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Low Calorie Chicken Lunch: Chicken and Spinach Salad with Light Dressing Recipe

Name: Low Calorie Chicken Lunch: Chicken and Spinach Salad with Light Dressing Recipe
Total time: 25 min
Yield: 220 g
Ingredients: boneless, skinless chicken breast 8 oz; baby spinach 4 cups; cherry tomatoes 1 cup; red onion 0.25 cup; cucumber 0.5 cup; olive oil 2 tbsp; lemon juice 1.5 tbsp; Dijon mustard 1 tsp; honey 0.5 tsp; salt 0.5 tsp; black pepper 0.25 tsp

Grilled chicken over baby spinach with a light vinaigrette. This low calorie chicken lunch is clean, iron-rich, and exactly as straightforward as it sounds.

Cook 25 min Difficulty EASY 250 kcal

#High Protein #Low Carb #Diabetic Friendly #Bariatric Friendly

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Ingredients

Main ingredients

boneless, skinless chicken breast 8 oz
baby spinach 4 cups
cherry tomatoes 1 cup
red onion 0.25 cup
cucumber 0.5 cup

Seasonings/Sauce

olive oil 2 tbsp
lemon juice 1.5 tbsp
Dijon mustard 1 tsp
honey 0.5 tsp
salt 0.5 tsp
black pepper 0.25 tsp

Nutrition summary

Carbohydrates 9 g 14%

Protein 32 g 51%

Fat 8 g 29%

Serving size 220g

Cooking steps

1

Preheat a grill pan over medium-high heat. Lightly season the chicken breast with salt and half the black pepper on both sides.
2

Grill the chicken breast for 6–7 minutes per side until fully cooked (internal temperature 165°F), taking care not to overcook for moist texture. Let rest for 5 minutes, then slice thinly.
3

While the chicken is grilling, combine olive oil, lemon juice, Dijon mustard, honey, the remaining salt, and pepper in a small bowl. Whisk thoroughly to create the vinaigrette.
4

In a large mixing bowl, place baby spinach. Add halved cherry tomatoes, thinly sliced red onion, and sliced cucumber.
5

Arrange the sliced grilled chicken over the spinach and vegetables. Drizzle with the light vinaigrette just before serving and toss gently to coat evenly.

Personalized Q&A

Q. What's the key ingredient in this recipe?

The key ingredient is boneless, skinless chicken breast. It provides a lean protein foundation, making the salad filling and energizing without excess calories or fat. The baby spinach base adds freshness and iron, but the grilled chicken gives this recipe its identity.

Q. Which component makes the vinaigrette light yet flavorful?

The vinaigrette balances olive oil with bright lemon juice, Dijon mustard, and just a touch of honey for gentle sweetness. Using 2 tbsp olive oil and 1.5 tbsp lemon juice keeps the dressing light, while the Dijon adds depth without extra calories.

Q. How do I ensure the chicken stays moist in this salad?

To prevent dryness, grill the chicken breast over medium-high heat and avoid overcooking; 6–7 minutes per side is ideal, and resting for 5 minutes before slicing helps retain moisture. Always check the internal temperature has reached 165°F for safety while preserving juiciness.

Q. What is the nutrition breakdown per serving?

Each serving (220g) contains 250 kcal, 32g protein (51% of calories), 9g carbohydrates (14%), and 8g fat (29%), making it high in protein, low in carbohydrates, and suitable for those seeking a lower-calorie, balanced lunch.

Q. How many servings does this recipe yield and what is one serving size?

This recipe yields 2 servings, with each serving equaling 220 grams once the salad is tossed and plated.

Low Calorie Chicken Lunch: Chicken and Spinach Salad with Light Dressing Recipe

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