Chicken, spinach and feta salad
A fresh, protein-rich salad where feta adds flavour without excess: baby spinach, grilled chicken and tomatoes for a complete cutting plate.
Nutrition values per serving, computed from the ingredients.
Ingredients
- check_circle250 g chicken breast
- check_circle100 g baby spinach
- check_circle60 g feta
- check_circle150 g cherry tomatoes
- check_circle14 g olive oil
- check_circle1 tablespoon balsamic vinegar
- check_circleSalt, pepper
Method
- 1Grill the chicken and slice it into strips.
- 2Arrange the spinach and halved tomatoes on two plates.
- 3Add the chicken and crumbled feta.
- 4Season with oil, balsamic vinegar, salt and pepper.
The quick high-protein salad
Chicken, baby spinach, feta and cherry tomatoes: this salad, ready in twenty minutes, provides 33 g of protein for 316 kcal. It is an effective, tasty cutting lunch — chicken for protein, raw spinach for volume and micronutrients, feta for the touch of flavour. Simple, fast and filling.
Feta and oil, the items to portion
The 17 g of fat come mostly from the feta and oil. For strict cutting, reduce the feta (30 g is enough thanks to its strong flavour) and lighten the dressing. Raw spinach and cherry tomatoes bring volume and freshness for almost nothing. For a fuller meal, add quinoa, chickpeas or whole-grain bread.
Building it
Grill the chicken, slice it warm, and plate it on a bed of baby spinach with the cut tomatoes and crumbled feta. Dress with olive oil and balsamic vinegar just before serving. The grilled chicken preps ahead: keep the dressing separate for a crunchy, not soggy, packed lunch.
Feta: lots of flavour, little quantity
Feta has a valuable strength when cutting: its salty, pronounced taste lets you use a little for a lot of effect. Thirty grams is enough to flavour the whole salad, where a mild cheese would go unnoticed. It is the principle to remember with all characterful cheeses (feta, parmesan, blue, aged goat's): their intensity means a small amount, well spread, delights without weighing down the calories.
Rather than cutting cheese out of a diet — which makes meals sad and hard to sustain — learn to portion it. Crumble the feta finely so it spreads everywhere, keep it raw to preserve its taste, and pair it with fresh contrasting ingredients (tomato, cucumber, herbs). A little well-placed cheese beats a big portion of bland cheese.
What to pair it with
To vary high-protein chicken salads, these recipes extend the idea.
Key takeaways
- 33 g protein for 316 kcal: an effective cutting salad, ready in 20 min.
- Feta and oil carry the fat: portion for strict cutting.
- Raw spinach: volume and micronutrients for almost nothing.
- Dressing separate for a crunchy packed lunch.
Frequently asked questions
Is raw spinach nutritionally worthwhile?
Yes: raw, they retain their vitamin C and folate well, and bring lots of volume for few calories. Cooked, they wilt and concentrate other nutrients. Alternating raw and cooked lets you benefit from both, with neither being 'better'.
How do you make this salad more filling?
Add a source of carbs and fibre: quinoa, chickpeas, lentils or a slice of whole-grain bread. A bit more chicken also raises the protein. Fibre and protein are the two levers of satiety.
Can you make it the day before for work?
Yes: prep the chicken and cut the ingredients, but keep the dressing separate and dress it at eating time. Baby leaves wilt fast once in contact with oil and salt.
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