Introduction
Looking for a high protein chicken salad recipe that’s not only nutritious but also delicious and easy to prepare? Whether for a quick lunch, meal prep, or a post-workout meal, this chicken salad packs a protein punch while keeping the flavors fresh and exciting. In this guide, you’ll discover how to make the perfect high protein chicken salad, explore tasty variations like buffalo and Greek styles, and get expert tips to elevate your meal prep game.
Table of Contents
What is a High Protein Chicken Salad?
A high protein chicken salad is a nutrient-dense dish centered around chicken, combined with protein-rich ingredients like Greek yogurt or cottage cheese, instead of traditional mayo. This swap boosts the protein content and adds a creamy texture without excess fat or calories. Ideal for fitness enthusiasts, busy professionals, or anyone craving a healthy meal, this salad offers sustained energy and satisfaction.
Ingredients for the Perfect High Protein Chicken Salad
- Cooked chicken breast (rotisserie, grilled, or canned) – the star protein source
- Greek yogurt or cottage cheese – for creaminess and additional protein
- Veggies & flavor enhancers: celery, scallions, dill, kalamata olives, pepperoncini, cucumbers
- Nuts like pecans or walnuts – add crunch and healthy fats
- Buffalo sauce or spices – optional for flavor variations
- Low-carb and keto-friendly options: avocado, plant-based yogurt alternatives
These ingredients combine to create a nutrient-packed salad, perfect for meal prepping or quick consumption.
How to Make High Protein Chicken Salad – Step-by-Step Recipe
A healthy, creamy high protein chicken salad perfect for meal prep, lunch, or post-workout fuel. Packed with shredded chicken, Greek yogurt, veggies, and tasty variations.
Prep Time: 10 minutes
Prepare the chicken:
Use shredded rotisserie chicken, grilled chicken breast, or drained canned chicken.
Mix the creamy base:
Combine Greek yogurt or blended cottage cheese with your choice of seasonings like salt, pepper, paprika, and fresh dill.
Add the veggies and extras:
Mix in celery, scallions, cucumbers, olives, and nuts for texture and flavor.
Fold ingredients gently:
Combine chicken and creamy base with veggies to maintain a nice texture.
Chill and serve:
Refrigerate for at least 30 minutes to let flavors meld.
Supply:
- 12 oz cooked shredded chicken (rotisserie, grilled, or canned)
- 1 cup Greek yogurt or cottage cheese
- 1 celery stalk, diced
- 2 scallions, chopped
- 1/4 cup kalamata olives, chopped
- 1/4 cup pepperoncini, sliced
- 1/2 cucumber, diced
- 1/4 cup pecans or walnuts, chopped
- Salt and pepper, to taste
- 1/2 tsp paprika
- Fresh dill, chopped
- Optional: 2 tbsp buffalo sauce or cayenne pepper for spice
- Optional: avocado or plant-based yogurt for keto variation
Tools:
- Bowl
- Knife
- Cutting board
- Spoon or spatula
- Measuring cups and spoons
- Refrigerator (for chilling)
Materials: Serving containers (airtight for storage) Salad bowls or lettuce leaves for serving
Pro tip: For a spicier kick, add buffalo sauce or cayenne pepper in step 2 for a buffalo chicken salad high protein variation.
Visuals: Consider including photos or a short video tutorial demonstrating each step for increased engagement.
Protein-Rich Variations of Chicken Salad
- Buffalo Chicken Salad: Add buffalo sauce and Greek yogurt for a spicy, creamy treat.
- Greek Chicken Salad: Incorporate kalamata olives, feta, and pepperoncini, with Greek yogurt to boost protein.
- Cottage Cheese Chicken Salad: Blend cottage cheese for extra creaminess and protein density.
- Keto-Friendly: Use avocado or plant-based yogurt instead of dairy for a low-carb option.
- Allergy-Friendly: Swap nuts for seeds and use dairy-free yogurt alternatives.
These variations help cater to diverse tastes and dietary needs, expanding the appeal of your article.
Meal Prep Tips and Serving Suggestions
Proper meal prep makes enjoying your high protein chicken salad effortless:
- Store in airtight containers for up to 4 days.
- Portion out servings for grab-and-go lunches or post-workout meals.
- Serve as a sandwich filling, in lettuce wraps, salads, or over grain bowls for variety.
- Complement with fresh fruit or raw veggies for balanced nutrition.
Freezing is generally not recommended due to texture changes, but refrigerating maintains freshness and flavor.
Nutritional Information and Macro Breakdown
Typical serving (approx. 1 cup) provides:
| Nutrient | Amount |
|---|---|
| Calories | 250-300 kcal |
| Protein | 25-30g |
| Fat | 10-15g |
| Carbohydrates | 5-8g |
Nutrition varies with ingredient substitutions and portion sizes. Using macro trackers or interactive calculators can further help fit this recipe into fitness plans.
Frequently Asked Questions (FAQs)
Can I use canned chicken for this salad?
Absolutely! Canned chicken is a convenient, protein-rich option that works great when shredded and drained.
How do I make chicken salad without mayo but still creamy?
Swap mayo for Greek yogurt or cottage cheese for a healthier, protein-boosted creamy base.
How long does chicken salad last in the fridge?
Store it in an airtight container for up to 4 days for the best taste and safety.
Can I freeze high protein chicken salad?
Freezing is not recommended as texture and flavor may deteriorate.
What are some good serving ideas?
Try it in wraps, salads, sandwiches, or paired with fresh veggie sticks or grain bowls.
Expert Tips and Insights
According to nutritionist advice, incorporating dairy proteins like Greek yogurt or cottage cheese significantly raises the satiety and nutritional value of chicken salad. Opt for fresh herbs such as dill and scallions to enhance flavor without added calories. Selecting lean, high-quality chicken and fresh vegetables ensures the best taste and nutrition profile.
Conclusion
This high protein chicken salad recipe is a versatile, nutrient-dense meal option perfect for anyone looking to fuel their body healthily. By using creamy but healthy ingredients like Greek yogurt or cottage cheese and incorporating a variety of flavor-packed variations, you can enjoy a delicious and satisfying meal anytime. Don’t forget to try the meal prep and storage tips to keep this salad ready for your busy days!
Download your printable recipe card and start enjoying this delicious protein-packed chicken salad today!
Ultimate High Protein Chicken Salad Recipe
Ingredients
Equipment
Method
- Prepare the chicken by shredding cooked rotisserie, grilled, or canned chicken.
- In a bowl, mix Greek yogurt or blended cottage cheese with salt, pepper, paprika, and fresh dill.
- Add celery, scallions, cucumbers, olives, and nuts to the creamy base.
- Gently fold in shredded chicken to keep texture.
- Chill for 30 minutes before serving.
- Optional: Add buffalo sauce or cayenne pepper for spicy buffalo variation.
Notes
Store in airtight containers in fridge up to 4 days. Serve in sandwiches, lettuce wraps, salads, or grain bowls. Not recommended for freezing due to texture changes. Use fresh herbs like dill & scallions for flavor. Nutritional info and macros per serving of the high protein chicken salad.
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