When it comes to maintaining a healthy lifestyle, finding delicious yet nutritious recipes can be a game-changer. As someone who’s always on the lookout for tasty, low-point meals, I’ve discovered that Weight Watchers chicken salads are a fantastic option. They’re not only packed with protein but also incredibly versatile, making them perfect for any meal of the day.
Overview Of Weight Watchers Chicken Salad
Weight Watchers chicken salad offers nutritious, delicious options for maintaining a healthy lifestyle. These salads combine high protein with versatile ingredients.
Why Choose Weight Watchers Chicken Salad?
Weight Watchers chicken salads provide low-calorie meals that fit into a balanced diet. These salads help in weight management without sacrificing flavor. By incorporating lean protein and fresh vegetables, they ensure nutritional value. For instance, a typical chicken salad might include mixed greens, grilled chicken, and a light dressing, keeping the dish both healthy and flavorful.
Benefits Of Weight Watchers Chicken Salad
The benefits of Weight Watchers chicken salads extend beyond weight management. They promote muscle growth due to high protein content. These salads also aid in improving digestive health because they’re rich in fibers from vegetables. For example, adding ingredients like kale, carrots, and cucumbers enhances the fiber content. Furthermore, they’re easy to prepare, making them suitable for any meal of the day. By using different seasonings and dressings, you can keep the meals varied and enjoyable.
Recipe 1: Classic Chicken Salad
I start with a simple yet flavorful Classic Chicken Salad. This recipe balances lean protein and fresh vegetables, making it ideal for those following the Weight Watchers plan.
Ingredients
- 2 cups cooked, shredded chicken breast
- 1/2 cup non-fat Greek yogurt
- 1/4 cup light mayonnaise
- 1 celery stalk, finely chopped
- 1/4 red onion, finely chopped
- 1/4 cup grapes, halved
- 1 tsp Dijon mustard
- 1 tsp lemon juice
- Salt and pepper to taste
- Mixed greens for serving
Instructions
- In a large bowl, combine shredded chicken, Greek yogurt, and light mayonnaise.
- Add finely chopped celery, red onion, and halved grapes. Mix well for even distribution.
- Stir in Dijon mustard and lemon juice, then season with salt and pepper.
- Serve on a bed of mixed greens.
| Nutrient | Amount per Serving |
|---|---|
| Calories | 180 |
| Protein | 28g |
| Carbohydrates | 6g |
| Fat | 5g |
| Fiber | 1g |
This Classic Chicken Salad combines nutritious ingredients and ease of preparation, fitting seamlessly into a healthy lifestyle. Its high protein content supports muscle growth, while vegetables like celery and red onion promote digestive health.
Recipe 2: Southwestern Chicken Salad
Ingredients
- Chicken Breast: 2 cups, cooked and shredded
- Corn: 1 cup, canned or fresh
- Black Beans: 1 cup, drained and rinsed
- Red Bell Pepper: 1, chopped
- Red Onion: 1/2, finely chopped
- Avocado: 1, diced
- Cilantro: 1/4 cup, chopped
- Lime Juice: 2 tablespoons
- Olive Oil: 1 tablespoon
- Cumin: 1 teaspoon
- Salt: 1/2 teaspoon
- Pepper: 1/4 teaspoon
Instructions
- Prepare Chicken: Cook and shred the chicken breast until you have 2 cups.
- Combine Ingredients: In a large bowl, combine the shredded chicken, corn, black beans, red bell pepper, red onion, avocado, and cilantro.
- Mix Dressing: In a small bowl, whisk together lime juice, olive oil, cumin, salt, and pepper.
- Toss Salad: Pour the dressing over the chicken mixture and toss until well combined.
- Serve: Serve immediately for the freshest taste, or refrigerate if preparing in advance.
Nutrition Information
| Nutrient | Amount per Serving |
|---|---|
| Calories | 220 |
| Protein | 16g |
| Carbohydrates | 22g |
| Fat | 9g |
| Dietary Fiber | 6g |
- Spice Level: Add diced jalapeños for extra heat.
- Protein Variation: Substitute chicken with turkey or tofu for a different twist.
- Serving Suggestions: Serve over greens or use as a filling for wraps.
