Chicken salad is a classic, creamy,filling and easy. But most chicken salad recipes are full of mayonnaise, they are full of fat, they are not healthy, that is why I made my own version, high protein, low fat, still creamy, still tasty.
I have been making this high protein chicken salad for years, my husband eats it after gym, my daughter takes it to school, I eat it for lunch, it keeps us full, it gives us energy, it takes twenty minutes. Simple ingredients, perfect for any day, let me tell you everything.
High Protein Chicken Salad
This is my basic recipe. It is simple. It is quick. It is delicious.
Ingredients:
- Chicken breast. 500 grams. Boneless. Skinless.
- Greek yogurt. One cup. Plain. Full fat or low fat.
- Celery. Two stalks. Chopped fine.
- Red onion. Quarter cup. Chopped fine.
- Almonds. Quarter cup. Slivered.
- Lemon juice. One spoon.
- Dijon mustard. One spoon.
- Salt. To taste.
- Black pepper. To taste.
- Fresh dill. Two spoons. Chopped.
- Fresh parsley. Two spoons. Chopped.
Method:
First, cook the chicken. Boil water in a pot. Add the chicken breast. Add salt. Add a bay leaf if you have. Boil for fifteen to twenty minutes. Till the chicken is cooked through. It should reach 165 degrees inside. Take it out. Let it cool. Then shred it. With two forks. Or chop it. Whatever you prefer. I shred it. It holds the dressing better.
Second, make the dressing. Take a bowl. Add Greek yogurt. Add lemon juice. Add Dijon mustard. Add salt. Add black pepper. Mix well. Taste it. Adjust the lemon. Adjust the salt.
Third, add the vegetables. Add celery. Add red onion. Add almonds. Add dill. Add parsley. Mix well.
Fourth, add the chicken. Add the shredded chicken. Mix gently. Coat everything with the dressing. Do not overmix. The chicken can break into small pieces.
Fifth, chill. Cover the bowl. Keep in the fridge. For at least thirty minutes. The flavours develop. The salad becomes cold. It is better cold.
Sixth, serve. On bread. On lettuce. In a wrap. Or just eat it with a spoon. It is delicious.
Your high protein chicken salad is ready. One cup has about thirty grams protein. It is creamy. It is crunchy. It is fresh. It is perfect.
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High Protein Chicken Salad For Weight Loss
This is for weight loss. We want low calories. We want high protein. We want to feel full. We want to lose weight.
Why this works?
- Chicken breast has protein. Protein keeps you full. It stops cravings. It builds muscle. Muscle burns more calories. So protein helps weight loss.
- Greek yogurt has protein. It has probiotics. It is creamy. It replaces mayonnaise. Mayonnaise has fat. Greek yogurt has protein. It is a better choice.
- Vegetables have fibre. Fibre keeps you full. It helps digestion. It has few calories.
- Almonds have healthy fats. They keep you full. They add crunch. But use only a little. Too many almonds add calories.
My weight loss version
- Use skinless chicken breast. No skin. No fat. Boil or grill it. Do not fry it.
- Use low fat Greek yogurt. It has less fat. More protein. It is creamy. It works well.
- Skip the almonds. Or use very few. Just for crunch. Not too many.
- Add more vegetables. More celery. More onion. Add cucumber. Add bell peppers. They add volume. They fill you up. They have few calories.
- Use lemon juice. It adds flavour. No calories. Use fresh herbs. They add flavour. No calories.
- Serve on lettuce. Not bread. Not wrap. Just lettuce. It is a lettuce wrap. It is low calorie. It is filling.
Calories
- One cup of this high protein chicken salad for weight loss has about 200 calories. It has 30 grams protein. It has 5 grams carbs. It has 8 grams fat. It is perfect for weight loss.
- I eat this for lunch. Three times a week. It keeps me full. It helps me stay fit. I am sixty two. I have no health problems.
High Protein Chicken Salad Recipes
Here are some of my favourite variations. All are high protein. All are tasty.
Buffalo Chicken Salad
Add hot sauce. Two spoons. Add Greek yogurt. Add celery. Add red onion. Mix. It is spicy. It is creamy. It is perfect. My husband loves this. He eats it with celery sticks. Like wings. But healthy.
Curry Chicken Salad
Add curry powder. One spoon. Add Greek yogurt. Add raisins. Add almonds. Add celery. Mix. It is Indian style. It is flavourful. It is perfect on bread. My daughter loves this. She takes it to school. Her friends ask for the recipe.
Pesto Chicken Salad
Add pesto. Two spoons. Add Greek yogurt. Add cherry tomatoes. Add mozzarella balls. Mix. It is Italian style. It is fresh. It is perfect for summer. My mother loves this. She says it tastes like Italy.
BBQ Chicken Salad
Add BBQ sauce. One spoon. Add Greek yogurt. Add red onion. Add corn. Add black beans. Mix. It is smoky. It is sweet. It is perfect for parties. My brother loves this. He eats it with tortilla chips.
