High Protein Lemon Herb Chicken Crunch Salad
Crisp romaine lettuce topped with juicy grilled chicken breast, fiber-packed chickpeas, crunchy cucumber, and raw pumpkin seeds. Dressed with a clean lemon and extra-virgin olive oil vinaigrette with no added sugar or seed oils.
Prep
10 min
Cook
12 min
Total
22 min
Makes
1 serving
Created together. Shared with you.
Made by Danielle + Lila
Danielle created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
12 min
Total
22 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk · Mixing bowl · Knife and cutting board
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 7 steps complete
Next: Season 110g of chicken breast with a…
- 01
Season 110g of chicken breast with a…
Season 110g of chicken breast with a pinch of sea salt and black pepper.
Tap card to mark done - 02
Heat a skillet over medium heat at…
Heat a skillet over medium heat at 350°F (175°C) and cook the chicken for 6 to 8 minutes per side until cooked through to an internal temperature of 165°F (74°C), then dice into bite-sized pieces.
Look for: cooked through to an internal temperature of 165°F (74°C), then dice into bite-sized pieces
Tap card to mark done - 03
Chop 100g of fresh romaine lettuce and…
Chop 100g of fresh romaine lettuce and slice 80g of cucumber into half-moons.
Tap card to mark done - 04
Whisk together 5g of extra-virgin olive oil…
In a small jar or cup, whisk together 5g of extra-virgin olive oil and 15g of fresh lemon juice with a small pinch of salt.
Tap card to mark done - 05
Combine the chopped romaine
In a large bowl, combine the chopped romaine, sliced cucumber, 65g of rinsed chickpeas, and diced cooked chicken.
Tap card to mark done - 06
Drizzle the lemon dressing evenly over the…
Drizzle the lemon dressing evenly over the salad and toss gently to coat.
Tap card to mark done - 07
Sprinkle 10g of raw pumpkin seeds over…
Sprinkle 10g of raw pumpkin seeds over the top for crunchy texture and serve immediately.
Ready when: everything is assembled and ready to enjoy
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