High-Protein Chicken Salad

Name: High-Protein Chicken Salad
Prep time: 10 min
Total time: 10 min
Yield: 4
Cuisine: American
Ingredients: 3 cups shredded or diced cooked chicken (rotisserie works well); 3/4 cup plain Greek yogurt; 1 tablespoon dijon mustard; 2 celery stalks, diced; 1/4 cup red onion, finely diced; 1 tablespoon fresh dill, chopped, or 1 teaspoon dried; Salt and black pepper, to taste; Lettuce leaves or bread, for serving

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37g Protein

205 Calories

1g Fiber

Per serving (about 1 cup)

How I calculate this → Protein calculator →

18g of protein per 100 calories, more than 5 of the other 6 lunch recipes here.

I swap Greek yogurt in for the mayo here, and it does the same creamy job without watering down the protein number the way a mayo-heavy version does. Celery and red onion keep it from tasting like a diet swap. I like this better after it sits in the refrigerator for 30 minutes or so. The onion mellows out, the flavors come together, and the texture gets closer to traditional chicken salad.

Why you'll love this

37g of protein per serving with Greek yogurt standing in for the mayo
Ready in 10 minutes with no cooking required
Holds up well for meal prep across a few days

Recipe

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Prep 10 min

Cook 0 min

Total 10 min

Serves 4 servings (about 1 cup)

Ingredients

3 cups shredded or diced cooked chicken (rotisserie works well)
3/4 cup plain Greek yogurt
1 tablespoon dijon mustard
2 celery stalks, diced
1/4 cup red onion, finely diced
1 tablespoon fresh dill, chopped, or 1 teaspoon dried
Salt and black pepper, to taste
Lettuce leaves or bread, for serving

Instructions

In a large bowl, whisk together the Greek yogurt, dijon mustard, salt, and pepper.
Add the shredded chicken, celery, red onion, and dill. Fold everything together until evenly coated.
Taste and adjust the seasoning. If the mixture is thicker than you like, stir in another tablespoon of Greek yogurt.
Serve immediately, or refrigerate until ready to eat.

Notes

I use rotisserie chicken most of the time because it's already cooked and shreds easily, but leftover baked or poached chicken breast works the same way.
I add the celery and onion right before serving if I'm making this ahead. They stay crisp longer that way instead of softening in the yogurt overnight.

Nutrition (per serving)

Calories	205
Protein	37g
Carbs	3g
Fat	4g
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

Cooked chicken: FDC #171477 (Chicken, broilers or fryers, breast, meat only, cooked, roasted), 3 cups diced = 420g (FDC: 1 cup chopped or diced = 140g). Rotisserie breast (FDC #171445) runs slightly lower, about 28g protein per 100g.
Greek yogurt (nonfat): FDC #170894, 3/4 cup = 170g (Fage Total 0% label: 3/4 cup = 170g).
Dijon mustard: FDC #172234 (Mustard, prepared, yellow), 1 tbsp = 15g; closest FDC entry.
Celery: FDC #169988 (Celery, raw), 2 medium stalks = 80g (FDC: 1 medium stalk = 40g).
Red onion: FDC #170000 (Onions, raw), 1/4 cup = 40g (FDC: 1 cup chopped = 160g).
Dill, salt, and pepper not counted (under 1 kcal per serving). Batch totals: 149g protein, 830 kcal, 16.3g fat, 13.1g carb, 2.6g fiber, about 725g; divided by 4 servings.

Storage

Refrigerate in an airtight container for up to 4 days. The yogurt base holds up better than a mayo-based chicken salad does, without separating as it sits.

FAQ

Can I use canned chicken instead of rotisserie?

Yes, drained and flaked. It works fine here since the yogurt and seasoning carry most of the flavor.

Can I add fruit or nuts?

Yes. Halved grapes or diced apple both work well if you want a sweeter version, and chopped walnuts or pecans add crunch in place of some of the celery.

Is this good for meal prep?

Yes, though I’d hold off on adding the celery and onion until closer to serving if you’re prepping several days ahead, since they lose their crunch the longer they sit in the yogurt.

Looking for more low-carb lunches: the high-protein buffalo chicken dip uses the same Greek yogurt swap in a different direction.

Is Chicken High in Protein? explains why cooked chicken weighs less than raw but carries more protein per ounce.

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