Low Sodium Chicken and Egg Salad
Light, flavorful, and heart-healthy, this Low Sodium Chicken and Egg Salad is the perfect blend of protein-packed ingredients and fresh, crunchy vegetables. Featuring tender baked chicken breast, perfectly boiled eggs, and invigorating hints of celery, red onion, and parsley, this salad is brought together with a creamy yet zesty dressing made from low-fat Greek yogurt, Dijon mustard, and fresh lemon juice. A sprinkle of unsalted almonds provides a delightful crunch, making every bite satisfying. Nestled on a bed of leafy greens or tucked into a whole-grain sandwich, this low-sodium recipe is not only delicious but also caters to heart-conscious eaters. Ready in just 35 minutes, this wholesome and versatile dish is ideal for lunch, meal prep, or a light dinner. Keywords: low sodium salad, chicken and egg salad, healthy lunch recipe, protein-packed salad, low fat dressing.
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Recipe Information
Ingredients
- 1 medium (approximately 200g) Boneless, skinless chicken breast
- 2 large Eggs
- 1 stalk Celery
- 0.25 small Red onion
- 2 tablespoons, chopped Fresh parsley
- 0.25 cup Low-fat Greek yogurt
- 1 tablespoon Dijon mustard
- 1 tablespoon Lemon juice
- 0.25 teaspoon Ground black pepper
- 0.25 teaspoon Garlic powder
- 2 tablespoons, chopped Unsalted almonds
- 2 cups Leafy greens (such as spinach or lettuce)
Instructions
Begin by cooking the chicken breast. Preheat the oven to 375°F (190°C). Place the chicken breast on a parchment-lined baking sheet and bake for 18-20 minutes or until the internal temperature reaches 165°F (74°C). Remove from the oven and let it cool before chopping into bite-sized pieces.
While the chicken is cooking, place the eggs in a small saucepan and cover with water. Bring the water to a boil, then remove from heat and cover the pan. Let the eggs sit for 10 minutes. Then, drain and cool them under cold running water before peeling and dicing them.
Dice the celery stalk and red onion finely. Chop the fresh parsley leaves as well.
In a large mixing bowl, combine the chopped chicken, diced eggs, celery, red onion, and parsley.
In a small bowl, whisk together the Greek yogurt, Dijon mustard, lemon juice, ground black pepper, and garlic powder. Pour this dressing over the chicken and egg mixture, and mix until everything is well coated.
Fold in the chopped unsalted almonds for added crunch.
Serve the chicken and egg salad over a bed of leafy greens for a refreshing and healthy meal. Alternatively, it can be served as a filling in whole grain sandwiches or wraps.
Nutrition Facts
Calories |
686 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.7 g | 37% | |
| Saturated Fat | 6.7 g | 34% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 549 mg | 183% | |
| Sodium | 719 mg | 31% | |
| Total Carbohydrate | 18.8 g | 7% | |
| Dietary Fiber | 4.8 g | 17% | |
| Total Sugars | 9.8 g | ||
| Protein | 85.2 g | 170% | |
| Vitamin D | 2.9 mcg | 14% | |
| Calcium | 256 mg | 20% | |
| Iron | 6.4 mg | 36% | |
| Potassium | 1331 mg | 28% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
