High-Protein Canned Chicken Salad
Per serving (about 3/4 cup)
How I calculate this → Protein calculator →
12g of protein per 100 calories, more than 3 of the other 6 lunch recipes here.
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 that leans on yogurt instead of 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
- 18g of protein per serving for about 155 calories, from two cans of chicken and 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 | 155 |
|---|---|
| Protein | 18g |
| Carbs | 4g |
| Fat | 7g |
| Fiber | 1g |
Where these numbers come from
I calculate every figure above from USDA FoodData Central, ingredient by ingredient, then divide by the servings the recipe makes. Each FDC number links to the exact USDA entry I used. How I calculate nutrition
- Canned chicken breast: Swanson White Premium Chunk Chicken Breast in Water, 12.5 oz (USDA branded entry FDC #2695787, 17.65g protein / 94 kcal / 1.76g fat per 100g). Campbell's label for this can: about 2 servings of 3 oz drained (85g) per container, 15g protein and 80 kcal each, so each can drains to about 170g; 2 cans = 340g. Drained yield varies by brand; weigh yours after draining to adjust. (2026-09-28: the earlier calculation counted the full 12.5 oz net weight of each can as chicken, which overstated protein and calories.)
- Greek yogurt (nonfat): FDC #170894, 1/2 cup = 113g (Fage Total 0% label: 3/4 cup = 170g).
- Mayonnaise: FDC #171009 (Salad dressing, mayonnaise, regular), 2 tbsp = 27.6g (FDC: 1 tbsp = 13.8g).
- Celery: FDC #169988 (Celery, raw), 2 medium stalks = 80g.
- Red onion: FDC #170000 (Onions, raw), 1/4 cup = 40g.
- Dijon mustard: FDC #172234 (Mustard, prepared, yellow), 1 tbsp = 15g; closest FDC entry.
- Lemon juice: FDC #167747 (Lemon juice, raw), 1 tbsp = 15g.
- Batch totals: 73g protein, 614 kcal, 27.8g fat, 16.3g carb, 2.6g fiber, about 630g, which matches the stated serving of about 3/4 cup (158g) x 4.
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 12 oz of shredded cooked chicken (roughly the drained yield of two 12.5 oz cans) works the same way. Canned is the budget and speed option here; rotisserie is the flavor upgrade, and since cooked breast carries more protein per ounce than canned, it raises the protein number too.
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.
Is Chicken High in Protein? compares canned chicken with rotisserie, deli, and fresh.
High-Protein Chicken Salad
High-protein chicken salad with Greek yogurt instead of mayo: same creamy texture, a real protein bump, ready in 10 minutes.
High-Protein Crockpot Chicken
Simple slow cooker shredded chicken with a light spice rub: a high-protein, low-carb base for meal prep.
High-Protein Chicken and White Bean Soup
A high-protein, high-fiber chicken and white bean soup: bloomed spices, a full pot of cannellini beans, ready in about 30 minutes.
High-Protein Meal Prep Bowls
High-protein chicken meal prep bowls with rice and broccoli: batch-cook once, four lunches ready to go.
High-Protein Chicken Ramen
High-protein chicken ramen built on a fast, concentrated broth with rotisserie chicken and a soft-boiled egg, ready in about 20 minutes.
High-Protein Grilled Chicken Thighs
Simple grilled chicken thighs with a paprika-garlic rub: a high-protein, low-carb, low-calorie dinner ready in under 30 minutes.