Citrus Chicken Salad
Citrus Chicken Salad delivers 53g protein and 835 calories per serving — a high-protein lunch that takes minimal stovetop time. Preps 4 servings quickly, letting you frontload protein intake during peak feeding windows. Reliable for hitting daily targets on restricted meal prep days.
Ingredients
- •Olive oil(120g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Vinegar, White(45g)
- •Orange Zest(15g)
- •Orange Juice, Fresh(120g)
- •Honey(15g)
- •Mustard, Dijon(15g)
Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.
- •Shallot(30g)
- •¾ teaspoon sea salt
- •¼ teaspoon freshly cracked black pepper
- •Chicken Thigh, Boneless Skinless(907g)
Boneless skinless thighs. Fattier than breast but more forgiving to cook.
- •Arugula(142g)
- •Avocado
- •Cheese, Feta, Crumbled(113g)
- •Orange
- •Almonds(80g)
- •Chives, Fresh(60g)
Instructions
- 1In a large bowl or plastic zip-top bag, whisk together ½ cup of the olive oil, the vinegar, orange zest, orange juice, honey, Dijon, shallot, salt, and pepper. Transfer ½ cup of the marinade to a small bowl.
- 2Add the chicken to the large bowl and turn to coat well. Cover and let marinate in the refrigerator for at least 30 minutes or up to 2 hours.
- 3Heat 1 tablespoon of the remaining oil in a large nonstick skillet over medium-high. Once the oil is glistening, working in batches, add the chicken thighs in a single layer. Cook, undisturbed, until the internal temperature of the chicken reaches 165°F on an instant-read thermometer, 4 to 6 minutes per side. If the chicken is sticking to the skillet, add the remaining 1 tablespoon oil. Transfer the chicken to a cutting board. Let rest for 4 minutes, then cut into ½-inch-thick slices. Pour 3 tablespoons of the reserved marinade over the chicken and toss to coat.
- 4To serve, place the lettuce on a platter and drizzle with remaining reserved marinade. Top with chicken, avocado, feta, orange, almonds, and chives (if using).
Nutrition — Per Serving
835
calories
53g
protein
65g
fat
- Carbohydrates
- 16g
- Saturated fat
- 12.5g
- Sodium
- 520 mg
- Dietary fiber
- 3.8g
4 servings per batch · ~416g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
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How much protein does Citrus Chicken Salad have per serving?
Each serving contains 53g of protein and 835 calories with 65g fat and 16g carbs. This is a high-fat, low-carb option that prioritizes protein density over carbohydrate content.
How long does Citrus Chicken Salad take to prep?
It's marked as quick prep and yields 4 servings, making it efficient for meal-prepping lunches throughout the week. You can batch-prepare multiple servings in one stovetop session.
Is Citrus Chicken Salad good for muscle gain?
At 53g protein per serving, this recipe supports muscle gain goals and protein synthesis, though the 16g carbs per serving are relatively low for post-workout nutrition. It works best as a non-training day meal or paired with a separate carb source.
