Introduction
Panera’s Chicken Salad is a fan-favorite known for its fresh and vibrant ingredients, perfect balance of flavors, and satisfying texture. Whether you’re craving a light lunch or a protein-packed meal, this delicious chicken salad hits all the right notes. Made with tender chicken, sweet grapes, crunchy apples, and a creamy dressing, it’s a recipe that’s as healthy as it is tasty. You’re lucky if you’ve ever wanted to recreate this café classic at home! In this post, we’ll walk you through a simple, easy-to-follow Panera chicken salad recipe that captures all the deliciousness of the original. Enjoy a homemade version of this beloved salad that’s perfect for any occasion!
Why Panera’s Chicken Salad Is So Irresistible
The Perfect Combination of Ingredients
Panera’s chicken salad stands out because of its well-balanced ingredients, each contributing its unique flavor and texture. The beauty of this salad lies in the combination of fresh, high-quality elements that create a satisfying and delicious eating experience.
Tender Chicken:
The chicken forms the heart of this salad, providing a lean source of protein that makes it both filling and nourishing. It’s important to use freshly cooked or rotisserie chicken for maximum flavor. The chicken is typically shredded or chopped, which adds a nice texture that contrasts beautifully with the crispness of the vegetables and fruits.
Sweet Grapes:
One of the standout ingredients in Panera’s chicken salad is the addition of grapes. Each grape’s sweet, juicy burst adds a refreshing contrast to the savory chicken. This sweetness balances the richness of the dressing, creating a harmony of flavors. Red grapes are typically used, but green grapes can be an excellent alternative for a slightly tart twist.
Crisp Apples:
Adding a crunchy texture, apples bring freshness and a subtle sweetness to the salad. The apples contribute to the overall flavor and provide a satisfying crunch that contrasts with the creaminess of the dressing. A tart variety like Granny Smith or a sweet option like Fuji works best, balancing the salad between sweetness and tartness.
Crunchy Celery:
Celery offers a mild, fresh crunch that complements the softer ingredients in the salad. It adds a subtle earthy flavor, which works perfectly alongside the sweetness of the grapes and apples. Celery’s crispness helps balance out the creaminess of the dressing, giving the salad a satisfying texture profile from start to finish.
Creamy Dressing:
The dressing is where the magic happens, tying all the ingredients together. Typically made with a blend of mayonnaise and Dijon mustard, the dressing offers a rich, creamy base with a tangy kick. The mayo provides a smooth consistency, while the Dijon mustard adds depth and a slight spiciness that elevates the overall flavor. Some recipes may even incorporate a touch of honey for extra sweetness or lemon juice for added freshness.
Each ingredient in Panera’s chicken salad is vital, ensuring the dish is flavorful and well-balanced. Together, they create a harmonious blend of savory, sweet, and tangy flavors with various textures that keep each bite interesting. The perfect combination makes this chicken salad such a standout dish!
Health Benefits
Panera’s chicken salad is a delicious and satisfying meal and a wholesome option for those looking for a nutrient-packed dish. The ingredients used in this recipe come together to offer various health benefits, making it an excellent choice for anyone looking to enjoy a flavorful yet nutritious meal. Here’s how each component contributes to your health:
1. Protein-Packed Chicken:
Chicken, particularly lean cuts like chicken breast, is an excellent source of high-quality protein. Protein is essential for building and repairing tissues, supporting immune function, and maintaining muscle mass. Including chicken in your salad helps keep you full longer, making it an excellent option for a balanced meal or a post-workout recovery dish. The high protein content also helps stabilize blood sugar levels, preventing daily energy crashes.
2. Antioxidant-Rich Grapes:
Grapes, especially red and purple varieties, are loaded with antioxidants like flavonoids and resveratrol, which can help fight oxidative stress in the body. Antioxidants are known for protecting cells from damage caused by free radicals, potentially reducing the risk of chronic diseases such as heart disease and cancer. Grapes also offer natural sugars, making them a healthier alternative to processed sugars, which provides an energy boost without the crash.
3. Heart-Healthy Apples:
Apples are rich in dietary fiber, particularly soluble fiber like pectin, which can help lower cholesterol levels and improve heart health. They are also a great source of vitamin C, an essential nutrient that supports immune function and skin health. The high fiber content in apples also aids in digestion and helps promote feelings of fullness, making this chicken salad an excellent option for those looking to manage their weight.
