Broccoli raisin salad is one of those classic American side dishes that shows up at potlucks, backyard BBQs, family gatherings, and summer picnics. Traditional versions are often loaded with sugar and mayonnaise, but this high-protein broccoli raisin salad keeps all the crunch and flavor while reducing both sugar and calories. The result is a creamy, refreshing salad that feels satisfying without being heavy.
I first started making a lighter version of this recipe when I wanted something that worked as both a healthy lunch and a protein-packed side dish. After a few tries, I found that using Greek yogurt instead of most of the mayonnaise gave the salad a creamy texture while adding extra protein. Honestly, I wasn’t sure raisins would still stand out with less sugar in the dressing, but they actually shine even more.
This recipe is packed with fresh broccoli, crunchy sunflower seeds, sweet raisins, lean protein, and a creamy tangy dressing that brings everything together.
Why You’ll Love This Recipe
- High in protein compared to traditional broccoli salad
- Lower in sugar than classic recipes
- Lower calorie dressing made with Greek yogurt
- Great for meal prep
- Perfect for summer cookouts and BBQ parties
- Naturally gluten-free
- Loaded with fiber and nutrients
- Easy to customize with your favorite add-ins
How I Came Across This Recipe
A few years ago, I attended a neighborhood cookout where someone brought a traditional broccoli raisin salad. It was delicious, but after talking with a few guests, everyone agreed it was surprisingly sweet. That got me thinking about creating a healthier version that still had the same creamy texture and crunch.
After testing several combinations in my own kitchen, I discovered that plain nonfat Greek yogurt created a rich dressing without needing much mayonnaise. The first batch disappeared pretty quickly, and now it’s one of the recipes I make almost every summer weekend.
High-Protein Broccoli Raisin Salad (Low Sugar & Low Calorie)
Course: SaladsCuisine: AmericanDifficulty: Easy6
servings15
minutes10
minutes165
kcal25
minutesThis high-protein broccoli raisin salad combines crisp fresh broccoli, lean chicken breast, sweet raisins, crunchy sunflower seeds, and a creamy Greek yogurt dressing. It’s lower in sugar and calories than traditional broccoli salad while delivering plenty of protein and flavor. Perfect for meal prep, summer BBQs, picnics, and healthy lunches.
Ingredients
- For the Salad
4 cups fresh broccoli florets, chopped into bite-sized pieces
1 cup cooked skinless chicken breast, diced small
½ cup raisins
â…“ cup red onion, finely diced
¼ cup roasted sunflower seeds
¼ cup shredded sharp cheddar cheese
2 tablespoons chopped fresh parsley
- For the High-Protein Dressing
¾ cup plain nonfat Greek yogurt
1 tablespoon light mayonnaise
1 tablespoon apple cider vinegar
1 teaspoon Dijon mustard
1 teaspoon honey
¼ teaspoon garlic powder
¼ teaspoon black pepper
¼ teaspoon sea salt
Directions
- Wash the broccoli thoroughly and pat dry.
- Cut broccoli into small bite-sized florets.
- Cook chicken breast if needed and allow it to cool completely.
- Dice the chicken into small cubes.
- Finely chop the red onion and parsley.
- Add broccoli, chicken, raisins, onion, sunflower seeds, cheddar cheese, and parsley to a large bowl.
- In a separate bowl, combine Greek yogurt and light mayonnaise.
- Whisk in apple cider vinegar, Dijon mustard, honey, garlic powder, salt, and pepper until smooth.
- Pour dressing over the broccoli mixture.
- Toss gently until everything is evenly coated.
- Cover and refrigerate for at least 30 minutes.
- Stir once before serving and enjoy chilled.
Notes
- For extra protein, add an additional ½ cup diced chicken breast.
- For lower sugar, reduce raisins to â…“ cup.
- Best served chilled.
- Stores well in the refrigerator for up to 4 days.
- Great for meal prep and potluck gatherings.
Nutrition Facts
6 servings per container
- Amount Per ServingCalories165
- % Daily Value *
- Total Fat
6g
8%
- Saturated Fat 1.5g 8%
- Cholesterol 25mg 9%
- Sodium 220mg 10%
- Total Carbohydrate
14g
6%
- Dietary Fiber 3g 11%
- Total Sugars 8g
- Protein 15g 30%
- Calcium 10mg 1%
- Iron 6mg 34%
- Potassium 380mg 9%
- Vitamin C 85mg 95%
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Equipment Needed
- Large mixing bowl
- Small mixing bowl
- Measuring cups
- Measuring spoons
- Sharp knife
- Cutting board
- Rubber spatula
My Personal Tips
One mistake I made early on was using large broccoli florets. The dressing didn’t coat them evenly and the salad felt less balanced. Chopping the broccoli smaller really changed everything.
Another thing I’ve learned is not to skip the chilling time. Even 30 minutes makes a huge difference. The salad tastes more fresh and flavorful after resting.
If you’re making this for a party, prepare it a few hours ahead. It actually gets better as it sits.
Best Time to Eat This Recipe
- Healthy lunch
- Light dinner side dish
- Meal prep lunches
- Post-workout meal
- Midday protein boost
Best Season for This Recipe
Spring
Fresh, crisp, and perfect alongside grilled foods.
Summer
This is probably the best season for broccoli raisin salad. It’s cool, refreshing, and ideal for outdoor gatherings.
Early Fall
Still works wonderfully when paired with roasted meats and seasonal dishes.
Perfect Mood for This Recipe
- When you want something healthy but satisfying
- When you’re trying to increase protein intake
- When you need a refreshing meal
- When you’re craving crunchy textures
- When you want comfort food without feeling too heavy
Best Occasions to Serve It
- Backyard BBQs
- Family reunions
- Summer picnics
- Potluck dinners
- Meal prep Sundays
- Holiday gatherings
- Cookouts
- Healthy lunch parties
Estimated Cost
Prices vary by region, but here’s a typical estimate:
Broccoli: $2.50
Chicken breast: $3.50
Greek yogurt: $1.50
Raisins: $0.75
Red onion: $0.30
Sunflower seeds: $0.50
Cheddar cheese: $0.75
Seasonings and dressing ingredients: $0.70
Total recipe cost: approximately $10.50–$11.00
Cost per serving (6 servings): approximately $1.75–$1.85
Frequently Asked Questions
Can I make this salad ahead of time?
Yes. It actually tastes even better after chilling for a few hours in the refrigerator.
How long does it last?
Stored in an airtight container, it stays fresh for about 3 to 4 days.
Can I replace chicken with another protein?
Absolutely. Turkey breast, grilled shrimp, or even hard-boiled eggs work really well.
Can I use frozen broccoli?
Fresh broccoli is recommended because frozen broccoli becomes softer after thawing and may make the salad watery.
Is this recipe good for meal prep?
Yes. The protein, fiber, and crunchy vegetables make it a great make-ahead lunch option.
Can I make it vegetarian?
Yes. Simply omit the chicken and add chickpeas or extra Greek yogurt for additional protein.
What can I serve with broccoli raisin salad?
It pairs nicely with grilled chicken, turkey burgers, barbecue dishes, sandwiches, wraps, and healthy picnic foods.
Can I reduce the sugar even more?
Yes. You can omit the honey completely and slightly reduce the raisins if you prefer an even lower-sugar version.
Why use Greek yogurt instead of mayonnaise?
Greek yogurt adds protein, lowers calories, and creates a creamy texture without making the salad overly rich.
Can kids enjoy this recipe?
Definitely. The sweet raisins and creamy dressing usually make it kid-friendly, even for children who aren’t huge broccoli fans.