Tandoori Chicken Salad
Add tandoori masala. One spoon. Add Greek yogurt. Add cucumber. Add red onion. Add mint. Mix. It is Indian style. It is spicy. It is perfect with roti. My husband loves this. He says it tastes like home.
Lemon Herb Chicken Salad
Add lemon zest. Add lemon juice. Add dill. Add parsley. Add chives. Add Greek yogurt. Mix. It is fresh. It is lemony. It is perfect for spring. My mother in law loves this. She says it is refreshing.
These high protein chicken salad recipes are all simple. All tasty. All healthy. Try them.
High Protein Chicken Salad With Cottage Cheese
Cottage cheese is a secret weapon. It is high in protein. It is low in fat. It is creamy. It works well in chicken salad.
Ingredients:
- Chicken breast. 500 grams. Cooked. Shredded.
- Cottage cheese. One cup. Low fat.
- Greek yogurt. Half cup. Plain.
- Celery. Two stalks. Chopped.
- Red onion. Quarter cup. Chopped.
- Lemon juice. One spoon.
- Dijon mustard. One spoon.
- Salt. To taste.
- Black pepper. To taste.
- Fresh dill. Two spoons. Chopped.
Method:
- Cook the chicken. Shred it. Keep aside.
- Take a blender. Add the cottage cheese. Blend till smooth. It becomes creamy. Like mayonnaise. But healthy.
- Take a bowl. Add the blended cottage cheese. Add Greek yogurt. Add lemon juice. Add mustard. Add salt. Add pepper. Mix well.
- Add the chicken. Add celery. Add onion. Add dill. Mix gently.
- Chill. For thirty minutes. Serve.
Why cottage cheese is good?
- Cottage cheese has casein protein. It is slow release. It keeps you full for hours. It is perfect for weight loss. It is perfect for muscle gain. It is creamy. It is delicious.
- My husband loves this version. He says it is the creamiest. He says it is better than mayonnaise. I agree. It is healthier. It is tastier.
- This high protein chicken salad with cottage cheese is perfect for anyone. Try it. You will love it.
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High Protein Chicken Salad With Greek Yogurt
Greek yogurt is the best. It is thick. It is creamy. It is full of protein. It replaces mayonnaise. It makes the salad healthy.
Ingredients:
- Chicken breast. 500 grams. Cooked. Shredded.
- Greek yogurt. One cup. Plain.
- Lemon juice. One spoon.
- Dijon mustard. One spoon.
- Honey. One spoon. Optional.
- Salt. To taste.
- Black pepper. To taste.
- Celery. Two stalks. Chopped.
- Red onion. Quarter cup. Chopped.
- Almonds. Quarter cup. Slivered.
- Fresh dill. Two spoons. Chopped.
Method:
- Take a bowl. Add Greek yogurt. Add lemon juice. Add mustard. Add honey. Add salt. Add pepper. Mix well.
- Add the chicken. Add celery. Add onion. Add almonds. Add dill. Mix gently.
- Chill. For thirty minutes. Serve.
Why Greek yogurt is good?
- Greek yogurt has twice the protein of regular yogurt. It has less sugar. It has less carbs. It is thick. It is creamy. It is perfect for dressings. It is perfect for dips. It is perfect for salads.
- My daughter loves this version. She says it is creamy. She says it is tangy. She eats it with cucumber slices. She takes it to school. Her friends ask for it. I am happy. She is eating healthy.
- This high protein chicken salad with Greek yogurt is perfect for everyone. Try it. You will love it.
My Mistakes
I have made mistakes. I will share them. So you do not make them.
- Mistake one. Using chicken breast that was overcooked. It was dry. It was rubbery. The salad was not nice. Now I boil for exactly fifteen to twenty minutes. I check with a thermometer. It should be 165 degrees inside. No more.
- Mistake two. Not shredding the chicken fine enough. The pieces were too big. The salad was chunky. It did not hold together. Now I shred it fine. With two forks. Or use a mixer. Just pulse it. Do not make a paste.
- Mistake three. Adding too much Greek yogurt. The salad was too wet. It was soupy. Now I add yogurt little by little. I check the consistency. It should be creamy. Not runny.
- Mistake four. Not adding enough salt. The salad was bland. It was boring. Now I taste the dressing. I adjust the salt. I adjust the lemon. It makes a big difference.
- Mistake five. Using raw onion. The onion was too strong. It overpowered the salad. Now I soak the chopped onion in cold water. For ten minutes. It becomes mild. It becomes sweet. It is perfect.
- Mistake six. Not chilling the salad. It was warm. It was not refreshing. Now I always chill. For at least thirty minutes. It is better cold.
- Mistake seven. Adding too many almonds. The salad was too crunchy. It was not creamy. Now I add only a few. Just for texture. Not too many.
Serving Suggestions
Chicken salad is versatile. You can serve it many ways.
- On Bread: A sandwich. Whole wheat bread. Lettuce. Tomato. Chicken salad. It is a classic. My husband takes this to work. He says it is the best sandwich.
- On Lettuce: A lettuce wrap. Iceberg lettuce. Or romaine. Add the salad. Roll it. It is low carb. It is healthy. My daughter loves this.
