High-Protein Canned Chicken Salad
Per serving (about 3/4 cup)
Full nutrition
| Calories | 305 |
|---|---|
| Protein | 43g |
| Carbs | 3g |
| Fat | 11g |
| Fiber | 1g |
I lean on canned chicken here on purpose, not as a shortcut I'm apologizing for. It's cheap, it's already cooked, and two cans plus a scoop of Greek yogurt gets me a chicken salad with more protein per serving than most versions built on a fresh-cooked breast and a cup of mayo. Draining the chicken really well is the small step that makes the biggest difference here. Any extra liquid left in the can thins the dressing out quickly once everything gets mixed together.
Why you'll love this
- 43g of protein per serving from two cans of chicken and a scoop of Greek yogurt
- Ready in 10 minutes with no cooking required
- Built on pantry staples, so it's one of the more budget-friendly recipes on the site
Recipe
High-Protein Canned Chicken Salad
Ingredients
Instructions
- Drain the chicken well, pressing out the extra liquid, and flake it apart with a fork in a large bowl.
- Add the Greek yogurt, mayonnaise, celery, red onion, mustard, and lemon juice.
- Stir until evenly combined. Season with salt and pepper to taste.
- Serve right away, or refrigerate for at least 30 minutes if you want it cold.
Notes
- I press the extra liquid out of the cans before flaking the chicken. Skip that step and the salad turns watery fast, especially after a day in the fridge.
- Greek yogurt does most of the creamy work here instead of a full cup of mayo, which is most of where the protein number over a typical chicken salad comes from.
Nutrition (per serving)
| Calories | 305 |
|---|---|
| Protein | 43g |
| Carbs | 3g |
| Fat | 11g |
| Fiber | 1g |
Storage
Refrigerate in an airtight container for up to 4 days. The texture holds up fine; give it a quick stir before serving if any liquid has separated out.
FAQ
Can I use rotisserie or cooked chicken instead of canned?
Yes, about 20 oz of shredded cooked chicken (roughly the drained yield of two cans) works the same way. Canned is the budget and speed option here; rotisserie is the flavor upgrade.
Why Greek yogurt instead of all mayo?
Mayo alone gets you the same creamy texture but with a lot more fat and none of the extra protein. Cutting most of it for Greek yogurt keeps the texture, drops the fat, and adds protein instead of just calories.
Is this recipe gluten-free?
Yes, as written. Double-check your mustard brand if you’re strict about it, since a few brands add wheat-based thickeners, but most dijon mustard is naturally gluten-free.
Looking for another budget-friendly, no-cook lunch: the turkey and cheese lettuce wraps are just as fast and keep the bread out of it too.
High-Protein Turkey and Cheese Lettuce Wraps
Turkey and cheddar lettuce wraps with no bread and no cooking: a high-protein, low-carb lunch ready in about 10 minutes.
High-Protein Bagels
Two-ingredient high-protein bagels made from self-rising flour and Greek yogurt: no yeast, no boiling, ready in about 30 minutes.
High-Protein Banana Bread
High-protein banana bread built on ripe bananas, Greek yogurt, and protein powder, with a mixing method that keeps the powder from clumping.