CHICKEN RECIPES · MEAL PREP LUNCHES
This high-protein chicken salad uses a blended Greek yogurt and cottage cheese dressing in place of mayo, with poached chicken breast, crunchy celery and grapes. Each serving has about 45 g of protein, and it keeps for four days of lunches.
Jump to Recipe
- Serves
- 4
- Total time
- 30 minutes
- Equipment
- Pot and blender
- Protein
- About 45 g per serving
- Chicken done at
- 165°F / 74°C
Why You’ll Love This Chicken Salad
- Creamy without mayo. Greek yogurt brings the tang and cottage cheese brings the body.
- Really filling. There is a full 6 ounces of raw chicken breast in every portion.
- Four lunches, one bowl. It tastes even better on day two.
Ingredient Notes
Poaching chicken breast gently keeps it tender for shredding or dicing. A rotisserie chicken also works; see the substitutions.
Use plain low-fat (2%) Greek yogurt. Flavored or vanilla yogurt will make the salad sweet.
Red grapes add sweetness and crunch. Leave them out for a more savory salad.
The recipe card below lists every quantity in one place.
How to Make High-Protein Chicken Salad
Poach and dice the chicken
Simmer the chicken breasts gently in salted water until they reach 165°F, let them cool for a few minutes, then dice or shred.
Make the dressing and toss
Blend the Greek yogurt, cottage cheese, lemon juice and Dijon until smooth, then toss with the chicken, celery, grapes and herbs.
Photos in this article are AI-generated illustrations of the recipe, created for AllRecipeEasy.
Tips and Troubleshooting
- Keep the water at a bare simmer. Boiling makes chicken breast tough. Small bubbles at the edge of the pot are enough.
- Cool before dressing. Warm chicken thins the yogurt dressing. Let it cool for 10 minutes first.
- Salt the dressing well. Yogurt and cottage cheese need a little more salt than mayo to taste seasoned.
Substitutions and Variations
- Rotisserie chicken: Use 4 cups of chopped rotisserie chicken (skin removed) and skip the poaching step. Protein will be close.
- Nuts: Add ¼ cup toasted chopped pecans or almonds for crunch. They are not included in the nutrition estimate.
- Buffalo style: Stir 2 tablespoons of hot sauce into the dressing and swap the grapes for diced carrot.
- Dairy-light: Use all Greek yogurt if you do not have cottage cheese. The texture will be a little looser.
Budget Tips
Family packs of chicken breast are usually the cheapest way to buy it. Poach the whole pack at once and use the rest for bowls or wraps. A large tub of plain Greek yogurt costs less per cup than single cups.
Serving Suggestions
Serve it in lettuce cups, on whole-grain bread, in a wrap, or over greens. Pair it with the cottage cheese egg salad for a rotating lunch prep, or try the Greek chicken meal prep bowls for a warm option. You can find more ideas in our chicken recipes.
Storage, Reheating and Meal Prep
Refrigerate the chicken salad in an airtight container within 2 hours and eat it within 3 to 4 days. Pack it with an ice pack for lunches. It does not freeze well, because the dressing separates when thawed.
Food safety: Cook the chicken to 165°F / 74°C and refrigerate it promptly. Keep raw chicken away from the grapes, celery and herbs.
Recipe Questions
Is chicken salad high in protein?
It can be. This version has about 45 g of protein per serving, because it uses a lot of chicken and a dressing made from Greek yogurt and cottage cheese instead of mayo.
Can I make chicken salad with Greek yogurt instead of mayo?
Yes. Use plain Greek yogurt cup for cup. Adding a little blended cottage cheese makes it creamier and less sour.
How long does Greek yogurt chicken salad last?
3 to 4 days in the refrigerator in an airtight container.
What is the best chicken for chicken salad?
Poached chicken breast gives the cleanest flavor and the most protein. Rotisserie chicken is the fastest option.
High-Protein Chicken Salad
Ingredients
Method
- Place the chicken breasts in a pot and cover with cold water by 1 inch. Add 1 teaspoon salt and bring to a gentle simmer over medium heat.
- Reduce the heat to low and keep the water at a bare simmer for 12–15 minutes, until the thickest part of the chicken reaches 165°F / 74°C. Move the chicken to a board and cool for 10 minutes.
- Meanwhile, blend the Greek yogurt, cottage cheese, lemon juice, Dijon mustard, the remaining ½ teaspoon salt and the pepper until smooth.
- Dice or shred the chicken. In a large bowl, toss it with the celery, grapes, dill and the dressing until coated.
- Taste, adjust the salt and lemon, and serve or refrigerate.