Char-grilled Chicken Salad Drizzled With Olive Oil Vinaigrette For Ulcerative Colitis



Prep time


Cooking time






  • For the Salad:
  • 2 boneless, skinless chicken breasts

  • 6 cups mixed salad greens (e.g., lettuce, spinach, arugula)

  • 1 cup cherry tomatoes, halved

  • 1 cucumber, sliced

  • 1/2 red onion, thinly sliced

  • 1/4 cup Kalamata olives, pitted and sliced

  • 1/4 cup feta cheese, crumbled

  • Salt and pepper to taste

  • For the Char-Grilled Chicken Marinade:
  • 2 tablespoons olive oil

  • 2 cloves garlic, minced

  • 1 teaspoon dried oregano

  • Juice of 1 lemon

  • Salt and pepper to taste

  • For the Olive Oil Vinaigrette:
  • 1/4 cup extra-virgin olive oil

  • 2 tablespoons balsamic vinegar

  • 1 teaspoon Dijon mustard

  • 1 clove garlic, minced

  • Salt and pepper to taste


  • In a bowl, combine the ingredients for the char-grilled chicken marinade: olive oil, minced garlic, dried oregano, lemon juice, salt, and pepper.

  • Place the chicken breasts in a resealable plastic bag or a shallow dish. Pour the marinade over the chicken, seal the bag or cover the dish, and refrigerate for at least 30 minutes to marinate.

  • Preheat your grill or grill pan over medium-high heat. Remove the chicken from the marinade and grill for about 6-7 minutes per side, or until the internal temperature reaches 165°F (75°C) and the chicken is cooked through. Remove from the grill and let it rest for a few minutes before slicing.

  • While the chicken is grilling, prepare the olive oil vinaigrette. In a small bowl, whisk together the extra-virgin olive oil, balsamic vinegar, Dijon mustard, minced garlic, salt, and pepper. Set aside.

  • In a large salad bowl, combine the mixed greens, cherry tomatoes, cucumber slices, red onion, Kalamata olives, and crumbled feta cheese.

  • Slice the grilled chicken into thin strips.

  • Drizzle the olive oil vinaigrette over the salad and toss gently to coat all the ingredients.

  • Divide the salad among serving plates and top each with the sliced char-grilled chicken.

  • Season with additional salt and pepper if desired.

  • Season with additional salt and pepper if desired.

Hey there health-conscious foodies!

Let’s dive into the world of ulcerative colitis, a not-so-friendly guest in the realm of chronic inflammatory bowel diseases.

But hey, we’ve got some tasty tricks up our sleeves to make life a bit easier.

You see, when it comes to managing ulcerative colitis, what you put on your plate plays a starring role. 

Your dietary choices can make a world of difference in how you feel. So, buckle up, because we’re about to explore why what you eat matters.

You might be pondering, “What sets apart a char-grilled chicken salad with a drizzle of olive oil vinaigrette?”

Stay tuned, because this delectable pairing is more than a mere tasty meal.

It’s a secret weapon from the 7 days meal plan for Ulcerative Colitis in managing and keeping those pesky symptoms at bay.

Let’s uncover the tasty truth together! 

Understanding Ulcerative Colitis: The Inside Scoop

Female touching her stomach having stomach pain

Your digestive system is like a well-choreographed dance, but when ulcerative colitis crashes the party, things can get a bit chaotic

Ulcerative colitis is a chronic inflammatory bowel disease that has a knack for causing trouble in your colon and rectum.

It’s a bit like your body’s immune system mistakenly thinking these areas are invaders and launching an all-out attack.

Now, here’s the scoop on why this matters: ulcerative colitis can bring some not-so-fun symptoms to the table, like abdominal pain, diarrhea, and fatigue.

But don’t worry, we’re not here to dwell on the gloomy side of things.

Instead, let’s focus on the power of your plate!  By making a meal prep guide for ulcerative colitis, you can help manage those ulcerative colitis symptoms and regain some control over your life.

One delicious way to do that? You guessed it – our char-grilled chicken salad with that luscious olive oil vinaigrette.

Stick with us, and you’ll soon see why it’s a game-changer! 

The Role of Diet in Ulcerative Colitis Management: Your Food, Your Health

Food map diet on a table

It’s time to delve deeper into the connection between your diet and managing ulcerative colitis.

Think of your body as a finely tuned machine, and the fuel you choose can either keep it humming smoothly or make it sputter.

So, let’s talk about the elephant in the room – dietary choices. They wield significant power when it comes to your overall well-being, especially if you’re dealing with ulcerative colitis.

Now, imagine your digestive system as a sensitive garden. Some foods act like nurturing rain, while others can be a storm of trouble.

Ulcerative colitis can be triggered or soothed by what you eat, and that’s where your dietary choices come into play.

We’ll explore what foods to embrace and which ones to avoid in just a bit. However, it’s essential to keep in mind that there’s no universal solution.

