Chicken and Hemp Seed Salad: Post-Workout Lunch
Salad with grilled chicken and hulled hemp seeds: about 45 g of protein per serving, calculated from USDA records. Recipe, dressing, and meal prep.
This salad contains about 45 g of protein per serving, which is twice as much as the classic study needed to maximally stimulate muscle protein synthesis after resistance training. It consists of grilled chicken breast, fresh vegetables, and avocado, topped with a handful of hulled hemp seeds sprinkled on top just before serving. It takes 25 minutes to make, tastes good warm and cold, and can be stored in separate containers for several days in the fridge. Below you will find the proportions, the order of assembly, and conversions from food composition records. We also clarify two statements that often come up with post-workout meals containing hemp seeds, which have no basis in measurements.
KEY INFORMATION
• A serving contains about 45 g of protein: 39 g from 175 g of raw chicken breast and 6.3 g from 20 g of hulled hemp seeds (USDA, records 171077 and 170148).
• Muscle protein synthesis after resistance training peaked at 20 g of protein per serving (Moore et al., 2009).
• The PDCAAS of hulled hemp seeds is 63-66%, and lysine remains the first limiting amino acid (House et al., 2010).
• Sprinkle the seeds on top just before eating.
How much protein does this serving really provide?
About 45 g, calculated from raw weights. USDA record number 171077 states that skinless, boneless chicken breast contains 22.5 g of protein per 100 g, so 175 g, which is half of the 350 g used, provides about 39 g. Two tablespoons of hulled hemp seeds, about 20 g, add 6.3 g with 31.6 g of protein per 100 g in record 170148.
It is worth comparing this number with measurements, not slogans. Moore et al., Am J Clin Nutr, 2009 provided six young men after leg resistance training with drinks containing 0, 5, 10, 20, or 40 g of egg protein, and then measured muscle protein synthesis and albumin for four hours using a leucine infusion method. The response increased with the amount of protein and peaked at 20 g, and at 20 and 40 g, irreversible leucine oxidation significantly increased. Six participants is a small sample, so do not read this as norms, but the scale is well organized: this salad exceeds that threshold by two times.
What do hemp seeds contribute after strength training?
Fat, magnesium, and supplementation of the amino acid profile, though not in the sense that is often repeated in recipes. Twenty grams of hulled seeds contain about 9.8 g of fat and 140 mg of magnesium, as well as 0.43 g of leucine, which is about one-eighth of what chicken provides in this portion (3.26 g).
It should be clarified that the statement often found in texts about post-workout meals: that hemp seeds provide arginine and glutamine as essential amino acids. They are not essential amino acids: glutamine is endogenous, and arginine is at best conditionally essential, as a healthy adult’s body produces it on its own. There is indeed a lot of arginine in hemp seed, 4.55 g per 100 g, and Callaway, Euphytica, 2004 lists its exceptionally high level as a feature of this seed, but a high content of a component that is not lacking is different from supplementing a deficiency.
However, the quality of the protein is verifiable. House et al., J Agric Food Chem, 2010 tested thirty samples of hemp products and measured the PDCAAS at 63-66% for hulled seeds, with protein digestibility of 83.5-92.1%. They also found that lysine is the first limiting amino acid in all tested hemp products. In this salad, it does not matter, as chicken provides lysine in excess.
A broader perspective is provided by Morton et al., Br J Sports Med, 2018. They gathered 49 studies involving 1863 people and calculated that above about 1.62 g of protein per kilogram of body weight per day, additional intake does not increase lean body mass gains. A single meal does not determine anything; the total for the entire day does.
What do you need for two servings?
Grilling the chicken takes 10 minutes, assembling another 10. The only element requiring fire is the meat; the rest is assembled cold while it rests on the board.
- 2 chicken breasts, about 350 g total
- 3 handfuls of mixed greens or arugula, about 120 g
- 1 cucumber, about 200 g
- 150 g of cherry tomatoes
- half an avocado
- 4 tablespoons of hulled hemp seeds, 2 per serving
- 1 tablespoon of oil for grilling and salt, pepper, sweet paprika, and garlic powder
- 2 tablespoons of extra virgin olive oil, 1 tablespoon of lemon juice, and 1 teaspoon of honey for the dressing
When it comes to the seeds, be careful with the name: only hulled seeds, which are just the kernels, are used in the salad. Whole seeds have a hard shell and are simply tough in a raw dish. The avocado is not just a decorative addition, as explained below, so if you have to choose what to skip, leave it on the plate. The honey in the dressing can be omitted without harming the overall dish, but not the oil, as it is responsible for the absorption of pigments from the vegetables.
