High Protein Greek Yogurt Chicken Salad

By HKT

If there’s one lunch that never lets you down, it’s a good chicken salad. But this high protein Greek yogurt chicken salad? It hits differently. It’s creamy without being heavy, fresh without feeling boring, and ready in minutes — the kind of recipe busy home cooks keep in their back pocket for weeks when life feels a little chaotic. And honestly, who doesn’t want a lunch that tastes good, fills you up, and doesn’t take over the kitchen?

Why This Salad Just Works 

This is the kind of meal you start making “just to try,” and suddenly you realize you’ve made it three weeks in a row. There’s a reason:

  • It’s fast. Using rotisserie chicken brings prep time down to 10 minutes. 
  • It’s high-protein. Greek yogurt already carries around 17–20g per cup, and paired with chicken, each serving easily lands around 30–40g protein. 
  • It’s lighter than mayo-based salads but still creamy. 
  • It’s meal-prep friendly. It lasts 3–5 days in the fridge without getting weird or watery. 
  • It’s flexible. Add grapes, apples, nuts, herbs — or keep it simple. 

But beyond convenience, there’s something incredibly comforting about this salad. It feels wholesome without trying too hard. And for home cooks who juggle work, kids, errands, and everything else, having a “set it and forget it” lunch like this is a tiny gift you give yourself.

Ingredients

You don’t need anything fancy — just a handful of ingredients that play nicely together.

The Base

  • 2 cups cooked shredded chicken 
  • ½ cup plain Greek yogurt (any fat level works) 
  • ½ tablespoon Dijon mustard 
  • Salt + pepper to taste 

Crunch & Texture

  • ½ cup chopped celery 
  • ¼ cup finely diced red onion 
  • 2 tablespoons chopped almonds or pecans 

Sweetness + Balance

  • ½ cup halved grapes or 
  • ½ cup chopped apple 

Freshness Factor

  • Handful chopped parsley 
  • Optional: lemon juice, dill, garlic powder 

Here’s the thing: you don’t need to follow every measurement perfectly. Chicken salad is forgiving — like that friend you can show up late to lunch with and she still smiles at you.

Step-by-Step Instructions

It’s almost funny how easy this is. You’ll wonder how something this quick tastes this good.

Step 1 — Shred the Chicken

Rotisserie chicken makes this almost effortless — pull the meat off the bone while it’s still slightly warm, because it shreds more cleanly.
If you’re cooking from scratch, simmer chicken breasts in lightly salted water for 12–14 minutes or bake them at 400°F for 15–18 minutes, depending on thickness. Let them cool just enough to handle, then shred with forks or a mixer.
 Tip: Leave a few larger chunks for a nice “bite” instead of shredding everything too fine.

Step 2 — Chop the Veggies, Fruit & Nuts

Slice the celery thin for crispness, finely dice the red onion so it blends smoothly without overpowering, and halve the grapes (or chop apples) to add sweetness. Roughly chop almonds or pecans so they keep some texture.
Take your time here — the mix of crunch, sweetness, and bite is what makes this salad feel bright and balanced.
 Tip: Pat grapes or apples dry after rinsing to keep excess moisture out of the salad.

Step 3 — Make the Creamy Yogurt Dressing

In a medium bowl, whisk together Greek yogurt, Dijon, salt, pepper, and a small squeeze of lemon if you like a brighter flavor.
The dressing should look thick, smooth, and glossy — not watery. If it feels thin, add a spoonful more yogurt or reduce the lemon.
 Optional boost: A pinch of garlic powder or fresh dill gives the dressing a cozy, homemade touch.

Step 4 — Fold Everything Together

Add shredded chicken, chopped veggies, nuts, and fruit into the bowl with the dressing. Use a spatula or wooden spoon to fold gently — mixing too aggressively breaks down the chicken and makes everything mushy.
Taste the salad and adjust. A little extra salt, a small grind of pepper, or a squeeze of lemon often makes the flavors pop.
 Tip: If it looks a bit thick right after mixing, it usually loosens slightly as it chills.

Step 5 — Chill 

Let the salad rest in the fridge for 10 minutes. This tiny pause helps the yogurt meld with the chicken and lets the flavors round out.
But if you’re already starving? Serve it right away. It’ll still be delicious — just a little “younger” tasting.

What to Serve With It

This salad is a chameleon — it fits almost anywhere.

  • Piled on toasted sourdough 
  • Rolled in a whole-wheat wrap 
  • Tucked into lettuce cups 
  • Over mixed greens for a high-protein salad bowl 
  • With crackers for a snack-style lunch 

If you’re packing lunch for work, a chilled chicken salad wrap with a lemon-sparkling water is honestly one of the most satisfying midday meals.

Storage Notes 

This salad stays fresh for 3–5 days in the refrigerator when stored in an airtight container. It’s best cold, and freezing isn’t recommended — yogurt doesn’t hold up well in the freezer.

