Diet Recipes

Low Fat Chicken Salad Recipes

low-fat-chicken-salad-recipeLooking for low fat chicken salad recipes or healthy meals? Cooking with chicken is so easy when you have the right recipe, and so tasty when you use the right ingredients.

We would like to present two of our favorite chicken salads for you to make at your next meal. One is from the orient and one is a really good chicken strip recipe that even the chicken himself would enjoy.


Low Fat Chicken Salad Recipes

Oven Baked Chicken Strip Salad

This is one of my mom’s favorite chicken salad recipes that I want to share with you. The chicken is coated with crushed cereal crumbs but it’s baked in the oven instead of fried in keeping with low fat cooking.


  • 1 pound boneless skinless chicken breast
  • 1 egg white beaten
  • 1/4 tsp. pepper
  • 2/12 cups of corn flakes crushed fine
  • romaine lettuce torn up
  • 1/4 cup fat free or low fat raspberry or other flavored vinaigrette
  • 1 pear cut in cubes
  • 1/2 cup slivered almonds
  • couple tbsps. of water
  • cooking spray
  • seasoned salt to taste


1. Preheat oven to 325F

2. Cut chicken into strips and in a shallow bowl stir the egg white and water together.

3. Spread the crushed cereal and pepper and seasoned salt onto a plate. Dip chicken into egg whites to coat both sides and then press the chicken or roll it in the crushed cereal to coat the chicken all around.

4. Place on baking sheet in single layer. Be sure to line the baking sheet with tin foil first and spray the foil with cooking spray to prevent sticking.

5. Spray a little cooking spray lightly over the chicken.

6. Bake for 20 minutes or so until chicken is no longer pink.

7. Toss the romaine lettuce and vinaigrette together and put a few handfuls on serving plates. Place the hot chicken on top of the salad and sprinkle with the pear and nuts.  Serve.


Per Serving

  • Calories  325
  • Total fat  7 g.
  • Saturated fat  1 g.
  • Trans fat 0 g.
  • Cholesterol  64 mg.
  • Sodium 335 mg.
  • Carbs  35 g.
  • Fiber  5 g.
  • Sugars  14 g.
  • Protein  30 g.


Oriental Chicken Pasta Salad

You can use rice or egg noodles for this salad or corkscrew pasta. Whichever you use it will still be in the low fat chicken salad recipes category!

Serves 9-10


  • 1 1/2 pounds of boneless skinless chicken
  • 1/2 cup rice vinegar
  • 1/3 cup low sodium soy sauce
  • 2 garlic cloves minced
  • 1 tbsp. sugar
  • 3 large carrots
  • 2 green peppers
  • 1 1/2 cups snow peas
  • 2 tbsps. sesame oil
  • 3 tbsps. gingerroot minced
  • 1 pound corkscrew pasta or rice noodles


1. Slice the chicken into 3 inch thin strips. Combine the soy sauce, gingerroot, vingegar , garlic and sugar in a bowl. Stir in the chicken and cover and let stand for 30 mintues to blend flavors.

2. Cook pasta in a large pot of boiling water according to package directions .Drain.

3. Cut the carrots and green pepper into strips and put aside.

4. Use a spoon to remove the chicken from the marinade, reserving marinade.

5. In large skillet cook chicken over medium heat for about 3 minutes and then add pasta.

6. Add green pepper and carrots to the skillet and stir fry another 3 mintues or so. Transfer to the bowl with pasta.

7. Add the leftover marinade with  1/2 cup of water to the skillet and bring to a boil. Add snow peas to skillet and cover for 4-5 minutes. Pour over pasta and add sesame oil, then toss to mix.

8. Serve warm of keep in the refrigerator up to 2 days.


Per Serving (1 cup)

  • Calories  300
  • Total fat  5 g.
  • Saturated fat  1 g.
  • Trans fat 0 g.
  • Cholesterol  41 mg.
  • Sodium 25 mg.
  • Carbs  40 g.
  • Fiber  3 g.
  • Protein  22 g.

Share your low fat chicken salad recipes and chicken dishes with everybody in the form below!

Print Friendly, PDF & Email

Get the latest posts delivered to your mailbox:

Help Your Friends Diet By Sharing This Site
Hide Buttons