Summer Berry & Avocado Chicken Salad: A Cortisol-Balancing, Anti-Inflammatory Power Meal
Summer meals should be light, vibrant, and leave you feeling nourished—not bloated or burned out. This high-protein chicken salad does just that. With antioxidant-rich summer berries, creamy avocado, and hormone-supportive healthy fats, it’s designed to help balance cortisol levels while keeping your energy steady all day long.
Whether you’re navigating a busy afternoon or planning your weekly lunches, this salad is quick to assemble (just 10 minutes!), packs in 35 grams of protein per serving, and uses fresh, seasonal ingredients that support your stress recovery from the inside out.
Why This Salad Helps Balance Cortisol
Chronic stress triggers elevated cortisol levels, which can lead to blood sugar crashes, inflammation, and fatigue. This salad was built to counter that cycle:
- Chicken provides lean, complete protein—key for steady blood sugar and cortisol regulation.
- Avocado adds monounsaturated fats and potassium to support adrenal health.
- Strawberries and blueberries are bursting with vitamin C and antioxidants that help lower inflammation and protect against stress-induced cellular damage.
- Hemp seeds and walnuts offer omega-3s and magnesium, two nutrients known to reduce cortisol and support nervous system resilience.
- The lemon-basil dressing combines olive oil (anti-inflammatory) and apple cider vinegar (blood sugar-stabilizing) for a simple yet powerful stress-supportive boost.
Seasonal Produce That Supports Your Wellness
This recipe is a celebration of late spring and early summer harvest:
- Strawberries are at their peak in May and June—rich in vitamin C and polyphenols.
- Blueberries provide anthocyanins that support brain and cardiovascular health.
- Fresh basil adds a fragrant, calming touch and contains adaptogenic compounds that may ease tension.
Pair this with crisp cucumber and hearty greens like spinach or arugula, and you’ve got a nutrient-dense bowl that delivers on flavor, function, and seasonal freshness.
Simple, Meal-Prep Friendly, and Fully Nourishing
This salad is ideal for:
- Quick lunches between meetings
- Post-workout recovery meals
- Meal prep for the week ahead
Toss everything in a large bowl, whisk up your lemon-basil dressing, and you’re good to go. For extra convenience, use shredded rotisserie chicken or batch-cooked grilled chicken.
Support Your Stress Recovery with Every Bite
If you’re working to heal your stress from the inside out, meals like this make a powerful impact. They help stabilize your energy, support your gut and hormones, and remind your body it’s safe to rest, digest, and thrive.
For more cortisol-balancing tools to reclaim your energy, grab your copy of my book Heal Your Stress from the Inside Out or learn how to work with me 1:1 through my signature coaching program.
Summer Berry & Avocado Chicken Salad with Lemon-Basil Dressing
Equipment
- mixing bowl
- knife
- cutting board
- whisk
- measuring cups
- measuring spoons
Ingredients
For the Salad:
- 2 cups shredded rotisserie or grilled chicken
- 1/2 avocado diced
- 1/2 cup sliced strawberries
- 1/4 cup blueberries
- 1/4 cup chopped cucumbers
- 2 tbsp toasted walnuts or pecans
- 2 tbsp hemp seeds
- 4 cups mixed greens arugula, spinach, or kale
For the Dressing:
- 2 tbsp olive oil
- 1 tbsp lemon juice
- 1 tbsp apple cider vinegar
- 1 tbsp chopped fresh basil
- 1 tsp Dijon mustard
- Sea salt & black pepper to taste
Instructions
- Whisk together dressing ingredients in a small bowl.
- Assemble the salad with mixed greens, chicken, avocado, berries, cucumber, walnuts, and hemp seeds.
- Drizzle dressing over salad and toss before serving.
