High Protein Chicken Salad with Greek Yogurt

Quick answer: This high protein chicken salad uses about 3 cups of shredded chicken breast in a light Greek yogurt dressing, making each serving noticeably higher in protein than a typical mayo-based version — without tasting “diet.” Prep time is 15 minutes, no cooking required if you use rotisserie chicken, and it’s ready to eat in 30 minutes total.

Why This Recipe Works

Most chicken salad recipes are built around mayo, which means a lot of fat and not much else. This one flips that ratio: it leans on real shredded chicken breast for volume and protein, and uses Greek yogurt to keep the dressing creamy without drowning the salad in oil. The result is a chicken salad that actually keeps you full, not just satisfied for twenty minutes.

It’s the kind of recipe you make once and then keep coming back to — for lunches, for a fast dinner over greens, or scooped onto crackers when you need a protein hit that isn’t a protein bar.

Why You’ll Love This Recipe

• High in protein thanks to a generous ratio of chicken to dressing
• Ready in 30 minutes, or less if your chicken is already cooked
• Naturally low carb and easy to make dairy-free or mayo-free
• Keeps well in the fridge, so it’s genuinely useful for meal prep
• Endlessly adaptable — swap the mix-ins based on what’s in your fridge

Recipe at a Glance

• Prep time: 15 minutes
• Cook time: 15 minutes (skip if using rotisserie or pre-cooked chicken)
• Total time: 30 minutes
• Servings: 4
• Yield: about 4 cups

Ingredients

For the Chicken Salad

• 3 cups cooked chicken breast, shredded or diced (about 1.5 lbs — rotisserie chicken works well)
• 1/2 cup plain Greek yogurt
• 2 tablespoons mayonnaise
• 1 tablespoon Dijon mustard
• 1 tablespoon fresh lemon juice
• 1/2 cup celery, finely diced
• 1/4 cup red onion, finely diced
• 1/3 cup grapes, halved (optional, for a touch of sweetness)
• 1/4 cup toasted almonds or walnuts, chopped
• Salt and black pepper, to taste
• 2 tablespoons fresh dill or parsley, chopped, for garnish

Equipment

• Large mixing bowl
• Whisk or fork, for the dressing
• Sharp knife and cutting board
• Airtight container, for storage

Step-by-Step Instructions

Step 1: Prep the Chicken

If you’re starting from raw chicken breast, poach or bake it until fully cooked (about 15 minutes), then let it cool slightly before shredding or dicing. Using rotisserie chicken instead skips this step entirely and adds extra flavor.

Step 2: Mix the Dressing

In a large bowl, whisk together the Greek yogurt, mayonnaise, Dijon mustard, and lemon juice until smooth and no streaks remain.

Step 3: Combine Everything

Add the chicken, celery, red onion, grapes, and nuts to the bowl. Fold everything together gently until the chicken is evenly coated. Season with salt and pepper, tasting as you go.

Step 4: Chill and Serve

Let the chicken salad chill in the fridge for at least 20 minutes before serving — this gives the flavors time to settle and makes a real difference. Top with fresh dill or parsley just before serving.

Protein and Nutrition

Chicken breast is one of the leanest, most protein-dense proteins you can cook with, and this recipe uses a full 3 cups of it across just 4 servings — meaning each portion is built around roughly 3/4 cup of chicken. Swapping most of the mayo for Greek yogurt also adds a bit of extra protein to the dressing itself, while keeping the fat content down. Because exact macros depend on the specific chicken and yogurt you use, we’re not listing precise calorie or gram counts here — but if you use a nutrition calculator with your specific brands, this recipe will land solidly in high-protein, moderate-fat, low-carb territory.

Tips for the Best Results

• Shred the chicken while it’s still slightly warm — it absorbs the dressing better than fully cold chicken
• Pat your diced celery and onion dry before mixing to avoid a watery salad
• Add the lemon juice and mustard first, then adjust salt — both affect how much salt you actually need
• Don’t skip the chill time; the flavor is noticeably better after 20 minutes in the fridge

Variations and Substitutions

• Extra protein: stir in a hard-boiled egg or a spoonful of cottage cheese
• No mayo: use all Greek yogurt and skip the mayo entirely
• Dairy-free: substitute the yogurt with a dairy-free yogurt alternative and use avocado instead of mayo
• Firmer texture: swap the grapes for diced apple or dried cranberries
• Spicy kick: add a pinch of cayenne or a spoonful of chopped pickled jalapeño

Serving Suggestions

• Scooped over a bed of leafy greens for a low carb lunch
• Piled onto whole grain bread or a wrap for a heartier sandwich
• Stuffed into lettuce cups for a light, handheld option
• Served alongside a lighter pasta salad, like this tortellini pasta salad, for a spread that covers both comfort and protein

If you like the idea of chicken salad but want something with more crunch and a bolder dressing, our Ultimate Chicken Caesar Salad is worth trying next, and the Street Corn Creamy Cucumber Chicken Salad is a great pick if you want something fresher and more summery. For another high-protein dinner option that isn’t chicken, our Baked Salmon with Spinach comes together in about the same amount of time.

Storage Instructions

Store the chicken salad in an airtight container in the refrigerator for up to 4 days. It’s an easy make-ahead option for meal prep — portion it into containers with your greens or bread of choice for grab-and-go lunches throughout the week. This recipe isn’t recommended for freezing, since the yogurt-based dressing tends to separate once thawed.

Frequently Asked Questions

Is chicken salad high in protein?

It can be, depending on how it’s made. A traditional mayo-heavy chicken salad is mostly fat with a moderate amount of protein. This version is higher in protein because it uses a generous amount of chicken breast relative to the dressing, and swaps most of the mayo for Greek yogurt.

How can I make chicken salad higher in protein?

Use more chicken relative to your mix-ins, swap mayo for Greek yogurt or cottage cheese, and consider stirring in a chopped hard-boiled egg. Each of these boosts protein without changing the texture much.

Can I make high protein chicken salad ahead of time?

Yes — it actually tastes better after a few hours in the fridge, which makes it a solid choice for meal prep at the start of the week.

How long does chicken salad last in the refrigerator?

Stored in an airtight container, this chicken salad keeps for up to 4 days in the fridge. Give it a stir before serving if the dressing separates slightly.

Final Thoughts

This high protein chicken salad is one of those recipes that earns a permanent spot in your lunch rotation — it’s fast, it’s flexible, and it actually keeps you full. Make a batch on Sunday and you’ve got lunch handled for most of the week.