Chicken Arugula Salad

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Chicken Arugula Salad for a low carb diet

Warmer weather means yummy green salads and lean proteins – something light and filling that won’t derail your weight loss goals. If you’re looking for a low carb keto diet salad, look no further than this yummy Chicken Arugula Salad!

This low carb chicken salad is so easy to make that it doesn’t really even need a recipe, but here it is just in case you need a step-by-step process on how to make it.

This Chicken Arugula Salad has been featured in a few of my previous 17 Day Diet Cycle 1 meal plans and I thought it was time to bring it to the community at large!

Lemon and Pepper go well with the arugula in this salad recipe

Low Carb Chicken Salad Ingredients

Like most of my recipes, this Chicken Arugula Salad is REALLY easy to make – it includes very few ingredients and it’s so simple that it makes the perfect lunch salad all week long because it takes very little time to prepare.

Here are a few key ingredients, which include:

  • Chicken
  • Arugula (or your favorite lettuce) 
  • Olive Oil
  • Lemon juice
  • Pepper
  • Parmesan Cheese

Arugula works well in this recipe because it’s peppery and goes well with lemon and parmesan cheese. 

However, if arugula is not your favorite, you can easily use your favorite lettuce.

You can use your favorite lettuce if you're not a fan of arugula

Low Carb Chicken Arugula Salad for the 17 Day Diet

If you’re eating low carb on the 17 Day Diet, then this Chicken Arugula Salad is perfect for all cycles of the diet.

No changes are necessary and you start enjoying this on cycle 1.

Are you new to the 17 Day Diet? If you’re not sure which foods are allowed when, make sure you check out my 17 Day Diet Cycle 1 Food List for all the info!

You can also check out my book on Amazon called Fast Track Your Weight Loss With the 17 Day Diet which has all the food lists (and a 7 day meal plan, too!).

Low Carb Chicken Arugula Salad is perfect for the 17 Day Diet

Low Carb Chicken Salad for the 17 Day Kickstart Diet

This chicken salad is perfect for the 17 Day Kickstart Diet as well!

You can eat this salad starting on the 10–Day Scrub Phase.

It’s day 10 that cheese is introduced, so that’s why you’re waiting until the last phase.

However, if you want this salad on day 1, skip the cheese and you’re good to go!

If you’re not sure which foods are allowed during each phase, make sure you take a look at my 17 Day Kickstart Diet Food List.

Keto Chicken Salad

Are you on the Keto Diet by chance?

If so, this  low carb chicken arugula salad can be eaten as is.

Depending on your macros, you may want to use a fattier piece of chicken for an easy upgrade on your fat (or just splash a little more olive oil over the top!). 

If you’re new to Keto or need a refresher on Keto low carb foods, make sure you check out my Keto Diet Food List.

This Keto Diet Chicken Salad is perfect for weight loss with a Ketogenic Diet

Low Carb Summer Salad Recipes

If you enjoy this tasty Chicken Arugula Salad and you’d like more ideas for Summer, make sure you check out these other amazing low carb salad recipes:

If you’re a fan of salad, make sure you check out my 7 Day Salad Diet Challenge for more ideas!

Did you make this Chicken Arugula Salad and enjoy it? If so, make sure you come back to review the recipe card below. If you’re on social, make sure you tag me @17ddblog so I can see your salad.

Low Carb Chicken Arugula Salad is peppery with a bit of lemon and perfect for weight loss

You can use your favorite lettuce if you're not a fan of arugula
Yield: 1 Salad

Chicken Arugula Salad

Prep Time: 10 minutes
Total Time: 10 minutes

This lemony and peppery salad is light and refreshing for warmer weather weight loss.


  • 1 Chicken breast, cooked and sliced
  • 2 Large Handfuls of Arugula or your favorite lettuce
  • 2 teaspoons Olive Oil
  • 2 teaspoons Lemon juice
  • Pinch of salt
  • Pepper to taste
  • 2 Tablespoons shredded or grated Parmesan cheese


  1. Add arugula to a large bowl. Set aside.
  2. In a small bowl whisk together lemon juice, olive oil, salt and pepper until well combined.
  3. Add mixture to arugula and lightly toss.
  4. Plate arugula, add chicken and sprinkle with parmesan cheese.


Approved for:

17 Day Diet - all cycles

17 Day Kickstart Diet - 10-Day Stabilize Phase (omit cheese for earlier phases)

Keto Diet

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