Chicken or turkey, breaded, fried, garden salad with cheese, chicken and/or turkey, cheese, lettuce and/or greens, tomato and/or carrots, other vegetables, no dressing
Common food
Photo: Wikipedia
This is a light, satisfying salad built around crispy, breaded chicken or turkey pieces, tossed with fresh garden vegetables and a sprinkle of cheese. The contrast between the warm, crunchy protein and the cool, crisp lettuce and tomatoes creates a pleasing texture in every bite. With a balanced profile of protein and fats, it offers a more substantial and flavorful alternative to a plain green salad.
Calorie split: 21% protein · 21% carbs · 58% fat
↓ Full nutrition💚 Why it's loved
People love this dish for the comforting combination of crispy, savory chicken or turkey with the freshness of a garden salad, making it feel both indulgent and wholesome. It's a popular choice because it transforms simple ingredients into a complete, satisfying meal that appeals to a wide range of tastes.
⚠️ Watch-outs & how to enjoy it better
The breaded, fried protein can be higher in sodium and refined carbohydrates, which may concern those monitoring blood sugar or sodium intake. To counteract this, opt for a smaller portion of the breaded meat, increase the ratio of vegetables, and choose a vinegar-based dressing instead of a creamy one to add flavor without excess fat or sugar.
Key benefits
- Provides a good source of lean protein from poultry.
- Offers a mix of fresh vegetables for vitamins and fiber.
- The breaded coating adds a satisfying crunch and energy.
- Contains dietary fat from cheese and frying, aiding satiety.
- A versatile base that can be customized with different cheeses.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The technique of breading and frying meat for salads, like the Italian 'Milanese,' is believed to have been influenced by the breaded cutlets of Milan, which themselves were inspired by recipes from the Middle East.
Full nutrition (USDA data · scales with serving)
| Water | 77.8 g |
| Energy | 123 kcal |
| Protein | 6.5 g |
| Total lipid (fat) | 7.9 g |
| Carbohydrate, by difference | 6.5 g |
| Fiber, total dietary | 1.3 g |
| Total Sugars | 1.4 g |
| Calcium, Ca | 98.0 mg |
| Iron, Fe | 0.44 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 123 mg |
| Potassium, K | 260 mg |
| Sodium, Na | 217 mg |
| Zinc, Zn | 0.68 mg |
| Copper, Cu | 0.05 mg |
| Selenium, Se | 6.7 ug |
| Vitamin C, total ascorbic acid | 7.9 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.14 mg |
| Niacin | 1.6 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 33.0 ug |
| Folic acid | 1.0 ug |
| Folate, food | 32.0 ug |
| Folate, DFE | 34.0 ug |
| Choline, total | 17.2 mg |
| Vitamin B-12 | 0.18 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 253 ug |
| Retinol | 34.0 ug |
| Carotene, beta | 2435 ug |
| Carotene, alpha | 385 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 437 ug |
| Lutein + zeaxanthin | 1050 ug |
| Vitamin E (alpha-tocopherol) | 0.70 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 69.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.8 g |
| SFA 4:0 | 0.07 g |
| SFA 6:0 | 0.06 g |
| SFA 8:0 | 0.04 g |
| SFA 10:0 | 0.09 g |
| SFA 12:0 | 0.10 g |
| SFA 14:0 | 0.34 g |
| SFA 16:0 | 1.4 g |
| SFA 18:0 | 0.57 g |
| Fatty acids, total monounsaturated | 2.4 g |
| MUFA 16:1 | 0.12 g |
| MUFA 18:1 | 2.3 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.5 g |
| PUFA 18:2 | 1.4 g |
| PUFA 18:3 | 0.14 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 22.0 mg |
Amino acid profile (per 100g)
Estimated from Turnover, chicken- or turkey-, and vegetable-filled, reduced fat, frozen — USDA does not publish this profile for Chicken or turkey.
| Tryptophan | 0.16 g |
| Threonine | 0.41 g |
| Isoleucine | 0.47 g |
| Leucine | 0.80 g |
| Lysine | 0.61 g |
| Methionine | 0.23 g |
| Cystine | 0.13 g |
| Phenylalanine | 0.47 g |
| Tyrosine | 0.37 g |
| Valine | 0.53 g |
| Arginine | 0.51 g |
| Histidine | 0.30 g |
| Alanine | 0.45 g |
| Aspartic acid | 0.80 g |
| Glutamic acid | 2.2 g |
| Glycine | 0.38 g |
| Proline | 0.87 g |
| Serine | 0.42 g |
| Hydroxyproline | 0.00 g |
FAQ
Is this salad a good option for weight loss?
It can be, as it provides protein and fiber for fullness. However, the breaded, fried component adds calories and fat. To make it more weight-loss friendly, use a smaller portion of the breaded meat and load up on extra vegetables.
Can I make a healthier version at home?
Absolutely. You can bake or air-fry the breaded chicken or turkey instead of deep-frying it to significantly reduce the fat content. Using whole-grain breadcrumbs and a light hand with the cheese also helps.
What dressing pairs best with this salad?
A light vinaigrette, like a lemon-herb or balsamic, complements the crispy protein without overwhelming it. Creamy dressings like ranch or Caesar are popular but will increase the overall fat and calorie content.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.23 kcal/g · 21% calories from protein · 1.3 g fiber · 1.4 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.83 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.