- In a Wrap: A tortilla. Add the salad. Add cucumber. Add tomato. Roll it. It is a quick lunch. It is filling.
- On Crackers: Crackers. Add a spoon of salad. It is an appetizer. It is perfect for parties. My mother serves this. Everyone loves it.
- In a Bowl: A bowl. Add the salad. Add extra vegetables. Add a boiled egg. It is a complete meal. It is healthy.
- With Soup: A bowl of soup. A side of chicken salad. It is a comfort meal. It is perfect for cold days.
- For Meal Prep: Make a big batch. Keep in the fridge. Take it to work. It lasts for four days. It is convenient.
I serve it on bread. It is simple. It is perfect.
For Different Tastes
Everyone likes different things. Here is how to change the salad.
- For Spicy: Add hot sauce. Add red chilli flakes. Add chopped jalapenos. It becomes hot. My husband likes this.
- For Sweet: Add honey. Add grapes. Add apples. It becomes sweet. My daughter likes this.
- For Tangy: Add more lemon juice. Add vinegar. Add capers. It becomes tangy. My mother likes this.
- For Creamy: Add more Greek yogurt. Add avocado. It becomes creamy. My husband likes this.
- For Crunchy: Add more almonds. Add celery. Add cucumber. It becomes crunchy. My kids like this.
- For Indian: Add garam masala. Add turmeric. Add coriander powder. Add ginger. It becomes Indian style. Serve with roti.
- For Mexican: Add cumin. Add chilli powder. Add corn. Add black beans. Add lime. It becomes Mexican style. Serve with tortilla chips.
Quick Tips
Here are my tips. Learned over many years.
- Tip one. Cook the chicken properly. Do not overcook. It becomes dry.
- Tip two. Shred the chicken fine. It holds the dressing better.
- Tip three. Use Greek yogurt. Not mayonnaise. It is healthier.
- Tip four. Taste the dressing. Adjust salt. Adjust lemon.
- Tip five. Soak the onion. It becomes mild.
- Tip six. Add fresh herbs. They add flavour. They add colour.
- Tip seven. Chill the salad. It is better cold.
- Tip eight. Add crunch. Almonds. Celery. Cucumber.
- Tip nine. Do not add too much yogurt. It becomes soupy.
- Tip ten. Make a big batch. It lasts for four days.
A Little Story
- I remember my first chicken salad. I was newly married. I wanted to impress my husband. I made it with mayonnaise. Lots of mayonnaise. It was creamy. It was tasty. But it was heavy. It was full of fat.
- My husband ate it. He said it was good. But I knew. It was not healthy. It was not something we should eat every day.
- Then I learned about Greek yogurt. My friend told me. She said use Greek yogurt instead of mayonnaise. It is creamy. It is tangy. It is healthy. I tried it. It was amazing. It was just as creamy. It was just as tasty. But it was healthy.
- Now I make chicken salad every week. My husband eats it after gym. He says it gives him protein. My daughter takes it to school. She says it is delicious. I eat it for lunch. It keeps me full.
So do not be scared of healthy versions. They are just as tasty. They are just as creamy. You just have to try.
One Last Thing
- High protein chicken salad is not difficult. It is simple. It is quick. It is healthy.
- Do not be scared of healthy versions. Do not think they are boring. They are just as tasty. They are just as creamy. You just have to try.
- Make it for your family. They will love it. They will feel full. They will feel healthy.
- The best chicken salad is made with good ingredients. With love. With patience. Do not worry if the first one is not perfect. Keep trying. You will get it.
Common Questions
1. Can I use canned chicken?
Yes. Canned chicken works. Drain it well. Shred it. Add the dressing. Mix. It is quick. It is easy. But fresh chicken is better. It has more flavour. It has better texture.
2. How long does chicken salad last?
Three to four days in the fridge. Keep in an airtight container. Do not leave it out. Chicken salad spoils fast. So keep it cold.
3. Can I freeze chicken salad?
No. Do not freeze it. The yogurt separates. The vegetables become mushy. It is not nice. Make it fresh. Eat it within four days.
4. Can I make chicken salad without yogurt?
Yes. Use cottage cheese. Blend it smooth. It is creamy. It is high protein. Or use avocado. Mash it. Mix it. It is creamy. It is healthy.
5. What vegetables go with chicken salad?
Celery. Red onion. Cucumber. Bell peppers. Tomatoes. Lettuce. Any vegetable works. Add what you like.
6. Can I make chicken salad vegan?
Yes. Use chickpeas instead of chicken. Mash them. Add the dressing. Mix. It is a chickpea salad. It is high protein. It is tasty. My vegan friend loves this.
7. How do I make chicken salad spicy?
Add hot sauce. Add red chilli flakes. Add chopped jalapenos. Add cayenne pepper. Any of these work. Start with a little. Taste it. Add more if needed.
8. Can I eat chicken salad on keto?
Yes. Serve it on lettuce. Not bread. Not wrap. Just lettuce. It is low carb. It is high protein. It is perfect for keto.
