Zero Point Grilled Chicken Salad
This Zero Point Grilled Chicken Salad is a fantastic, filling, and refreshing lunch that’s perfect for those following Weight Watchers or anyone looking for a healthy, high-protein meal. The combination of grilled chicken breast, chickpeas, crunchy vegetables, and a creamy nonfat Greek yogurt dressing makes this salad a balanced, nutritious option that’s full of flavor yet light on calories and points.
This salad is not only satisfying but also incredibly versatile. You can easily adapt it based on your preferences or whatever vegetables you have on hand. It’s great for meal prep, too, as it holds up well in the fridge and can be enjoyed as a quick, grab-and-go lunch during the week. Plus, it’s a zero-point recipe on Weight Watchers, so you can enjoy it guilt-free!
Ingredients:
- 2 grilled chicken breasts, cooked and diced (0 points)
- 1 can (15 oz) chickpeas, drained and rinsed (0 points)
- 1 medium cucumber, peeled and chopped (0 points)
- 1/4 cup yellow onion, finely chopped (0 points)
- A handful of grape tomatoes, halved or quartered (0 points)
- 1/4 cup nonfat Greek yogurt (0 points)
- 1 tbsp fresh dill, chopped (or 1 tsp dried dill)
- 1/2 tsp onion powder
- 1/2 tsp garlic powder
- Salt and pepper to taste
- Juice of half a lemon (optional, for extra tang)
Instructions:
1. Prepare the Chicken:
Start by grilling your chicken breasts if you haven’t already. Preheat your grill or grill pan to medium-high heat. Lightly season the chicken breasts with salt, pepper, and a touch of garlic powder. Grill for 6-7 minutes per side or until the internal temperature reaches 165°F (74°C). Once cooked, set aside to rest for a few minutes, then dice into bite-sized pieces.
Tip: For even more flavor, marinate your chicken breasts for at least 30 minutes before grilling. A simple marinade of lemon juice, garlic, and a bit of nonfat Greek yogurt works wonders.
2. Prepare the Vegetables:
While the chicken is grilling, prep your veggies. Peel and chop the cucumber into small chunks. Dice the yellow onion finely, ensuring the pieces are small enough to blend seamlessly with the other ingredients. Cut the grape tomatoes in half or quarters, depending on their size.
Tip: If you prefer a milder onion flavor, soak the chopped onion in cold water for 5-10 minutes before adding it to the salad. This will remove some of the sharpness.
3. Mix the Dressing:
In a small bowl, whisk together the nonfat Greek yogurt, dill, onion powder, garlic powder, salt, and pepper. If you want to add a tangy twist, squeeze in the juice of half a lemon. Adjust the seasoning to taste. The yogurt acts as a creamy, protein-packed dressing without adding unnecessary points.
Tip: For a more intense flavor, prepare the dressing a few hours in advance and store it in the fridge. This allows the flavors to meld together.
4. Combine the Salad:
In a large mixing bowl, combine the diced grilled chicken, drained chickpeas, chopped cucumber, onions, and tomatoes. Pour the yogurt dressing over the top and toss everything together until the salad is well-coated.
Tip: For a bit of crunch, consider adding a few sliced radishes or bell peppers to the mix. These are also zero points and add a nice variety in texture.
5. Chill and Serve:
If possible, let the salad sit in the fridge for 20-30 minutes before serving. This gives the flavors a chance to meld together, resulting in an even more delicious salad. Serve it cold and enjoy a fresh, protein-packed, zero-point meal!
Tip: You can also serve this salad over a bed of leafy greens such as spinach or arugula for extra volume and nutrition.
Nutritional Information (per serving, serves 4):
- Calories: 225
- Protein: 32g
- Fat: 3g
- Carbohydrates: 23g
- Fiber: 7g
- Sugars: 5g
- Cholesterol: 75mg
- Sodium: 180mg
This salad is packed with lean protein from the grilled chicken and chickpeas, which also provide a great source of fiber. The cucumbers and tomatoes add freshness and crunch while being low in calories and high in vitamins and antioxidants. The Greek yogurt-based dressing is not only creamy and delicious but also high in protein and free from added sugars or unhealthy fats.
Tips for Success:
- Meal Prep: This salad is perfect for meal prep! Simply store the salad and dressing separately in airtight containers in the fridge. Combine them just before eating to maintain the texture and freshness of the vegetables.
- Storage: The salad will stay fresh for up to 3 days in the fridge. If you’re preparing it in advance, keep the yogurt dressing separate until you’re ready to eat to avoid soggy vegetables.
- Customizations: Feel free to swap out or add vegetables according to your preference. Bell peppers, radishes, or even a bit of shredded carrots work well in this salad. You can also add a sprinkle of fresh herbs like parsley or cilantro for extra flavor.