This high-protein curry chicken salad is a delicious mix of tender chicken, creamy dressing, and the warm kick of curry spices. Perfect for meal prep or a quick lunch, it’s a flavorful way to enjoy healthy ingredients in a fun, versatile dish. Whether you’re into lettuce wraps, sandwiches, or just enjoying it straight from the bowl, this recipe has got you covered!

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

Protein: 42 grams per serving

The protein-packed goodness in this easy recipe comes from shredded chicken, creamy cottage cheese, and mayo (as mayo is made from eggs). These ingredients not only make this simple curry chicken salad super satisfying but also help keep you full and energized. When I first made this, I loved how easy it was to tweak the flavors to match my personal preferences—like adding a bit more curry powder for that extra earthy kick. This twist on my high protein classic chicken salad has become a go-to for Sunday night meal prep!

Why you will love this recipe

  • High in protein: Packed with chicken, cottage cheese, and mayo, it’s a great option to fuel your day.
  • Versatile: Perfect in lettuce cups, sandwiches, or even paired with fresh fruit.
  • Quick meal prep: Whip it up in no time and enjoy it all week long.
  • Customizable flavors: Adjust the curry spice, add your favorite nuts, or toss in extra veggies.
  • Simple ingredients: No complicated steps or hard-to-find items here!

Key ingredients and substitutions

Ingredients for a high-protein Curry Chicken Salad are displayed on a table: raw chicken breasts, mayonnaise, cottage cheese, salt and pepper, celery, grapes, curry powder, lemon juice, and spices in small bowls.
  • Chicken: Use tender shredded chicken breasts or save time with leftover rotisserie chicken. Both work perfectly! If I don’t have any leftover chicken on hand, I usually make instant pot shredded chicken.
  • Mayonnaise: Adds creamy richness. Swap for vegan mayo or plain Greek yogurt if preferred. I make my own creamy mayo – way better than store-bought!
  • Cottage Cheese: The secret protein boost! If you’re not a fan, try blending in Greek yogurt instead.
  • Curry Powder: Brings bold, warm flavors. Madras curry powder is a great choice, I also enjoy tandoori curry powder, and korma curry powder, but adjust to your taste.
  • Celery: Adds crunch. Not a fan? Sub with chopped green apples or crunchy cashews.
  • Grapes: A touch of sweetness and freshness—golden raisins work too if you’re out of grapes.
  • Lemon Juice: Balances flavors with a bit of tang. Lime juice works just as well!
  • Spices: Smoked paprika, garlic powder, and oregano add depth. Feel free to adjust based on your spice rack.

How to make this high protein curry chicken salad recipe

  1. Cook the chicken: Season chicken breasts with salt or your favorite chicken seasoning. Boil them for 20 minutes or use an Instant Pot. Or skip the cooking and grab leftover rotisserie chicken!
  2. Shred the chicken: Once cooked and cooled, shred the chicken into a large bowl using two forks (or your hands if you’re feeling fancy).
  1. Blend the dressing: In a blender or with an immersion blender, combine cottage cheese and mayonnaise. Blend until smooth for that creamy texture.
  1. Add the mix-ins: Toss in the crunchy celery, grapes, and curry powder. Sprinkle in garlic powder, smoked paprika, onion powder, and oregano.
  2. Balance the flavors: Stir in lemon juice and honey for that perfect sweet-tangy kick.
  3. Combine everything: Pour the blended dressing over the chicken and mix until every bite is coated in creamy curry goodness.
  4. Season to taste: Add salt and black pepper as needed. Adjust the spices if you want more warmth or sweetness.
  5. Chill or serve: Let it chill in the fridge for a couple of hours to meld the flavors, or enjoy it immediately if you can’t wait!
Overhead photo of a bowl of high protein curry chicken salad, on a table with a pink cloth, curry powder, and fork.

Recipe notes and tips

  • Make it your own: Add crunchy cashews, sunflower seeds, pumpkin seeds, or even a spoonful of mango chutney for a unique twist.
  • Adjust the heat: Love a bit of spice? Add a pinch of cayenne pepper or chili powder. Prefer mild? Use less curry powder.
  • Prep ahead: This salad tastes even better the next day as the flavors deepen—perfect for meal prep!
  • Use quality ingredients: Opt for fresh celery, juicy grapes, and a good-quality curry powder for the best flavors.
  • Serving ideas: Scoop it into lettuce cups, spread it on your favorite bread, or serve with endive spears for an easy appetizer.