4. Nutrient-Packed Celery:
Celery is low in calories and packed with nutrients such as vitamin K, potassium, and folate. Vitamin K is key in bone health and blood clotting, while potassium helps regulate blood pressure and supports proper muscle function. The fiber content in celery also promotes digestive health by keeping the digestive system moving efficiently and preventing constipation. Celery’s hydrating properties help refresh you, making it a great addition to the salad for overall well-being.
5. Healthy Fats from Mayonnaise (or Alternatives):
The mayonnaise used in this chicken salad provides healthy fats, particularly if you opt for varieties made with olive oil or avocado oil. Healthy fats are essential for brain function, hormone production, and absorbing fat-soluble vitamins like A, D, E, and K. If you’re looking for a lighter version, you can substitute regular mayo with Greek yogurt or a vinaigrette, which would still offer healthy fats while reducing calories.
6. The Benefits of Dijon Mustard:
Dijon mustard, often included in the dressing, adds more than just flavor—it also has potential health benefits. Mustard seeds are a good source of minerals like selenium and magnesium, which play a role in antioxidant defense and muscle function. Additionally, mustard has been shown to aid digestion and may even boost metabolism, making it a great addition to a healthy meal.
7. Low in Carbohydrates (If Served without High-Calorie Sides):
If you’re following a low-carb or ketogenic diet, Panera’s chicken salad can fit right into your meal plan. The salad is naturally low in carbohydrates, with most carbs from apples and grapes. By serving the salad alone or with a side of leafy greens instead of bread, you can keep the carb count low while still enjoying a satisfying and nutritious meal.
Panera’s chicken salad provides a wide range of health benefits—from boosting protein intake and antioxidants to supporting heart health and digestion. It’s a perfect example of how a delicious meal can contribute to your overall well-being, making it an excellent choice for those looking to eat healthy without sacrificing flavor.
Health Benefits
Panera’s chicken salad is not only a delicious and satisfying meal but also offers a variety of health benefits, making it an excellent choice for anyone looking to enjoy a nutritious dish. Let’s break down the health benefits of the key ingredients:
Protein-Packed Chicken
Chicken, particularly lean cuts like chicken breast, is an excellent source of high-quality protein. Protein is essential for building and repairing tissues, supporting immune function, and maintaining muscle mass. Including chicken in your salad helps keep you full longer, making it an excellent option for a balanced meal or a post-workout recovery dish. The high protein content also helps stabilize blood sugar levels, preventing daily energy crashes.
Antioxidant-Rich Grapes
Grapes, especially red and purple varieties, contain antioxidants like flavonoids and resveratrol. These antioxidants help fight oxidative stress in the body, potentially reducing the risk of chronic diseases such as heart disease and cancer. Grapes also offer natural sugars, making them a healthier alternative to processed sugars, which provides an energy boost without the crash.
Heart-Healthy Apples
Apples are rich in dietary fiber, particularly soluble fiber like pectin, which can help lower cholesterol levels and improve heart health. They are also a great source of vitamin C, an essential nutrient that supports immune function and skin health. The high fiber content in apples also aids in digestion and helps promote feelings of fullness, making this chicken salad an excellent option for those looking to manage their weight.
Nutrient-Packed Celery
Celery is low in calories and packed with nutrients such as vitamin K, potassium, and folate. Vitamin K is key in bone health and blood clotting, while potassium helps regulate blood pressure and supports proper muscle function. The fiber content in celery also promotes digestive health by keeping the digestive system moving efficiently and preventing constipation. Celery’s hydrating properties help refresh you, making it a great addition to the salad for overall well-being.
Healthy Fats from Mayonnaise (or Alternatives)
The mayonnaise used in this chicken salad provides healthy fats, particularly if you opt for varieties made with olive oil or avocado oil. Healthy fats are essential for brain function, hormone production, and absorbing fat-soluble vitamins like A, D, E, and K. If you’re looking for a lighter version, you can substitute regular mayo with Greek yogurt or a vinaigrette, which would still offer healthy fats while reducing calories.
The Benefits of Dijon Mustard
Dijon mustard, often included in the dressing, adds more than just flavor—it also has potential health benefits. Mustard seeds are a good source of minerals like selenium and magnesium, which play a role in antioxidant defense and muscle function. Additionally, mustard has been shown to aid digestion and may even boost metabolism, making it a great addition to a healthy meal.
