Avocado Chicken Salad with Pumpkin Seeds
Tender shredded chicken folded with creamy mashed avocado, crisp celery, and crunchy pumpkin seeds. Portable, egg-free, and dairy-free for an easy protein boost on the go.
Prep
10 min
Cook
0 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Marie + Lila
Marie 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 HealthSteadier 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
A steadier pause
Trade food decisions for a clear plan
A straightforward recipe and a satisfying meal can make one part of a busy day feel settled, even when the rest is noisy.
Notice: hunger + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
0 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Mixing bowl
Time saver
Measure everything before you start so this quick recipe moves without pauses.
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 5 steps complete
Next: Scoop the avocado flesh into a small…
- 01
Scoop the avocado flesh into a small…
Scoop the avocado flesh into a small mixing bowl and mash with a fork until smooth.
Look for: smooth
Tap card to mark done - 02
Add the lemon juice
Add the lemon juice, salt, and black pepper to the mashed avocado and stir until well combined.
Look for: well combined
Tap card to mark done - 03
Add the shredded chicken breast
Add the shredded chicken breast, finely diced celery, and pumpkin seeds to the bowl.
Tap card to mark done - 04
Fold all ingredients together using a spoon…
Fold all ingredients together using a spoon until the chicken is evenly coated and mixed.
Look for: the chicken is evenly coated and mixed
Tap card to mark done - 05
Transfer the chicken salad to a sealable…
Transfer the chicken salad to a sealable container to take on the go. Consume within 24 hours for best fresh avocado texture.
Allow: 24 hours
Tap card to mark done
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