Healthy Ranch Chicken Salad
Description
This Healthy Ranch Chicken Salad is a delicious, protein-packed meal that balances creamy ranch flavor with fresh vegetables. It’s perfect for lunch or dinner and is much lighter than traditional ranch-based salads thanks to a Greek yogurt dressing substitute. This salad is full of vitamins, fiber, and lean protein, making it both satisfying and nourishing.
Ingredients
For the salad:
2 cups cooked chicken breast, shredded or cubed (grilled or baked)
4 cups mixed greens (spinach, arugula, romaine)
1 cup cherry tomatoes, halved
1/2 cucumber, sliced
1/4 red onion, thinly sliced
1/2 cup shredded carrots
1/4 cup roasted corn or black beans (optional)
1/4 cup shredded low-fat cheddar cheese (optional)
For the healthy ranch dressing:
1/2 cup plain Greek yogurt (non-fat or low-fat)
1 tbsp olive oil
1 tsp garlic powder
1 tsp onion powder
1 tsp dried dill
1/2 tsp dried parsley
1/2 tsp dried chives
1 tsp lemon juice or apple cider vinegar
Salt and black pepper to taste
Water (optional, to thin consistency)
Instructions
1. Prepare the chicken:
If not already cooked, season chicken breast lightly with salt, pepper, and a pinch of paprika.
Grill or bake at 375°F (190°C) for 20–25 minutes until fully cooked. Let cool slightly, then slice or shred.
2. Make the dressing:
In a bowl, whisk together Greek yogurt, olive oil, garlic powder, onion powder, dill, parsley, chives, and lemon juice.
Season with salt and black pepper. Add water 1 tsp at a time if you prefer a thinner dressing.
3. Assemble the salad:
In a large bowl, combine mixed greens, cherry tomatoes, cucumber, red onion, carrots, and any optional ingredients like beans or cheese.
Add the shredded chicken on top.
Drizzle with healthy ranch dressing and toss gently to coat.
4. Serve immediately or refrigerate:
Best enjoyed fresh, but it can be stored in an airtight container in the fridge for up to 2 days. Keep the dressing separate until serving to prevent soggy greens.
Nutrition (Approximate per serving, serves 2)
Calories: 320 kcal
Protein: 32 g
Fat: 14 g (mostly healthy fats from olive oil)
Carbohydrates: 12 g
Fiber: 4 g
Sugars: 5 g
Sodium: 450 mg
This is a high-protein, moderate-fat, low-carb salad perfect for weight management, muscle recovery, or a healthy lunch option.
Time Required
Prep time: 10 minutes
Cook time: 20–25 minutes (if cooking chicken)
Total time: 30–35 minutes
Q&A: Healthy Ranch Chicken Salad
Q1: Can I use rotisserie chicken?
A: Yes! Using rotisserie chicken saves time and adds flavor. Just remove the skin to keep it healthier.
Q2: Can this be made vegan?
A: You can substitute chicken with baked tofu or tempeh and replace Greek yogurt with a plant-based yogurt.
Q3: How do I make it extra crunchy?
A: Add roasted chickpeas, sunflower seeds, or chopped almonds.
Q4: Can I make the dressing ahead of time?
A: Absolutely! Store it in an airtight container in the fridge for up to 3 days.
Q5: Is this salad good for meal prep?
A: Yes, but keep the dressing separate to prevent soggy greens.