Low in Carbohydrates (If Served without High-Calorie Sides)
If you’re following a low-carb or ketogenic diet, Panera’s chicken salad can fit right into your meal plan. The salad is naturally low in carbohydrates, with most carbs from apples and grapes. By serving the salad alone or with a side of leafy greens instead of bread, you can keep the carb count low while still enjoying a satisfying and nutritious meal.
Flavor Profile
The flavor profile of Panera’s chicken salad is one of the key reasons it’s so beloved. It balances a mix of savory, sweet, and tangy elements harmoniously, making each bite a delightful experience. Let’s break down the distinct flavors that make this chicken salad so irresistible:
Savory Chicken
The foundation of the salad’s flavor comes from the tender, savory chicken. Whether you use freshly cooked chicken breast or rotisserie chicken, it provides a subtle, meaty richness that anchors the dish. The chicken’s savory taste pairs perfectly with the other ingredients, ensuring the salad is satisfying and filling. It’s seasoned lightly to let the natural flavors of the chicken shine, offering a savory backdrop to the sweetness and tang of the other ingredients.
Sweetness from Grapes and Apples
A key element of the flavor profile is the natural sweetness of the grapes and apples. The grapes, especially red or purple, add a juicy sweetness that contrasts beautifully with the savory chicken. The small, plump grapes offer flavor with every bite, making the salad feel refreshing. Apples, typically a tart variety like Granny Smith or a sweet one like Fuji, add crunch and a subtle sweetness that balances the rich, creamy dressing. The combination of these fruits brings sweetness and depth to the flavor profile, providing a fresh contrast to the savory chicken and creamy dressing.
Creaminess from the Dressing
The dressing is the star ingredient that ties all the flavors together. Combining mayonnaise and Dijon mustard creates a smooth, creamy base with just enough tang. The mayonnaise provides richness, while the Dijon mustard adds a sharp, slightly spicy undertone that elevates the salad’s taste. The mustard also contributes a mild heat, cutting through the richness of the mayo and creating a balanced dressing that complements the sweetness of the fruits and the savoriness of the chicken.
Crunchy and Fresh Elements
The celery in the salad adds more than just a crunchy texture; it also contributes a subtle, refreshing flavor. Its mild, slightly bitter taste helps to break up the richness of the dressing and the chicken, providing a lightness to the dish. The crispness of the celery, combined with the juicy grapes and apples, adds a refreshing element that balances the creamy dressing, making the salad feel light and fresh despite its richness.
Tangy Kick from Dijon Mustard
The Dijon mustard adds creaminess to the dressing and contributes a tangy, zesty flavor. Its slight sharpness brings complexity to the overall taste, cutting through the richness of the mayonnaise and adding a touch of heat that enhances the other ingredients. This tangy kick is crucial in balancing the sweetness of the grapes and apples, preventing the dish from becoming overly sweet and ensuring that all the flavors remain well-rounded.
Subtle Saltiness
A light seasoning of salt enhances the natural flavors of the chicken and helps bring out the sweetness of the grapes and apples. It also works to balance the mustard’s tanginess and the mayo’s richness. While the salad doesn’t rely heavily on salt, the subtle saltiness helps elevate the other flavors, creating a more vibrant and layered taste.
Final Balance: Sweet, Savory, Creamy, and Tangy
Overall, the flavor profile of Panera’s chicken salad is a delightful interplay between sweet, savory, creamy, and tangy notes. The spicy chicken serves as the perfect base, while the sweetness from the grapes and apples provides contrast. The creamy dressing, enhanced with the sharpness of Dijon mustard, ties everything together. Finally, the crunch from the celery and the light seasoning of salt creates a balanced and harmonious dish that is as satisfying as it is flavorful. This perfect balance of flavors makes Panera’s chicken salad irresistible and ensures every bite is a treat.
How to Make Panera’s Chicken Salad at Home
- Panera Bread Official Website – This link provides visitors with the official Panera Bread site, where they can explore the brand’s menu and offerings, creating a connection between the homemade recipe and the original dish.
