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Keto Grilled Chicken and Veggies Salad

Keto Grilled Chicken and Veggies Salad

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Why You’ll Love This Recipe

This Keto Grilled Chicken and Veggies Salad is the perfect low-carb meal that doesn’t compromise on flavor! Packed with tender grilled chicken, crisp vegetables, and a zesty dressing, this salad is satisfying, healthy, and perfect for anyone following a keto or low-carb lifestyle. The combination of protein from the chicken and fiber from the veggies keeps you full and energized without the carbs. It’s light, refreshing, and easy to prepare, making it the ideal dish for a quick lunch or dinner. Plus, it’s customizable to fit your taste, so feel free to mix and match your favorite low-carb vegetables!

Ingredients

  • 2 boneless, skinless chicken breasts
  • 1 tablespoon olive oil (for grilling)
  • Salt and pepper, to taste
  • 1 teaspoon garlic powder
  • 1 teaspoon paprika
  • 1/2 teaspoon dried oregano
  • 1/2 cucumber, sliced
  • 1 cup cherry tomatoes, halved
  • 1/2 red onion, thinly sliced
  • 1/2 avocado, sliced
  • 1 cup mixed greens (such as spinach, arugula, or lettuce)
  • 1/4 cup feta cheese (optional)
  • 1 tablespoon olive oil (for dressing)
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon Dijon mustard
  • 1/2 teaspoon dried oregano
  • Salt and pepper, to taste

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

Directions

  1. Prepare the chicken: Preheat your grill or grill pan over medium-high heat. Rub the chicken breasts with olive oil and season with salt, pepper, garlic powder, paprika, and oregano on both sides.

  2. Grill the chicken: Grill the chicken breasts for 5-7 minutes per side, or until the internal temperature reaches 165°F (75°C). Once cooked, remove the chicken from the grill and let it rest for a few minutes before slicing it into strips.

  3. Prepare the veggies: While the chicken is grilling, prepare the vegetables. Slice the cucumber, halve the cherry tomatoes, and thinly slice the red onion. Slice the avocado just before serving to keep it fresh.

  4. Make the dressing: In a small bowl, whisk together olive oil, apple cider vinegar, Dijon mustard, dried oregano, salt, and pepper. Taste and adjust seasoning as needed.

  5. Assemble the salad: In a large bowl, combine the mixed greens, cucumber, cherry tomatoes, red onion, and avocado. Add the sliced grilled chicken on top of the veggies.

  6. Dress the salad: Drizzle the dressing over the salad and toss to combine. If desired, sprinkle with feta cheese for extra flavor.

  7. Serve and enjoy: Serve immediately and enjoy a delicious, low-carb, and satisfying salad!

Servings and Timing

  • Servings: 2
  • Preparation Time: 10 minutes
  • Cooking Time: 15 minutes
  • Total Time: 25 minutes

Variations

  • Different Protein: You can swap the grilled chicken for grilled shrimp, steak, or even grilled tofu for a vegetarian option.
  • Add More Veggies: For extra crunch and nutrition, try adding bell peppers, zucchini, or radishes to the salad.
  • Cheese Swap: If you don’t like feta, try goat cheese, mozzarella, or blue cheese for a different flavor profile.
  • Spicy Kick: For a little heat, top the salad with some sliced jalapeños or drizzle with sriracha for a spicy twist.
  • Avocado-Free: If you don’t like avocado, try adding some olives or a handful of nuts like almonds or walnuts for extra healthy fats.

Storage/Reheating

  • Storage: This salad is best enjoyed fresh, but you can store the components (chicken, veggies, and dressing) separately in airtight containers for up to 2 days. Store the dressing in a separate container to keep the salad fresh.
  • Reheating: If you have leftover chicken, you can reheat it in the microwave or in a skillet over medium heat until warmed through. Avoid reheating the veggies and salad mixture to keep them fresh and crisp.

FAQs

1. Can I use a different type of chicken?

Yes, you can use chicken thighs instead of chicken breasts if you prefer darker meat. Just adjust the cooking time to ensure they’re fully cooked.

2. Can I make this salad ahead of time?

Yes, you can prep the salad ingredients ahead of time, but it’s best to store the dressing separately until you’re ready to serve to prevent the greens from wilting.

3. Is this salad keto-friendly?

Yes! This salad is low in carbs, with healthy fats from the avocado and olive oil, making it a perfect option for anyone following a keto or low-carb diet.

4. Can I use a store-bought dressing?

You can certainly use a store-bought dressing, but for a keto-friendly option, look for one with no added sugars or make your own as the recipe suggests.

