This High Protein Chicken Salad recipe is your ticket to a tasty and healthy lunch! It’s loaded with simple ingredients like crunchy celery and sweet grapes, plus a creamy mix of cottage cheese and mayo, making it a perfect pick for those who want a meal that’s both nutritious and delicious. Perfect for meal prep, load it in a wrap or serve it with some crackers and fresh fruit.

Overhead photo of a bowl of high protein chicken salad, on a table with a pink cloth and fork.

Protein: 40 grams per serving

I prepared this high-protein chicken salad with a mix of cooked chicken and creamy cottage cheese to boost the protein content, making it a super filling option. In my experience, using a blend of cottage cheese and mayonnaise not only adds richness but also helps keep the calories lower than traditional chicken salad recipes. The protein mainly comes from the chicken and cottage cheese, making it a fantastic dish for keeping you powered through a busy day. Plus, it’s versatile enough to be prepared in advance, perfect for meal prepping.

Why you will love this recipe

  • Packed with Protein: With both chicken and cottage cheese, this salad is a muscle-friendly powerhouse. 40g of protein per serving!
  • Quick to Make: Whether you’re using leftover chicken or cooking fresh, you’ll have this cottage cheese recipe ready in no time.
  • Super Versatile: Enjoy this healthy chicken salad recipe in a sandwich, wrap, on a salad, or by itself for a light, satisfying meal.
  • Meal Prep Friendly: Make a big batch and you’ve got lunch sorted for days.

Key ingredients and substitutions

Overhead photo of ingredients for protein chicken salad on a table with labels.
  • Chicken: Use either raw chicken seasoned and cooked as you like, or grab some rotisserie chicken for a quicker option. Both are great sources of lean protein. I use boneless skinless chicken breasts, however, boneless skinless chicken thighs are great too.
  • Cottage Cheese and Mayonnaise: This duo makes the salad creamy and adds a nice tang. Not a fan of mayo? Try plain Greek yogurt for a healthier swap.
  • Grapes: These add a sweet pop of flavor. You can use any color or even swap for apples or dried cranberries for a different kind of sweetness.
  • Celery: Adds a nice crunch. No celery? Try chopped cucumber or bell pepper.
  • Lemon Juice: Brightens everything up. Lime juice works beautifully too for a slightly different zesty note.
  • Seasonings: Garlic powder, onion powder, smoked paprika, dried oregano, salt, and pepper enhance the flavor. Feel free to adjust these to match your taste or try adding a bit of Dijon mustard for an extra kick. You can also add 1/4 of a red onion (diced) or some sliced green onions instead of the onion powder.

How to make high protein cottage cheese chicken salad

  1. Cook the Chicken: Start by seasoning your chicken with salt or chicken seasoning. You can either boil it on the stove for about 20 minutes or pop it into the Instant Pot for a quicker method. Pre-cooked rotisserie chicken is also perfect if you’re short on time.
  2. Blend the Creamy Base: While the chicken is cooking, blend the cottage cheese and mayonnaise together until smooth. A regular blender, immersion blender, or food processor works well.
  1. Shred the Chicken: Once your chicken is cooked and cool enough to handle, shred it in a large bowl using two forks.
  2. Mix It All Together: Add the creamy cottage cheese mix, quartered grapes, chopped celery, lemon juice, and your seasonings to the shredded chicken and mix well.
  1. Season to Taste: Give everything a good mix and then season with additional salt and pepper to suit your taste.
  2. Chill Before Serving: Let the salad chill in the fridge for a bit to allow the flavors to meld together beautifully.
Side photo of a bowl of high protein chicken salad, on a table with a pink cloth and fork.

Recipe notes and tips

  • Adjust Creaminess: If you prefer a creamier texture, feel free to add more mayonnaise, blended cottage cheese, or plain Greek yogurt.
  • Let It Rest: Allowing the salad to sit in the fridge for an hour or two after mixing can really enhance the flavors, making every bite even better.
  • Shred Finely: For a more uniform and pleasant texture, make sure to shred the chicken finely. Larger chunks can be a bit overwhelming and harder to eat, especially if you’re packing this for a lunch wrap.
  • Season Well: Don’t skimp on the seasoning. Chicken can be quite bland, so make sure you season it as it cooks. When mixing, taste as you go and adjust the seasonings accordingly.

Variations

  • Add Nuts: Toss in some chopped almonds or walnuts for an extra crunch and a boost of healthy fats.
  • Spicy Version: If you like things with a bit of a kick, add some chopped jalapeños or a drizzle of sriracha or buffalo sauce.
  • Herb Freshness: Fresh herbs like fresh dill or fresh parsley are a great way to add a refreshing touch and brighten the overall flavor of this easy recipe.
  • Fruity Twists: Swap out grapes for diced apples, pears, or even orange segments to give the salad a different sweet contrast. 
  • Extra lemon: Add some lemon zest to boost the lemony flavor.
  • Cheese Varieties: Experiment with different types of cheese for added flavor, such as feta or blue cheese, if you’re in the mood for a tangier taste profile.

Storage instructions

  • Airtight Container: Store the chicken salad in an airtight container to keep it fresh.
  • Refrigerate Immediately: Pop leftovers into the fridge right after serving to maintain freshness. Chicken salad is best enjoyed when it’s cool and fresh.
  • Use Within 3-4 Days: For the best taste and safety, eat the chicken salad within three to four days. After that, the quality starts to decline.
  • Not Suitable for Freezing: Due to the mayonnaise and cottage cheese in the salad, freezing isn’t recommended as it can cause the ingredients to separate and become watery upon thawing.

