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Chicken Satay Salad

Healthy chicken satay salad with peanuts
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If you want a meal that supports weight loss without leaving you hungry, this high protein chicken satay salad is a great option. It is light yet filling, packed with lean protein, fresh vegetables, and a simple satay style dressing that adds flavour without going overboard. This recipe is ideal for healthy lunches, easy dinners, or meal prep during the week.

Ingredients

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  • 2 skinless chicken breasts
  • 1 tablespoon low salt soy sauce
  • 1 tablespoon fresh lime juice
  • 1 teaspoon honey
  • 1 teaspoon mild curry powder
  • 1 clove garlic, finely grated
  • Mixed salad leaves
  • 1 red bell pepper, thinly sliced
  • 1 carrot, grated
  • 1 cucumber, sliced
  • Fresh coriander, chopped
  • 1½ tablespoons smooth peanut butter
  • 1 tablespoon low salt soy sauce
  • 1 tablespoon lime juice
  • 1 teaspoon honey or maple syrup
  • 1 teaspoon fresh grated ginger
  • Warm water to thin

Instructions

How to Make High Protein Chicken Satay Salad Step 1: Marinate the Chicken

Mix the soy sauce, lime juice, honey, curry powder, and garlic in a bowl. Add the chicken breasts and coat well. Let them marinate for at least 20 minutes to build flavour without extra calories.

Step 2: Grill the Chicken

Heat a grill pan, air fryer, or non stick frying pan over medium heat. Cook the chicken for 5 to 6 minutes on each side until fully cooked. Let it rest for a few minutes, then slice thinly.

Step 3: Prepare the Dressing

Whisk together the peanut butter, soy sauce, lime juice, honey, and ginger. Add warm water gradually until the dressing is smooth and drizzle ready. Keeping the dressing lighter helps reduce overall calories while keeping the satay flavour.

Step 4: Build the Salad

Add the salad leaves, pepper, carrot, cucumber, and coriander to a large bowl. Top with sliced chicken and spoon over the dressing. Toss gently or serve with dressing on the side for portion control.

Notes

Weight Loss Tips

  • Measure the peanut butter carefully to avoid extra calories
  • Add more leafy greens to increase volume without adding energy
  • Keep carbs optional and portioned if needed
  • Use grilling or air frying instead of shallow frying

Protein and Nutrition Notes

This salad is naturally high in protein from the chicken breast and peanut butter. To boost protein further, you can add:

  • Extra grilled chicken
  • A spoon of Greek yoghurt mixed into the dressing
  • A sprinkle of crushed peanuts for texture

Meal Prep and Storage

Store the cooked chicken and salad vegetables separately in airtight containers. The chicken will keep in the fridge for up to 3 days. Assemble fresh when ready to eat to keep everything crisp and fresh.

Nutrition

Find it online: https://www.dietfoodrecipes.co.uk/chicken-satay-salad-recipe/