5. Can I add nuts to this salad?

Yes! Adding nuts such as almonds, walnuts, or pecans will provide a nice crunch and add healthy fats, perfect for keto.

6. Can I use other greens besides mixed greens?

Absolutely! You can use spinach, arugula, romaine lettuce, or any other leafy greens you prefer for this salad.

7. Can I grill the veggies as well?

Yes! Grilled veggies such as bell peppers, zucchini, and asparagus would be a great addition to this salad. Grilling adds a nice smoky flavor.

8. Is this salad dairy-free?

Yes, this salad is dairy-free unless you add feta cheese. If you’re avoiding dairy, just leave it out or use a dairy-free cheese alternative.

9. Can I add other fruits to the salad?

While fruits like berries or apples can add sweetness, they may increase the carb count. Stick with low-carb fruits if you want to keep it keto-friendly, or leave them out entirely.

10. Can I use a different vinegar in the dressing?

Yes, you can use white wine vinegar, balsamic vinegar, or even lemon juice instead of apple cider vinegar for the dressing, depending on your preference.

Conclusion

This Keto Grilled Chicken and Veggies Salad is a light, nutritious, and delicious meal that’s perfect for anyone looking for a low-carb, keto-friendly option. With juicy grilled chicken, crunchy vegetables, creamy avocado, and a tangy dressing, this salad is both satisfying and full of flavor. It’s easy to make, versatile, and perfect for a quick lunch or dinner. Make it your own by adding your favorite veggies or toppings, and enjoy a refreshing, healthy meal that’s perfect for any time of the day!

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Keto Grilled Chicken and Veggies Salad

Keto Grilled Chicken and Veggies Salad

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  • Author: Emma
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Yield: 2 servings
  • Category: Main Course
  • Method: Grilled
  • Cuisine: Keto, Low-Carb
  • Diet: Gluten Free
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Description

This Keto Grilled Chicken and Veggies Salad is the perfect low-carb meal that’s both satisfying and full of flavor! Packed with grilled chicken, fresh veggies, and a tangy dressing, it’s an ideal option for anyone on a keto or low-carb diet. Quick to make, customizable, and delicious, this salad is perfect for lunch or dinner!

Ingredients

  • 2 boneless, skinless chicken breasts
  • 1 tablespoon olive oil (for grilling)
  • Salt and pepper, to taste
  • 1 teaspoon garlic powder
  • 1 teaspoon paprika
  • 1/2 teaspoon dried oregano
  • 1/2 cucumber, sliced
  • 1 cup cherry tomatoes, halved
  • 1/2 red onion, thinly sliced
  • 1/2 avocado, sliced
  • 1 cup mixed greens (spinach, arugula, lettuce)
  • 1/4 cup feta cheese (optional)
  • 1 tablespoon olive oil (for dressing)
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon Dijon mustard
  • 1/2 teaspoon dried oregano
  • Salt and pepper, to taste

Instructions

Prepare the Chicken: Preheat the grill or grill pan to medium-high heat. Rub chicken with olive oil and season with salt, pepper, garlic powder, paprika, and oregano on both sides.
Grill the Chicken: Grill the chicken for 5-7 minutes per side or until the internal temperature reaches 165°F (75°C). Remove from the grill and let rest before slicing.
Prepare the Veggies: Slice the cucumber, halve the cherry tomatoes, thinly slice the red onion, and slice the avocado just before serving to maintain freshness.
Make the Dressing: Whisk together olive oil, apple cider vinegar, Dijon mustard, oregano, salt, and pepper in a small bowl. Taste and adjust seasoning as needed.
Assemble the Salad: In a large bowl, combine mixed greens, cucumber, tomatoes, onion, and avocado. Top with sliced grilled chicken.
Dress the Salad: Drizzle the dressing over the salad and toss to combine. Garnish with feta cheese if desired.
Serve: Serve immediately and enjoy a delicious, keto-friendly meal!

Notes

  • Different Protein: Swap grilled chicken for grilled shrimp, steak, or tofu for variety.
  • Add More Veggies: Try bell peppers, zucchini, or radishes for extra crunch and nutrition.
  • Cheese Swap: If feta isn’t your favorite, use goat cheese, mozzarella, or blue cheese for a new flavor.
  • Spicy Kick: For added heat, top with sliced jalapeños or drizzle sriracha over the salad.
  • Avocado-Free: Omit avocado and add olives or nuts like almonds or walnuts for extra healthy fats.

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