Chicken salad (crunchy and sweet)
If you're looking for a meal that checks all the boxes—easy to prepare, high in protein, full of texture and flavor, and supportive of hormone balance—this grilled chicken salad is the answer. It’s vibrant, crunchy, slightly sweet, and ultra-nourishing.
Whether you're meal prepping for the week or need a quick lunch that keeps you satisfied without the afternoon crash, this recipe delivers. It's especially helpful for women looking to stabilize blood sugar, reduce inflammation, and eat in a way that supports their hormonal and gut health.
Why This Salad Works for Hormone Health? This is not your average chicken salad. It’s a smart blend of whole-food ingredients designed to support your energy, metabolism, and mood:
Grilled chicken provides lean, complete protein, which is essential for blood sugar balance, muscle maintenance, and hormone synthesis.
Apples offer gut-friendly fiber and a natural sweetness that helps regulate digestion.
Seeds like pumpkin and sunflower are rich in zinc, magnesium, and vitamin E—nutrients that play a critical role in hormone production and inflammation control.
Parsley and green onions add fresh flavor and powerful antioxidants.
Raisins bring a hint of sweetness and iron—an important mineral for women, especially during menstruating years.
The creamy mustard-mayo dressing is simple, but full of healthy fats to keep you satisfied and help absorb fat-soluble vitamins. Use a clean, avocado oil-based mayo for an anti-inflammatory twist.
Make It in Minutes
This salad is easy to throw together once your chicken is grilled—ideal if you already have leftovers or like to batch cook. The only real prep is chopping. Everything comes together in one bowl, no cooking required beyond the chicken.
This salad is more than just food—it’s functional, intentional nourishment. It’s about feeding your body what it truly needs to thrive.
RECIPE
Ingredients
1 lb grilled chicken breast and thighs, finely chopped
1 medium apple, finely diced
2 green onions, thinly sliced
½ bunch fresh parsley, finely chopped
¼ cup pumpkin seeds
¼ cup sunflower seeds
¼ cup raisins
For the sauce:
¾ cup mayonnaise
2 Tbsp lemon juice
2 Tbsp mustard of choice
½ tsp sea salt
½ tsp ground black pepper
Instructions
Prep your ingredients: Chop the grilled chicken, apple, green onions, and parsley. Measure out the seeds and raisins.
Make the sauce: In a small bowl, whisk together the mayonnaise, lemon juice, mustard, salt, and pepper until smooth.
Assemble the salad: In a large bowl, combine the chicken, apple, green onion, parsley, pumpkin seeds, sunflower seeds, and raisins. Pour the sauce over and mix thoroughly to coat.
Adjust seasoning: Taste and add more lemon juice, salt, or pepper if needed.
Serve and enjoy: Garnish with extra parsley, radish, tomatoes if you want. Serve with gluten-free crackers, on lettuce leaves, or enjoy as-is.
As usual, these are my thoughts and ideas, not medical advice. You are encouraged to create your own recipes or search for some suited to your needs. I am just sharing my recipes, hoping that I can inspire some of you to make healthier food choices.
Please remember that we all have different nutritional needs and that food affects us differently. If you are not sure which foods are best for you, reach out for a free phone consultation.
In good health,
Ioana