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Healthy High Protein Chicken Salad - Simple, Satisfying, and Meal-Prep Friendly

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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Cooked chicken (about 3 cups, diced or shredded; breast meat for leaner protein)
  • Plain Greek yogurt (1 cup, 2% or nonfat)
  • Light mayonnaise (2–3 tablespoons for classic flavor; optional)
  • Dijon mustard (1 tablespoon)
  • Lemon juice (2–3 tablespoons, freshly squeezed)
  • Celery (2 ribs, finely chopped)
  • Red apple (1 small, diced; Honeycrisp or Fuji work well)
  • Red onion or scallions (2 tablespoons, finely minced)
  • Fresh herbs (2–3 tablespoons chopped parsley or dill)
  • Toasted nuts or seeds (1/4 cup sliced almonds, walnuts, pecans, or pumpkin seeds)
  • Salt and black pepper (to taste)
  • Optional add-ins: celery seed, garlic powder, paprika, chopped pickles, grapes, or cucumbers
  • For serving: mixed greens, whole grain bread or wraps, or butter lettuce leaves

Method
 

  1. Cook or prep the chicken: Use rotisserie chicken for speed or poach 1.5 pounds of chicken breasts in lightly salted water until just cooked through. Cool completely, then dice or shred into bite-size pieces.
  2. Toast the nuts: Warm a dry skillet over medium heat. Add nuts or seeds and toast, stirring, until fragrant and lightly golden, 3–4 minutes. Let cool to keep them crisp.
  3. Make the dressing: In a large bowl, whisk Greek yogurt, light mayo (if using), Dijon, and lemon juice. Season with 1/2 teaspoon salt and 1/4 teaspoon black pepper to start. Taste and adjust.
  4. Prep the mix-ins: Finely chop celery and onion. Dice the apple last so it stays fresh. If you like, toss the apple with a splash of lemon juice to prevent browning.
  5. Combine: Add chicken, celery, onion, apple, and herbs to the bowl with the dressing. Fold gently until everything is well coated.
  6. Finish with crunch: Stir in most of the toasted nuts, saving a few for sprinkling on top right before serving.
  7. Adjust seasoning: Taste and add more salt, pepper, or lemon as needed. If you want more zip, add a pinch of celery seed or paprika.
  8. Chill: Cover and refrigerate for at least 20–30 minutes. This helps the flavors blend and the texture set.
  9. Serve: Spoon over greens, tuck into a wrap, or pile onto toasted whole grain bread. Finish with the reserved nuts and extra herbs for a fresh look.