This bright, whole-grain chicken and bulgur salad is the ultimate choice for a satisfying, heart-healthy meal prep. Packed with high-fiber bulgur wheat, lean chicken, and fresh vegetables, this salad is designed for long-lasting satiety and nutritional balance, containing only 244 calories per serving. Its simple, fresh flavor makes it a fantastic base for Mediterranean-style variations. Discover more heart smart chicken dishes in our healthy chicken recipes!
This recipe is an excellent addition to a healthy eating plan because it successfully combines lean protein, heart-healthy fats, and whole grains. The high-fiber bulgur wheat contributes to better blood sugar control and digestive health, while the low overall fat and sodium content keeps the recipe aligned with cardiovascular goals.
Yes, absolutely. Pre-cooked rotisserie chicken is an excellent time-saving choice. Just make sure to remove the skin before shredding or chopping the chicken to keep the fat content low.
Store the salad in an airtight container in the refrigerator for up to 3 days. Since the dressing is light (only lemon juice), it won’t get soggy right away. If you plan to store it longer, keep the lemon juice separate and toss it in just before serving.
Yes, you can substitute other whole grains like quinoa, brown rice, or farro for the bulgur. All of these offer similar high-fiber and whole-grain benefits. Just be sure to cook the substituted grain according to its package instructions before adding it to the salad.
While fresh is best for flavor, you can use bottled lemon juice or substitute with a tablespoon of white wine vinegar or apple cider vinegar if you prefer a sharper tang.
Try any of these flavorful recipes featuring whole grains for a satisfying high-protein, fiber-rich midday meal.
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Recipe yields 2 servings
Cook bulgur wheat according to package directions. Set aside.
In a medium bowl, combine broccoli, red onion, parsley and lemon juice. Stir in chicken breast. Add bulgur and season with black pepper to taste.
Serve warm.
Cooking Chicken: If you don’t have leftover pre-cooked chicken or purchased rotisserie chicken, you have several quick, heart-healthy ways to prepare it yourself:
Bulgur Prep: For the bulgur, instead of simmering, you can use the traditional soaking method. Place the bulgur in a bowl, pour boiling water over it (1:2 ratio, or cover by 1 inch), cover, and let it sit for 20–30 minutes until tender.
This salad is highly recommended for meal prepping due to its hearty ingredients.
This salad is hearty enough to be a standalone meal, but you can easily pair it with other heart-healthy options:
Swap bulgur wheat for an equal amount of cooked whole-grain couscous, farro, or quinoa if you need a gluten-free option.
If you prefer, replace the chicken breast with cooked turkey breast; for a vegetarian option, chickpeas or firm tofu that has been pressed and cubed.
Feel free to swap the broccoli for chopped cucumber, bell peppers, celery, or zucchini. Using frozen, thawed peas can also add a nice flavor and sweetness.
Use fresh dill, mint, or oregano in place of, or in addition to, the parsley to achieve a more distinctly Greek or Mediterranean flavor profile.