Chicken, egg and green bean salad
A high-protein, very filling salad for few calories: ideal when cutting and you want a voluminous dish that actually satisfies.
Nutrition values per serving, computed from the ingredients.
Ingredients
- check_circle250 g chicken breast
- check_circle200 g green beans
- check_circle2 eggs
- check_circle150 g cherry tomatoes
- check_circle14 g olive oil
- check_circle1 tablespoon balsamic vinegar
- check_circle1 teaspoon mustard
- check_circleSalt, pepper
Method
- 1Boil the green beans for 8 minutes, then refresh under cold water.
- 2Hard-boil the eggs for 9 minutes, peel and quarter them.
- 3Grill the chicken in a pan, then slice it.
- 4Whisk a dressing from oil, vinegar, mustard, salt and pepper.
- 5Plate the beans, chicken, eggs and tomatoes, then drizzle with the dressing.
Plenty of protein, plenty of volume
This salad brings together two complete proteins — chicken and eggs — over a base of green beans and cherry tomatoes, for 35 g of protein and only 321 kcal per serving. It is the ideal cutting combination: maximum protein and big plate volume, at a very low calorie density that keeps hunger at bay.
The green beans and tomatoes provide the essentials: water, fibre and micronutrients for almost no calories. That is what lets you fill a big plate and feel full while staying in a deficit.
Where the calories hide
In a 'healthy' salad, the trap is almost always the dressing: one spoon of oil is already 90 to 100 kcal. Here the seasoning stays light (oil, balsamic vinegar, mustard) and measured, which keeps the dish at 321 kcal. For an even stricter version, replace part of the oil with vinegar, mustard and herbs.
To turn this salad into a fuller meal (balance or bulking), add carbs: a portion of quinoa, chickpeas or potatoes. You keep the protein density and raise the energy without changing the dish's character.
Prepping it ahead without ruining it
This salad lends itself well to a packed lunch. Boil the green beans then refresh them in cold water so they keep their colour and crunch. The hard-boiled eggs (9 minutes) and grilled chicken can be prepped ahead and keep for 2 to 3 days in the fridge.
Meal-prep tip: keep the dressing separate and add it only at eating time, otherwise the vegetables release water and go soft. That way your salad stays fresh and crunchy even when made the day before.
Why chicken and eggs make a winning pair
Bringing chicken and eggs together on one plate is not only about the amount of protein: it is also about quality. Both are complete proteins, with all the essential amino acids and a high leucine content — the amino acid that triggers muscle protein synthesis. Two sources rather than one also diversify the micronutrients.
Eggs additionally provide choline and vitamins (A, D, B12) concentrated in the yolk, while the chicken supplies a big dose of very lean protein. The result: a dish that protects muscle when cutting while covering needs the chicken alone would not. That is the whole point of combining sources rather than relying on a single one.
What to pair it with
To vary high-protein cutting salads, or add carbs to them, these recipes work on the same principle.
Key takeaways
- 35 g protein for 321 kcal: two complete proteins and big, filling volume.
- The dressing is the real calorie item: weigh the oil or partly replace it.
- Add quinoa, chickpeas or potatoes for a fuller meal.
- Keep the dressing separate until serving: the salad stays crunchy even prepped the day before.
Frequently asked questions
Can a salad really be a complete athlete’s meal?
Yes, as long as it contains a real protein source (here chicken + eggs) and, depending on your goal, carbs. A plain 'green' salad is not enough; with 35 g of protein, this one is a full meal.
How do you keep green beans green and crunchy?
Boil them for 8 minutes in salted water, then plunge them straight into ice water. This thermal shock stops cooking, sets the colour and preserves the crunch — ideal for a salad prepped ahead.
Can you swap the chicken for another protein?
Of course: canned tuna, turkey breast, shrimp or even grilled tofu all work. Pick a lean source to stay in the cutting spirit, and keep the eggs, which add richness and complementary protein.
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