This Southwestern Chicken Salad combines lean chicken with vibrant vegetables and flavorful dressing, keeping it aligned with Weight Watchers’ principles. It’s a tasty meal option that supports weight management by offering balanced nutrition and satisfying flavors.
Recipe 3: Greek Chicken Salad
Ingredients
- 2 cups cooked, diced chicken breast
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 cup kalamata olives, pitted and sliced
- 1/4 cup red onion, thinly sliced
- 1/2 cup feta cheese, crumbled
- 1/4 cup fresh parsley, chopped
- 2 cups mixed greens
Dressing
- 1/4 cup extra-virgin olive oil
- 2 tablespoons red wine vinegar
- 1 teaspoon dried oregano
- Salt and pepper to taste
Instructions
- Combine Vegetables and Chicken: In a large bowl, mix the diced chicken breast, cherry tomatoes, cucumber, kalamata olives, red onion, and fresh parsley.
- Prepare Dressing: Whisk together the olive oil, red wine vinegar, dried oregano, salt, and pepper in a small bowl until well combined.
- Toss Salad: Pour the dressing over the chicken and vegetables, tossing gently to coat all ingredients evenly.
- Add Mixed Greens and Cheese: Add the mixed greens and crumbled feta cheese, mixing lightly to incorporate.
- Serve: Serve immediately or refrigerate for up to 4 hours to let the flavors meld.
Nutritional Information
| Component | Amount per Serving |
|---|---|
| Calories | 320 |
| Protein | 28g |
| Carbohydrates | 10g |
| Fat | 19g |
| Fiber | 3g |
Serving Suggestions
Serve Greek Chicken Salad as a main dish for lunch or dinner. Pair with whole-grain pita or quinoa to increase fiber and satiety. Adjust seasoning with extra oregano or lemon juice if desired. This recipe provides a well-balanced meal, rich in proteins, healthy fats, and essential nutrients.
Recipe 4: Thai-Inspired Chicken Salad
This Thai-Inspired Chicken Salad offers a delightful combination of flavors and textures, making it an excellent addition to your Weight Watchers meal plan. This recipe uses shredded chicken breast as the base, providing a lean source of protein that fits well within your daily points allowance.
Ingredients
- 2 cups shredded chicken breast
- 1 cup shredded cabbage
- 1/2 cup grated carrots
- 1/4 cup chopped cilantro
- 1/4 cup chopped mint
- 1/4 cup sliced green onions
- 2 tablespoons chopped peanuts (optional)
- 1 tablespoon fish sauce
- 2 tablespoons lime juice
- 1 tablespoon soy sauce
- 1 teaspoon honey
- 1 teaspoon sesame oil
- 1 red chili, finely chopped (optional)
Instructions
- Combine shredded chicken breast, shredded cabbage, grated carrots, chopped cilantro, chopped mint, sliced green onions, and peanuts in a large bowl. Toss them together to mix the ingredients evenly.
- In a small bowl, whisk together fish sauce, lime juice, soy sauce, honey, and sesame oil. This dressing brings a balance of umami, tartness, and sweetness, enhancing the salad’s flavors.
- Pour the dressing over the salad, tossing thoroughly to coat all the ingredients with the dressing.
- Add finely chopped red chili to the salad if you prefer a spicy kick. Adjust the amount according to your heat preference.
- Serve immediately or refrigerate for up to 2 hours to let the flavors meld. This salad is best enjoyed fresh and crisp.
Nutritional Information
This Thai-Inspired Chicken Salad is low in calories and high in protein. Each serving provides approximately:
- Calories: 220
- Protein: 25g
- Carbohydrates: 10g
- Fat: 8g
Serving Suggestions
Enjoy this Thai-Inspired Chicken Salad on its own or serve it over a bed of mixed greens for added volume. For a more filling meal, pair it with a side of steamed jasmine rice or rice noodles. Customize by adding more vegetables like bell peppers or cucumber to suit your taste and increase the nutrition profile.
Recipe 5: Avocado Chicken Salad
Avocado Chicken Salad offers an easy yet nutritious option for those following Weight Watchers. This recipe utilizes lean chicken breast and creamy avocado to create a satisfying meal.
