown — but with a lighter, fitness-friendly twist.
Step 1: Prepare the Chicken
- You can grill, roast, or pan-sear your chicken breast. For the leanest result:
- Use skinless, boneless chicken breasts
- Season lightly with salt, pepper, garlic powder, and paprika
- Bake at 180°C (350°F) for 20–25 minutes or grill until internal temp reaches 74°C (165°F)
- Let it rest for 10 minutes, then chop or shred it into bite-sized pieces.
Step 2: Mix the Dressing
In a large mixing bowl, combine:
- ½ cup plain Greek yogurt
- 1 tsp Dijon mustard
- 1 tsp apple cider vinegar
- Optional: 1 tsp olive oil
- Salt and pepper to taste
- A pinch of garlic powder or onion powder if desired
Whisk until smooth.
Step 3: Add the Veggies & Chicken
Add to the bowl:
- 2 chopped celery stalks
- ¼ cup finely diced red onion
- The prepared chicken
- Optional: diced avocado, hard-boiled eggs, or chopped herbs
Mix until well combined. Taste and adjust seasoning.
Step 4: Chill & Serve
Refrigerate for at least 30 minutes before serving to allow the flavors to meld. Serve cold.
Serving Suggestions & Meal Prep Tips
This chicken salad is extremely versatile and can be eaten in various ways:
- Lettuce Wraps: Spoon it into romaine or butter lettuce leaves for a low-carb wrap option.
- Whole Grain Sandwich: Spread it on whole-grain bread or pita for a balanced high-protein sandwich.
- Grain Bowl: Serve over quinoa or brown rice with steamed broccoli and cherry tomatoes.
- Salad Bowl: Add to a bed of spinach, arugula, and cucumbers with a drizzle of balsamic vinegar.
Meal Prep Tip:
Store in an airtight container in the fridge for up to 3–4 days.
Avoid freezing — it will ruin the texture.
Calorie & Macronutrient Breakdown (Per Serving)
Here’s the estimated breakdown for 1 serving (out of 4 total servings):
| Nutrient | Amount |
|---|---|
| Calories | ~280 kcal |
| Protein | ~32g |
| Carbs | ~7g |
| Fat | ~12g |
| Fiber | ~2g |
This makes it a perfect high-protein lunch or post-workout meal for anyone aiming to lose weight without sacrificing taste.
You can reduce calories by skipping the olive oil or avocado, or increase the fat content if you're on a keto or low-carb diet.
Final Thoughts
This high-protein chicken salad isn’t just another bland diet meal—it’s a flavorful, balanced option perfect for lunch, dinner, or post-workout recovery. Inspired by the bold, comforting Southern flavors often seen in Kardea Brown recipes, but tailored for healthy eating, this version offers the best of both worlds.
Whether you're trying to shed a few pounds, build muscle, or simply eat cleaner, this salad should become a regular in your rotation.
Frequently Asked Questions (FAQs)
1. Can I use canned chicken?
Yes, but make sure it’s low-sodium and packed in water, not oil. It won’t be as flavorful as freshly grilled chicken.
2. Can I make it dairy-free?
Absolutely. Swap Greek yogurt for a plain dairy-free alternative like almond or coconut yogurt.
3. Is this recipe keto-friendly?
Yes—especially if you skip fruit add-ins and use olive oil instead of yogurt.
4. Can I use thighs instead of breast?
Yes, chicken thighs will add more flavor and fat. If you're on a high-fat or keto diet, it's a great option.
5. How do I add more fiber?
Add chopped spinach, kale, or shredded carrots to increase the fiber without adding many calories.