Rotisserie Chicken Protein Salad
Rotisserie Chicken Protein Salad
An EBT-friendly powerhouse salad that turns budget-friendly rotisserie chicken into a protein-packed meal. Perfect for meal prep!
Total Cost of Ingredients Used: $7.50-$10.50
(Cost reflects only what’s used in the recipe, not full package prices)
Ingredients:
- .5 rotisserie chicken (shredded)
- 2 hard boiled eggs (sliced)
- 1 can chickpeas
- 5 oz fresh spinach (drained and rinsed)
- 1 pint cherry tomatoes (halved)
- 1 avocado (sliced)
- 3 tbsp olive oil
- 1 lemon (juiced)
- 1 tbsp fresh herbs (parsley, dill, or cilantro) (chopped)
Ingredients are subject to availability at local stores. Unavailable items will be automatically substituted at best-effort.
Instructions
Make crispy chickpeas: Preheat oven to 400°F. Drain and rinse 1 can of chickpeas, pat completely dry. Toss with 1 tbsp olive oil, ½ tsp salt, and ½ tsp black pepper. Roast for 25-30 minutes until crispy, shaking pan halfway.
Hard boil eggs: While chickpeas roast, place 2-3 eggs in a saucepan, cover with cold water. Bring to boil, cover, remove from heat, let sit 10-12 minutes. Transfer to ice water, peel, and slice.
Prep vegetables & chicken: Wash and dry spinach. Halve cherry tomatoes. Peel and slice avocado (do this just before serving to prevent browning). Shred rotisserie chicken, discarding skin and bones.
Make lemon herb dressing: In a small bowl, whisk together 3 tbsp olive oil, juice of 1 lemon (about 2 tbsp), 1 tbsp chopped fresh herbs (parsley, dill, or cilantro), ¼ tsp salt, and ¼ tsp black pepper.
Assemble salads: Divide spinach among bowls or meal prep containers. Top with shredded chicken, sliced eggs, cherry tomatoes, avocado, and crispy chickpeas. Drizzle with lemon herb dressing just before serving.
A satisfying, protein-packed salad that makes rotisserie chicken go further.
This EBT-friendly salad transforms affordable rotisserie chicken into a complete, balanced meal with multiple protein sources. The crispy chickpeas add satisfying crunch, while the simple lemon-herb dressing brightens everything up. Perfect for meal prep – just store dressing separately and add avocado right before eating.
Budget Grocery List + Cost Breakdown
All items EBT-eligible. Prices based on Walmart/ALDI/Costco.
Proteins
Used in recipe: ½ rotisserie chicken ($3.50) + 2-3 eggs ($0.50) + 1 can chickpeas ($0.75)
Package cost: $7.00 (whole chicken) + $1.50 (dozen) + $0.75 (can) = $9.25 total
Vegetables & Greens
Used in recipe: 5 oz spinach ($1.00) + 1 pint cherry tomatoes ($1.50) + 1 avocado ($0.75)
Package cost: $2.00 (bag) + $1.50 + $0.75 = $4.25 total
Pantry & Dressing
Used in recipe: Olive oil ($0.30) + 1 lemon ($0.35) + fresh herbs ($0.25) + salt & pepper ($0.02)
Package cost: $3.00 + $0.50 + $1.00 + $1.00 = $5.50 total
Total Used in Recipe: $7.92-$10.52
Makes 3-4 meal-sized salads • Cost per serving: $1.98-$3.51
Note: Rotisserie chicken is often cheaper than raw chicken. Use the other half for sandwiches, soups, or another meal.
2-Star Fatty Liver Support Meal Plan – Balanced and Nourishing
1-Star Fatty Liver Support Meal Plan – Fresh and Focused
