Chicken Avocado Salad
This Chicken Avocado Salad combines creamy avocado dressing with tender chicken, crunchy celery, and peppery arugula for a fresh, satisfying meal. Packed with protein and healthy fats, it’s a quick and nutritious option for a light lunch or dinner.
- Suitable for diets:
- Gluten Free
- Heart-Healthy
- High-Protein
- Low-Carb
Why Diabetes Friendly?
- Healthy Fats and Protein: Avocado and chicken offer healthy fats and protein, which help regulate blood sugar levels and promote satiety.
- Low in Carbohydrates: This salad is low in carbs, making it suitable for managing blood glucose levels.
- Minimal Added Sugars and Salt: The recipe uses natural ingredients with no added sugars and only a pinch of salt, ideal for blood pressure and blood sugar control.
- Fibre-Rich Ingredients: Avocado, arugula, and celery add fibre, which aids in slowing sugar absorption and improving overall digestive health.
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Equipment
- Mixing bowl
Ingredients
- avocado (ripe) 1
- Greek yogurt 1-2 tbsp
- olive oil 1 tbsp
- lemon juice (or lime juice) 1 tbsp
- Dijon mustard 1 tsp
- cilantro (chopped) 1 tbsp
- salt ⅛ tsp
- pepper 1 pinch
- chicken breast (cooked, diced (about 1 cup)) 1
- celery (diced) 1 stalk
- red onion (finely chopped) 2 tbsp
- arugula 1 cup
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Cooking Tips
- Use Rotisserie Chicken: For convenience, use rotisserie chicken, but opt for one that is lightly seasoned to avoid extra sodium.
- Adjust Creaminess: For a richer texture, increase the Greek yogurt slightly or add a touch more avocado.
- Add Crunch: If you’d like extra crunch, consider adding a handful of chopped nuts like almonds or walnuts, or extra diced celery.
- Make it Dairy-Free: Substitute Greek yogurt with a dairy-free yogurt or leave it out altogether for a pure avocado dressing.
- Meal Prep-Friendly: Prepare the dressing and store it separately; combine with the salad ingredients just before serving to keep everything fresh.
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Instructions
- In a small bowl, mash the avocado until smooth. Add Greek yogurt, olive oil, lemon or lime juice, Dijon mustard, cilantro, salt, and pepper. Mix until creamy and fully combined.1 avocado, 1-2 tbsp Greek yogurt, 1 tbsp olive oil, 1 tbsp lemon juice, 1 tsp Dijon mustard, 1 tbsp cilantro, ⅛ tsp salt, 1 pinch pepper
- In a large bowl, combine the diced chicken, celery, and red onion.1 chicken breast, 1 stalk celery, 2 tbsp red onion
- Pour the creamy avocado dressing over the chicken mixture, gently tossing to coat all ingredients.
- Place the arugula on a plate and spoon the chicken and avocado salad mixture on top. Serve and enjoy!1 cup arugula
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FAQ
Can I make this salad ahead of time?
- Yes, but store the avocado dressing separately to prevent it from browning, and add it just before serving.
What can I use instead of Greek yogurt?
- You can use dairy-free yogurt or omit it, relying on the avocado alone for creaminess.
Is there a substitute for arugula?
- Spinach, romaine, or mixed greens work well if you prefer a milder flavour.
How should I store leftovers?
- Store in an airtight container in the fridge for up to 2 days, although the avocado may darken slightly.
Can I use canned chicken?
- Yes, you can use canned chicken in a pinch, but fresh or rotisserie chicken will provide a better texture and flavour.
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Nutrition
Per serving
Calories: 368.7kcal
Carbohydrates: 11.4g
Fiber: 7.5g
Sugar: 2g
Fat: 24.9g
Saturated Fat: 3.8g
Trans Fat: 0.01g
Protein: 27.4g
Nutrition Facts
Chicken Avocado Salad
Serving Size
1 cup
Amount per Serving
Calories
368.7
% Daily Value*
Fat
24.9
g
38
%
Saturated Fat
3.8
g
24
%
Trans Fat
0.01
g
Cholesterol
72.7
mg
24
%
Sodium
333.1
mg
14
%
Potassium
1032.9
mg
30
%
Carbohydrates
11.4
g
4
%
Fiber
7.5
g
31
%
Sugar
2
g
2
%
Protein
27.4
g
55
%
Vitamin C
17.2
mg
21
%
Vitamin D
0.1
µg
1
%
Calcium
54.9
mg
5
%
Iron
1.3
mg
7
%
Magnesium
69
mg
17
%
Zinc
1.4
mg
9
%
* Percent Daily Values are based on a 2000 calorie diet.
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