Chicken and Avocado Salad with Lemon Dressing

This is what we eat when it's too hot to cook, or when I've forgotten to plan lunch, or when Xing just wants something fresh and crunchy. It's one of those meals that feels virtuous without being boring, and the best part is you can make it in the time it takes to boil the kettle.

I use a rotisserie chicken from the supermarket because life's too short to poach chicken breasts for a weekday lunch. The avocado makes it creamy, the lemon dressing gives it zing, and the whole thing comes together in about ten minutes.

Ingredients

• 200g cooked chicken breast, shredded or sliced (rotisserie chicken is perfect)
• 1 ripe avocado, sliced
• 100g mixed salad leaves (rocket, spinach, whatever's in the fridge)
• 1 small cucumber, sliced (about 100g)
• 10 cherry tomatoes, halved
• 2 tbsp pumpkin seeds or sunflower seeds
• 1 tbsp olive oil
• Juice of half a lemon
• 1 tsp Dijon mustard
• Salt and black pepper to taste
• Optional: 30g feta cheese, crumbled

Method

1. Prep the veg – Wash and dry your salad leaves. Slice the cucumber and halve the cherry tomatoes. If your avocado is rock-hard, this recipe won't work – wait a day.

2. Shred the chicken – If you're using a rotisserie chicken, pull the breast meat off and shred it with your hands or slice it with a knife. Discard the skin (or eat it as a cook's treat, I won't tell).

3. Make the dressing – In a small bowl or jar, whisk together the olive oil, lemon juice, Dijon mustard, and a pinch of salt and pepper. Taste it – if it's too sharp, add a tiny drizzle of honey (about 1/2 tsp, which adds minimal carbs).

4. Assemble the salad – Pile the salad leaves onto two plates. Top with the chicken, avocado slices, cucumber, and tomatoes. Scatter over the seeds and feta if using.

5. Dress and serve – Drizzle the lemon dressing over the top. Toss gently if you like, or leave it layered for a prettier presentation.

Why This Works for GD

This is a textbook low-GI meal: high protein from the chicken, healthy fats from the avocado and seeds, and minimal carbs. The vegetables add fibre and bulk without affecting blood sugar. The dressing has no sugar (unless you add a touch of honey, which is optional), and the whole thing is designed to keep you full without causing a spike.

Xing's readings after this are consistently good, and she doesn't get the mid-afternoon energy crash that used to happen with sandwich-based lunches.

Dad Notes

The first time I made this, I used an unripe avocado and it was like eating chunks of rubber. Don't do that. Press the avocado gently – it should give a little but not be mushy.

If you don't have rotisserie chicken, you can use leftover roast chicken, tinned chicken (drained well), or even poach a couple of chicken breasts in simmering water for 15 minutes. But honestly, rotisserie chicken is a game-changer for quick meals.

Xing likes this with feta, I prefer it without. The seeds are non-negotiable though – they add crunch and make it feel more substantial.

One day I ran out of lemon and used lime juice instead. Worked fine, just a slightly different flavour.

Variations

• Add boiled eggs: Slice a hard-boiled egg over the top for extra protein and richness.
• Swap the chicken: Use tinned tuna (in water, not oil) or cooked prawns instead.
• Make it Asian-inspired: Skip the lemon dressing and use a sesame oil, soy sauce, and rice vinegar dressing instead. Add some edamame beans and sesame seeds.
• Bulk it up: Add a small portion (30g uncooked weight) of cooked quinoa or bulgur wheat if you need more carbs. Test your levels first.

Storage

This salad is best eaten fresh, but you can prep the components ahead:

• Shred the chicken and store in an airtight container in the fridge for up to 2 days.
• Make the dressing and keep it in a jar in the fridge for up to 3 days. Shake before using.
• Don't slice the avocado until you're ready to eat, or it'll go brown.

If you must store the assembled salad, keep the dressing separate and add it just before eating.