By Liv Banks • Published: March 11, 2026
If you’re looking for a high protein chicken salad that actually feels like a real meal, this one is about to become your new easy lunch obsession.
This isn’t a traditional chicken salad recipe drowning in mayo or hidden inside a croissant. This is a bright, fresh, balanced bowl built with lean rotisserie chicken, crunchy vegetables, quinoa, and creamy Greek yogurt dressing.
It’s low-carb friendly with only a small amount of quinoa, meal-prep friendly, and honestly, one of my favorite healthy chicken salad recipes for busy days. My hubby has been taking it to work every day this week, and he is fussy when it comes to salads.
I love making this at the beginning of the week because it keeps me full for hours without that heavy “store-bought chicken salad” feeling.
I often alternate between this chicken salad and my high-protein tuna salad.
It’s light, colorful, satisfying… and ridiculously simple. Oh, and the crunch is unreal.
Easy High Protein Chicken Salad, Perfect for Healthy Meal Prep
This high protein chicken salad hits all the right notes.
You get a big boost of protein from cooked chicken, quinoa, and creamy Greek yogurt.
You get crunch from celery and red peppers or capsicum (as we call it here in Aus).
And all the freshness from herbs and lemon.
You can enjoy it in different ways.
- Eat it straight from the bowl, which is what I often do. 😋
- Spoon into lettuce cups or wraps, or, for a more filling option, wrap it in my low-carb tortillas.
- Serve as an easy lunch on its own, cause it has everything in it, so it’s a nutritionally complete meal.
- Pack into meal prep containers. And the great thing is, it won’t go soggy, because I purposely used veggies that don’t go mushy after a couple of days, like tomatoes or cucumbers. I want you to enjoy the crunch even on day 3.
This high protein chicken salad is one of those easy meals that feels nourishing without trying too hard.
Simple Ingredients, Big Flavor
This recipe uses pantry staples and fresh produce you can find anywhere.
- Rotisserie chicken or leftover chicken
- Cooked quinoa for extra protein and fiber
- Crisp celery and red onion
- Juicy green apple for freshness (I will teach you a trick to prevent them from going brown in the recipe card)
- Red peppers for sweetness and color
- Fresh herbs
- Creamy Greek yogurt dressing (you will be surprised how nice yogurt dressing can be if mixed with the right ingredients)
I love using rotisserie chicken here because it saves time and adds great flavor.
But you can also use slow cooker chicken, pressure cooker chicken, Instant Pot chicken, or simple baked chicken breast.
Whatever chicken you have left over, as long as it’s not too flavored or seasoned, cause the dressing will do the flavoring here
The Creamy Greek Yogurt Dressing (Healthy & High Protein)
Let’s talk about the dressing because this is what makes this high protein chicken salad taste so good.
Instead of mayo, we’re using a yogurt mixture with olive oil, lemon juice, and Dijon mustard. Seriously, it’s so much better than mayo; it’s tangy, not greasy like many commercial mayonnaise brands can be. And a 1000 times better for you.
This gives you:
- Extra protein
- Probiotics for gut health when you use good Greek yogurt
- Creamy texture without heaviness
It turns a basic salad into something truly satisfying.
And if you want to switch things up…
This salad is also AMAZING with my avocado lime ranch dressing.
That version adds healthy fats, fresh herbs, and a totally different flavor vibe.
You can honestly make both and rotate through the week.
High Protein Chicken Salad with Creamy Greek Yogurt Dressing
Equipment
Ingredients
- 2 cups shredded rotisserie chicken you can use breast or thigh, I prefer to take the skin off, but again up to you
- ½ cup cooked quinoa
- ½ celery stalk sliced thinly
- ½ green apple thinly sliced
- ½ red pepper capsicum, sliced
- 2 tablespoons red onion finely chopped
- 2 tablespoons fresh parsley or cilantro coriander, chopped (you can use dill too)
For the creamy yogurt dressing:
- ½ cup plain Greek yogurt
- 1 tablespoon olive oil
- 2 tablespoons lemon juice
- 2 teaspoons Dijon mustard
- ½ teaspoon salt
- ½ teaspoon black pepper
- 1 teaspoon of honey optional, but adds a little sweetness to balance the acidity of lemon and yogurt
- Optional: pinch garlic powder or onion powder
Instructions
- Soak green apple pieces in salty cold water for about 10 minutes. This will prevent them from going brown. (1 tablespoon of salt and enough water to cover all the apples)
- Add shredded chicken and cooked quinoa to a large mixing bowl.
- Add celery, green apple, capsicum, red onion, and fresh herbs. You don't need to rinse the apples from salty water; just pat them with a paper towel and add to the salad.
- In a small bowl, whisk Greek yogurt, olive oil, lemon juice, Dijon mustard, honey (if using), salt, and pepper until smooth.
- Pour the dressing over the salad ingredients.
- Gently toss until everything is well coated.
- Serve immediately or refrigerate in an airtight container for meal prep.
- If you want to make a bigger batch, just switch the toggle at the top of this recipe card, and it will show you how to double or triple it.
Notes
Nutrition
Serving Ideas
There are so many favorite ways to enjoy this salad.
- Scoop into lettuce cups
- Wrap in my low-carb tortillas
- Serve over leafy greens
- Eat straight from the bowl
It also pairs beautifully with my high protein tuna salad if you’re building a weekly meal prep rotation.
FAQs
Is chicken salad healthy for weight loss?
Yes — when made with simple ingredients like lean chicken, vegetables, and Greek yogurt instead of mayo, it can be a balanced and satisfying low-calorie meal.
Can I make chicken salad ahead of time?
Absolutely. Store it in an airtight container and keep refrigerated for up to 4 days. The flavors actually improve over time. The vegetables in this salad won’t go soggy.
What can I use instead of rotisserie chicken?
You can use baked chicken breast, poached chicken breast, slow-cooker shredded chicken, or leftover grilled chicken.
Is quinoa necessary?
No — but it adds extra protein, fiber, and texture. You can skip it for a lower-carb version.
2 Responses
That’s so good to hear, I love the crunch too. Have you tried the tuna one or the dense bean salad yet?