High-Protein Chicken & Chickpea Salad – Liver-Friendly Recipe for NAFLD

If you’re aiming to improve liver health or manage Non-Alcoholic Fatty Liver Disease (NAFLD), the right food choices can make all the difference. This High-Protein Chicken & Chickpea Salad is designed to nourish your body while being gentle on the liver. It’s rich in lean protein, packed with fibre, and full of heart-healthy fats — a perfect combination for metabolic balance and long-term wellness.

This meal is ideal for lunch or dinner and works well for anyone focused on weight management, liver repair, or overall clean eating. It’s simple, satisfying, and scientifically balanced to support liver function.

Ingredients (Serves 3)

1 onion – sliced
1 tomato – diced (half for sautéing, half for salad)
½ cucumber – small, sliced
3–4 baby mushrooms – sliced
¼ cup corn kernels
10–12 lettuce leaves – sliced
½ cup unsalted mixed nuts (peanuts, almonds, cashews)
400 g boiled chicken (or 300 g paneer for vegetarian version)
1 large cup boiled chickpeas (approximately 300 g)
2 tsp black or green olives – sliced
3 tbsp Greek yogurt or curd
2 tsp feta cheese – crumbled
1 tsp olive oil
2 tsp cumin seeds
½ tsp paprika powder
¾ tsp red chilli powder (or to taste)
1 tsp mango powder (amchur)
¾ tsp salt
2 tbsp coriander powder

Method

Sauté vegetables:
Heat olive oil in a non-stick pan. Add sliced onions, mushrooms, corn, and half the diced tomato.
Sauté for about 2 minutes until slightly soft.

Add protein:
Stir in boiled chicken,chickpeas and spices. Cook for another 2 minutes to absorb flavours, then set aside to cool slightly.

In a large bowl, mix Greek yogurt, cucumber, the remaining tomato, lettuce, feta cheese, olives, and mixed nuts. Toss gently.

Serve fresh as a warm salad or refrigerate for 15–20 minutes before serving for a cool, refreshing meal.
Add the chicken–chickpea mixture to the salad bowl. Mix well until everything is evenly coated.

Nutrition Breakdown (Per Serve)

Nutrient	Amount
Calories	~420 kcal
Protein	~40 g
Carbohydrates	~28 g
Dietary Fibre	~8 g
Total Fat	~16 g
Saturated Fat	~3 g
Sodium	~340 mg
Cholesterol	~65 mg

(Values are approximate and may vary slightly based on ingredients used.)

Why This Recipe Supports Liver Health

High in lean protein:
Chicken and chickpeas offer essential amino acids that help repair liver cells and improve fat metabolism.

Low in unhealthy fats:
Prepared with olive oil and nuts, the fats here are mostly monounsaturated — beneficial for reducing inflammation and improving liver enzymes.

Rich in fibre and antioxidants:
Vegetables, chickpeas, and nuts support gut health and assist in fat breakdown. Fibre helps remove excess cholesterol and improves insulin sensitivity.

Contains probiotics:
Greek yogurt provides live cultures that support a healthy gut microbiome, which in turn improves liver function.

Low glycaemic and balanced:
With no refined sugar or heavy starches, this recipe helps stabilise blood sugar levels — crucial for NAFLD management.

Tips for Best Results

Use skinless chicken breast for a leaner version.
Can add lemon juice or fresh herbs for extra flavour and vitamin C.
Vegetarians can substitute chicken with tofu or extra chickpeas.
Avoid adding creamy dressings or extra cheese to keep it light and liver-friendly.

Keywords

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Hashtags

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