Chicken AvocadoCucumber Salad

Chicken, Avocado Cucumber Salad

Primal • High-Protein • Gluten-Free Option • Whole-Food

Introduction

This Chicken, Avocado Cucumber Salad is a fresh, creamy and satisfying high-protein meal made with tender chicken breast, avocado, cucumber, crisp iceberg lettuce, fresh basil and crunchy walnuts.

The combination of lean chicken and creamy avocado makes this salad substantial enough for lunch or dinner, while cucumber and lettuce keep it light and refreshing. Walnuts provide extra crunch, and fresh basil adds an aromatic flavour that pairs beautifully with the chicken and vegetables.

A homemade dressing made with yogurt, mayonnaise, mustard, honey, garlic and lemon brings everything together with a balance of creamy, tangy, savoury and slightly sweet flavours.

Made from simple ingredients, this Primal chicken avocado salad is an easy way to combine high-quality protein, vegetables, healthy fats and fresh herbs in one colourful meal.

Benefits of All the Ingredients

Iceberg Lettuce

Iceberg lettuce provides a crisp and refreshing base for the salad.

Its high water content contributes to its fresh, crunchy texture, while it also provides small amounts of vitamin K, folate and potassium.

Its mild flavour allows the chicken, avocado, basil and creamy dressing to remain the main flavours of the dish.

Fresh Basil

Fresh basil adds an aromatic herbal flavour that works particularly well with chicken, avocado and lemon.

It provides small amounts of vitamin K and other micronutrients alongside naturally occurring plant compounds, including polyphenols.

Tearing the leaves rather than finely chopping them helps retain their fresh character throughout the salad.

Avocado

Avocado provides a creamy texture and adds richness without requiring a large amount of dressing.

It is particularly rich in monounsaturated fat, predominantly oleic acid, and also provides dietary fibre, potassium, folate and vitamin E.

Its combination of fat and fibre also helps make the salad more substantial and satisfying.

Lemon Juice

Fresh lemon juice adds acidity and brightness.

Lemon naturally provides vitamin C and several citrus plant compounds, including flavonoids.

Adding lemon to freshly diced avocado can also help slow browning while complementing the creamy dressing.

Cucumber

Cucumber provides a cool, crisp contrast to the chicken, avocado and walnuts.

It consists largely of water and provides small amounts of vitamin K and other micronutrients.

Its mild flavour makes it especially useful in creamy salads because it adds freshness without competing with the stronger ingredients.

Walnuts

Walnuts add crunch and a rich, nutty flavour.

They provide predominantly polyunsaturated fats and are particularly notable among nuts for providing the plant omega-3 fatty acid alpha-linolenic acid (ALA).

Walnuts also provide plant-based protein, fibre, magnesium, copper and manganese.

Chicken Breast

Chicken breast provides the main source of protein in this salad.

It contains high-quality complete protein with all nine essential amino acids and provides several important nutrients, including niacin, vitamin B6, selenium and phosphorus.

Its mild flavour works particularly well with the creamy honey-mustard-style dressing and fresh vegetables.

Olive Oil

Olive oil can be used to cook the chicken while adding richness and flavour.

Extra-virgin olive oil consists predominantly of monounsaturated fat, particularly oleic acid, and naturally contains polyphenol compounds.

Its flavour also complements the lemon, garlic, mustard and fresh basil.

Mustard

Mustard provides tanginess and depth to the creamy dressing.

It helps balance the sweetness of the honey while complementing the chicken and garlic.

Prepared mustards vary in their ingredients, so choose one with a simple ingredient list and without unnecessary added sugar.

Honey

Honey provides a touch of natural sweetness that balances the mustard, lemon and yogurt.

It consists primarily of naturally occurring sugars and also contains small amounts of naturally occurring plant compounds.

A tablespoon is enough to create a noticeable sweet-and-savoury contrast throughout the dressing.

Natural Yogurt

Natural yogurt creates a creamy dressing while providing additional dairy protein.

It provides high-quality protein and calcium, and some varieties contain live bacterial cultures used during fermentation.

Choose plain, unsweetened yogurt for a simple Primal ingredient list.

Mayonnaise

Mayonnaise adds richness and gives the dressing a smooth, creamy consistency.

For a Primal version, choose a mayonnaise made with a suitable oil and a straightforward ingredient list, or use homemade mayonnaise.

The yogurt allows you to achieve a creamy dressing while using only a relatively small amount of mayonnaise.

Garlic

Fresh garlic provides a savoury kick that balances the honey and creamy dressing.

Garlic belongs to the allium family and contains naturally occurring organosulfur compounds, including compounds formed when garlic is chopped or crushed.

One minced clove provides plenty of flavour without overpowering the fresh ingredients in this Chicken, Avocado Cucumber Salad.