high protein Greek yogurt chicken salad is a creamy, satisfying meal made with tender chicken, crunchy vegetables, and a simple yogurt dressing. It takes about 15 minutes to prepare and provides approximately 35 grams of protein per serving without using mayonnaise.
This easy chicken salad is ideal for quick lunches, meal prep, sandwiches, and light dinners. The Greek yogurt creates a creamy texture while lemon juice, Dijon mustard, herbs, and vegetables add freshness and flavor.
Table of Contents
Why You’ll Love This Greek Yogurt Chicken Salad
- Approximately 35 grams of protein per serving
- No mayonnaise needed
- Ready in about 15 minutes
- Creamy, fresh, and satisfying
- Perfect for meal prep
- Made with simple ingredients
- Easy to serve in sandwiches, wraps, or lettuce cups
- Convenient way to use leftover cooked chicken
Ingredients You’ll Need
- 3 cups cooked chicken breast, chopped or shredded
- ¾ cup plain nonfat Greek yogurt
- 2 celery stalks, finely chopped
- ½ cup red grapes, halved
- ¼ cup red onion, finely chopped
- 1 tablespoon fresh lemon juice
- 1 teaspoon Dijon mustard
- 1 tablespoon chopped fresh parsley
- ½ teaspoon garlic powder
- ¼ teaspoon salt, or to taste
- ¼ teaspoon black pepper
- 2 tablespoons chopped almonds or walnuts, optional
Protein note: Chicken breast and Greek yogurt provide most of the protein in this recipe. The exact amount will depend on the type of chicken and yogurt used.
How to Make High Protein Greek Yogurt Chicken Salad
Making high protein Greek yogurt chicken salad is simple when the cooked chicken is completely cool and the vegetables are finely chopped.
- Add the Greek yogurt, lemon juice, Dijon mustard, garlic powder, salt, and black pepper to a large mixing bowl.
- Stir the dressing until it is smooth and evenly combined.
- Add the chopped or shredded chicken, celery, red grapes, red onion, and parsley.
- Gently stir until all the ingredients are coated with the Greek yogurt dressing.
- Taste the chicken salad and adjust the salt, pepper, lemon juice, or mustard if needed.
- Fold in the chopped almonds or walnuts if you want extra crunch.
- Serve immediately or refrigerate for at least 20 minutes for a colder, more developed flavor.
Tips for the Best Chicken Salad
- Use cooked chicken breast for a lean, high-protein result.
- Allow hot chicken to cool completely before mixing it with the yogurt.
- Chop the vegetables into small, similar-sized pieces for the best texture.
- Use thick Greek yogurt rather than regular yogurt so the dressing does not become watery.
- Add the grapes shortly before serving if you prefer a firmer texture.
- Taste the dressing before adding the chicken and adjust the seasoning as needed.
- Chill the salad before serving if you have time, as this helps the flavors combine.
- Add nuts just before eating if you want them to remain crunchy.
What Kind of Chicken Should You Use?
Several types of cooked chicken work well in this recipe.
Leftover Chicken Breast
Leftover baked, grilled, or air-fried chicken breast is an excellent option. Remove any bones or skin before chopping or shredding it.
Rotisserie Chicken
Rotisserie chicken makes the recipe especially quick. Choose mostly breast meat and remove the skin if you want to reduce the fat and calories.
Poached Chicken
Poached chicken has a mild flavor and tender texture that works well with the creamy Greek yogurt dressing.
Canned Chicken
Drained canned chicken can be used when convenience is the priority. Break it into smaller pieces before adding it to the bowl.
Easy Variations and Substitutions
Make It Sweeter
Add diced apple, dried cranberries, or a little more red grape for natural sweetness.
Add More Crunch
Mix in chopped cucumber, bell pepper, almonds, pecans, or walnuts.
Make It Spicy
Add cayenne pepper, crushed red pepper flakes, diced jalapeño, or a small amount of hot sauce.
Use Different Herbs
Replace parsley with fresh dill, chives, cilantro, or basil.
