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High Protein High Fiber Recipes: 40g Protein Greek Chicken Chopped Salad

Oct 27
3 min read

Updated: 15 hours ago

Greek chopped salad bowl with grilled chicken, chickpeas, cucumber, tomato, feta and yogurt dressing


40g protein, 11g fiber, one bowl

A salad that eats like a dinner. Grilled chicken and chickpeas get it to forty grams of protein, and the chickpeas plus the vegetables carry eleven grams of fiber — which is the actual reason it keeps you full. Everything is chopped to roughly the same size so you get all of it in every forkful.

Why this one works

  • Chopping everything small is not fussiness. A chopped salad eats completely differently from a tossed one.

  • The yogurt dressing has more protein and less fat than a classic Greek vinaigrette and clings better to chopped pieces.

  • Marinating the chicken for even fifteen minutes in lemon and oregano makes it taste like a taverna.

At a glance

  • Prep time: 20 min

  • Cook time: 12 min

  • Total time: 32 min

  • Yield: 4 bowls

  • Protein: 40g per serving

  • Calories: 588 per serving

Ingredients

Chicken

  • 1.75 lb (800g) boneless skinless chicken breasts

  • 2 tbsp olive oil

  • Juice of 1 lemon

  • 3 garlic cloves, grated

  • 1 1/2 tsp dried oregano

  • 1 tsp kosher salt

  • 1/2 tsp black pepper

Yogurt dressing



  • 3/4 cup plain Greek yogurt

  • 2 tbsp olive oil

  • 2 tbsp red wine vinegar

  • 1 garlic clove, grated

  • 1 tsp dried oregano

  • 1 tsp honey

  • 1/2 tsp kosher salt

  • 2 tbsp water, to loosen

Salad

  • 1 can (15 oz) chickpeas, drained and rinsed

  • 2 romaine hearts, chopped small

  • 1 English cucumber, diced

  • 2 cups cherry tomatoes, quartered

  • 1/2 red onion, finely diced

  • 3/4 cup pitted kalamata olives, halved

  • 3/4 cup crumbled feta

  • 1/3 cup chopped fresh dill and parsley

Instructions

  1. Marinate the chicken. Whisk the olive oil, lemon juice, garlic, oregano, salt and pepper. Add the chicken breasts and turn to coat. Leave 15 minutes at room temperature, or up to 6 hours in the fridge.

  2. Make the dressing. Whisk the yogurt, olive oil, red wine vinegar, garlic, oregano, honey and salt together, then add water a teaspoon at a time until it pours thickly off a spoon. Refrigerate while you cook.

  3. Grill the chicken. Heat a grill pan or skillet over medium-high. Cook the breasts 6 minutes on the first side without moving them, then flip and cook 5 to 6 minutes more, until 165F / 74C. Rest on a board for 5 minutes.

  4. Chop everything small. While the chicken rests, chop the romaine, cucumber, tomatoes and red onion into pieces roughly the size of a chickpea. This is the step that makes it a chopped salad rather than a bowl of leaves.

  5. Dice the chicken. Cut the rested chicken into cubes the same size as everything else, rather than slicing it into strips laid on top.

  6. Combine. Toss the romaine, cucumber, tomatoes, onion, chickpeas, olives and herbs in a large bowl with most of the dressing. Add the chicken and fold through.

  7. Finish. Crumble the feta over the top and add the remaining dressing to taste. Serve immediately while the romaine is still crisp.

Notes and swaps

  • Meal prep: keep the dressing and feta separate and the rest holds 3 days. Dressed, it softens within hours.

  • Rotisserie chicken works and cuts this to a 20-minute recipe.

  • Add half a cup of cooked farro or quinoa to turn it into a grain bowl, adding about 20g carbs.

Nutrition per serving

  • Calories: 588

  • Protein: 40g

  • Carbohydrates: 32g

  • Fat: 33g

  • Fiber: 11g

  • Sugar: 9g

  • Sodium: 1180mg

Nutrition is an estimate calculated from the ingredients listed and will vary with brands and portion sizes.

Want the rest of them?

Every recipe in the collection is built around 30g+ of protein, with grocery lists and a 4-week meal prep plan.



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