My mom used to make chicken salad every summer when the heat made cooking unbearable. She’d poach a whole chicken in the morning, shred it, and by lunch we’d have this cool, protein-packed meal that didn’t require turning on the oven. I’ve tweaked her recipe over the years, adding more vegetables for crunch and Greek yogurt for extra protein without the heaviness.
This high-protein chicken salad is ridiculously easy – you can whip it up in about 15 minutes if you use rotary chicken or meal-prepped chicken breast. It’s creamy without being calorie-dense, crunchy from fresh vegetables, and satisfying enough to keep you full for hours. Whether you’re looking for a healthy meal option or something quick to throw together for lunch, this recipe delivers on taste and nutrition.
The best part? It’s incredibly versatile. Eat it straight from the bowl, pile it onto whole grain bread for a chicken salad sandwich, or serve it over greens. The protein content sits around 35-40 grams per serving, making it perfect for post-workout meals or when you need sustained energy throughout the day.
Why You’ll Love This Recipe
This isn’t your average mayonnaise-heavy chicken salad that sits like a brick in your stomach. The combination of Greek yogurt and a touch of mayo creates a lighter dressing that still has that classic creamy texture. The addition of crunchy vegetables – celery, red onion, and bell pepper – gives every bite a satisfying texture contrast.
I’ve made this recipe countless times for meal prep, and it stays fresh in the fridge for up to 4 days. The flavors actually get better after sitting for a few hours as everything melds together. It’s also budget-friendly since chicken breast is relatively inexpensive, especially when bought in bulk.
The recipe works beautifully for various dietary needs too. Want to make it dairy-free? Use all mayo instead of Greek yogurt. Swap the yogurt for compliant mayo and skip the grapes. Looking for a quick and easy meal? This checks all the boxes.
Ingredients You’ll Need
For the Chicken Salad Base:
- 500g cooked chicken breast, shredded or diced
- 120g plain Greek yogurt (full-fat or 2%)
- 60g mayonnaise
- 15ml fresh lemon juice (about 1/2 lemon)
- 5ml Dijon mustard
- 2g garlic powder
- Salt and black pepper to taste
For the Mix-ins:
- 100g celery, finely diced (about 2 stalks)
- 80g red grapes, halved
- 50g red onion, finely diced
- 40g sliced almonds, toasted (optional but adds great crunch)
- 15g fresh dill, chopped
- 10g fresh parsley, chopped
Substitutes: No Greek yogurt? Use sour cream or all mayo. Don’t like grapes? Try diced apple or dried cranberries. Skip the almonds if you have nut allergies – sunflower seeds work great instead.
Kitchen Equipment Needed
- Large mixing bowl
- Sharp knife and cutting board
- Measuring cups and spoons
- Mixing spoon or spatula
- Small skillet (for toasting almonds)
Cooking Time: 15 minutes (if using pre-cooked chicken) Prep Time: 10 minutes Total Time: 25 minutes Servings: 4 Difficulty Level: Easy
Step-by-Step Instructions
Step 1: Prepare Your Chicken
Shred or dice your cooked chicken breast into bite-sized pieces. I prefer shredding because it distributes more evenly throughout the salad, but diced works too if you like chunkier texture. Make sure the chicken is completely cooled before mixing – warm chicken will make your yogurt watery.
Timing: 3-4 minutes Visual cue: Chicken pieces should be roughly uniform in size, about 1-2 inches each.
Step 2: Make the Creamy Dressing
In your large mixing bowl, combine Greek yogurt, mayonnaise, lemon juice, Dijon mustard, and garlic powder. Whisk everything together until completely smooth and well combined. Taste and season with salt and black pepper – I usually add about 1/2 teaspoon of each, but adjust to your preference.
Timing: 2 minutes Visual cue: The dressing should be pale yellow and creamy with no lumps.
Step 3: Toast the Almonds (Optional)
Heat a small skillet over medium heat. Add sliced almonds and toast for 2-3 minutes, stirring constantly. They burn quickly, so don’t walk away. Remove from heat when they’re golden brown and fragrant.
Timing: 2-3 minutes Heat level: Medium Visual cue: Almonds turn light golden brown and smell nutty.
Step 4: Combine Everything
Add the shredded chicken to your bowl with the dressing. Toss gently to coat every piece. Now add diced celery, halved grapes, red onion, toasted almonds, dill, and parsley. Fold everything together until evenly distributed.
Timing: 3-4 minutes Visual cue: Every ingredient should be visible throughout the salad, with no dry spots.
Step 5: Chill and Serve
Cover the bowl with plastic wrap or transfer to an airtight container. Refrigerate for at least 30 minutes before serving – this allows the flavors to develop and the salad to firm up slightly. The chicken salad tastes even better after a few hours in the fridge.
Timing: 30 minutes minimum (chilling time) Visual cue: The salad should look cohesive with the dressing coating everything evenly.
Serving Suggestions
The beauty of this healthy chicken salad is how many ways you can enjoy it. Here are my favorite serving methods:
Scoop it onto butter lettuce leaves for low-carb wraps. The crisp lettuce adds even more crunch and keeps things light. I sometimes add a sprinkle of everything bagel seasoning on top for extra flavor.