Gathering the Ingredients
The key to making a delicious homemade version of Panera’s chicken salad is in the quality and selection of the ingredients. Each component is crucial in achieving that perfect blend of flavors and textures. Here’s a detailed look at the ingredients you’ll need to gather to recreate this popular dish:
1. Chicken (Cooked or Rotisserie)
The star ingredient of this salad is, of course, the chicken. Choose boneless, skinless chicken breast or rotisserie chicken for the best flavor and texture. If you’re using fresh chicken breast, cook it by boiling, grilling, or pan-searing, ensuring it’s tender and juicy. Rotisserie chicken, already cooked and seasoned, is a convenient option that adds a smoky flavor to the salad. Once cooked, the chicken should be shredded or chopped into bite-sized pieces for easy incorporation into the salad.
2. Grapes (Red or Purple)
Grapes are essential for bringing a burst of sweetness and a refreshing juiciness to the salad. The best variety for this recipe is red or purple grapes, which are naturally sweeter and pair wonderfully with the savory chicken. You’ll want to wash them thoroughly and cut them in half to prevent them from overpowering the other ingredients. If you prefer a more tart flavor, green grapes can also be used, though they provide a slightly different taste experience.
3. Apples (Granny Smith or Fuji)
Apples contribute a delightful crunch and natural sweetness that balances the richness of the creamy dressing. Granny Smith apples add a tart contrast to the sweetness of the grapes, while Fuji apples offer a sweeter, milder flavor. Either option works well, but cut the apples into bite-sized chunks to ensure they blend seamlessly with the rest of the salad. Don’t forget to remove the cores before chopping them.
4. Celery
Celery is the ingredient that brings a fresh, crisp crunch to the salad, cutting through the creaminess of the dressing and complementing the sweet fruits. Choose fresh, firm celery stalks and cut them into thin slices or small dice to add texture without overwhelming the other ingredients. Celery also has a mild, slightly peppery flavor that enhances the overall balance of tastes in the salad.
5. Mayonnaise (or Greek Yogurt Alternative)
The creamy dressing ties all the ingredients together, and mayonnaise serves as the base for this component. Opt for high-quality mayonnaise made with simple ingredients for the most authentic flavor. If you’re looking for a healthier alternative, Greek yogurt can be used instead of mayo to create a lighter, tangier version of the dressing without sacrificing creaminess. You can mix both to strike the perfect balance between richness and tang.
6. Dijon Mustard
Dijon mustard adds a sharp, zesty flavor to the dressing, providing a tangy contrast to the sweetness of the fruits. This mustard has a subtle heat and acidity that brightens the entire salad, preventing it from feeling overly rich. A small amount goes a long way, so add it gradually and taste as you go. If you prefer a milder version, you can use yellow mustard instead, though Dijon is ideal for its depth of flavor.
7. Lemon Juice (Optional)
While not always included, a splash of fresh lemon juice can be added to the dressing to enhance the flavor. The acidity from the lemon helps balance the richness of the mayonnaise and mustard while providing a fresh, citrusy kick that pairs beautifully with the chicken and fruits. This addition is optional, but it can elevate the overall flavor profile of your homemade chicken salad.
8. Salt and Pepper
Seasoning is crucial for bringing out the best in all the ingredients. A pinch of salt and freshly ground black pepper will enhance the chicken’s and fruits’ natural flavors and help balance the creamy dressing. Be sure to taste and adjust the seasoning to your liking. It’s also a good idea to add a pinch of salt to the chicken while cooking it, as this ensures the chicken itself is flavorful.
9. Optional Garnishes (Parsley or Walnuts)
While not essential to the core recipe, sprinkling fresh parsley or a handful of chopped walnuts can add a lovely color and texture. Fresh parsley adds a burst of green and a mild herbal flavor, while walnuts provide a crunchy contrast to the creamy salad. You can also experiment with other nuts, such as pecans or almonds.
Step-by-Step Instructions
Creating Panera’s delicious chicken salad at home is a straightforward process that requires minimal prep and only a few steps. The key is to handle each ingredient carefully to ensure that the textures and flavors come together seamlessly. Here’s a step-by-step guide to help you make the perfect chicken salad:
Step 1: Prepare the Chicken
Start by cooking your chicken if it’s not already pre-cooked. If you’re using fresh chicken breasts, here’s a simple method:
- Boil the Chicken: Place the chicken breasts in a pot of water, add a pinch of salt, and bring it to a boil. Let the chicken cook for 12-15 minutes until it’s fully cooked and reaches an internal temperature of 165°F (74°C).
