A bright, crunchy salad that doubles as a power-packed lunch or a light dinner: shredded chicken folded into mixed greens, crisp veg, crumbled feta, and a tangy Greek-yogurt dressing. It’s the kind of meal I reach for when I want something quick, high in protein, and satisfying without feeling heavy. If you like make-ahead protein lunches, you might also enjoy this high-protein chicken BLT wrap for variety during the week.
Why you’ll love this dish
This High Protein Chicken Salad hits the sweet spot between healthy and hearty. It’s fast to assemble, uses simple pantry ingredients, and delivers about 30+ grams of protein per serving depending on the chicken portion — great for post-workout recovery, meal prep, or a no-fuss family dinner.
“I prepped this on Sunday and it stayed fresh all week — creamy dressing, crunchy veggies, and plenty of protein. Perfect for busy days.” — a happy home cook
Why it stands out:
- Quick assembly: uses cooked chicken, so there’s no extra cooking time.
- Balanced macros: protein-forward with healthy fats from olive oil and creamy Greek yogurt.
- Versatile: serves as a salad, sandwich filler, or grain-bowl topper.
How this recipe comes together
Start by shredding already-cooked chicken — rotisserie, baked, or poached all work. Toss the chicken with fresh greens and chopped vegetables for texture. Whisk a simple dressing of Greek yogurt, olive oil, and lemon to add creaminess and acidity without heavy mayo. Combine, season, and serve immediately or portion for later.
What you’ll need
- 2 cups cooked chicken breast, shredded (about 10–12 oz)
- 4 cups mixed greens (spinach, arugula, romaine)
- 1 cup cherry tomatoes, halved
- 1/2 cucumber, diced
- 1/4 red onion, thinly sliced
- 1/2 bell pepper, diced
- 1/4 cup feta cheese, crumbled
- 1/4 cup Greek yogurt
- 2 tablespoons olive oil
- 1 tablespoon lemon juice (fresh preferred)
- Salt and pepper to taste
Ingredient notes and substitutions:
- Chicken: rotisserie chicken is a great shortcut. You can also use shredded leftover baked chicken.
- Greek yogurt: choose full-fat or 2% for creamier dressing; non-dairy yogurt will change flavor and texture.
- Feta: swap for goat cheese or omit for dairy-free.
- Greens: if you plan to meal prep, use heartier greens (romaine, baby kale) to reduce wilting.
Step-by-step instructions
- In a large bowl, combine the shredded cooked chicken, mixed greens, cherry tomatoes, diced cucumber, sliced red onion, diced bell pepper, and crumbled feta.
- In a small bowl, whisk together the Greek yogurt, olive oil, lemon juice, and a pinch of salt and pepper until smooth. Taste and adjust seasoning.
- Pour the dressing over the salad and toss gently until everything is coated evenly.
- Serve immediately, or divide into meal-prep containers and refrigerate for up to 4 days. For best texture, keep extra dressing on the side if packing greens ahead.
Best ways to enjoy it
- As a standalone salad for a low-carb lunch.
- Stuff into whole-grain pita pockets or wraps for a handheld meal.
- Spoon over warm quinoa or farro for a hearty grain bowl.
- Serve on buttered toast or an everything bagel for a protein-rich brunch.
Pair with a chilled glass of sparkling water with lemon or a simple iced tea.
Storage and reheating tips
- Refrigeration: store in an airtight container for up to 3–4 days. Note: USDA recommends cooked poultry be used within 3–4 days when refrigerated at 40°F (4°C) or below.
- Meal-prep tip: keep the dressing separate if you want maximum crunch from the greens. Dress right before eating.
- Freezing: not recommended once assembled — the greens and dressing will degrade. You can freeze the shredded chicken alone for up to 4 months; thaw and assemble when ready.
- Reheating: if you heat the chicken, do so separately (gently in a skillet or microwave), then add to cold greens to avoid wilting.
Pro chef tips
- Shred chicken while warm for fluffier pieces that absorb dressing better.
- Thinly slice the red onion and soak in cold water for 5–10 minutes if you want milder onion flavor.
- Add a pinch of sugar or a drizzle of honey to the dressing if your lemons are tart — it balances acidity.
- For extra texture, toast a handful of pumpkin seeds or chopped almonds and sprinkle on top just before serving.
Recipe variations
- Mediterranean: add olives, cucumber, cherry tomatoes, and swap feta for kalamata; finish with oregano.
- Spicy kick: fold in a teaspoon of harissa or sriracha to the yogurt dressing.
- Low-FODMAP: omit onion and use garlic-infused oil instead of raw garlic.
- Higher-calorie option: replace Greek yogurt with mayonnaise or add sliced avocado.
If you’d like a creamy, cottage-cheese-forward alternative, try the high-protein cottage cheese chicken salad with banana peppers for a tangier texture and different flavor profile.
Common questions
Q: How much protein is in this salad?
A: Roughly, 2 cups of cooked chicken breast provide about 50–55 grams of protein total. Divided into two servings, that’s around 25–28 grams of protein per serving, plus a few grams from Greek yogurt and feta.
Q: Can I use rotisserie chicken or canned chicken?
A: Yes. Rotisserie chicken is a convenient, flavorful shortcut. Canned chicken works in a pinch but has a softer texture — adjust seasoning and drain well.
Q: Will the salad get soggy if I meal prep?
A: Greens can wilt when dressed. To keep crunch, store the dressing separately and add it just before eating. Use sturdier greens like romaine if you must assemble ahead.
Q: Is this safe to eat cold the next day?
A: Yes, as long as the salad has been refrigerated promptly and stored below 40°F (4°C). Cooked chicken should be consumed within 3–4 days per USDA guidelines.
Q: Can I make this dairy-free?
A: Substitute dairy-free yogurt and omit the feta, or use a dairy-free cheese alternative.
If you want more make-ahead, high-protein lunch ideas, check the recipes linked earlier for different textures and flavors.
PrintHigh Protein Chicken Salad
A bright, crunchy salad loaded with shredded chicken, fresh greens, and a tangy Greek-yogurt dressing, perfect for a quick and satisfying meal.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Total Time: 15 minutes
- Yield: 4 servings
- Category: Salad
- Method: No-Cook
- Cuisine: Mediterranean
- Diet: High Protein
Ingredients
- 2 cups cooked chicken breast, shredded (about 10–12 oz)
- 4 cups mixed greens (spinach, arugula, romaine)
- 1 cup cherry tomatoes, halved
- 1/2 cucumber, diced
- 1/4 red onion, thinly sliced
- 1/2 bell pepper, diced
- 1/4 cup feta cheese, crumbled
- 1/4 cup Greek yogurt
- 2 tablespoons olive oil
- 1 tablespoon lemon juice (fresh preferred)
- Salt and pepper to taste
Instructions
- Combine the shredded cooked chicken, mixed greens, cherry tomatoes, diced cucumber, sliced red onion, diced bell pepper, and crumbled feta in a large bowl.
- Whisk together the Greek yogurt, olive oil, lemon juice, and a pinch of salt and pepper in a small bowl until smooth. Taste and adjust seasoning.
- Pour the dressing over the salad and toss gently until everything is coated evenly.
- Serve immediately, or divide into meal-prep containers and refrigerate for up to 4 days.
Notes
For best texture, keep extra dressing on the side if packing greens ahead.