Broccoli Slaw Chicken Salad
Tiffany Batsakis, MS, RD, LD
Broccoli Slaw Chicken Salad
Prep Time: 5-7 Minutes
1 lb baked or rotisserie chicken, shredded or diced, your preference
1 bag HEB broccoli slaw
.5 cup cilantro, chopped
Lime juice to taste
1 tsp. garlic powder
Place all ingredients in a bowl and mix well. Mash avocado while mixing to incorporate it with the chicken and broccoli slaw. Divide into 4 and served chilled.
Note: This meal is super simple and quick. It is easily modifiable and I made this recipe to keep ingredients to a minimum. Feel free to add diced onions and tomatoes to add more of a guacamole flair. I also like to add red wine vinegar for extra zing and a dash of salt, to taste. You can substitute some of the avocado and add rinsed beans if you want a source of complex carbohydrates. To make a more traditional style chicken salad, you can use mayonnaise instead of avocado. If you want to lighten it up, use less avocado and add some fat free Greek yogurt to keep it creamy!
Chicken Salad is a summer staple and can be easily modified to fit a variety of flavor profiles. Classic chicken salad is made with chicken, mayonnaise, celery, and herbs. There are many modifications to this recipe, but let’s step outside the box a bit and try some new flavors.
One of the reasons I like making chicken or protein based salads is because they are simple. I keep it easy and quick by baking up a bunch of chicken breasts over the weekend. I chop them up and portion them into 4 oz. servings and can grab, assemble, and go as needed. 4 oz. is a quick go to serving size for most women, and 6 oz. for men. I also keep plenty of individual serving pouches of tuna and salmon in the pantry. Some of my favorite add-ins include broccoli slaw, diced zucchini and cucumber, red onions, avocado, and fat free Greek yogurt. You don’t have to stick with chicken, either. Any source of protein that you can enjoy chilled works. I often make salads with lean white fish such as mahi-mahi or tuna, and beans always work as a good vegetarian option.
Use this table for some quick meal ideas.
||Red Wine Vinegar, Mustard
||Zucchini, Cucumber, Red Onion
||Lime Juice, Salsa, Hot Sauce, Cilantro
||Sweet Potato, Corn
||Lime Juice, Chipotle Powder
Here are some quick flavor ideas and combinations you can try. You can mix these up easily and make them to your liking. Any of the fats/binders can easily be substituted. For example, if you are not a fan of avocados like I am, fat free Greek yogurt or mayonnaise will work.
Mexican Style- Diced Avocado, Salsa, Cilantro, Lime Juice, Garlic
Curry Mustard/Indian Flavors- Avocado, Stone Ground Mustard, Curry Powder
Spicy- Hot sauce of your choice- mix with avocado or mayonnaise
Chipotle Chili- Avocado, Chipotle Chili Powder, Lime Juice, Dash of Salt
Chipotle Ranch- Ranch Dressing, Avocado, Chipotle Chili Powder
BBQ Ranch- Ranch Dressing, BBQ Sauce
Sriracha Mayonnaise- Mayonnaise, Sriracha
Chimichurri- Adam’s Chimichurri Rub, Olive Oil
Greek- Fat Free Greek Yogurt, Oregano, Greek Seasoning, Lemon Juice
Here are some cold salads I regularly make at home. All portions include 4 oz. of meat, ½-1 whole avocado, and approximately 1 serving of vegetables, unless otherwise stated. I typically follow a low carb, high protein, and moderate fat diet, which is why I have few complex carbs listed below. You can, however, make these to fit your meal plan needs and personal goals. That is the great thing about preparing foods in this manner. You can have everything ready to assemble in separate containers in your refrigerator and mix what you want when you want!
- Mahi-mahi, salsa, diced red onion, diced cucumber, diced green zucchini, avocado, lime juice, and Tony Chachere’s Salt Free Seasoning
- Chicken, HEB broccoli slaw, avocado, red wine vinegar, spicy mustard. Sometimes I add curry powder and a dash of salt.
- ½ tin of smoked oysters, diced red onion, diced cucumber, avocado, red wine vinegar, liquid smoke, Tony Chachere’s Salt Free Seasoning
- Chicken, ¼ cup black beans, 2 oz. roasted sweet potatoes, ¼ c fat free Greek yogurt, 1 cup roasted and diced asparagus, 1 tbsp ranch dressing, 1 tbsp BBQ sauce
- Chicken, diced zucchini, diced cucumber, diced Roma tomato, ¼ c fat free Greek yogurt, Greek seasoning, lemon juice
- White fish, diced green zucchini, diced tomatoes, capers, sliced olives, avocado, red wine vinegar, 1 tbsp Italian dressing
- Shredded pork tenderloin, broccoli slaw, avocado, salsa, lime juice
Other ideas. You can serve any of these salads on bread or a tortilla if you want a bigger meal. HEB sells thin, round slices of jicama that you can use in place of a tortilla. They are great with the fish mixes. Also, once in a while I will mix chicken with avocado and guacamole seasonings and have it with a serving of the HEB’s Chili-Limon pork rinds. All of these salads are to be modifications of a basic chicken salad, which is a mayonnaise based, creamy recipe. I do of course make lettuce and spinach based salads, but we can save those for another day!
As a reminder, my goal is to provide you with healthy, nutritious meal ideas. At the end of the day, your calorie intake should reflect your personal goals- either weight loss, maintenance, or gain. If you make a meal idea above, keep in mind that some of the items, such as avocados and mayonnaise, are calorie dense. It is ok to eat those foods, but in moderation. If more than one combination sounds good to you, decrease the portion size for each item. For example, if I am in the mood for both avocado AND mayonnaise, I will use only ½ of an avocado and 1 tbsp. of mayonnaise.