Request your free trial lesson now!
Contact us today and schedule your free trial lesson!
This chicken salad with yoghurt dressing combines chicken thighs with little gem lettuce, avocado, cherry tomatoes, red onion and Parmesan. The dressing uses full-fat Greek yoghurt, mustard, lemon, garlic and fresh herbs. The recipe serves two.
Creamy avocado and yoghurt dressing pair with crisp lettuce and golden-brown chicken. Enjoy the salad for lunch or dinner, or prepare the components separately for the following day.
The original recipe uses chicken thighs, rather than chicken breast. The chicken is cooked in butter in a frying pan.
Recipe for 2 persons
In this original recipe you use Chicken thighsNo chicken fillet. You cook the chicken in butter butter in a pan.
LET’S MAKE IT
Ingredients and preparation
The ingredient list quantities change. Notes and instructions describe the original batch.
Instructions
Prepare the vegetables
Wash the little gem lettuce and cherry tomatoes, then drain thoroughly. Slice the lettuce into strips, halve the tomatoes and thinly slice the red onion. Use a separate chopping board and utensils for the raw chicken.
Cook the chicken
Season the chicken thighs with salt and pepper. Heat a little butter in a frying pan and cook the chicken until golden brown and thoroughly cooked. The original recipe suggests approximately 6–8 minutes per side. Treat this as a guide: the time needed depends on thickness, whether the thighs contain bones and the temperature of the pan.
Check that the chicken is cooked
Ideally, use a clean food thermometer in the thickest part, without touching any bone. A safe temperature and time combination is at least 75°C for 30 seconds. Allow the cooked chicken to rest briefly, then slice the meat. Remove any bones. [1]
Make the dressing
Mix the Greek yoghurt with the mustard, garlic, lemon juice, parsley and chives. Season with salt and pepper.
Assemble the salad
Slice the avocado. Divide the little gem lettuce between two plates, then add the chicken, avocado, tomatoes and red onion.
Finish and serve
Divide the 60 g Parmesan between the two portions and serve with the yoghurt dressing. Add the dressing just before eating.
How to keep the chicken juicy and the salad crisp
Cook the chicken thoroughly without overcooking it
Allow the outside to brown gradually and reduce the heat if the butter or chicken becomes too dark. A browned surface does not automatically mean the centre is cooked. Check doneness and remove the chicken from the pan once it is thoroughly cooked.
Dry the little gem lettuce thoroughly
Water on the leaves dilutes the dressing. Drain the lettuce well or use a salad spinner before assembling the salad.
Keep the dressing separate
If you are taking the salad to work, add the dressing just before eating. This helps the vegetables retain their texture.
How to make yoghurt dressing for chicken salad
This dressing uses 100 g full-fat Greek yoghurt for two people. Mustard and lemon juice add freshness, while garlic, parsley and chives provide extra flavour.
Mix the ingredients before tasting. The Parmesan in the salad already adds salt, so season the dressing gradually.
Full-fat yoghurt remains part of the original recipe. It makes the dressing creamy, but does not automatically make it low in calories. There is also no need to claim that this dressing improves gut health: probiotic effects depend on the specific microorganisms, amounts and demonstrated benefits. [2]
Does this chicken salad fit a strength training diet?
Chicken, Parmesan and yoghurt provide protein. The vegetables contribute fibre and other nutrients. This salad can therefore form part of an eating pattern that supports strength training.
Your needs depend on your goals, body weight, training and overall diet. You do not need to eat the salad immediately after your workout; choose a time that fits your day.
Read more about nutrition and muscle growth.
Is this salad suitable for weight loss?
It can be, if the portion fits your overall eating pattern. Avocado, Parmesan, full-fat yoghurt and butter also provide calories. A salad is not automatically a light or low-calorie meal.
To understand how protein, carbohydrates and fats contribute to your diet, read our explanation of macronutrients.
Would you like a more substantial meal?
You could serve the salad with wholegrain bread, potatoes or a portion of whole grains, depending on your needs. These are additional serving suggestions and are not part of the original recipe above.
Preparing and storing chicken salad
You can prepare the chicken and dressing ahead. Cool the cooked chicken promptly and refrigerate it in a covered container within two hours. Ideally, store the chicken, vegetables and dressing separately at 4°C and use within a maximum of two days. Always follow a shorter remaining storage time for any ingredient. [3]
Slice the avocado and add the dressing just before serving. Use clean utensils for cooked chicken that have not been in contact with raw chicken. Do not rinse raw chicken under the tap. [4]
Taking the salad to work? Transport it in an insulated bag with an ice pack and refrigerate it when you arrive.
Frequently asked questions
Does this recipe use chicken breast or chicken thighs?
The original recipe uses two chicken thighs, weighing approximately 250 g in total. The cooking instructions therefore refer to thighs. Using chicken breast is a variation and may require a different cooking time.
Do you need a grill?
No. Although the original dish was called grilled chicken salad, the recipe cooks the chicken in butter in a frying pan. You do not need a barbecue or grill.
Can you eat the chicken cold?
Yes, provided it was thoroughly cooked, cooled promptly and stored correctly in the fridge. Add it when assembling the salad.
How many calories and how much protein does this salad contain?
This depends on factors including the avocado’s size, the yoghurt used, the edible weight of the chicken and the amount of butter. Because not every quantity is fully specified, we do not provide an exact nutritional figure.
To calculate it, use your product labels and weigh the ingredients. Add together the nutritional values and divide by two for the amount per serving.
Which allergens does this recipe contain?
The recipe contains milk from the yoghurt, Parmesan and butter, and mustard from the dressing. Check ingredient labels for any additional allergens.
More recipes and personal guidance
Would you like to alternate with another lunch? Check out our Mushroom and Cheese Omelette: Easy Recipe for One.
At Aurora Personal Training in Eindhoven we look at how training, nutrition and recovery match your goals and agenda. Do you want to discuss what approach suits you?
Sources
- Food Standards Agency: safe cooking temperatures and times.
- Netherlands Nutrition Centre: probiotics.
- Netherlands Nutrition Centre: storing cooked chicken.
- Netherlands Nutrition Centre: handling chicken safely.
The Netherlands Nutrition Centre sources are in Dutch.
About the author
Roel van den Bogaard is personal trainer and founder of Aurora Personal Training, specializing in strength training, mobility and sustainable vitality. With years of experience, he helps entrepreneurs, professionals and expats to be fitter, stronger and more energetic in life. Roel combines scientifically based training methods with personal coaching and a high-end gym experience, fully tailored to your goals and lifestyle.