How to prepare the salad step by step?
We noticed when repeating this recipe that the only step that really changes the outcome is the three-minute resting of the meat on the board. Chicken cut immediately releases juices onto the board and makes the salad dry when mixed with the dressing.
- Prepare and grill the chicken. Two breasts, about 350 g total, pound to a thickness of 1.5 cm so they grill evenly. Rub with oil, salt, pepper, sweet paprika, and garlic powder. Grill on a well-heated pan for 4-5 minutes on each side until the juices run clear.
- Set the meat aside on a board. Remove the breasts from the pan and let them rest on a board for 3 minutes, uncovered. Only then cut into diagonal strips about a centimeter thick. Cutting immediately after removing from heat releases juices onto the board instead of keeping them in the meat.
- Prepare the vegetables. Rinse and dry three handfuls of mixed greens, about 120 g. Slice the cucumber, and halve the cherry tomatoes. Cut the avocado into slices just before assembling, as it darkens quickly. Soak thin rings of red onion in cold water for 5 minutes to mellow the sharpness.
- Make the dressing. In a jar, combine 2 tablespoons of extra virgin olive oil, a tablespoon of lemon juice or balsamic vinegar, a teaspoon of honey, salt, and pepper. Shake vigorously for 20 seconds. The dressing for the chicken should be distinctly acidic, otherwise, it gets lost under the fat of the meat and avocado.
- Assemble the salad and sprinkle with seeds. On plates, lay out the greens, then arrange the chicken strips, vegetables, and avocado slices on top. Drizzle the dressing evenly. Finally, sprinkle 2 tablespoons of hulled hemp seeds per serving on top and serve immediately, without mixing, to keep the seeds crunchy.
How to make this a meal prep for several days?
Grill 600 g of chicken at once and keep it in the fridge for up to three days, and assemble a fresh plate in five minutes each day. Cut hard vegetables in advance. Add lettuce and avocado only when eating, and hemp seeds at the very end.
The dressing is not just an aesthetic addition. Unlu et al., J Nutr, 2005 provided eleven healthy volunteers with a salad with 150 g of avocado added and without it, and then measured carotenoids in the triglyceride-rich lipoprotein fraction for 9.5 hours. The area under the curve was 15.3 times greater for beta-carotene, 7.2 times for alpha-carotene, and 5.1 times for lutein with fat. The oil from the avocado worked the same as the flesh, so it is the fat that works, not the fruit.
If you are looking for other variations of the same construction, check out our Caesar salad with hemp protein or salad with orange, arugula, and hemp seeds. We described a drinkable version instead of a meal in the recipe for protein shake with hemp protein.
Frequently Asked Questions
How much protein does this salad provide?
About 45 g per serving, calculated from raw weights. USDA record number 171077 states 22.5 g of protein per 100 g of skinless chicken breast, so 175 g provides about 39 g. Two tablespoons of hulled hemp seeds, about 20 g, add 6.3 g (record 170148).
Do you have to eat it right after the workout?
There is no hard evidence for that. Morton et al., Br J Sports Med, 2018 gathered 49 studies involving 1863 people and found that above about 1.62 g of protein per kilogram of body weight per day, supplementation does not contribute to gains in lean body mass. The daily balance matters, not the clock.
Do hemp seeds help with muscle recovery?
They provide protein and arginine, which Callaway, Euphytica, 2004 attributes a particularly high level in hemp seed, confirmed by USDA record value of 4.55 g per 100 g. However, arginine and glutamine are not essential amino acids, so they are not lacking in the diet like lysine or leucine.
Are hemp seeds a complete protein?
They contain all essential amino acids, but in uneven proportions. House et al., J Agric Food Chem, 2010 measured the PDCAAS of hulled seeds at 63-66% and found that lysine is the first limiting amino acid. In this salad, it does not matter, as chicken provides lysine in excess.
How to store ingredients for meal prep?
Keep grilled chicken in the fridge in an airtight container for up to three days, and cut hard vegetables, without lettuce and avocado, for up to two. The dressing in a sealed jar will last longer than the rest. Add lettuce, avocado, and hemp seeds only when assembling the plate.
This article is for informational and educational purposes and does not replace consultation with a doctor. If you are pregnant, breastfeeding, taking medications, or have chronic conditions, consult the use of supplements or herbs with a specialist.
Author: Michał Waluk · Published: 2026-06-22 · Updated: 2026-08-16