Ingredients
- 2 cups cooked, shredded chicken breast
- 1 ripe avocado, cubed
- 1/4 cup plain non-fat Greek yogurt
- 1 tablespoon lime juice
- 1 teaspoon garlic powder
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 cup chopped cilantro
- 1/4 cup chopped green onions
Instructions
- In a large bowl, combine shredded chicken with cubed avocado.
- Mix Greek yogurt, lime juice, garlic powder, salt, and black pepper in a separate small bowl.
- Pour the yogurt mixture over the chicken and avocado, stirring gently to combine.
- Fold in the chopped cilantro and green onions.
- Serve immediately or chill for 30 minutes if preferred.
| Nutrient | Amount per Serving |
|---|---|
| Calories | 230 |
| Protein | 26g |
| Carbohydrates | 6g |
| Fiber | 3g |
| Fat | 12g |
This Avocado Chicken Salad makes a perfect lunch or light dinner, offering a filling and nutritious option. The creamy texture from the avocado pairs beautifully with the lean protein from the chicken, making it an ideal recipe for anyone on Weight Watchers.
Recipe 6: Mediterranean Chicken Salad
The Mediterranean Chicken Salad balances fresh ingredients with flavorful seasonings. I combine grilled chicken breast, cucumbers, cherry tomatoes, red onions, and Kalamata olives with a zesty dressing.
Ingredients
- 2 cups grilled chicken breast, chopped
- 1 cup cucumbers, diced
- 1 cup cherry tomatoes, halved
- 1/2 cup red onions, thinly sliced
- 1/2 cup Kalamata olives, pitted and sliced
- 1/4 cup feta cheese, crumbled
Dressing
- 2 tbsp extra virgin olive oil
- 1 tbsp lemon juice
- 1 tsp dried oregano
- 1/2 tsp garlic powder
- Salt and pepper to taste
Instructions
- Mix grilled chicken, cucumbers, cherry tomatoes, red onions, Kalamata olives, and feta cheese in a large bowl.
- Whisk extra virgin olive oil, lemon juice, dried oregano, garlic powder, salt, and pepper in a small bowl to prepare the dressing.
- Drizzle the dressing over the salad and toss well to combine.
- Serve immediately or chill in the refrigerator for 30 minutes for enhanced flavors.
| Nutrient | Amount |
|---|---|
| Calories | 220 |
| Protein | 23g |
| Carbohydrates | 10g |
| Fat | 11g |
| Fiber | 3g |
The Mediterranean Chicken Salad offers a balanced mix of protein, healthy fats, and fiber, making it a perfect addition to the Weight Watchers plan.
Recipe 7: Chicken Caesar Salad
Chicken Caesar Salad combines the classic flavors of Caesar with a Weight Watchers twist. It’s a low-calorie option, perfect for those managing their points.
Ingredients
- 2 cups chopped romaine lettuce
- 1 cup shredded rotisserie chicken
- 2 tbsp grated Parmesan cheese
- 2 tbsp low-fat Caesar dressing
- 1 tbsp lemon juice
- 1/2 cup croutons (optional)
Preparation Steps
- Combine romaine lettuce and shredded chicken in a large bowl.
- Sprinkle Parmesan cheese over the salad.
- Mix Caesar dressing and lemon juice in a small bowl.
- Drizzle the dressing mixture over the salad.
- Toss the salad gently to ensure even coating.
- Add croutons on top, if desired.
Nutritional Information
| Nutrient | Amount Per Serving |
|---|---|
| Calories | 210 |
| Protein | 24g |
| Fat | 8g |
| Carbohydrates | 13g |
| Fiber | 3g |
- Use freshly grated Parmesan for better flavor.
- Opt for homemade croutons for a healthier choice.
- Add a sprinkle of freshly ground black pepper for extra zest.
Try this Chicken Caesar Salad for a delightful, guilt-free meal. This recipe seamlessly blends with the weight-conscious offerings already discussed, maintaining variety and excitement in your meal planning.
Recipe 8: Curried Chicken Salad
Curried chicken salad combines lean protein with bold flavors. This healthy recipe fits well into Weight Watchers plans by keeping points low.
