Salad with Grilled Chicken and Yogurt Dressing

Healthy, high-protein, and perfect for muscle growth & fat loss

Salad with Grilled Chicken and Yogurt Dressing

Healthy, high-protein, and perfect for muscle growth & fat loss

A nutritious meal doesn’t have to be complicated. This salad with grilled chicken and yogurt dressing is light, high in protein, and full of flavor — ideal as a lunch, post-workout meal, or light dinner.

At Aurora Personal Training in Eindhoven, we often use meals like this as examples within our nutrition coaching for muscle growth and fat loss. Why? Because it delivers exactly what your body needs: protein, fiber, healthy fats, and micronutrients — without unnecessary calories.

Why this salad is ideal for athletes

High in protein

Grilled chicken provides high-quality protein, essential for:

  • Muscle recovery

  • Muscle growth

  • Preserving lean mass during fat loss

This fits perfectly with our vision on strength training and nutrition.

👉 Read also: Nutrition for muscle growth

Salade met gegrilde kip en yoghurtdressing – gezond, eiwitrijk en smaakvol

Rich in micronutrients

The combination of vegetables such as little gem lettuce, tomatoes, and onion provides:

  • Vitamins

  • Minerals

  • Antioxidants

All crucial for recovery, immune function, and sustained energy.

👉 Learn more: Micronutrients – why they are essential

Light yet filling

Thanks to:

  • Protein from chicken and yogurt

  • Fiber from vegetables

  • Healthy fats from avocado

This meal is easy to digest while keeping you full for a long time — ideal when losing fat alongside strength training.

👉 More on this: Fat loss with personal training in Eindhoven

The power of a yogurt dressing

Instead of mayonnaise or heavy oils, this recipe uses a dressing based on full-fat Greek yogurt.

Benefits:

  • Extra protein

  • Probiotics for gut health

  • Creamy texture without excess calories

Combined with lemon, garlic, and fresh herbs, it delivers maximum flavor with minimal load.

Recipe: Salad with Grilled Chicken and Yogurt Dressing

Servings: 2

Ingredients – Salad

  • 2 heads little gem lettuce, sliced

  • 2 chicken thighs (± 250 g)

  • 60 g Parmesan cheese

  • 1 avocado, sliced

  • 1 red onion, thinly sliced

  • 100 g cherry tomatoes

  • Salt & pepper

  • Butter (for cooking)

Ingredients – Yogurt Dressing

  • 100 g full-fat Greek yogurt

  • 1 tsp mustard

  • 1 clove garlic, pressed

  • 1 tbsp fresh lemon juice

  • 1 tbsp fresh parsley, finely chopped

  • 1 tbsp chives, finely chopped

  • Salt & pepper

salad with grilled chicken and yogurt dressing

How to prepare

  1. Season the chicken with salt and pepper. Cook in butter until golden and fully cooked (6–8 minutes per side). Let rest and slice.

  2. Meanwhile, cut all vegetables.

  3. Mix all dressing ingredients until smooth.

  4. Divide the little gem lettuce over two plates.

  5. Add chicken, avocado, tomatoes, and onion.

  6. Sprinkle with Parmesan and serve with the yogurt dressing.

When is this salad best?

This meal is perfect:

  • After strength training (protein & recovery)

  • As a healthy workday lunch

  • As a light evening meal

We regularly recommend meals like this within our personal training programs where nutrition and training go hand in hand.

👉 Also useful: Macronutrients – how to balance them smartly

Salade kip en advocado

Aurora Personal Training – nutrition as part of results

At Aurora, we believe training only truly works when nutrition is aligned. No strict diets — just smart, sustainable choices.

Want to know:

  • How this meal fits your personal macros?

  • How much protein you actually need?

  • How to align nutrition with your training goals?

👉 Plan a free intake at Aurora Personal Training in Eindhoven

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