Chicken and hemp seed salad – post-workout lunch

A post-workout meal should provide at least 25 g of protein within 1–2 hours after exercise. This salad delivers over 40 g – from grilled chicken and hulled hemp seeds, which provide a complete amino acid profile that many plant proteins lack. Ready in 25 minutes, delicious hot or cold, perfect for takeout. I will show you how to put it together and why hemp seeds are one of the best additions to a post-strength training meal.

KEY INFORMATION
• Hemp seeds contain about 31 g of protein per 100 g and all 9 essential amino acids (House et al., Food Chemistry, 2010).
• A 20 g serving of hemp seeds provides about 6 g of protein, 8 g of fat, and an omega-6:omega-3 ratio of 3:1 (Callaway, Euphytica, 2004).
• Breakfast or lunch with over 25 g of protein reduces hunger throughout the day by about 15–20% (Leidy et al., AJCN, 2015).
• Hemp seeds contain arginine and glutamine that support muscle recovery after exercise (House et al., Food Chemistry, 2010).

Why do hemp seeds enhance the post-workout chicken salad?

Grilled chicken is an excellent source of leucine – an amino acid that directly activates muscle protein synthesis. A chicken breast (175 g) provides about 38 g of protein. A handful of hulled hemp seeds adds 6 g more – but most importantly, it brings omega-3 and omega-6 fatty acids in a 3:1 ratio, which Callaway (Euphytica, 2004) indicates as having an anti-inflammatory effect. After intense strength training, muscles need both: protein for rebuilding and omega acids to control micro-inflammatory damage.

House et al. (Food Chemistry, 2010) confirm that hemp seeds contain all 9 essential amino acids, including arginine which supports nitric oxide production and glutamine which accelerates glycogen recovery after endurance exercise. Combined with chicken, they create a post-workout meal suitable for both strength and endurance training. Leidy et al. (AJCN, 2015) demonstrated that a meal with over 25 g of protein reduces hunger for several hours by about 15–20% – this salad easily exceeds that threshold.

From our experience, cutting the chicken after a 3-minute rest on the board (instead of immediately after removing it from the pan) results in noticeably juicier meat. The juices retreat back into the muscle fibers instead of flowing out onto the board. In the salad, the difference is clear – the chicken does not become dry and rubbery when mixed with the dressing.

Nutritional values – what does this serving provide?

One serving of the salad (175 g of grilled chicken, 20 g of hemp seeds, mixed greens, cucumber, cherry tomatoes, 2 tablespoons of dressing) provides about 450–490 kcal, 42 g of protein, 20 g of fat, and 14 g of carbohydrates. Macro proportions: protein/fats/carbohydrates – 37/40/12%. Fiber from vegetables and seeds: about 6 g. Magnesium from hemp seeds covers about 25% of the daily requirement.

Ingredients – what do you need?

Proportions for 2 servings. Chicken grilling time: 10 minutes. Assembly time: 10 minutes.

• 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
• 1/2 avocado (optional)
• 4 tablespoons of hulled hemp seeds (2 per serving)
• 1 tablespoon of oil for grilling chicken
• salt, pepper, sweet paprika, granulated garlic for chicken
• 2 tablespoons of extra virgin oil for the dressing
• 1 tablespoon of lemon juice or balsamic vinegar
• 1 teaspoon of honey
• salt and pepper for the dressing

How to prepare a salad with chicken and hemp seeds – step by step?

Chicken is the only element that requires cooking. You can assemble the salad while the meat rests on the board.

Step 1. Prepare the chicken. Pound the breasts to a thickness of about 1.5 cm – this ensures even and quicker grilling. Rub with oil, salt, pepper, sweet paprika, and granulated garlic. Grill on a well-heated grill pan or regular pan for 4–5 minutes on each side. The juices should be clear, not pink.

Step 2. Rest the chicken. Remove the chicken from the pan and place it on a board for 3 minutes – do not cover. This step is crucial for juiciness. After 3 minutes, slice it into diagonal strips about 1 cm thick.

Step 3. Prepare the lettuce and vegetables. Rinse and dry the salad mix. Slice the cucumber, halve the cherry tomatoes. Cut the avocado into slices just before assembling the salad. If adding red onion, slice it very thinly and soak in cold water for 5 minutes – this reduces the sharpness.

Step 4. Make the dressing. In a jar, combine oil, lemon juice, honey, salt, and pepper. Shake vigorously for 20 seconds. Taste – the dressing for the chicken should be distinctly acidic to balance the richness of the meat.

Step 5. Assemble the salad. On plates, lay out the lettuce. Arrange the strips of chicken, vegetables, and avocado. Drizzle the dressing evenly. Top with 2 tablespoons of hulled hemp seeds for each serving.

Step 6. Serve immediately. The salad is best right after assembling. For takeout, pack the chicken, vegetables, and dressing separately in airtight containers. Keep the hemp seeds separate to prevent moisture absorption.

Tips and variations

Chicken salad is a classic meal prep recipe. Here are a few noteworthy modifications:

Tuna version. Canned tuna (drained) is a quicker alternative to chicken – no cooking, 5 minutes of preparation. Good quality tuna in oil provides a similar protein profile (about 25 g per 100 g) along with omega-3 DHA and EPA, which hemp seeds do not contain.

Tofu version (vegan). Marinate firm tofu for 20 minutes in soy sauce with ginger and garlic. Bake at 200°C for 20 minutes or fry until golden. Tofu combined with hemp seeds provides a complete amino acid profile for a fully plant-based version.

Meal prep for 3 days. Cook 600 g of chicken at once. Store in the refrigerator for up to 3 days in an airtight container. Prepare a fresh salad in 5 minutes every day. Keep the dressing separate, adding hemp seeds just before eating.

Also compare our Caesar salad with hemp protein – another version of a protein salad with hemp products.

Frequently Asked Questions

How much protein does the chicken and hemp seed salad provide?

A serving with 175 g of grilled chicken and 20 g of hemp seeds provides about 40–44 g of protein. The seeds contribute about 6 g of protein (USDA FoodData Central, 2023). This level corresponds to the recommendation of 25–30 g of protein per post-workout meal (Leidy et al., AJCN, 2015).

When to eat the post-workout salad with hemp seeds?

Ideally within 1–2 hours after strength training. The protein from chicken and hemp seeds provides essential amino acids, including leucine necessary for muscle protein synthesis (House et al., Food Chemistry, 2010).

Do hemp seeds help with muscle recovery?

Hemp seeds contain all 9 essential amino acids, including arginine and glutamine that support recovery (House et al., Food Chemistry, 2010). The PDCAAS is about 0.66 – higher than pea protein (0.59). Combined with chicken, they create a complete protein profile for a post-workout meal.

How to store chicken salad for meal prep?

Store grilled chicken separately in the refrigerator for up to 3 days. Cut vegetables (without lettuce) should be kept separately for up to 2 days. Add lettuce and hemp seeds directly before serving. The dressing in a jar will last in the refrigerator for up to 5 days (USDA FoodData Central).

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: 2026-05-04 · Updated: 2026-05-04