 Each person with ulcerative colitis may react differently to various foods, so it’s about finding what works best for you.

Stay with us, because we’re about to reveal the secrets of managing your symptoms with the power of your plate. 

Avoiding Trigger Foods: Taming the Ulcerative Colitis Beast

Woman avoiding doughnuts for diet

Now that we’ve got the basics down, it’s time to talk about those tricky trigger foods.

Think of them as the culprits that can set off a flare-up of ulcerative colitis symptoms.

But don’t worry, we’re not here to rain on your culinary parade. We’re here to help you make informed choices that keep those symptoms at bay.

First off, what are trigger foods? They’re the troublemakers, the foods that can irritate your digestive system and stir up inflammation in your gut.

They vary from person to person, so it’s crucial to identify your own triggers.

For some, it might be spicy foods like the spicy fish tacos that send their gut into a frenzy, while for others, it could be dairy products or high-fiber goodies.

In the world of ulcerative colitis, knowledge is your best friend.

So, we’ll arm you with tips and insights to help you pinpoint your trigger foods and navigate your dietary choices like a pro.

Stick around to become the master of your own menu! 

The Potential Benefits of Char-Grilled Chicken: Your Gut’s Best Friend

Grilled Chicken legs

Alright, let’s shift our focus to a star player in the ulcerative colitis-friendly diet – char-grilled chicken.

Why char-grilled, you ask? Well, it’s not just about the mouthwatering flavor; it’s about what this lean protein can do for your digestive system.

Char-grilled chicken is like a gentle hug for your inflamed gut.

Unlike heavily processed or fatty meats that can be hard to digest, lean chicken is easy on your tummy.

It’s like giving your digestive system a well-deserved break. But it’s not just about ease of digestion.

Char-grilled chicken is packed with protein, which is crucial for repairing and rebuilding tissues – something that’s extra important if you’re dealing with the inflammation associated with ulcerative colitis.

Foods with high protein helps ease the ulcerative colitis, so bettter if you can prepare a meal prep plan for high proteins foods.

Plus, it’s versatile! You can toss it into salads, or sandwiches, or simply enjoy it on its own.

So, if you’re looking for a gut-friendly protein option that’s both tasty and nutritious, char-grilled chicken is your new best friend.

Stick with us to discover how to incorporate it into our delightful salad!

Olive Oil Vinaigrette: Liquid Gold for Gut Health

homemade dressing vinaigrette oil

Now that we’ve highlighted the awesomeness of char-grilled chicken, it’s time to introduce you to another hero in our culinary tale: olive oil vinaigrette. 

You might be thinking, “What’s the big deal about olive oil?” Well, my friends, this isn’t just any oil; it’s liquid gold when it comes to promoting gut health.

Olive oil is known for its anti-inflammatory properties, making it a perfect companion for those dealing with ulcerative colitis.

It contains heart-healthy monounsaturated fats and antioxidants that can help calm the flames of inflammation in your digestive tract.

But it’s not just about health benefits – it’s about flavor too!

Olive oil vinaigrette adds a delightful, tangy kick to your dishes, turning even the simplest salads into a culinary delight.

The Nutritional Benefits of Olive Oil: A Gut-Friendly Elixir

Olive oil in a pitcher glass

Let’s roll up our sleeves and dig into the nutritional powerhouse that is olive oil.

This liquid gold isn’t just about adding a touch of flavor to your meals – it’s about nourishing your body from the inside out.

Olive oil is renowned for its health benefits, and when it comes to managing ulcerative colitis, it truly shines.

Here’s the scoop on why this elixir deserves a spot in your diet:

1. it has Monounsaturated Fats

Olive oil is rich in heart-healthy monounsaturated fats, which can help reduce inflammation in your gut – a game-changer for ulcerative colitis patients.

2. Lots of Antioxidants

It’s packed with antioxidants like vitamin E, which protect your cells from damage and support overall well-being.

3. It is Gut-Friendly

Olive oil has been linked to a healthier gut microbiome, which plays a crucial role in digestion and immune function.

4. And Good for Easy Digestion

Unlike some heavy oils that can burden your digestive system, olive oil is light and easy to digest, making it gentle on your tummy.

By incorporating olive oil into your diet, you’re not just tantalizing your taste buds; you’re giving your gut the support it needs to thrive.

Step Towards Improved Gut Health And Get Your Free Meal Prep Plan Today!

Free meal prep plan

To wrap it up, understanding and managing ulcerative colitis is a journey that requires dedication, knowledge, and the right dietary choices.

As you’ve learned, the right foods can make a significant difference in managing this condition.

To further assist you on this journey, I’ve created a free meal prep plan tailored for those with ulcerative colitis.

This plan not only complements the insights shared in this article but also provides you with practical, delicious, and gut-friendly recipes.

Don’t miss out on this opportunity to take control of your health. Download the free meal prep plan now!

Leave a Comment