If you’re looking for a high protein chicken salad recipe that’s creamy, fresh, filling, and easy enough for busy weekdays, this one has become my go-to. I first started making it when I wanted something lighter than a deli sandwich but still packed with enough protein to keep me full for hours. After testing different versions, this recipe became my favorite because it has the perfect balance of juicy chicken, crunchy vegetables, and a creamy dressing without feeling too heavy. I honestly think it taste even better after sitting in the fridge for an hour.

Whether you’re meal prepping for the week, making a healthy lunch, or bringing a dish to a summer picnic, this easy chicken salad fits almost every occasion.

Why You’ll Love This High Protein Chicken Salad

• Packed with over 35 grams of protein per serving.
• Quick and easy to prepare in about 20 minutes.
• Great for meal prep and healthy lunches.
• Low-carb, keto-friendly, and naturally gluten-free.
• Uses simple ingredients found in almost every American grocery store.
• Delicious served in sandwiches, lettuce wraps, crackers, or by itself.

How I Came Across This Recipe

A few summers ago, I was looking for a healthier version of the classic deli chicken salad that didn’t rely on lots of mayonnaise. After experimenting with Greek yogurt and adding crunchy vegetables, grapes, and almonds, I realized it had everything I wanted—great texture, lots of protein, and fresh flavor. Since then, it’s been one of my favorite recipes for weekly meal prep because it’s easy, filling, and everyone seems to ask for the recipe after trying it.

Best Time to Enjoy

This recipe is perfect for:

• Meal: Lunch, light dinner, or post-workout meal
• Season: Spring, Summer, and early Fall
• Mood: Fresh, healthy, energized, and productive
• Occasion: Meal prep, family lunches, office lunches, BBQs, picnics, potlucks, or quick weekday meals

High Protein Chicken Salad Recipe

Recipe by Amazing Ruth

0.0 from 0 votes

Course: Healthy SnacksCuisine: AmericanDifficulty: Easy

Servings

6

servings

Prep time

20

minutes

Calories

320

kcal

Total time

20 minutes (or 40 minutes if cooking chicken from raw)

Cook time

0 minutes (Chicken should already be cooked. If cooking fresh chicken, allow about 20 minutes.)

Ingredients

• For the Chicken Salad

• 4 cups cooked chicken breast, shredded or diced

• ¾ cup plain non-fat Greek yogurt

• 2 tablespoons real mayonnaise

• 2 celery stalks, finely diced

• ¼ cup finely chopped red onion

• ½ cup seedless red grapes, halved

• ¼ cup sliced almonds, lightly toasted

• 2 tablespoons fresh parsley, chopped

• For the Dressing

• 1 tablespoon Dijon mustard

• 1 tablespoon fresh lemon juice

• 1 teaspoon honey

• ½ teaspoon garlic powder

• ½ teaspoon onion powder

• ½ teaspoon kosher salt

• ¼ teaspoon freshly ground black pepper

Directions

• Cook chicken breasts until they reach an internal temperature of 165°F, then let them cool completely.
  
• Dice or shred the cooked chicken into bite-sized pieces.
• Wash and finely chop the celery, parsley, red onion, and halve the grapes.
• Lightly toast the sliced almonds in a dry skillet over medium heat for 2–3 minutes until fragrant. Allow them to cool.
• In a medium mixing bowl, whisk together the Greek yogurt, mayonnaise, Dijon mustard, lemon juice, honey, garlic powder, onion powder, salt, and black pepper until smooth.
• Place the chicken into a large mixing bowl.
• Add celery, red onion, grapes, parsley, and toasted almonds.
• Pour the prepared dressing over the chicken mixture.
• Gently fold everything together until every piece of chicken is evenly coated.
• Taste and adjust seasoning if needed with a little extra salt, pepper, or lemon juice.
• Cover and refrigerate for 30–60 minutes for the best flavor.
• Serve chilled on whole wheat bread, croissants, lettuce wraps, crackers, or over fresh greens.

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Notes

• Rotisserie chicken works great for saving time.
• Greek yogurt boosts the protein while keeping the salad creamy.
• Toasting the almonds gives a richer flavor and better crunch.
• Chill before serving for the best taste.
• Store leftovers in an airtight container for up to 4 days.
• Do not freeze, as the yogurt dressing may separate after thawing.

Equipment Needed

• Large mixing bowl
• Medium bowl
• Whisk
• Cutting board
• Sharp knife
• Measuring cups and spoons
• Mixing spoon or silicone spatula
• Airtight storage container

My Tips While Making This Recipe

One thing I learned after making this many times is not to mix the salad while the chicken is still warm. The dressing becomes thinner and doesn’t coat the chicken as nicely.

I also prefer using freshly cooked chicken breast instead of canned chicken because the texture is much better. If I’m meal prepping for the week, I always make a double batch since it disappears pretty fast in my house.

Another little trick is lightly toasting the sliced almonds. It only takes about 3 minutes, but the flavor gets so much richer.

Why This Recipe Is So Good

This healthy chicken salad is loaded with lean protein, making it perfect for muscle recovery, weight management, and keeping you satisfied longer.

Greek yogurt replaces most of the mayonnaise, giving you extra protein while reducing fat. Fresh vegetables provide crunch, grapes add natural sweetness, and almonds contribute healthy fats that make every bite more satisfying.

It’s also incredibly versatile. You can enjoy it in sandwiches, wraps, lettuce cups, stuffed avocados, meal prep containers, or even with whole-grain crackers.

Estimated Cost

Using ingredients from stores like Walmart, Costco, Aldi, Kroger, or Target:

• Chicken breast: about $10.00
• Greek yogurt: $1.50
• Mayonnaise: $0.30
• Celery: $0.80
• Red onion: $0.40
• Grapes: $2.00
• Almonds: $1.20
• Parsley and seasonings: $1.30

The total cost is approximately $17.50 for about 6 servings, which comes to roughly $2.90 per serving.

Frequently Asked Questions

Can I use rotisserie chicken?

Absolutely. Rotisserie chicken saves time and still makes a delicious salad. Just remove the skin if you want a leaner option.

How long does chicken salad last?

Store it in an airtight container in the refrigerator for up to 4 days.

Can I freeze this recipe?

Freezing isn’t recommended because the Greek yogurt dressing can separate once thawed.

What can I serve with high protein chicken salad?

Serve it with whole grain bread, croissants, lettuce wraps, cucumber slices, crackers, avocado halves, or a simple green salad.

Can I make it ahead of time?

Yes. In fact, the flavors develop even more after a few hours in the refrigerator, making it an excellent meal prep recipe.

How can I increase the protein even more?

Add chopped hard-boiled eggs, extra grilled chicken breast, or use all Greek yogurt instead of mayonnaise for an even higher-protein version.