High Protein Chicken Salad Recipe for Delicious Meal Prep 25

Introduction

If you’re looking for a high protein chicken salad recipe that’s both delicious and practical, you’ve come to the right kitchen. This isn’t just a salad—it’s a meal prep hero, lunchbox favorite, and post-workout powerhouse. I’m Emma Caldwell, a homegrown chef just outside Asheville, North Carolina, where I learned to cook in my grandmother’s tiny kitchen. Today, I still lean on those roots while making food that fuels our busy lives. This high protein chicken salad recipe is one of my family’s go-to dishes—it’s simple, wholesome, and packed with everything you need to stay full and energized.

High protein chicken salad recipe with Greek yogurt and toppings — A fresh take on the classic chicken salad – high in protein, full of flavor

Table of Contents

My Story Behind This High Protein Chicken Salad Recipe

Balancing Flavor and Family with Protein Power
Some recipes stick with you—not just because of the taste, but because of the feeling they carry. This high protein chicken salad recipe brings me back to the cozy hum of my grandmother’s tiny apartment kitchen. She didn’t own a food processor or a fancy scale, but she knew how to feed a family. Now, I do the same—just with a little more protein.

This salad is perfect for meal prep, school lunches, or quick post-workout meals. I wanted something that’s full of clean protein, easy on prep time, and approved by both grown-ups and picky kids. With every bite, you’ll taste the creamy, crunchy, herby goodness that makes this a standout.

Why This Salad Packs a Protein Punch
When creating this recipe, my goal was simple: flavor first, protein close behind. Chicken breast is the star, of course—it’s lean, satisfying, and pairs well with a dozen textures. But I also mix in Greek yogurt and chopped boiled eggs, adding an extra boost of protein without sacrificing creaminess.

Add-ins like sunflower seeds, edamame, or chickpeas can crank that protein count even higher. The best part? You can serve this salad over crisp romaine, tuck it into a whole grain wrap, or even spoon it over brown rice for a meal that satisfies and energizes.

You’ll find this pairs beautifully with other fresh, healthy ideas like my Deviled Egg Macaroni Salad for more protein-packed options.

How to Make the Perfect High Protein Chicken Salad Recipe

Ingredients:

This version delivers about 35g of protein per serving. Great for meal prep, post-workout meals, or healthy family lunches.

2 cups cooked chicken breast, shredded or diced
1/2 cup plain Greek yogurt (unsweetened, full fat or low fat)
1 tablespoon Dijon mustard
2 hard-boiled eggs, chopped
1/3 cup diced celery
1/4 cup finely chopped red onion
2 tablespoons sunflower seeds or slivered almonds
Salt and black pepper to taste
1 tablespoon lemon juice (optional, for brightness)
Fresh parsley or dill (optional, for garnish)
Optional Add-ins:
- 1/4 cup cooked edamame or chickpeas
- 1/4 avocado, diced
- 1 tablespoon olive oil (for added healthy fat)

Ingredients for high protein chicken salad recipe laid out — All the clean ingredients you’ll need for this high protein recipe

Instructions:

Prep your ingredients
Cook and shred the chicken breast. Boil and chop your eggs. Dice the celery, red onion, and optional add-ins like edamame or avocado.
Make the creamy base
In a large mixing bowl, whisk together the Greek yogurt, Dijon mustard, lemon juice, salt, and pepper until smooth.
Combine the salad
Add the chicken, chopped eggs, celery, red onion, and seeds (or almonds) into the bowl. Mix until everything is well coated.
Customize to taste
Stir in optional ingredients like edamame, chickpeas, or avocado. Adjust seasoning if needed. A splash of olive oil can enhance richness.
Chill before serving
Cover and refrigerate for at least 30 minutes to allow flavors to meld.
Serve your way
Enjoy the salad over greens, in a wrap, or stuffed into lettuce cups. Perfect as a meal prep option or a quick weekday lunch.

Creative Twists on Your High Protein Chicken Salad Recipe

Smart Protein Add-Ins to Elevate Your Chicken Salad
Once you’ve got your base—tender chicken breast and your creamy binding—it’s time to think about what else you can add to upgrade your high protein chicken salad recipe. One of my favorite things is giving it a little crunch and nutrition with roasted chickpeas or toasted sunflower seeds.

For even more lean protein, try mixing in shelled edamame, cooked quinoa, or diced boiled eggs. These simple additions bring big benefits, especially when you’re looking to make your meal last longer or fuel a more active lifestyle. I also like tossing in a handful of chopped almonds or a scoop of cottage cheese when I want a richer texture and even more protein in my chicken salad recipe.

Easy Swaps: What to Use Instead of Mayonnaise
Let’s talk about mayo—because for many of us, it’s just not the best option. Luckily, swapping it out doesn’t mean giving up flavor or creaminess. I use plain Greek yogurt in my high protein chicken salad recipe as a go-to replacement. It’s thick, tangy, naturally high in protein, and it blends beautifully with mustard, lemon juice, or a splash of apple cider vinegar.

Another fantastic substitute is mashed avocado. It’s rich and satisfying, full of healthy fats, and adds a subtle earthy note that complements the chicken. Hummus is also a strong option if you want a Mediterranean twist—especially when paired with herbs like parsley and dill. These alternatives not only keep things light but enhance the nutritional profile of your high protein chicken salad recipe.

