Looking for a fresh, flavourful, and protein-rich meal that’s perfect for summer and supports your midlife goals? This Grilled Chicken & Summer Salad Bowl is your new go-to! It’s packed with lean protein, fibre-rich greens, healthy fats, and just the right touch of sweetness to satisfy every bite. Plus, it’s gluten-free, dairy-free, hormone-friendly, and meal prep–approved!
Serves: 3
🕒 Prep time: 20 minutes | Cook time: 15 minutes
Per serving: 480 kcal | 23g Fats | 41g Carbs | 34g Protein
What You’ll Need:
Main Ingredients
- 2 x 5 oz (280g) skinless, boneless chicken breasts
- 4 cups (170g) mixed greens
- ½ cup (250g) canned sweetcorn, rinsed
- ½ red onion, chopped
- ½ cup (75g) baby tomatoes, chopped
- ½ cup (90g) chopped dates
- 1 avocado
- 2 limes
Chicken Spice Rub
- ¾ tsp paprika
- ⅛ tsp cayenne pepper
- ¼ tsp garlic powder
- ¼ tsp onion powder
- ¼ tsp dried thyme
- ¼ tsp ground allspice
- ⅛ tsp salt and pepper
For the Dressing
- 2 tbsp olive oil
- 2 tbsp fresh lime juice
- 2 tsp honey or agave
- 1 garlic clove, crushed
- 1 tbsp chopped coriander
- Pinch of salt and pepper
How to Make It:
- Fire up the Grill
Preheat your BBQ grill. While that’s heating up, mix together the chicken spice rub and coat the chicken breasts on both sides. - Grill the Chicken
Cook the chicken for 5–8 minutes per side until cooked through and the internal temperature hits 165°F (75°C). Set aside to rest. - Build the Salad Base
In two bowls, divide the greens. Chop your onion, dates, and baby tomatoes, then split evenly between the bowls. Rinse the sweetcorn and add ¼ cup to each. - Prep the Avocado
Slice the avocado, remove the pit and skin, and squeeze over half a lime to keep it fresh and green. - Whisk Up the Dressing
Mix together olive oil, lime juice, honey (or agave), crushed garlic, chopped coriander, salt and pepper. Adjust to taste. - Assemble & Serve
Slice the grilled chicken, add it on top of the salad bowls, then drizzle with the zesty dressing. Garnish with extra coriander and a lime wedge if you’re feeling fancy.
Midlife Nutrition Tip:
This salad is an absolute winner for women over 40. Why?
✅ Protein: Helps you build and maintain lean muscle, especially during perimenopause and menopause.
✅ Healthy fats & fibre: From avocado, olive oil, and greens — keep you full and support hormone balance.
✅ Low in processed ingredients: Exactly what we need more of for better energy and fat loss in midlife.
Meal Prep Tip:
This salad is perfect for meal prep! Just keep the grilled chicken, salad ingredients, and dressing separate. Only slice the avocado right before serving to keep it fresh and vibrant.
High Protein Summer Chicken Salad Bowl
Ingredients
- 2 280g Skinless, boneless chicken breast
- 170 g Mixed Greens
- 250 g Tinned Sweatcorn
- 1/2 Red Oinion
- 75 g Baby Tomatoes Chopped
- 90 g Dates Chopped
- 2 Limes
- 1 Avocado
Chicken Spice Rub
- 3/4 tbsp paprika
- 1/8 tsp cayenne pepper
- 1/4 tsp powdered garlic
- 1/4 tsp powdered onion
- 1/4 tsp dried thyme
- 1/4 tsp ground allspice
- 1/8 tsp salt and pepper
Dressing
- 2 tbsp olive oil
- 2 tbsp freshly squeezed lime juice
- 2 tsp honey or argave
- 1 garlic clove crushed
- 1 tbsp chopped coriander leaf
- small pinch of salt and pepper
Instructions
- Preheat the BBQ or grill.
- Mix the chicken rub spices together in a small bowl. Rub on both sides of the chicken breasts with a spoon or with your hands.
- Place the chicken on the grill for 5-8 minutes on each side. The chicken is done when the internal temperature reaches 165°F (75°C).
- While the chicken is cooking put 2 cups of greens into two separate bowls. Chop the onion, dates and baby tomatoes and divide equally into each bowl. Drain and rinse the sweetcorn from the can and measure out ¼ cup for each bowl.
- Slice the avocado in half, remove the pit, peel off skin and slice. Cut the lime in ½ and squeeze the juice onto the avocados to stop them from browning.
- To make the dressing, finely chop the coriander and garlic. Juice the limes to measure out ⅛ of a cup. Mix the oil, lime juice, garlic, coriander and honey, and season to taste with salt and pepper
- Slice the cooked chicken and place on top of the salad. Pour the dressing over the two bowls. Serve immediately with an extra lime wedge and some fresh coriander.
- Tip: This is a great prep ahead dish. Make this dish the day before and keep the chicken and dressing separate until ready to serve. Don’t slice avocado until ready to eat.
Notes
480 kcal, 34g Protein, 23g Fats, 41g Carbs
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