Make a classic chicken salad sandwich using whole grain bread, sourdough, or a croissant if you’re feeling fancy. Add lettuce and tomato for more vegetables. This reminds me of the sandwiches my grandma would pack for road trips.
Serve it over mixed greens as a protein-packed salad. Throw in some cherry tomatoes, cucumbers, and a handful of crackers on the side. This works perfectly for weeknight dinners when you want something nutritious but don’t feel like cooking.
Stuff it into hollowed-out tomatoes or avocado halves for an elegant presentation. I do this when having friends over for lunch – it looks impressive but takes zero extra effort.
Storage and Meal Prep Tips
Store your chicken salad in an airtight container in the refrigerator for up to 4 days. I portion mine into individual glass containers on Sunday, and it makes lunches throughout the week incredibly easy.
Don’t freeze this salad – the mayo and Greek yogurt will separate and become watery when thawed. The grapes also get mushy after freezing. If you want to prep ahead, you can cook and shred the chicken up to 3 days in advance, and chop your vegetables the night before. Just mix everything together the day you plan to eat it.
If you’re meal prepping for several days, consider keeping the almonds separate and adding them just before eating. This keeps them crunchy instead of soft.
The salad might release some liquid as it sits – this is normal. Just give it a good stir before serving to redistribute the dressing.
Variations to Try
Curry Chicken Salad: Add 2 teaspoons of curry powder to the dressing along with 60g of raisins and 40g of cashews instead of almonds. This version has a sweet and savory thing going on that’s really addictive.
Mediterranean Style: Swap the grapes for 80g of halved cherry tomatoes and 50g of diced cucumber. Add 40g of crumbled feta cheese and 15g of chopped fresh basil. Use olive oil-based mayo for an extra Mediterranean touch.
Buffalo Chicken Salad: Mix 60ml of buffalo sauce into your dressing. Replace the grapes with diced celery and add 50g of crumbled blue cheese. This one has a kick but still maintains that creamy comfort.
Chicken Pasta Salad Version: Cook 200g of pasta (rotini or bow ties work best) according to package directions. Cool completely, then mix with the chicken salad. This transforms it into a heartier chicken pasta salad that feeds more people and works great for potlucks.
Nutritional Benefits
Each serving of this high-protein chicken salad packs around 35-40 grams of protein, depending on how much chicken you load in. The Greek yogurt adds probiotics for gut health while keeping the calorie count lower than traditional recipes.
Chicken breast is naturally lean and rich in B vitamins, particularly niacin and B6, which support energy metabolism. The celery and grapes add fiber and antioxidants, while almonds contribute healthy fats and vitamin E.
Using half Greek yogurt and half mayo instead of all mayo cuts the fat content significantly while maintaining that creamy texture everyone loves. You’re looking at roughly 280-320 calories per serving, making this a satisfying but not overly heavy meal option.
Common Mistakes to Avoid
Don’t use warm chicken. I learned this the hard way during my first attempt – the heat makes the yogurt watery and the salad becomes soupy. Always let your chicken cool completely, or use pre-cooked refrigerated chicken.
Avoid over-mixing. Once you add all your ingredients, fold gently just until combined. Aggressive stirring breaks down the chicken into tiny shreds and makes the texture mushy.
Don’t skip the lemon juice. It might seem like a small amount, but it brightens all the flavors and prevents the salad from tasting flat. Fresh lemon juice works much better than bottled.
Watch your salt level. Both the mayo and mustard contain sodium, so taste before adding salt. I usually wait until everything is mixed together before seasoning.
Don’t add too much dressing at once. Start with the measurements in the recipe, then add more if needed. You can always add more, but you can’t take it away. The salad should be creamy but not swimming in dressing.
Why This Recipe Works
The combination of Greek yogurt and mayo creates the perfect balance – you get the tanginess and protein from yogurt with the richness and smooth texture from mayo. Neither dominates, and the result is lighter than traditional recipes but still indulgent-tasting.
Dicing your vegetables into small, uniform pieces ensures you get a bit of everything in each bite. Nobody wants a forkful of just onion or all grapes. The mix of textures – tender chicken, crunchy celery, juicy grapes, and toasted almonds – keeps your palate interested.
Fresh herbs make a huge difference. Dried herbs don’t provide the same brightness. Dill and parsley together create a fresh, almost garden-like quality that elevates this from basic to really special. If you’re used to recipes like garlic butter shrimp, you know how fresh ingredients transform simple dishes.
Final Thoughts
This high-protein chicken salad has become my go-to recipe for busy weeks. It’s one of those rare dishes that checks every box – nutritious, delicious, quick to make, and actually enjoyable to eat several days in a row. The recipe is forgiving too. Short on celery? Add more onion. Out of grapes? Toss in some dried cranberries.
I’ve brought this to countless potlucks and family gatherings, and it’s always one of the first dishes to disappear. People appreciate that it tastes indulgent without being heavy, and the protein content means it actually keeps you satisfied.Whether you’re new to meal prepping or just looking for a reliable chicken salad recipe that doesn’t rely solely on mayo, this one delivers. Make a batch this weekend and thank me later when you have delicious, protein-packed lunches ready to go.