If you’re meal-prepping for multiple days, store fruit and nuts separately, then mix right before eating to keep things crunchy.

FAQs

  1. Is this really high protein?
     Yes. Between chicken and Greek yogurt, each serving usually lands around 30–40g protein.
  2. Can I use canned chicken?
     Sure. It won’t be as juicy, but it absolutely works.
  3. Can I make this dairy-free?
     Yes — use a dairy-free unsweetened yogurt alternative. The flavor will be slightly tangier.
  4. Can I skip the fruit?
     Absolutely. Just add more celery or chopped nuts to keep the texture balanced.

Nutrition Snapshot (Per Serving)

  • Calories: ~305 
  • Protein: 32–36 g 
  • Carbohydrates: 10–14 g 
    • From grapes/apples + veggies 
  • Fat: 10–12 g 
    • Mostly from almonds + yogurt 
  • Fiber: 1–2 g 
  • Sugars: 6–9 g (natural fruit sugars) 
  • Sodium: ~380–450 mg 
  • Calcium: ~12% DV 
  • Vitamin C: ~10% DV 
  • Vitamin B12: High (from chicken + yogurt)

Recipe Card

  • Prep Time: 10 minutes
  • Cook Time: 0–15 minutes (if cooking chicken)
  • Total Time: 10–20 minutes
  • Servings: 4

Ingredients

For the Salad

  • 2 cups cooked shredded chicken 
  • ½ cup plain Greek yogurt 
  • ½ Tbsp Dijon mustard 
  • ½ cup chopped celery 
  • ¼ cup diced red onion 
  • ½ cup halved grapes or chopped apple 
  • 2 Tbsp chopped almonds or pecans 
  • 2–3 Tbsp chopped parsley 

For Optional Flavor Boost

  • 1 tsp lemon juice 
  • Pinch garlic powder 
  • Fresh dill 
  • Salt + black pepper to taste 

Instructions

  1. Shred the chicken.
     Use rotisserie chicken or cooked chicken breast. Shred with forks or a mixer. 
  2. Prep the mix-ins.
     Chop celery, slice grapes or apples, dice red onion, chop nuts, and prep parsley. 
  3. Make the dressing.
     Mix Greek yogurt, Dijon, lemon (optional), salt, and pepper until smooth. 
  4. Combine everything.
     Add chicken + veggies + fruit + nuts into the bowl and fold gently. 
  5. Chill & serve.
     Let sit 10 minutes in the fridge for best flavor.

Final Thoughts

There’s something comforting about simple food that tastes good without demanding too much from you. This high protein Greek yogurt chicken salad is exactly that — wholesome, fresh, and unbelievably easy. It’s the kind of recipe you’ll come back to when your week feels packed or when you just want a lunch that makes you feel good afterward.

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 High Protein Greek Yogurt Chicken Salad
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Instructions
  1. Step 1: Shred the Chicken: Rotisserie chicken makes this almost effortless — pull the meat off the bone while it’s still slightly warm, because it shreds more cleanly. If you’re cooking from scratch, simmer chicken breasts in lightly salted water for 12–14 minutes or bake them at 400°F for 15–18 minutes, depending on thickness. Let them cool just enough to handle, then shred with forks or a mixer. Tip: Leave a few larger chunks for a nice “bite” instead of shredding everything too fine.
  2. Step 2: Chop the Veggies, Fruit & Nuts: Slice the celery thin for crispness, finely dice the red onion so it blends smoothly without overpowering, and halve the grapes (or chop apples) to add sweetness. Roughly chop almonds or pecans so they keep some texture. Take your time here — the mix of crunch, sweetness, and bite is what makes this salad feel bright and balanced. Tip: Pat grapes or apples dry after rinsing to keep excess moisture out of the salad.
  3. Step 3: Make the Creamy Yogurt Dressing: In a medium bowl, whisk together Greek yogurt, Dijon, salt, pepper, and a small squeeze of lemon if you like a brighter flavor. The dressing should look thick, smooth, and glossy — not watery. If it feels thin, add a spoonful more yogurt or reduce the lemon. Optional boost: A pinch of garlic powder or fresh dill gives the dressing a cozy, homemade touch.
  4. Step 4: Fold Everything Together: Add shredded chicken, chopped veggies, nuts, and fruit into the bowl with the dressing. Use a spatula or wooden spoon to fold gently — mixing too aggressively breaks down the chicken and makes everything mushy. Taste the salad and adjust. A little extra salt, a small grind of pepper, or a squeeze of lemon often makes the flavors pop. Tip: If it looks a bit thick right after mixing, it usually loosens slightly as it chills.
  5. Step 5: Chill: Let the salad rest in the fridge for 10 minutes. This tiny pause helps the yogurt meld with the chicken and lets the flavors round out. But if you’re already starving? Serve it right away. It’ll still be delicious — just a little “younger” tasting.

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