Ingredients
- 2 cups cooked chicken breast, cubed
- 1/2 cup plain Greek yogurt
- 1/4 cup light mayonnaise
- 1 tablespoon curry powder
- 1/4 cup diced celery
- 1/4 cup diced red onion
- 1/4 cup raisins
- 2 tablespoons chopped cilantro
- Salt and pepper to taste
Instructions
- Mix yogurt, mayonnaise, and curry powder in a large bowl until well combined.
- Add chicken, celery, red onion, raisins, and cilantro to the bowl.
- Toss everything together until the chicken is evenly coated with the curry dressing.
- Season with salt and pepper according to taste.
| Nutrient | Amount per serving |
|---|---|
| Calories | 180 |
| Protein | 20g |
| Carbohydrates | 10g |
| Fat | 7g |
| Fiber | 2g |
Serving this curried chicken salad on a bed of mixed greens or in a whole wheat wrap adds variety without upping the point count significantly.
Recipe 9: BBQ Chicken Salad
Ingredients
- 2 cups shredded chicken breast
- 1/2 cup corn kernels
- 1/2 cup black beans, rinsed and drained
- 1/4 cup red onion, diced
- 1/2 cup cherry tomatoes, halved
- 1/4 cup barbecue sauce
- 2 cups mixed greens
- 1/4 cup shredded cheddar cheese (optional)
Instructions
Combine shredded chicken, corn, black beans, red onion, and cherry tomatoes. Mix in barbecue sauce until ingredients are well-coated. Place mixed greens in a large salad bowl. Spoon the barbecue chicken mixture over the greens. Top with shredded cheddar cheese if desired.
Nutritional Information
A single serving of BBQ Chicken Salad provides about 250 calories if cheese is included and approximately 200 calories without it. It contains high amounts of protein and fiber, making it a satisfying, low-point option for Weight Watchers followers. Be mindful of the barbecue sauce’s sugar content to keep points low.
Serving Suggestions
For extra flavor and texture, add a few avocado slices or a sprinkle of crushed tortilla chips. This salad pairs well with a light lime dressing or a side of fresh fruit. Aim to include a variety of colors for added visual appeal and nutritional benefits.
Expert Tips
Use store-bought rotisserie chicken for convenience and added flavor. If watching sugar intake closely, opt for a sugar-free barbecue sauce. Preparing the salad ingredients ahead of time can make assembling this recipe quick and easy, perfect for busy weeknights or packed lunches.
Recipe 10: Asian Chicken Salad
Ingredients
Asian Chicken Salad uses diverse, flavorful ingredients:
- 2 cups shredded cooked chicken
- 2 cups mixed greens (e.g., lettuce, spinach)
- 1/2 cup shredded carrots
- 1/2 cup red cabbage, thinly sliced
- 1/2 cup edamame, shelled
- 1/4 cup sliced almonds
- 2 tablespoons sesame seeds
- 2 green onions, chopped
- 1/4 cup cilantro, chopped
Dressing
Prepare a light, zesty dressing for the salad:
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon rice vinegar
- 1 tablespoon sesame oil
- 1 tablespoon lime juice
- 1 teaspoon honey
- 1 teaspoon grated ginger
- 1 clove garlic, minced
Instructions
To assemble the Asian Chicken Salad, follow these steps:
- Mix shredded chicken, mixed greens, carrots, red cabbage, edamame, almonds, sesame seeds, green onions, and cilantro in a large bowl.
- Whisk soy sauce, rice vinegar, sesame oil, lime juice, honey, ginger, and garlic in a small bowl until well combined.
- Pour the dressing over the salad mixture, toss to coat evenly.
- Serve immediately for a fresh crunch, or chill for 30 minutes to let flavors meld.
Nutritional Info
This Asian Chicken Salad is low in points, high in nutrients:
| Nutrient | Amount Per Serving |
|---|---|
| Calories | 230 |
| Protein | 20g |
| Carbohydrates | 10g |
| Fat | 12g |
| Fiber | 4g |
- Substitute almond slices with cashews for a different texture.
- Add mandarin oranges for a touch of sweetness.
- Use Napa cabbage instead of red cabbage to reduce bitterness.
