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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!
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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

US Customary - Metric
  • 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 - madras, tandoori, or korma curry powders are great options
  • 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