Loaded chicken salad with Greek yogurt dressing, eggs, and crunchy veggies. 45g protein per serving, only 420 kcal. Perfect for meal prep lunches.
Ingredients
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350g
Chicken breast (cooked, diced)
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2 large
Hard-boiled eggs
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80g
Greek yogurt (plain, 2%)
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2 stalks
Celery (diced)
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¼ medium
Red onion (finely diced)
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1 tbsp
Dijon mustard
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1 tbsp
Lemon juice
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2 tbsp
Fresh dill (chopped)
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to taste
Salt & pepper
Instructions
1
Cook the chicken
If not using leftover chicken: season breasts with salt, pepper, and a drizzle of olive oil. Bake at 200°C/400°F for 18–22 minutes until internal temp reaches 74°C/165°F. Let rest 5 minutes, then dice into 1–2 cm cubes.
2
Prep eggs & veggies
Peel and chop hard-boiled eggs. Dice celery and red onion finely — the smaller the dice, the better the texture in every bite.
3
Make the dressing
In a large bowl, whisk together Greek yogurt, Dijon mustard, lemon juice, salt, and pepper until smooth. This replaces mayo for a protein boost with less fat.
4
Combine & chill
Add diced chicken, eggs, celery, red onion, and dill to the dressing. Fold gently until everything is coated. Refrigerate at least 15 minutes for flavors to meld.
5
Serve
Serve over mixed greens, in a lettuce wrap, or on whole-grain bread. Season with extra pepper and a squeeze of lemon.
Why this recipe works
This High Protein Chicken Salad is a game-changer for anyone looking to enjoy a nutritious meal while keeping protein intake high. With 45g of protein per serving, this salad is not only packed with flavor but also makes use of Greek yogurt instead of mayonnaise, leading to fewer calories and a protein boost without sacrificing taste. The combination of diced chicken, hard-boiled eggs, and fresh veggies offers a delightful crunch and satisfying texture, making each bite enjoyable.
Meal Prep Made Easy
This recipe is perfect for meal prepping. It's quick to prepare in just 20 minutes, and it keeps well in the fridge, making it ideal for busy weekdays. You can whip up a batch on Sunday and have easy-to-grab lunches ready for the week. Serve it over greens, as a filling in lettuce wraps, or on whole-grain bread for a convenient and fulfilling meal.
Recipe Notes & Tips
- For a punch of flavor, add some chopped pickles or olives to the salad.
- Don't skip the resting time after mixing; letting the salad chill will help the flavors meld beautifully.
- Adjust the seasoning after it sits for a while; sometimes, additional salt or pepper can elevate the taste.
- Use fresh herbs for better flavor — dill brings out the best in this chicken salad.
- Consider using a food processor for chopping veggies if you're short on time.
Variations
- Use different proteins: Swap chicken for turkey or even tofu for a vegetarian option.
- Spice it up: Add a dash of hot sauce or smoked paprika for a spicy kick.
- Add nuts: Include walnuts or almonds for extra crunch and healthy fats.
- Use different veggies: Experiment with bell peppers, cucumbers, or even apples for a fruity twist.
- Change the dressing: Try a light vinaigrette instead of the yogurt dressing for a different flavor profile.
Common Mistakes to Avoid
- Overcooking the chicken: Ensure your chicken reaches 165°F but avoid drying it out by keeping an eye on the cooking time.
- Skipping the chilling step: Skipping the refrigeration can lead to a less flavorful salad; allow it to meld.
- Not seasoning adequately: Remember to taste and adjust seasoning after mixing; flavor can often be boosted with a little more salt or lemon.
- Using too many large chunks: The texture of the salad improves with small, uniform diced veggies and chicken.
- Not draining canned chicken properly: Excess moisture can affect the salad's texture; drain thoroughly if using canned chicken.
How to Store
This salad stays fresh for 3–4 days in the fridge when stored in an airtight container. The Greek yogurt dressing holds up remarkably well, making it perfect for meal prep.
Frequently Asked Questions
How long does this chicken salad last in the fridge?
Stored in an airtight container, it keeps for 3–4 days. The Greek yogurt dressing actually holds up better than mayo over time. Great for Sunday meal prep.
Can I use canned chicken instead?
Yes — drain two 140g cans well. The texture will be softer. For best results, gently squeeze out excess liquid. You'll get about 40g protein per serving instead of 45g.
Why Greek yogurt instead of mayo?
Greek yogurt adds 8–10g extra protein per serving with roughly half the calories of mayo. The tanginess works beautifully with Dijon and lemon. You won't miss the mayo.
What can I add to increase the protein even more?
Add an extra hard-boiled egg, mix in 50g cottage cheese, or serve over a bed of edamame. Each option adds 6–8g more protein.
Is this good as a post-workout meal?
Excellent. The high protein and moderate carbs (serve with crackers or bread) make it ideal within 1–2 hours post-workout. Add a piece of fruit for fast-digesting carbs.
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