Recipe 11: Waldorf Chicken Salad
The Waldorf Chicken Salad combines sweet and savory flavors to create a delightful dish. This recipe includes crisp apples, celery, grapes, walnuts, and diced chicken breast. It’s a perfect blend of textures and tastes, making it a favorite for many.
Ingredients
- 2 cups cooked, diced chicken breast
- 1 apple, diced (Granny Smith or Gala recommended)
- 1 cup seedless grapes, halved
- 1 cup celery, chopped
- 1/4 cup walnuts, chopped
- 1/2 cup low-fat Greek yogurt
- 2 tbsp light mayonnaise
- 1 tbsp lemon juice
- Salt and pepper to taste
Instructions
- Combine chicken, apples, grapes, celery, and walnuts in a large bowl.
- In a separate bowl, mix Greek yogurt, light mayonnaise, and lemon juice.
- Pour the dressing over the chicken mixture, stirring until well combined.
- Add salt and pepper to taste.
- Refrigerate for at least 30 minutes before serving.
Nutritional Information
This Waldorf Chicken Salad is not only delicious but also aligns with Weight Watchers points system. Here’s the approximate nutritional breakdown per serving:
| Nutrient | Amount |
|---|---|
| Calories | 210 |
| Protein | 22g |
| Carbohydrates | 16g |
| Fat | 8g |
| Fiber | 2g |
| WW Points | 5 |
Serving Suggestions
Serve this Waldorf Chicken Salad on a bed of mixed greens, in a whole wheat pita, or as a sandwich filling. For added crunch, top with a few extra chopped walnuts.
This satisfying salad balances flavors and nutrients, making it a great choice for a healthy meal or snack.
Recipe 12: Caprese Chicken Salad
Caprese Chicken Salad combines the rich flavors of a traditional Caprese salad with the lean protein of chicken. It’s a mouthwatering blend of juicy tomatoes, fresh mozzarella, and basil, finished with a balsamic glaze. This dish aligns perfectly with the Weight Watchers points system, making it ideal for a nutritious lunch or dinner.
Ingredients
- 2 cups cooked chicken breast, shredded
- 1 cup cherry tomatoes, halved
- 8 oz fresh mozzarella pearls
- 1 cup fresh basil leaves
- 2 tbsp balsamic glaze
- Salt and pepper to taste
Instructions
- In a large bowl, combine the shredded chicken, cherry tomatoes, fresh mozzarella pearls, and basil leaves.
- Drizzle the balsamic glaze over the mixture, then season with salt and pepper to taste.
- Toss everything together until well combined.
Serving Suggestions
Serve the Caprese Chicken Salad over a bed of mixed greens or enjoy it as a filling for a low-carb wrap. For an added crunch, you can sprinkle some toasted pine nuts on top. This salad pairs well with a slice of whole-grain bread, making it a complete and satisfying meal.
Nutritional Information
This recipe serves 4, with each serving containing approximately:
- 250 calories
- 10g fat
- 15g carbohydrates
- 25g protein
- 5 Weight Watchers SmartPoints
The Caprese Chicken Salad offers a balanced mix of macronutrients and fits perfectly into a Weight Watchers meal plan, ensuring you stay on track with your health goals.
Recipe 13: Spinach And Chicken Salad
Ingredients
For this Spinach and Chicken Salad, I use the following:
- 2 cups fresh spinach leaves
- 1 cup cooked, shredded chicken breast
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red onion, thinly sliced
- 1/4 cup cucumber, thinly sliced
- 1/4 cup feta cheese, crumbled
- 2 tablespoons balsamic vinaigrette
- Salt and pepper to taste
Directions
I start by placing the spinach leaves in a large salad bowl. Next, I add the shredded chicken breast on top of the spinach. Then, I arrange the cherry tomatoes, red onion, cucumber, and feta cheese over the chicken. To finish, I drizzle the balsamic vinaigrette over the salad and toss gently to combine. Season with salt and pepper before serving.
Nutritional Information
Here’s a quick look at the nutritional values per serving:
| Nutrient | Amount |
|---|---|
| Calories | 350 |
| Protein | 30g |
| Carbohydrates | 15g |
| Fat | 18g |
| Dietary Fiber | 4g |
Protein from chicken breast and spinach, combined with balancing fats from feta cheese and nutrient-rich veggies like cherry tomatoes and red onion, makes this an excellent choice. It’s consistent with Weight Watchers points system, offering a wholesome meal option.
