Insalata Caprese Chicken Recipe

Insalata Caprese Chicken Recipe – Packed With Protein, Lower Carbs

June 11, 2021

Insalata Caprese Chicken Recipe: It’s been a little while since I posted a recipe for solo dining, mainly because during lock-down, I have been cooking for quite a few and have eaten few meals cooked from scratch for myself. Now with some folks going back to work and getting out and about a little more (albeit with restrictions in place), many of us may well need a ‘cooking for 1’ option.

This idea is a simple one, but the combination of fresh mozzarella with ripe tomatoes, pungent fresh basil, a hint of balsamic vinegar, and reliably tender chicken is a winner. It is quick and easy to prepare. If you are pushed for time, it could be made with a ready-cooked small breast or thigh of rotisserie chicken picked up on the way home.

Insalata Caprese Chicken Recipe

Recipe byCarol Bowen Ball of Bariatric Cookery
Serves 1


  • 3 oz small skinless and boneless chicken breast
  • Low-fat cooking spray or mist
  • Salt and freshly ground black pepper
  • 4 cherry tomatoes, quartered
  • ½ oz chopped fresh mozzarella cheese or tiny fresh mozzarella balls
  • 2 tbsp small fresh basil leaves
  • 1 tsp balsamic vinegar (optional)


  1. Split the chicken breast in half horizontally and open out like a book.
  2. Bash with a meat tenderizer or rolling pin to flatten.
  3. Spritz with low-fat cooking spray or mist and season with salt and pepper to taste.
  4. Heat a small non-stick pan, add the chicken and cook for 3-4 minutes on each side until cooked and lightly brown. Remove from the pan and place on a warmed serving plate.
  5. Top with tomato, mozzarella, and basil, and drizzle with the balsamic vinegar if using. Serve at once.

Nutritional Information

Calories: 164; Protein: 24.8g; Carbohydrates: 3.8g; Fat: 5.4g

See more recipes on ObesityHelp by Carol Bowen Ball!

Insalata Caprese Chicken Recipe


Carol Bowen Ball BSc (Hons) had weight-loss surgery about 6 years ago and as a consequence wrote the UK’s Ist and 2nd bariatric cookery books (‘Return to Slender’ and ‘Return to Slender…Second Helpings) and developed The Bariatric Portion Plate. She also now advises those considering, or who have had, surgery on her bariatric cookery website See more recipes by Carol Bowen Ball!
Recipe Disclaimer: If you have specific dietary restrictions, allergies or a nutrition plan that you are following, make sure to read the ingredient list prior to consumption. All information on is intended for informational purposes only. The information is not intended to be a replacement or substitute for consultation with a qualified medical professional. Please contact a medical professional with any questions and concerns.