If you want to give your chicken salad a serious protein upgrade, the secret could be hiding in the dressing. Instead of loading it up with mayonnaise or other processed, calorie-heavy sauces, why not turn boiled eggs into a creamy, protein-packed dressing? It is a simple swap that adds extra protein without making it feel like you are eating a ‘healthy’ salad. We found the perfect recipe which comes together to create a surprisingly creamy and flavourful dressing, turning the salad into a mouth-watering meal.
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Fitness coach and food blogger Ralston D'Souza, known for sharing high-protein, nutrition-focused recipes on social media, has shared a simple chicken salad recipe that makes for a wholesome, protein-rich meal. Along with chicken and eggs for protein, the recipe packs in fibre and crunch from fresh vegetables, making it both nutritious and satisfying. In an Instagram video shared on August 12, the fitness coach demonstrates the step-by-step process of preparing the creamy, high-protein salad at home.
Check out the full recipe below!
Ingredients
- 250g chicken breast
- 2 eggs
- 2 garlic cloves
- 2 dried red chillies
- 150ml water
- 1 tsp salt, divided
- ½ cup shredded cabbage
- ½ onion, thinly sliced
- 1 tsp dried oregano
- Chilli flakes, to taste
Method
- Add the chicken breast and eggs to a pot of water and cook over medium heat for about 15 minutes, or until the chicken is cooked through and the eggs are hard-boiled. Remove from the pot and allow them to cool slightly.
- Shred the cooked chicken into bite-sized pieces and set aside. Peel the boiled eggs and roughly chop them before adding them to a blender.
- Add the garlic cloves, dried red chillies, half a teaspoon of salt and 150 ml of water to the blender. Blend until the mixture is smooth and creamy, forming the egg-based dressing for the salad.
- In a large bowl, combine the shredded chicken, cabbage and sliced onion. Pour over the creamy egg sauce and add the oregano, remaining half a teaspoon of salt and chilli flakes to taste.
- Mix everything thoroughly until the chicken and vegetables are evenly coated in the dressing. Serve immediately as a salad, or use it as a high-protein filling for sandwiches or toast.
Approx nutrition (per serving)
- Calories: 490 kcal
- Protein: 71 g
- Carbohydrates: 12 g
- Fat: 17 g
Check out the full recipe below!
Ingredients
- 250g chicken breast
- 2 eggs
- 2 garlic cloves
- 2 dried red chillies
- 150ml water
- 1 tsp salt, divided
- ½ cup shredded cabbage
- ½ onion, thinly sliced
- 1 tsp dried oregano
- Chilli flakes, to taste
Method
- Add the chicken breast and eggs to a pot of water and cook over medium heat for about 15 minutes, or until the chicken is cooked through and the eggs are hard-boiled. Remove from the pot and allow them to cool slightly.
- Shred the cooked chicken into bite-sized pieces and set aside. Peel the boiled eggs and roughly chop them before adding them to a blender.
- Add the garlic cloves, dried red chillies, half a teaspoon of salt and 150 ml of water to the blender. Blend until the mixture is smooth and creamy, forming the egg-based dressing for the salad.
- In a large bowl, combine the shredded chicken, cabbage and sliced onion. Pour over the creamy egg sauce and add the oregano, remaining half a teaspoon of salt and chilli flakes to taste.
- Mix everything thoroughly until the chicken and vegetables are evenly coated in the dressing. Serve immediately as a salad, or use it as a high-protein filling for sandwiches or toast.
Approx nutrition (per serving)
- Calories: 490 kcal
- Protein: 71 g
- Carbohydrates: 12 g
- Fat: 17 g
Note to readers: This article is for informational purposes only. It is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
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