High-Protein Caprese Chicken Salad — 42g Protein, Under $5
Caprese is one of the most elegant combinations in Italian cooking — tomato, fresh mozzarella, basil, olive oil — and this version makes it into a complete, high-protein lunch by adding sliced pan-seared chicken breast and a balsamic glaze drizzle that ties everything together. The combination of warm chicken against cool fresh mozzarella and ripe tomatoes creates a contrast that makes every bite different, and the balsamic glaze adds a sweetness and acidity that makes the whole plate feel considered and complete. At 42 grams of protein and under five dollars, this is the lunch that makes eating well feel like a genuine pleasure rather than a macro-tracking obligation.
Ingredients
Method
- Season the chicken breast on both sides with Italian seasoning, salt, and pepper.
- Heat olive oil in a skillet over medium-high heat. Cook the chicken for 5–6 minutes per side until golden brown and cooked through to 165°F (74°C).
- Rest the chicken for 3 minutes, then slice thinly on the diagonal.
- Arrange the tomato slices across a wide plate in a loose overlapping pattern.
- Alternate slices of fresh mozzarella between the tomato slices.
- Lay the warm sliced chicken over and between the tomato and mozzarella.
- Scatter fresh basil leaves generously over everything.
- Drizzle the extra virgin olive oil over the plate.
- Drizzle the balsamic glaze in a zigzag pattern over the entire plate.
- Finish with a pinch of flaky sea salt and cracked black pepper if using. Serve immediately.
Notes
Fresh mozzarella is the ingredient that makes this dish work — avoid the pre-shredded or processed versions which have a completely different texture and flavour. A ball of fresh mozzarella typically costs around two dollars and is worth every cent for a dish where it is the centrepiece. Balsamic glaze sold in a small bottle at most grocery stores lasts for months and costs around two to three dollars — it is one of the highest visual and flavour impact condiments per dollar in Italian-style cooking.