- Grill the Chicken: If you prefer a smoky flavor, grill the chicken on medium-high heat for about 6-7 minutes per side until the chicken is fully cooked.
- Shred the Chicken: Once cooked, rest for a few minutes before shredding it into bite-sized pieces. Remove the skin and bones and shred the meat using rotisserie chicken.
Step 2: Chop the Fruits and Vegetables
While the chicken is cooking or cooling, prep the other ingredients:
- Wash the Grapes: Rinse the grapes thoroughly. Slice them in half to make them easier to incorporate into the salad and to prevent them from overpowering the other flavors.
- Chop the Apples: Cut your apples into small, bite-sized chunks. If you prefer a bit of extra tang, opt for Granny Smith apples; if you want a sweeter profile, go for Fuji apples. No matter what kind you choose, remove the cores before chopping.
- Slice the Celery: Wash the celery stalks, remove any tough outer strings, and slice them into thin pieces. This will add a satisfying crunch and freshness to the salad.
Step 3: Make the Dressing
The dressing is where all the flavors come together. In a mixing bowl, combine the following:
- Mayonnaise: Add about 1/2 cup of mayonnaise as the base for the dressing. If you’re using Greek yogurt as a substitute, add about 1/3 cup for a lighter version.
- Dijon Mustard: Stir in 1-2 teaspoons of Dijon mustard for a bit of tang. Adjust the amount based on your personal preference for sharpness.
- Lemon Juice: Add one tablespoon of freshly squeezed lemon juice to bring some acidity to the dressing, balancing the richness of the mayo.
- Salt and Pepper: Season the dressing with a pinch of salt and freshly ground black pepper to taste. Start with a small amount and adjust as needed.
- Mix Well: Whisk all the ingredients together until smooth and well combined. Taste the dressing and adjust the seasoning if needed. You can add more mayo or yogurt if you like a creamier dressing.
Step 4: Combine the Ingredients
Now that all the components are prepared, it’s time to bring them together:
- Toss the Chicken: Add the shredded chicken in a large mixing bowl. This will form the base of your salad.
- Add the Fruits and Vegetables: Next, add the sliced grapes, chopped apples, and celery to the chicken. Toss everything gently to mix the ingredients evenly.
- Pour the Dressing: Drizzle the prepared dressing over the chicken and fruit mixture. Start with half of the dressing and toss gently, adding more until the salad reaches your desired level of creaminess. Avoid overdressing the salad, as it can become too rich.
Step 5: Taste and Adjust
After combining everything, taste your chicken salad. This is the perfect time to check if the seasoning is correct. Add more Dijon mustard or lemon juice if it needs more tang. If the salad feels too dry, add more dressing. Don’t forget to taste for salt and pepper, too.
Step 6: Serve and Garnish
Once the salad is well-mixed and seasoned to your liking, it’s time to serve:
- Serve Immediately: You can serve the chicken salad on a bed of leafy greens like lettuce or spinach for added freshness. It can also be enjoyed as a standalone dish or served in a sandwich, wrap, or a bowl with crackers.
- Optional Garnishes: Add a sprinkle of fresh parsley or a handful of chopped nuts (such as walnuts or almonds) for a crunchy texture and a burst of color. These garnishes enhance both the flavor and presentation of the salad.
Step 7: Chill (Optional)
If you prefer a chilled chicken salad, place it in the refrigerator for at least 30 minutes before serving. This gives the flavors time to meld and intensify, creating an even more flavorful dish.
Tips for Perfecting the Salad
While making Panera-style chicken salad at home is straightforward, several tips and tricks can elevate the dish to the next level. You can ensure that every bite has flavor and texture by fine-tuning the ingredients and preparation. Here are some helpful tips to perfect your chicken salad:
1. Use Rotisserie Chicken for Maximum Flavor
One of the easiest ways to enhance the flavor of your chicken salad is by using rotisserie chicken. This pre-cooked chicken is tender, juicy, and has a slightly smoky flavor, which can add depth to your salad. It also saves you time, as you don’t need to cook the chicken from scratch. If you’re short on time or don’t have access to rotisserie chicken, you can cook it yourself, but be sure to season it well before cooking to infuse extra flavor.