Recipe 14: Apple Pecan Chicken Salad
Apple Pecan Chicken Salad combines sweet and savory flavors, creating a delightful Weight Watchers-friendly meal option. This recipe includes shredded chicken, crisp apple slices, toasted pecans, celery, and a light yogurt-based dressing.
Ingredients:
- 2 cups shredded chicken
- 1 medium apple, thinly sliced
- 1/2 cup toasted pecans, chopped
- 1/3 cup celery, diced
- 1/2 cup plain Greek yogurt
- 1 tbsp Dijon mustard
- 1 tbsp honey
- Salt and pepper to taste
- Combine shredded chicken, apple slices, pecans, and celery in a large bowl.
- Mix Greek yogurt, Dijon mustard, and honey in a small bowl. Season with salt and pepper.
- Pour the dressing over the chicken mixture, tossing gently to coat.
- Serve immediately or refrigerate for up to 3 days.
Nutritional Information (Per Serving):
- Calories: 280
- Protein: 25g
- Carbohydrates: 18g
- Fat: 11g
- Fiber: 3g
This Apple Pecan Chicken Salad delivers a balanced mix of macronutrients, fresh flavors, and crunch while fitting seamlessly into the Weight Watchers points system.
Recipe 15: Lemon Herb Chicken Salad
Ingredients
- 2 cups cooked, shredded chicken breast
- 1/4 cup fresh lemon juice
- 2 tablespoons olive oil
- 1/4 cup chopped fresh parsley
- 1/4 cup chopped fresh dill
- 1/4 cup chopped fresh basil
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 2 cups mixed greens (e.g., arugula, spinach, romaine)
Instructions
- Prepare Chicken: In a large bowl, combine shredded chicken with lemon juice and olive oil.
- Add Herbs: Mix in chopped parsley, dill, and basil, ensuring even distribution.
- Season: Add salt and black pepper, mixing thoroughly to coat chicken evenly.
- Assemble Salad: Place mixed greens on a serving platter. Top with the lemon herb chicken mixture.
- Serve: Enjoy immediately, or chill for an hour for enhanced flavor.
Nutritional Information
This Lemon Herb Chicken Salad is light, refreshing, and fits well within the Weight Watchers points system. Each serving delivers a balance of protein and fresh greens.
Nutritional Values per Serving
| Nutrient | Amount |
|---|---|
| Calories | 220 |
| Protein | 28g |
| Carbohydrates | 4g |
| Fat | 12g |
| Fiber | 2g |
Weight Watchers Points
This salad earns 4 points per serving. Key ingredients are lean chicken breast and fresh herbs, making it a flavorful, low-calorie option.
Tips For Making The Perfect Chicken Salad
A perfect chicken salad starts with quality ingredients and a balanced blend of flavors. Using these tips ensures each recipe remains nutritious and tasty.
Choosing The Right Chicken
Selecting the right chicken greatly impacts the salad’s flavor and texture. I always use boneless, skinless chicken breasts for a lean protein source. Opt for organic chicken, if possible, due to fewer additives. Poach or grill the chicken to keep it tender. Avoid frying as it adds unnecessary fats.
Balancing Flavors
A well-balanced chicken salad has a mix of flavors and textures. Combine sweet ingredients like apples or dried cranberries with savory elements like grilled chicken. Add crunchy items like celery or nuts to enhance texture. Use herbs and spices such as dill, parsley, or basil to elevate the taste profile. Limit the use of heavy dressings, opting for lighter, yogurt-based alternatives to reduce excess calories.
Conclusion
Exploring these 15 Weight Watchers chicken salad recipes has been a delightful journey. Each recipe offers a unique twist while keeping health and flavor in mind. By focusing on quality ingredients and balanced flavors, we can enjoy these salads without compromising our wellness goals. Whether you’re a fan of classic options or eager to try something new like the Apple Pecan Chicken Salad, there’s something here for everyone. Remember to use herbs and spices creatively and avoid heavy dressings to keep your salads light and nutritious. Happy cooking and enjoy your delicious, guilt-free meals!