Make It Lower in Carbohydrates
Leave out the grapes and serve the chicken salad in lettuce cups instead of bread or wraps.
Add More Healthy Fat
Mix in chopped avocado shortly before serving. Avocado may darken during storage, so it is best added immediately before eating.
Make It Dairy-Free
Use an unsweetened, thick dairy-free yogurt. Choose one without added sugar or strong flavors.
Ways to Serve Greek Yogurt Chicken Salad
This chicken salad can be served in several easy ways:
- Between slices of whole-grain bread
- Inside a whole-wheat wrap
- In lettuce cups
- Over mixed salad greens
- With sliced cucumber and tomatoes
- Stuffed into a pita pocket
- With whole-grain crackers
- Inside a halved avocado
- As part of a meal-prep lunch box
For a balanced meal, serve it with fresh vegetables, fruit, soup, or a simple green salad.
How to Store Chicken Salad
Store the chicken salad in a sealed container in the refrigerator for up to 3 days. For additional guidance, review these cold food storage guidelines.
Stir it before serving because a small amount of liquid may separate from the Greek yogurt. If the salad becomes too thick, mix in one or two teaspoons of Greek yogurt or lemon juice.
Do not leave the chicken salad at room temperature for extended periods. Return any leftovers to the refrigerator promptly.
Freezing is not recommended because Greek yogurt and fresh vegetables may develop a watery or grainy texture after thawing.
Meal Prep Instructions
Prepare the chicken salad and divide it among four airtight containers.
Keep bread, wraps, crackers, and lettuce separate until serving so they do not become soft. Nuts should also be stored separately if you want them to remain crunchy.
The salad can be prepared in the evening and refrigerated for an easy lunch the following day.
Keep high protein Greek yogurt chicken salad refrigerated, and store bread, wraps, crackers, or lettuce separately until serving.
Estimated Nutrition Information
One serving provides approximately:
- Calories: 230–270
- Protein: 34–37 grams
- Carbohydrates: 8–12 grams
- Fat: 5–8 grams
- Fiber: 1–2 grams
Nutrition values are estimates and will vary depending on the chicken, Greek yogurt, fruit, nuts, and serving method used.
Frequently Asked Questions
Can I Make Chicken Salad Without Mayonnaise?
Yes. Plain Greek yogurt creates a creamy dressing without mayonnaise. Lemon juice, Dijon mustard, and seasonings add flavor and prevent the dressing from tasting plain.
Does Greek Yogurt Taste Sour in Chicken Salad?
Greek yogurt has a slightly tangy flavor, but the chicken, grapes, mustard, lemon, and herbs help balance it. A small amount of honey can be added if you prefer a milder taste.
Can I Use Flavored Greek Yogurt?
Plain, unsweetened Greek yogurt is the best choice. Flavored yogurt often contains added sugar and may not work well with the savory ingredients.
Can I Make This Recipe Without Grapes?
Yes. Leave them out or replace them with diced apple, cucumber, bell pepper, or dried cranberries.
Can I Use Chicken Thighs?
Yes. Cooked chicken thighs provide a richer flavor, although they generally contain more fat than chicken breast.
How Long Does Greek Yogurt Chicken Salad Last?
When stored properly in a sealed container in the refrigerator, it is best eaten within 3 days.
Is This Chicken Salad Good for Weight Loss?
It can fit into a weight-loss eating plan because it is high in protein and can be served with vegetables or lettuce instead of higher-calorie sides. Portion size and the ingredients used will affect the total calories.
A Quick High Protein Lunch Without Mayo
This high protein Greek yogurt chicken salad is a simple way to prepare a creamy and filling lunch without mayonnaise. Tender chicken, thick Greek yogurt, crunchy vegetables, grapes, and fresh seasonings create a balanced recipe that works well for meal prep and busy weekdays.
Serve it in a sandwich, wrap, lettuce cup, or salad bowl, and explore more high-protein recipes for additional quick and satisfying meal ideas.