Storage instructions

  • Airtight container: Store your curry chicken salad in an airtight container to keep it fresh and flavorful.
  • Refrigerate promptly: Keep it in the fridge for up to 3-4 days, making it perfect for meal prep or easy lunches.
  • Avoid freezing: The creamy dressing doesn’t hold up well in the freezer, so enjoy it fresh!
  • Mix before serving: Give it a quick stir before eating to redistribute the dressing and flavors.

Variations

  • Swap the protein: Try leftover shredded turkey for a slightly different taste.
  • Fruit-forward: Replace grapes with diced green apples or add a spoonful of golden raisins for extra sweetness.
  • Nutty crunch: Toss in chopped almonds, crunchy cashews, or sunflower seeds for added texture.
  • Spice it up: Add a dash of cayenne or top it with a drizzle of sriracha for extra heat.
  • Herby upgrade: Mix in fresh cilantro or parsley for a burst of fresh flavor.

What to serve with this recipe

  • Light and Fresh: Serve with crisp lettuce cups, endive spears, sliced cucumber, bell pepper, or fresh fruit like melon, pineapple, or apple slices.
  • Hearty and Filling: Pair with wraps, sourdough, pita, or naan for sandwiches, whole-grain crackers for crunch, or a side of quinoa or couscous.
  • Party-Ready: Offer it with tortilla chips or crostini for appetizers, or pair it with a charcuterie board for a crowd-pleaser.

Frequently asked questions

Can I make this recipe ahead of time?

Absolutely! This curry chicken salad tastes even better after sitting in the fridge for a few hours, making it perfect for meal prep or planning ahead.

How do I shred the chicken easily?

Use two forks to pull the chicken apart, or for an even quicker method, toss it in a stand mixer with a paddle attachment for perfectly shredded chicken in seconds.

Is this recipe gluten-free?

Yes, as written, this recipe is naturally gluten-free—just double-check your curry powder and any add-ins to ensure they’re GF-certified.

A close up photo of a bowl of high protein curry chicken salad.

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

High Protein Curry Chicken Salad Recipe

Bethany Galloway
This high-protein curry chicken salad is a delicious mix of tender chicken, creamy dressing, and the warm kick of curry spices. Perfect for meal prep or a quick lunch, it’s a flavorful way to enjoy healthy ingredients in a fun, versatile dish. Whether you’re into lettuce wraps, sandwiches, or just enjoying it straight from the bowl, this recipe has got you covered!
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Course Main Course, Salad, Side Dish
Servings 4 Servings
Calories 449
Protein 42

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
  • 2 tablespoons curry powder
  • 1 tablespoon fresh lemon juice - plus more to taste
  • 1/2 tablespoon honey
  • 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, 2 tablespoons curry powder, 1 tablespoon fresh lemon juice, 2 teaspoons dried oregano, 1 teaspoon garlic powder, 1 teaspoon smoked paprika, 1/2 teaspoon onion powder, 1/2 tablespoon honey
  • 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

  • Make it your own: Add crunchy cashews, sunflower seeds, pumpkin seeds, or even a spoonful of mango chutney for a unique twist.
  • Adjust the heat: Love a bit of spice? Add a pinch of cayenne pepper or chili powder. Prefer mild? Use less curry powder.
  • Prep ahead: This salad tastes even better the next day as the flavors deepen—perfect for meal prep!
  • Use quality ingredients: Opt for fresh celery, juicy grapes, and a good-quality curry powder for the best flavors.
  • Serving ideas: Scoop it into lettuce cups, spread it on your favorite bread, or serve with endive spears for an easy appetizer.

Storage instructions

  • Airtight container: Store your curry chicken salad in an airtight container to keep it fresh and flavorful.
  • Refrigerate promptly: Keep it in the fridge for up to 3-4 days, making it perfect for meal prep or easy lunches.
  • Avoid freezing: The creamy dressing doesn’t hold up well in the freezer, so enjoy it fresh!
  • Mix before serving: Give it a quick stir before eating to redistribute the dressing and flavors.

Nutritional Information

Calories: 449kcal | Carbohydrates: 10g | Protein: 42g | Fat: 26g | Saturated Fat: 5g | Polyunsaturated Fat: 13g | Monounsaturated Fat: 6g | Trans Fat: 0.1g | Cholesterol: 116mg | Sodium: 596mg | Potassium: 753mg | Fiber: 2g | Sugar: 7g | Vitamin A: 411IU | Vitamin C: 5mg | Calcium: 75mg | Iron: 2mg

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