What to serve with this recipe

  • Wraps and Sandwiches: Scoop this salad into a whole wheat pita pocket, wrap it up in a lettuce wraps, make high protein chicken salad wraps with regular wraps, or spread it between slices of multigrain bread to make chicken salad sandwiches.
  • Salads: Pair it with a vibrant green salad or a tangy coleslaw to add more veggies to your meal.
  • Crackers and Chips: One of my favorite ways to eat chicken salad is to serve it with whole-grain crackers or tortilla chips for a bit of crunch.
  • Fruit Sides: Fresh fruit slices or a small fruit salad complement the savory flavors of the chicken salad and provide a refreshing side.

Frequently asked questions

What’s the best way to cook chicken for this recipe if I’m short on time?

Using a rotisserie chicken is a great time-saver. You can also cook chicken breasts quickly in an Instant Pot or simmer them on the stove.

Can I add other vegetables to this chicken salad?

Absolutely! Feel free to toss in some chopped bell peppers, shredded Brussels sprouts, or even some cherry tomatoes for added flavor and texture.

Is this chicken salad keto-friendly?

Yes! There are 6g net carbs per serving in this rotisserie chicken salad making it ideal for a keto or low carb diet. To make it even lower in carbs you can omit the grapes, and double-check that your mayo doesn’t contain sugar.

Overhead photo of a bowl of high protein chicken salad, on a table with a pink cloth and fork.

More chicken recipes you will love

  • Air Fryer Frozen Chicken Thighs
  • Healthy Buffalo Chicken Salad
  • High Protein Curry Chicken Salad (Coronation Chicken)
  • Greek Yogurt Chicken Salad

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Overhead photo of a bowl of high protein chicken salad, on a table with a pink cloth and fork.

High Protein Chicken Salad Recipe

Bethany Galloway
This High Protein Chicken Salad recipe is your ticket to a tasty and healthy lunch! It’s loaded with simple ingredients like crunchy celery and sweet grapes, plus a creamy mix of cottage cheese and mayo, making it a perfect pick for those who want a meal that’s both nutritious and delicious. Perfect for meal prep, load it in a wrap or serve it with some crackers and fresh fruit.
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Course Main Course, Salad, Side Dish
Servings 4 Servings
Calories 443
Protein 40

Ingredients

  • 1.4 lbs boneless skinless chicken breasts - or 1lb cooked rotisserie chicken
  • 2 teaspoons chicken seasoning - or salt
  • 1/2 cup mayonnaise - plus more to taste ( store-bought or homemade, click for my recipe)
  • 1 cup cottage cheese
  • 65 g grapes - quartered (24 grapes, any color)
  • 2 celery ribs - chopped
  • 1 tablespoon fresh lemon juice - plus more to taste
  • 2 teaspoons dried oregano
  • 1 teaspoon garlic powder
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon onion powder
  • ground black pepper - to taste
  • salt - to taste

Instructions

  • Begin by cooking the chicken with the salt or chicken seasoning. You can boil it in a pot on the stove, covered, for 20 minutes, or in the instant pot. Alternatively, you can use pre-cooked rotisserie chicken.
    1.4 lbs boneless skinless chicken breasts, 2 teaspoons chicken seasoning
  • While the chicken is cooking, add the cottage cheese and mayonnaise to a blender or food processor and blend well. An immersion blender in a jar or bowl works too.
    1/2 cup mayonnaise, 1 cup cottage cheese
  • When the chicken is tender, remove it from the pot and place it in a large bowl.
  • Using 2 forks, shred the chicken.
  • Add the cottage cheese and mayo, plus the remaining ingredients to the bowl and mix well.
    65 g grapes, 2 celery ribs, 1 tablespoon fresh lemon juice, 2 teaspoons dried oregano, 1 teaspoon garlic powder, 1 teaspoon smoked paprika, 1/2 teaspoon onion powder
  • Season with salt and pepper to taste.
    ground black pepper, salt
  • Chill it in the fridge for a couple of hours if you have the time, or serve it immediately and enjoy!

Notes

  • Adjust Creaminess: If you prefer a creamier texture, feel free to add more mayonnaise, blended cottage cheese, or plain Greek yogurt.
  • Let It Rest: Allowing the salad to sit in the fridge for an hour or two after mixing can really enhance the flavors, making every bite even better.
  • Shred Finely: For a more uniform and pleasant texture, make sure to shred the chicken finely. Larger chunks can be a bit overwhelming and harder to eat, especially if you’re packing this for a lunch wrap.
  • Season Well: Don’t skimp on the seasoning. Chicken can be quite bland, so make sure you season it as it cooks. When mixing, taste as you go and adjust the seasonings accordingly.

Storage instructions

  • Airtight Container: Store the chicken salad in an airtight container to keep it fresh.
  • Refrigerate Immediately: Pop leftovers into the fridge right after serving to maintain freshness. Chicken salad is best enjoyed when it’s cool and fresh.
  • Use Within 3-4 Days: For the best taste and safety, eat the chicken salad within three to four days. After that, the quality starts to decline.
  • Not Suitable for Freezing: Due to the mayonnaise and cottage cheese in the salad, freezing isn’t recommended as it can cause the ingredients to separate and become watery upon thawing.

Nutritional Information

Calories: 443kcal | Carbohydrates: 7g | Protein: 40g | Fat: 28g | Saturated Fat: 5g | Polyunsaturated Fat: 13g | Monounsaturated Fat: 6g | Trans Fat: 0.1g | Cholesterol: 122mg | Sodium: 531mg | Potassium: 717mg | Fiber: 1g | Sugar: 4g | Vitamin A: 432IU | Vitamin C: 4mg | Calcium: 69mg | Iron: 1mg

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