2. Opt for Fresh, Seasonal Ingredients
Using fresh and seasonal fruits and vegetables is a great way to enhance the flavor of your salad. Fresh apples and grapes, especially when in season, bring a vibrant sweetness and juiciness that make the salad feel more indulgent. Additionally, fresh celery adds a satisfying crunch, while using crisp, juicy grapes and firm apples will prevent the salad from becoming too mushy. When possible, buy organic produce for the best taste and nutritional value.
3. Balance the Dressing for Creaminess and Zing
The dressing combines all the flavors, so finding the right balance is essential. You can increase the mayonnaise or Greek yogurt ratio if you prefer a creamier dressing. On the other hand, if you enjoy a tangier, more refreshing salad, increase the amount of Dijon mustard or lemon juice. Be sure to taste the dressing before mixing it with the salad, and don’t hesitate to adjust the acidity or creaminess to your liking. A splash of apple cider vinegar can also enhance the dressing’s brightness.
4. Add Texture with Nuts or Seeds
Add a handful of chopped nuts or seeds for extra texture and flavor. Walnuts, almonds, or pecans work particularly well with this salad, as they add a satisfying crunch and a slightly earthy flavor that complements the sweetness of the fruits. If you prefer a more neutral crunch, sunflower or pumpkin seeds are also great options. Just be sure to add the nuts or seeds before serving, as they can lose their crunch if they sit in the dressing for too long.
5. Adjust the Salt and Pepper Gradually
When seasoning the chicken salad, it’s essential to taste as you go. Start with a pinch of salt and freshly ground black pepper, then add more. Seasoning the salad in stages allows you to control the flavor better and prevent over-seasoning. Remember, you can always add more salt or pepper later, but removing too much is hard once in the mix.
6. Use the Right Apple Variety for Your Taste
The choice of apple can make a significant difference in the flavor of your chicken salad. While Granny Smith apples provide a tart contrast to the sweet grapes and creamy dressing, Fuji apples offer a sweeter, milder flavor. Experiment with different apple varieties to find the one that suits your taste best. You could even combine a few varieties for a more complex flavor profile. Just slice the apples into small chunks to make them easier to mix and eat.
7. Don’t Overmix the Salad
When mixing the salad, be careful not to overdo it. Toss the chicken, fruits, and vegetables with the dressing until everything is evenly coated. Overmixing can cause delicate ingredients, like grapes and apples, to break down or become mushy. A light hand with the mixing ensures that the salad maintains its texture, and each bite offers a variety of flavors and textures.
8. Chill for Optimal Flavor
While you can enjoy the chicken salad immediately after mixing it, allowing it to chill in the refrigerator for 30 minutes to an hour will allow the flavors to meld together more deeply. This resting time helps the dressing absorb the ingredients, resulting in a more flavorful and cohesive salad. Cover the bowl with plastic wrap or a lid to keep the salad fresh while it chills.
9. Make It Ahead of Time
Chicken salad is one of those dishes that gets better the longer it sits, making it a great make-ahead meal. If you’re prepping for lunch or dinner the next day, you can prepare the salad in advance and store it in the refrigerator. Just wait to add the nuts or garnishes until right before serving to maintain their crunch. You can also prepare the chicken and chop the fruits and vegetables a day ahead, making the final assembly quick and easy.
10. Serve with the Right Accompaniments
While the salad is delicious, serving it with the right accompaniments can further elevate the meal. Try pairing it with whole-grain crackers, a fresh baguette, or a simple leafy green salad to round out the meal. For a heartier option, you can serve the chicken salad in a wrap, sandwich, or a hollowed-out avocado for a low-carb alternative. This versatility allows you to customize the meal to suit your preferences or dietary needs.
Conclusion
Recreating Panera’s delicious chicken salad at home is easier than you think, and the result is a flavorful, refreshing meal that can be enjoyed anytime. Whether you’re looking for a quick and light lunch, a meal prep option for the week, or a dish to share with family and friends, this recipe is versatile and satisfying. The combination of tender chicken, juicy fruits, crunchy vegetables, and creamy dressing will become a favorite in your recipe rotation.
We encourage you to give this recipe a try and share your experience! Don’t forget to customize it to your liking—adjusting the dressing or adding extra toppings. This chicken salad is the perfect solution if you love meal prep or want a lighter yet filling lunch.