Are you looking for a meal that actually satisfies—and supports your health goals? According to a 2024 Harvard School of Public Health study, high-protein meals increase satiety and help regulate blood sugar. This Protein-Packed Chicken & Egg Salad does exactly that. It’s clean, colorful, nutrient-dense, and flavor-packed. Whether you’re fueling a workout, managing weight, or just craving a deliciously balanced bowl, this salad hits all the right notes.
With lean grilled chicken, hard-boiled eggs, creamy feta, crisp cucumbers, juicy tomatoes, and a light vinaigrette, this bowl delivers over 30g of protein without weighing you down. Let’s build your power salad step by step!
Ingredients
- 1 grilled chicken breast, sliced
- 2 hard-boiled eggs, halved
- 2 cups romaine or mixed greens
- 1/2 cup cherry tomatoes, halved
- 1/2 cup cucumber slices
- 1/4 cup diced red onion
- 1/4 cup feta cheese, cubed or crumbled
- 1 tbsp olive oil
- 1 tsp red wine vinegar or lemon juice
- Salt and black pepper to taste
Step-by-Step
Step 1: Prep the Protein
Grill or pan-sear your chicken breast with salt and pepper. Let rest before slicing. Boil eggs for 9–10 minutes for a firm yolk. Cool and peel.
Step 2: Chop and Arrange the Veggies
Rinse and chop romaine or mixed greens. Slice cucumber, halve tomatoes, and dice red onion. Cube feta if not pre-crumbled.
Step 3: Build the Salad Base
In a large bowl or plate, spread out the greens as your base layer.
Step 4: Add Protein and Toppings
Arrange sliced chicken, egg halves, tomatoes, cucumber, red onion, and feta artfully on top.
Step 5: Dress and Season
Drizzle with olive oil and vinegar or lemon juice. Finish with salt and pepper to taste.
Variations
- Keto-Friendly: Skip the onions and add olives or avocado.
- Mediterranean Style: Add kalamata olives, oregano, and a tahini-lemon dressing.
- Spicy Boost: Top with chili flakes or sliced jalapeños.
- Meal-Prep Edition: Store ingredients in compartments and combine when ready.
Cooking Note
- Egg Tip: Use older eggs—they peel more easily after boiling.
- Chicken Tip: Marinate in olive oil, lemon, and herbs for 30 minutes for extra flavor.
- Feta Tip: Use block feta in brine for best texture and flavor.
Serving Suggestions
This protein-packed bowl is great for:
- Post-workout recovery lunch
- Healthy meal-prep lunches for work
- Quick weeknight dinners with minimal cleanup
- Pairing with a green smoothie or sparkling water
Serving idea: Add pita chips or a slice of crusty whole-grain bread on the side for texture.
Storing Tips for the Recipe
- Fridge: Store salad components separately and dress before eating.
- Eggs: Keep boiled eggs in the fridge for up to 5 days.
- Chicken: Store grilled chicken in airtight containers up to 3 days.
- Feta: Keep in brine or olive oil in a sealed container.
Timing
Prep Time: 10 minutes
Cooking Time: 15 minutes
Total Time: 25 minutes
Yield: Serves 2
Nutritional Information (Per Serving)
Calories: 420 kcal
Protein: 34 g
Sodium: 560 mg
Healthier Alternatives for the Recipe
- Lower Fat: Use grilled chicken breast and skip or reduce feta.
- Dairy-Free: Swap feta with diced avocado or hummus dollops.
- Low-Sodium: Skip added salt and use fresh lemon for flavor.
- Vegetarian: Replace chicken with grilled tofu or chickpeas.
Common Mistakes to Avoid
- Dry Chicken: Let meat rest before slicing to retain juices.
- Bland Dressing: Season your vinaigrette—balance acidity with a pinch of salt.
- Overcooked Eggs: 9–10 minutes gives a firm but not rubbery texture.
- Overcrowding: Don’t pack the bowl too tightly—give ingredients space to shine.
Conclusion
This Protein-Packed Chicken & Egg Salad is more than a healthy choice—it’s a smart, satisfying, and delicious meal you’ll want on repeat. It’s easy to prep, keeps well, and supports a range of goals from fitness to family-friendly eating.
Craving more high-protein, low-effort meals? Try this bowl today, and tag us in your creations for a chance to be featured!
Frequently Asked Questions (FAQs)
Can I use rotisserie chicken instead of grilled?
Yes! It’s a quick and tasty shortcut—just remove the skin for a leaner option.
What dressing goes best with this salad?
Simple olive oil + lemon or red wine vinegar is perfect. Or try this Greek vinaigrette recipe.
Is this good for meal prep?
Absolutely. Store components separately and assemble fresh each day.
How can I boost fiber in this salad?
Add quinoa, lentils, or chickpeas for more texture and gut-friendly fiber.
What if I don’t like feta?
Swap it with shredded mozzarella, goat cheese, or skip cheese entirely.