Chicken, avocado and walnut salad

A complete, filling salad, rich in lean protein and healthy fats, perfect for a lunch that avoids the afternoon slump. The chicken provides the protein, the avocado and walnuts provide quality fats, and the rocket adds freshness. Ideal when cutting or maintaining, it takes a quarter of an hour to make.

Prep time: 15 min  |  Cooking time: 10 min  |  Servings: 2  |  Difficulty: Easy

Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, items) use average weights. 587 kcal · 36 g protein · 9 g carbohydrate · 46 g fat

Ingredients

• 2 chicken breasts
• 1 avocado
• 1 handful of walnuts
• 2 handfuls of rocket
• 2 tbsp olive oil
• 1 lemon

Method

1. Season the chicken breasts and pan-fry them for 6 to 7 minutes on each side, until thoroughly cooked. Leave to rest, then cut into strips.
2. Arrange the rocket on plates, add the diced avocado and the roughly chopped walnuts.
3. Top with the warm chicken.
4. Dress with olive oil and lemon juice, salt and pepper.

Nutritional benefits

With 35 g of protein per serving and less than 10 g of carbohydrate, this salad is ideal at lunchtime to support muscle mass and fullness without causing post-meal drowsiness. Chicken breast is the benchmark lean protein, avocado provides monounsaturated fatty acids, and walnuts supply plant-based omega-3s (ALA) that are good for the heart, along with fibre. Naturally gluten-free and lactose-free, it fits a low-carb approach as well as a weight-loss one thanks to how filling it is.

Variations and substitutions

• Vegetarian: replace the chicken with hard-boiled eggs or grilled tofu.
• More volume (weight loss): add cucumber, tomatoes and other raw vegetables.
• Other nuts and seeds: almonds, hazelnuts or pumpkin seeds.
• Creamy dressing: plain yoghurt + mustard + lemon (not lactose-free).

Storage and making ahead

Cooked chicken keeps for 3 days in the fridge: cook some ahead to put together quick salads. Add the avocado and dressing just before serving to keep it fresh and crunchy.

💡 Good to know

High in protein and low in carbohydrate, this salad avoids the lunchtime insulin spike and so the afternoon energy dip. Walnuts, best eaten by the small handful, are calorie-dense but excellent for the heart.

Read next

Discover more keto & low-carb recipes · high-protein recipes · weight-loss recipes · gluten-free recipes · lactose-free recipes.

Ingredients in this recipe: chicken breasts · avocado · walnuts · rocket · olive oil.

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