Why Do Salads Never Keep Me Full? | High-Protein Chicken Larb Salad Recipe
- Laura
- Jun 30
- 4 min read
Salads are often seen as the "healthy option," especially if you're trying to lose weight.
But if you've ever eaten a salad for lunch only to find yourself searching the cupboards for biscuits or chocolate an hour later, you're definitely not alone.
The problem usually isn't that you're eating a salad.
It's that many salads simply don't contain enough protein, fibre or healthy fats to keep you satisfied.
A balanced salad should leave you feeling nourished and full—not counting down the minutes until your next snack.
That's exactly why I love this High-Protein Chicken Larb Salad. It's packed with lean chicken, fresh herbs, crunchy vegetables and healthy fats from toasted almonds, creating a colourful, flavour-packed meal that's just as satisfying as it is nutritious.
Why Do Some Salads Leave You Hungry?
Many shop-bought salads are built around lettuce, cucumber and tomatoes.
While vegetables are incredibly nutritious, they're naturally low in calories and protein.
If there's very little protein or healthy fat included, your meal may digest quite quickly, leaving you feeling hungry again not long afterwards.
Healthy eating isn't about making meals as small as possible.
It's about creating meals that leave you feeling satisfied while providing your body with the nutrients it needs.
The Secret to a Filling Salad
If you regularly find yourself hungry after lunch, try building your salads around these four simple ingredients:
🥩 Protein
Protein helps keep you feeling fuller for longer and supports the maintenance of muscle.
Great choices include:
Chicken
Turkey
Salmon
Tuna
Eggs
Tofu
Beans
Lentils
🥬 Plenty of Vegetables
Vegetables add colour, crunch, fibre and volume to your meals.
The more variety you include, the wider range of nutrients you'll enjoy.
🥜 Healthy Fats
Healthy fats help make meals more satisfying while adding flavour and texture.
Try adding:
Nuts
Seeds
Avocado
Olive oil
🍋 Flavour
Healthy food should never feel boring.
Fresh herbs, citrus, spices and homemade dressings can completely transform a simple salad without relying on heavy sauces.
High-Protein Chicken Larb Salad Recipe
Serves: 4
Preparation time: 25 minutes
Ingredients
Salad
2 tbsp groundnut oil (or sunflower oil)
500g ground chicken
1 red onion, sliced
2 cloves garlic, crushed
1 stalk lemongrass, grated
1 bunch fresh coriander, leaves separated from stems
2 tbsp tamari sauce
1 bunch Thai basil leaves
150g mixed salad leaves
250g mixed tomatoes, halved
55g toasted almonds, chopped
Lime Dressing
Juice of 2 limes
2 tbsp fish sauce
1 bird's eye chilli, finely sliced
½ tsp palm sugar
Method
Heat the groundnut oil in a large frying pan over a high heat.
Add the chicken and cook for 6–8 minutes until golden brown.
Stir in the onion, garlic, lemongrass and coriander stems and cook for a further 2–3 minutes.
Add the tamari sauce and cook for another 2–3 minutes before removing from the heat.
To make the dressing, mix together the lime juice, fish sauce, chilli and palm sugar in a small bowl.
Arrange the salad leaves, tomatoes and Thai basil in four bowls.
Top with the cooked chicken mixture, sprinkle over the toasted almonds and drizzle with the lime dressing before serving.
Nutrition (Per Serving)
Calories: 385 kcal
Protein: 28g
Carbohydrates: 12g
Fat: 25g
With 28g of protein per serving, this salad is designed to leave you feeling much more satisfied than many traditional salads.
Meal Prep Tips
This recipe is perfect for preparing ahead.
Store the chicken separately from the salad and dressing in airtight containers in the fridge for up to three days.
Assemble everything just before eating to keep the salad crisp and fresh.
It's an ideal lunch to prepare in advance for busy working weeks.
Evidence Corner
There are three reasons this salad is likely to feel more satisfying than many traditional salads:
✅ It contains a generous source of protein from chicken.
✅ It provides healthy fats from toasted almonds.
✅ It's packed with herbs and vegetables, adding fibre, flavour and variety.
Balanced meals that combine protein, vegetables and healthy fats are often much more satisfying than meals built around vegetables alone.
Frequently Asked Questions
Is chicken salad good for weight loss?
Chicken salad can absolutely be part of a healthy weight loss diet. The key is building a balanced salad that includes protein, vegetables and appropriate portions of healthy fats rather than relying on lettuce alone.
Can I meal prep Chicken Larb Salad?
Yes. Store the cooked chicken, dressing and salad separately before combining when you're ready to eat.
Can I make this recipe gluten free?
Yes. Simply use a gluten-free tamari sauce, which is already included in this recipe.
Can I swap the chicken?
Absolutely. Turkey mince works well, while tofu or plant-based mince can be used for a vegetarian alternative.
More Healthy Recipes You'll Love
Looking for another satisfying summer dinner? This easy soy grilled steak is packed with flavour and contains 36g of protein per serving.
→ Try my Healthy High-Protein Soy Grilled Steak Recipe
Looking for a refreshing summer snack? This Frozen Yogurt Bark is packed with protein and perfect for warm days.
→ Try my High-Protein Frozen Yogurt Bark Recipe
Looking for More Healthy Summer Recipes?
This High-Protein Chicken Larb Salad is taken from my Summer Table Recipe Collection, a digital recipe book featuring 20 balanced recipes designed to make healthy eating simple, satisfying and enjoyable.
Inside you'll find:
✔️ High-protein meals
✔️ Fresh summer lunches and dinners
✔️ BBQ favourites
✔️ Healthy snacks and drinks
✔️ Everyday recipes made with simple ingredients
Healthy eating doesn't have to mean bland meals or tiny portions.
It's about creating balanced meals that leave you feeling satisfied, energised and able to enjoy food while working towards your goals.
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