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Grilled chicken with a fresh salad (گرلڈ چکن + سلاد) is about 340 calories per serving — and calorie-for-calorie, it’s one of the highest-protein, lowest-carb meals in the whole desi rotation. Yogurt-and-lemon marinated chicken breast off a hot grill pan, with a crisp cucumber-tomato salad, is exactly the kind of plate that makes a diet feel easy.
Quick answer
- Calories: ~340 kcal per serving
- Serves: 4 · Cook time: 25 min
- Tags: high-protein, low-carb, kam-tel (low-oil)
Calories in Grilled Chicken + Salad: the count
~340 calories per serving. A serving is a generous portion of grilled chicken breast (marinated in yogurt, lemon, ginger-garlic, and spices) alongside a light cucumber-and-tomato salad dressed with a little olive oil and lemon. There’s no rice or roti here by default — which is exactly why it stays lean.
Why it’s a diet favorite
- Very high protein. Chicken breast is about as lean and protein-dense as meat gets, so this meal keeps you full on relatively few calories.
- Low-carb by design. No grains means the calories come almost entirely from protein and a little healthy fat — great for weight loss or a low-carb day.
- Low added oil (kam-tel). The chicken is grilled, not fried, and the salad uses just a drizzle of olive oil.
Grilled Chicken + Salad macros at a glance
This is a high-protein, low-carb plate — the standout macro profile of the set. Most calories come from lean chicken protein, with a modest amount of healthy fat from the olive oil and the yogurt marinade. Carbs are minimal, all from the fresh salad vegetables.
How Grilled Chicken + Salad fits a desi diet
At ~340 calories with a big protein hit, this is a near-ideal weight-loss meal — filling, satisfying, and hard to overdo. If you need more energy (a training day, or a bigger appetite), add one roti or a small portion of brown rice for steady carbs. Keep the salad generous either way; it adds volume and crunch for almost no calories.
Grilled Chicken + Salad: full macro breakdown
A standard serving (grilled chicken breast portion + salad) works out to roughly:
| Nutrient | Amount (per serving) |
|---|---|
| Calories | ~340 kcal |
| Protein | ~38–42 g |
| Carbohydrates | ~6–8 g |
| Fat | ~14–16 g |
| Fiber | ~2–3 g |
This is the standout macro profile of the whole set: a protein-to-calorie ratio you’d otherwise associate with a strict bodybuilding meal, but built entirely from ordinary desi kitchen ingredients — yogurt marinade, grilled chicken breast, and fresh vegetables.
Grilled Chicken + Salad portion size comparison
| Portion | Calories | Protein | Best for |
|---|---|---|---|
| Salad only (no chicken) | ~60 kcal | ~2 g | Side dish |
| Half chicken portion + salad | ~230 kcal | ~24 g | Lighter meal or snack |
| Standard serving | ~340 kcal | ~40 g | Full weight-loss meal |
| Standard + 1 roti | ~440 kcal | ~43 g | Meal with added carbs (training day) |
| Double chicken + salad | ~560 kcal | ~68 g | High-protein bulking meal |
Tips for a lighter Grilled Chicken + Salad
- Go light on the dressing oil. A teaspoon of olive oil instead of a generous drizzle saves 40–50 calories without losing the salad’s freshness.
- Trim visible fat before marinating. Chicken breast is already lean, but trimming any remaining fat pockets keeps the fat count as low as possible.
- Skip sugary marinade add-ins. Stick to yogurt, lemon, and spices rather than honey or ketchup-based marinades, which quietly add calories.
- Bulk the salad, not the chicken. If you want a bigger plate, add more vegetables rather than doubling the chicken portion — you get more volume for far fewer calories.
Frequently asked questions about Grilled Chicken + Salad calories
Is grilled chicken salad good for weight loss?
Yes — it’s arguably the best weight-loss option in the entire desi rotation. At ~340 calories with ~40 g of protein and almost no carbs, it keeps you full while leaving plenty of room in a calorie deficit for other meals.
How much protein is in grilled chicken and salad?
Around 38–42 g per serving, mostly from the chicken breast itself. That’s close to the per-meal protein target many fitness plans recommend, all from one plate.
Is grilled chicken salad better than fried chicken for calories?
Considerably better — grilling adds no calories beyond a light oil brush, while frying can add 150–250 extra calories per portion depending on the batter and oil absorbed. The protein content is similar either way, so the cooking method is what matters here.
Can I eat grilled chicken salad every day?
Yes — it’s low in calories, high in protein, and low in carbs, which makes it one of the more sustainable everyday options if you’re managing weight. Varying the marinade and salad vegetables helps keep it from feeling repetitive.
What can I add to make grilled chicken salad more filling without many extra calories?
Adding volume through extra vegetables (more cucumber, tomato, or leafy greens) fills the plate for almost no calories. If you need more energy for the day, a single roti adds carbs for about 100 calories — a smaller cost than most other carb add-ins.
Related reading on Grilled Chicken + Salad
- Grilled chicken salad recipe — the full step-by-step for the dish behind these numbers
- Desi weight-loss meals — where this plate fits into a broader weight-loss meal plan
- Tandoori chicken + raita — another high-protein, grill-based option for variety
Get the exact calorie count for Grilled Chicken + Salad
Your chicken portion size and the exact oil in the dressing set the number. RotiAI computes the exact kcal for your grilled chicken + salad, and Sehat Mode builds a personalized desi diet plan around high-protein meals like this.
