Grilled Chicken Breast with Salad & Creamy Herb Sauce

Table of Contents

Grilled Chicken Breast with Salad & Creamy Herb Sauce

📝 Description

This light, nutritious, and satisfying dish features juicy grilled chicken breasts seasoned with a smoky blend of paprika and garlic, paired with a refreshing salad of mixed greens. It’s topped with a tangy and creamy herb sauce made from Greek yogurt or sour cream and fresh herbs like chives and parsley. Perfect for a healthy lunch or dinner.

🍗 Ingredients

For the Chicken:

  • 2 boneless, skinless chicken breasts
  • 1 tbsp olive oil
  • 1 tsp paprika
  • 1 tsp garlic powder
  • Salt and black pepper to taste

For the Creamy Herb Sauce:

  • 1 cup Greek yogurt (or sour cream for a richer flavor)
  • 1 tbsp lemon juice
  • 1 clove garlic, minced
  • 2 tbsp fresh chopped herbs (chives, parsley, dill, etc.)
  • Salt and pepper to taste

For the Salad:

  • 2–3 cups mixed greens (lettuce, arugula, spinach)
  • Optional additions: cherry tomatoes, cucumber slices, red onion, shredded carrots

🔥 Instructions

  1. Prepare the Chicken:
    • Pat chicken breasts dry. Rub both sides with olive oil.
    • Mix paprika, garlic powder, salt, and pepper, then coat the chicken evenly.
  2. Grill the Chicken:
    • Preheat grill or grill pan to medium-high heat.
    • Grill chicken for 5–6 minutes per side (depending on thickness), until internal temp reaches 165°F (75°C).
    • Rest for 5 minutes before slicing.
  3. Make the Creamy Herb Sauce:
    • In a bowl, mix Greek yogurt/sour cream with lemon juice, minced garlic, herbs, salt, and pepper.
    • Chill until ready to serve.
  4. Assemble the Salad:
    • In a large bowl, toss the greens (and optional veggies) with a light drizzle of olive oil and lemon juice or vinegar.
  5. Plate the Dish:
    • Slice the grilled chicken and serve over the salad. Spoon creamy herb sauce generously over the top or serve on the side.

🍴 Servings

Serves 2 people generously. Easily scalable.

🧠 Notes & Tips

  • Yogurt vs Sour Cream: Greek yogurt offers a lighter, tangier sauce with more protein, while sour cream is richer and creamier.
  • Make it spicy: Add red chili flakes or a dash of cayenne to the chicken rub.
  • Marination option: For juicier chicken, marinate in olive oil, lemon, and herbs for 30 minutes.
  • Dressing twist: Use the herb sauce as a salad dressing by thinning it with a little water or lemon juice.
  • Freshness tip: Use fresh herbs over dried for best flavor in the sauce.

🥗 Nutritional Info (Per Serving – estimated)

  • Calories: ~380 kcal
  • Protein: 38g
  • Fat: 20g
  • Carbs: 8g
  • Fiber: 3g
  • Sugars: 3g
  • Sodium: ~450mg

(Using Greek yogurt; adjust slightly if using sour cream.)

🌟 Health Benefits

  • High in protein: Great for muscle maintenance and satiety.
  • Low-carb & keto-friendly: Excellent for weight control and blood sugar balance.
  • Loaded with greens: Rich in fiber, vitamins A, C, K, and antioxidants.
  • Probiotic support: If using Greek yogurt, adds good bacteria for gut health.

Q&A

Q: Can I use chicken thighs instead?
A: Absolutely! Boneless thighs work great—just adjust the grilling time slightly.

Q: What herbs work best for the sauce?
A: Chives, parsley, dill, and tarragon are great. Fresh herbs are ideal.

Q: Can I meal prep this?
A: Yes! Store the grilled chicken and sauce separately. Assemble the salad fresh for best texture.

Q: How can I make it dairy-free?
A: Use a plant-based yogurt (like coconut or cashew yogurt) and add herbs and lemon as usual.

Q: What can I serve with this for a fuller meal?
A: Add roasted sweet potatoes, quinoa, or a whole grain roll on the side.

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top