How to Meal Prep and Serve This High Protein Chicken Salad Recipe

Meal Prep Like a Pro: Make It Once, Eat All Week
One of the best things about a high protein chicken salad recipe is how beautifully it fits into a meal prep routine. Whether you’re prepping lunchboxes for the kids or planning a week of post-workout fuel, this recipe stays fresh and delicious for several days. I like to make a double batch on Sunday and store it in individual airtight containers.

Using rotisserie chicken or leftover grilled breasts cuts prep time in half. Mix your salad base, then portion it out. If you’re including crunchy add-ins like nuts or seeds, keep them separate until right before eating to preserve the texture. The protein-rich Greek yogurt dressing holds up well, so your salad doesn’t get soggy.

Creative Serving Ideas for Every Occasion
You don’t need to eat this high protein chicken salad recipe the same way every time. Serve it over a bed of baby spinach or crunchy romaine for a fast salad lunch, or spoon it into lettuce cups for a low-carb wrap alternative. It’s equally tasty sandwiched between slices of whole grain bread or tucked into pita pockets.

When I’m hosting a casual lunch, I’ll serve it with whole grain crackers and sliced cucumbers for easy scooping. For a picnic or potluck, I double the recipe and bring it chilled in a large mason jar—it’s a guaranteed hit. You can even serve it warm, over quinoa or farro, for a comforting twist.

No matter how you serve it, this high protein chicken salad recipe adapts to your lifestyle—and your taste buds.

Mixing high protein chicken salad with Greek yogurt — Start with the base: shredded chicken and creamy yogurt dressing

Customize Your High Protein Chicken Salad Recipe for Your Goals

Nutritional Breakdown and Balanced Macros
When it comes to planning meals that satisfy, this high protein chicken salad recipe delivers. A single serving typically contains 30–40 grams of protein, thanks to the combination of chicken breast, Greek yogurt, and optional boiled eggs or legumes. It’s naturally low in carbs (especially if you skip bread or wraps) and customizable for your fat intake.

Here’s a quick macro snapshot per 1-cup serving:

Nutrient	Approx. Amount
Protein	35g
Carbohydrates	7g
Fat	12g
Calories	300

This balance makes it an ideal choice whether you’re following a high-protein diet, managing blood sugar, or simply looking to feel full longer between meals.

Smart Ingredient Swaps and Dietary Adaptations
One of the best things about this high protein chicken salad recipe is how adaptable it is. For dairy-free diets, swap Greek yogurt for a plant-based alternative like almond or cashew yogurt. You can also use avocado oil-based mayo if you prefer a richer, paleo-friendly version.

Need it egg-free? Leave them out and add cooked lentils or tofu cubes for plant protein. Looking to reduce sodium? Use a low-sodium rotisserie chicken or poach plain chicken breasts with fresh herbs and garlic.

Spice things up with sriracha, chopped jalapeños, or a sprinkle of curry powder for an entirely different flavor profile. You can even add diced apples, grapes, or dried cranberries for a sweet-savory twist.

This recipe fits easily into other health-forward menus like my Creamy Cottage Cheese Pasta Sauce, which are also built to be balanced, filling, and delicious.

Wherever you’re at in your health journey, this high protein chicken salad recipe is ready to support your goals—without sacrificing flavor or fun.

Printable high protein chicken salad recipe card visual — Keep this recipe card handy—it’s perfect for any meal plan

Conclusion

Whether you’re a meal prep queen, a busy parent, or just looking for something healthy and delicious, this high protein chicken salad recipe is one you’ll come back to again and again. It’s packed with clean protein, easy to customize, and honestly, it just tastes amazing. From the creamy dressing swaps to all the ways you can serve it, this dish checks every box.

So next time you’ve got leftover chicken—or a craving for something satisfying—whip up this salad. Your future self (and your family) will thank you. And if you’re inspired, explore more ideas like my High Protein Cottage Cheese Chocolate Mousse to keep your meals bold, balanced, and full of flavor.

Frequently Asked Questions (FAQ)

How to make high protein chicken salad at home?

To make a high protein chicken salad at home, start with cooked, shredded chicken breast and mix it with a protein-rich base like Greek yogurt or cottage cheese. Add-ins like chopped boiled eggs, edamame, or chickpeas can boost the protein even more. Finish it with fresh herbs, crunchy veggies, and a touch of lemon or mustard for flavor. This high protein chicken salad recipe is quick to assemble, easy to prep in bulk, and fits most dietary goals.

Are chicken salads good for protein?

Yes, chicken salads are an excellent source of protein, especially when made with lean chicken breast. By incorporating Greek yogurt, eggs, seeds, or legumes, a chicken salad becomes a complete high-protein meal. Our high protein chicken salad recipe typically delivers over 30 grams of protein per serving, making it ideal for muscle maintenance, satiety, and active lifestyles.

What can I add to salad for high protein?

Boosting protein in any salad is simple with the right ingredients. In addition to chicken, try adding quinoa, lentils, tofu, edamame, or boiled eggs. Dairy lovers can mix in shredded cheese or cottage cheese, while nuts and seeds offer both crunch and protein. All these options can be adapted into a high protein chicken salad recipe for added variety and nutritional benefits.

What is a good substitute for mayonnaise in chicken salad?

Greek yogurt is one of the best substitutes for mayonnaise in a chicken salad. It offers similar creaminess with far more protein and fewer calories. Other good options include mashed avocado, hummus, or tahini, which add healthy fats and flavor. These swaps are used often in our high protein chicken salad recipe to keep it lighter without compromising taste.