Low Cal Canned Chicken Recipes For Summer Gatherings And Light Lunches
As summer approaches, so does the season for gatherings, picnics, and light lunches. When it comes to easy meal prep, canned chicken can be a lifesaver. It’s a convenient, low-calorie protein source that can be transformed into delicious dishes that everyone will enjoy.
In this article, we will explore a variety of low-cal canned chicken recipes perfect for summer gatherings and light lunches. From refreshing salads to savory wraps, these recipes will keep your meals light and flavorful without compromising on taste.
Recipe Overview
- Prep Time: 10 minutes
- Cook Time: 0 minutes (no cooking required)
- Total Time: 10 minutes
- Serving: 4 servings
Ingredients
- 1 (12.5 oz) can of low sodium chicken, drained
- 1/2 cup plain Greek yogurt
- 1 tablespoon Dijon mustard
- 1 tablespoon lemon juice
- 1/4 cup chopped celery
- 1/4 cup diced red bell pepper
- 1/4 cup chopped green onions
- Salt and pepper to taste
- 4 whole grain wraps or lettuce leaves for serving
Instructions
- In a medium mixing bowl, combine the drained canned chicken, Greek yogurt, Dijon mustard, and lemon juice. Mix until well combined.
- Add the chopped celery, diced red bell pepper, and chopped green onions. Stir until the vegetables are evenly distributed throughout the chicken mixture.
- Season with salt and pepper to taste. Adjust seasoning as needed.
- To serve, spread the chicken mixture onto whole grain wraps or lettuce leaves. Roll or fold as desired and enjoy.
Additional Canned Chicken Recipes
1. Canned Chicken Salad with Avocado
This creamy canned chicken salad is enriched with ripe avocado and fresh herbs, making it a perfect dish for summer gatherings. The combination of healthy fats from the avocado and protein from the chicken ensures a filling yet light meal.
Recipe Overview
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Total Time: 15 minutes
- Serving: 4 servings
Ingredients
- 1 (12.5 oz) can of low sodium chicken, drained
- 1 ripe avocado, mashed
- 1 tablespoon lime juice
- 1/4 cup chopped cilantro
- 1/4 cup diced red onion
- Salt and pepper to taste
- 4 whole grain pitas or tortillas
Instructions
- In a bowl, combine the drained canned chicken and mashed avocado.
- Add the lime juice, chopped cilantro, and diced red onion. Mix until combined.
- Season with salt and pepper to taste.
- Serve inside whole grain pitas or tortillas for a refreshing meal.
2. Canned Chicken and Quinoa Salad
This nutritious salad combines canned chicken with quinoa, vegetables, and a light vinaigrette. It’s a great option for a light lunch that is both filling and healthy.
Recipe Overview
- Prep Time: 20 minutes
- Cook Time: 15 minutes (for quinoa)
- Total Time: 35 minutes
- Serving: 4 servings
Ingredients
- 1 (12.5 oz) can of low sodium chicken, drained
- 1 cup cooked quinoa
- 1/2 cup cherry tomatoes, halved
- 1/4 cup diced cucumber
- 1/4 cup chopped parsley
- 2 tablespoons olive oil
- 1 tablespoon red wine vinegar
- Salt and pepper to taste
Instructions
- In a large bowl, combine the drained canned chicken, cooked quinoa, cherry tomatoes, cucumber, and parsley.
- In a small bowl, whisk together the olive oil, red wine vinegar, salt, and pepper.
- Pour the dressing over the quinoa salad and toss to combine.
- Serve chilled or at room temperature.
3. Canned Chicken Tacos
These quick and easy tacos are perfect for a last-minute gathering. The canned chicken makes for a speedy filling that can be topped with your favorite taco toppings.
Recipe Overview
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Total Time: 10 minutes
- Serving: 4 servings
Ingredients
- 1 (12.5 oz) can of low sodium chicken, drained
- 8 small corn tortillas
- 1 cup shredded lettuce
- 1/2 cup diced tomatoes
- 1/4 cup shredded cheese (optional)
- 1/4 cup salsa
- 1 avocado, sliced (optional)
Instructions
- Warm the corn tortillas in a skillet over medium heat for about 30 seconds on each side.
- In a bowl, mix the drained canned chicken with salsa for added flavor.
- Assemble the tacos by placing the chicken mixture onto each tortilla, then top with shredded lettuce, diced tomatoes, cheese, and avocado slices.
- Serve immediately and enjoy!
4. Canned Chicken Lettuce Wraps
For a low-carb option, try these canned chicken lettuce wraps. They are fresh, crunchy, and packed with flavor, making them perfect for a light summer lunch.
Recipe Overview
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Total Time: 15 minutes
- Serving: 4 servings
Ingredients
- 1 (12.5 oz) can of low sodium chicken, drained
- 1/4 cup hoisin sauce
- 1/4 cup shredded carrots
- 1/4 cup chopped bell pepper
- 1 tablespoon sesame oil
- 1 head of butter lettuce, leaves separated
Instructions
- In a mixing bowl, combine the drained canned chicken with hoisin sauce, shredded carrots, chopped bell pepper, and sesame oil.
- Mix until all ingredients are well combined.
- To serve, spoon the chicken mixture into the lettuce leaves and wrap or fold them.
- Enjoy these fresh wraps on a warm summer day.
Frequently Asked Questions
1. Can I use regular canned chicken instead of low sodium?
Yes, you can use regular canned chicken, but keep in mind that it will have a higher sodium content. Adjust other seasonings accordingly to maintain flavor balance.
2. How long can I store leftover canned chicken recipes?
Leftover canned chicken dishes can typically be stored in an airtight container in the refrigerator for up to 3 days. Always check for freshness before consuming.
3. Are these recipes suitable for meal prep?
Absolutely! Most of these recipes can be made in advance and stored in the refrigerator for easy grab-and-go lunches throughout the week.
4. Can I substitute fresh chicken for canned chicken in these recipes?
Yes, you can use cooked, shredded fresh chicken instead of canned chicken. Just be sure to season it well, as canned chicken is typically already seasoned.
These low-cal canned chicken recipes are a great way to enjoy light meals during summer gatherings. They are simple to prepare, flavorful, and satisfying. Whether you’re hosting a picnic or looking for a quick lunch, these dishes will keep you and your guests happy and nourished.
