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I made this salad three times last week. Not because I was testing it for the blog, but because I genuinely wanted to eat it. That’s how you know a recipe is a keeper.

This grilled chicken salad started as a “I need to use up this chicken before it goes bad” situation. You know how it is. But somewhere between the sizzle of the grill pan and that bright lemon dressing coming together, it became my go-to lunch.

This recipe is part of our complete guide on low-calorie weight loss recipes. If you’re looking for more ideas to support your goals, that’s a great place to start.

Why This Salad Actually Works for Weight Loss

Here’s the thing about salads. Most of them leave you hungry an hour later. Or they’re drowning in creamy dressing that adds 400 calories you didn’t plan for.

This one is different.

The grilled chicken gives you around 35 grams of protein per serving. That’s the kind of number that keeps you full through your afternoon meetings. And the lemon dressing? It’s tangy enough that you don’t need much. Two tablespoons does the job.

I tracked this in MyFitnessPal for a week straight. Came in at 320 calories every time. For a meal that actually fills you up, that’s solid.

The Secret Is in the Marinade

Most grilled chicken tastes like cardboard. I’m just being honest. We’ve all had that dry, flavorless chicken breast that makes you question your life choices.

The quick marinade here changes everything. Just 20 minutes in lemon juice, olive oil, and garlic. The acid from the lemon starts breaking down the protein fibers, which keeps the chicken tender even if you slightly overcook it. And let’s be real – we’ve all overcooked chicken before.

If you’re into meal prepping, this pairs perfectly with our low-calorie meal prep recipes approach. Grill five chicken breasts on Sunday, slice them up, and you’ve got protein ready for the week.

What Goes in the Bowl

I’ve tested this with probably fifteen different vegetable combinations. Some were too boring. Some were too complicated. This mix hits the sweet spot.

The base is romaine lettuce. Crunchy, holds up well, doesn’t get soggy if you’re packing it for work. Cherry tomatoes add sweetness. Cucumber keeps things fresh. Red onion gives you that little bite.

And then there’s the feta. I know cheese seems counterintuitive when you’re watching calories. But a little crumbled feta – maybe two tablespoons – adds so much flavor for only 50 calories. Worth it every time.

For more salad ideas that won’t wreck your calorie budget, check out our low-calorie salad recipes collection.

The Lemon Dressing (Make Extra)

This dressing takes two minutes. I’m not exaggerating.

Lemon juice, olive oil, a tiny bit of honey, salt, pepper. Shake it in a jar. Done.

I usually double the batch and keep it in my fridge for the week. It works on everything – grilled vegetables, fish, even just drizzled over steamed broccoli when I’m feeling lazy.

The olive oil is where most of the calories come from, so I measure it out. I know, measuring feels annoying. But after my 52-pound weight loss, I learned that eyeballing portions is how the calories sneak up on you.

How to Store It

The salad itself lasts 3-4 days in the fridge if you keep the dressing separate. I pack them in different containers and combine right before eating.

The chicken stores well for about 4 days refrigerated. I slice it after it cools completely – this keeps it from drying out.

If you’re bringing this to work, those divided meal prep containers are perfect. Greens in one section, chicken in another, dressing in a small separate container. Takes maybe 90 seconds to assemble in the morning.

This makes it ideal for our low-calorie lunch recipes for work rotation.

Grilled Chicken Salad with Lemon Dressing

Prep Time: 15 minutes (plus 20 minutes marinating)
Cook Time: 12 minutes
Servings: 2
Calories per Serving: 320
Protein per Serving: 35g

Ingredients

For the Chicken:

• 2 boneless, skinless chicken breasts (about 6 oz each)
• 2 tablespoons lemon juice
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• Salt and pepper to taste

For the Salad:

• 6 cups chopped romaine lettuce
• 1 cup cherry tomatoes, halved
• 1 cucumber, sliced
• 1/4 red onion, thinly sliced
• 2 tablespoons crumbled feta cheese

For the Lemon Dressing:

• 3 tablespoons fresh lemon juice
• 2 tablespoons extra virgin olive oil
• 1 teaspoon honey
• 1/4 teaspoon salt
• Pinch of black pepper

Instructions

1. Combine lemon juice, olive oil, minced garlic, salt, and pepper in a shallow dish. Add chicken breasts and turn to coat. Let marinate for 20 minutes at room temperature. Don’t skip this step – it makes a real difference.
2. Heat a grill pan or outdoor grill over medium-high heat. Cook chicken for 5-6 minutes per side until internal temperature reaches 165°F. Let it rest for 5 minutes before slicing. Resting matters. The juices redistribute.
3. While the chicken rests, make your dressing. Add all dressing ingredients to a small jar with a lid. Shake vigorously until combined. Taste and adjust salt if needed.
4. Divide romaine lettuce between two large bowls. Top with cherry tomatoes, cucumber slices, and red onion.
5. Slice the rested chicken and arrange over the salads. Sprinkle with feta cheese.
6. Drizzle with lemon dressing right before serving. Toss gently and eat immediately.

Notes

You can swap the feta for goat cheese if you prefer. Similar calories, different flavor profile.

If you don’t have a grill pan, a regular skillet works fine. You won’t get the char marks, but the chicken will still taste great.

For extra protein, add a soft-boiled egg on top. Adds about 70 calories and another 6 grams of protein.

Make It Your Own

This recipe is flexible. Some nights I throw in whatever vegetables are about to go bad in my crisper drawer. Bell peppers work. So do shredded carrots or sliced radishes.

If you’re looking for more low-calorie chicken recipes, we’ve got plenty. Chicken is honestly the workhorse protein for weight loss – affordable, versatile, and easy to keep lean.

The key is finding meals you actually want to eat again. Restriction without satisfaction never lasts. Trust me, I learned that the hard way during my first dozen failed diet attempts.

This salad? It’s one I reach for because it tastes good. The fact that it fits my calorie goals is just a bonus.