A healthy and whole food take on classic chicken tarragon salad: tender shredded chicken, creamy and tangy lemon dressing, licorish-y tarragon, sweet, crisp grapes, and crunchy earthy nuts. This is one of my go-to’s for an easy weeknight meal (just make some extra roasted chicken the night before), a nice change in lunches for a few days, or for a summertime get-together when you’re looking for a cool tasty main.

Why Chicken is So Good For You!

We all know that chicken is a tasty and fantastic source of protein, but do you know why it is so good for you? Chicken, along with many other sources of animal protein, such as beef, eggs and fish, are a complete source of protein. This means that all nine essential amino acids are present and available to you when you eat these foods. When it comes to nutrients, anything labeled as “essential” means that your body cannot make or synthesize this nutrient, so it must be provided to your body by the foods you eat.

As mentioned above, there are nine essential amino acids that we must eat everyday to provide our bodies energy as well as the building blocks necessary in everyday functions such as growth and repair, immune support, and in the synthesis of our hormones and neurotransmitters.

The nine essential amino acids and their roles are [1]:

1. Histidine: necessary for the production of histamine and also plays a role in nervous system health
2. Valine: necessary in energy production as well as muscle growth and repair
3. Phenylalanine: building block for neurotransmitters like dopamine and epinephrine (adrenaline), and in the production of other amino acids.
4. Leucine: necessary in stimulating wound healing, muscle repair, and blood sugar regulation.
5. Isoleucine: necessary in immune function and energy regulation.
6. Tryptophan: necessary building block for serotonin.
7. Methionine: necessary in detoxification, metabolism, and in your body’s ability to absorb selenium (supports thyroid health) and zinc (necessary in production of HCl in your stomach).
8. Threonine: necessary in skin and connective tissue health.
9. Lysine: necessary in hormone production and your body’s ability to absorb calcium (bone, heart, muscle and nerve health.)

Why Paleo?

I choose to use Paleo and Whole30-friendly ingredients because they have a tendency to be more whole food based and less processed than many other foods out there. Additionally these ingredients, such as no-sugar condiments like sugar-free ketchup, and sugar free mayonnaise do not contain refined sugars, which are inflammatory and can lead to blood sugar spikes. Switching to Paleo and Whole30 friendly ingredients can be a healthy and delicious way to eat a variety of whole, nutrient-dense foods, support your health and still get all the delicious flavor you crave without all the unnecessary sugar.

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FAQs

Q: Can I use a rotisserie chicken, including the dark meat, to make a classic chicken salad?

A: Yes, I prefer making my chicken salads with white meat since I think it has a better texture when combined with the creamy dressing, but you can use any part of the chicken you like!

Q: Does the tarragon have to be fresh in a chicken salad?

A: No, and you won’t need as much either. My general rule of thumb is about 1/2 tsp dried herbs to 1 TBSP fresh herbs.

Q: Does chicken salad keep well so I can make it ahead of time?

A: Oh yes, and it will last in the refrigerator up to 3-4 days for lunches all week!

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