Chicken Ensalada

Chicken Ensalada is a refreshing and versatile salad originating from Latin American cuisine, featuring shredded or diced cooked chicken as the protein base. It typically combines crisp lettuce, tomatoes, onions, avocado, and sometimes corn or black beans, all tossed in a light vinaigrette or creamy dressing. The dish is a staple in many households and casual eateries across Mexico, Central America, and South America, often served as a main course or a hearty side.

🍽️ Nutrition at a glance

This dish is generally high in protein due to the chicken, with moderate healthy fats from avocado and dressing, and can be low to moderate in carbs depending on additions like beans or corn. It provides key nutrients such as lean protein, fiber, vitamins A and C from vegetables, and potassium from avocado. A typical serving ranges from 300 to 500 calories, making it a balanced, nutrient-dense meal.

Nutrition breakdown

Calories	350 kcal
Protein	28 g
Carbs	12 g
Fat	22 g
Fiber	4 g
Sugar	3 g
Sodium	480 mg
Vitamin A	120 mcg
Vitamin C	15 mg
Vitamin K	60 mcg
Calcium	80 mg
Iron	2.1 mg
Magnesium	45 mg
Potassium	350 mg
Zinc	2.5 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, Chicken Ensalada reflects the fusion of indigenous and Spanish influences in Latin American cooking, often adapted with local ingredients like jalapeños or cilantro. Nutritionally, it stands out as a customizable, low-glycemic option that supports muscle maintenance and satiety, making it popular in both everyday diets and health-conscious trends.