High Protein Chicken Salad (40g Protein!)

I live for meals that come together in five minutes but still make me feel like I have my life together. One mixing bowl and a few basic ingredients later, I have something so good I end up eating it three days in a row. This high-protein chicken salad is one of those meals. It’s creamy, loaded with flavor, and most importantly, packed with protein.

This salad delivers when you need to meal-prep for the week, build a snack plate, or hit your protein goal without choking down another dry chicken breast. It’s protein‐heavy, low in carbs, and actually tastes good, which is a win in my book.

Why This Recipe Rocks

• High protein per serving—fueled by chicken + Greek yogurt
• Meal prep gold—stays fresh for 3 days
• Endlessly versatile—wrap it, bowl it, or eat it straight from the container

Ingredients You’ll Need For This Chicken Salad

Shredded Chicken – Use rotisserie chicken, grilled chicken breast, or even canned chicken if you’re in a pinch.

Greek Yogurt – Adds creaminess, locks in flavor, and boosts the protein. You can swap with some whipped cottage cheese, or half yogurt + half light sour cream for a tangy twist.

Red Bell Pepper – Brings crunch, color, and natural sweetness to balance the smoky flavors.

Sweetcorn – Adds that sweet pop and classic Southwestern vibe. Use some Charred corn, grilled corn off the cob, or thawed frozen corn. You can add chopped pickles for tang.

Red Onion – Provides a sharp bite and a little crunch that cuts through the creaminess. Swap it with shallots, green onions (scallions), or chives for a milder onion flavor.

Lemon Juice – Brightens everything up and cuts through the creaminess. Lime juice (white vinegar also works.

Garlic Powder – Adds savory depth without chopping anything..

Smoked Paprika – Gives it that warm, smoky flavor that ties it all together.

Black Pepper – Adds a little kick and sharpness that balances the richness.

Salt – Brings all the flavors forward and makes the whole thing pop.

How to Make This Salad

1. Prep the Chicken and Veggies

In a large bowl, add your cooked, shredded chicken, diced red bell pepper, and corn. You can use rotisserie chicken, meal-prepped chicken breast, or whatever’s in your fridge.

2. Make the Dressing

In a separate bowl, stir together the Greek yogurt, lemon or lime juice, garlic powder, black pepper, smoked paprika, and salt. This is your creamy, high-protein, Southwest-inspired dressing.

3. Combine Everything

Pour the yogurt dressing over the chicken and veggie mix. Stir until everything is evenly coated. If it looks too thick, add a splash more lemon/lime juice to loosen it up.

4. Taste and Adjust

Taste the salad and adjust the seasoning as needed. Add more salt or citrus, or throw in some cayenne if you like heat.

How to serve it

This chicken salad is super versatile, and I pretty much rotate how I serve it depending on the day:

• On toast: Preferably sourdough. Add arugula or spinach for crunch.
• In a wrap: Bonus points if you use a high-protein tortilla.
• With crackers or rice cakes: Perfect for snack plates or lazy lunches.
• Lettuce cups: If you’re trying to keep it light or low-carb.
• Straight out of the bowl: No judgment. I do it too.

Macros & Nutrition Breakdown Per Serving

Note: These macros are based on the exact ingredient amounts listed above and a serving size of 1/2 of the recipe. (These values are estimates and can vary depending on the exact ingredients used and portion sizes.)

• Servings: 2
• Calories: 311
• Protein: 41g
• Carbs: 15g
• Fat: 10g

Meal Prep and Storage Tips

Meal Prep: Prep a big batch of the chicken salad on Sunday and divide it into containers. Pair it with rice, roasted veggies, or a quick side salad kit so you’ve got balanced, protein-packed meals all week.

Fridge: Once the salad is mixed, transfer it into an airtight container and chill for up to 3 days. I like to keep extra diced red onion or crushed tortilla chips in a little snack bag and add them just before eating so nothing gets soggy. It holds up really well and still tastes fresh on day three.

Freezer: If you need longer storage, freeze the shredded chicken (without the yogurt dressing) in individual portions. Use a freezer bag or an airtight container, and it’ll stay good for up to 3 months. When you’re ready to eat, thaw in the fridge overnight, then stir in fresh yogurt and lemon juice to bring back that creamy texture.

Reheat: This salad is best enjoyed cold or at room temperature. But if you want it warm, separate the chicken first, heat it in the air fryer or microwave for 2–3 minutes (with a splash of water and covered to keep it juicy), then toss it back with the cold veggies and yogurt dressing.

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Continue to Content

High Protein Chicken Salad

Yield: 2

Prep Time: 10 minutes

This High-Protein Chicken Salad mixes shredded chicken, Greek yogurt, smoked paprika, sweetcorn, red bell pepper, and red onion with a splash of lemon juice for a creamy meal that’s perfect in wraps, lettuce cups, or straight from the bowl.

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Ingredients

• 2 cups shredded chicken
• ½ cup plain Greek yogurt
• ¼ cup diced red bell pepper
• ¼ cup sweetcorn (canned or thawed frozen)
• ¼ cup red onion
• 1 tbsp lemon juice or lime
• ½ tsp garlic powder
• ½ tsp smoked paprika
• ½ tsp black pepper
• ¾ tsp salt (adjust to taste)

Instructions

1. Prep the Chicken and Veggies: In a large bowl, add your cooked, shredded chicken, diced red bell pepper, and corn. You can use rotisserie chicken, meal-prepped chicken breast, or whatever’s in your fridge.
2. Make the Dressing: In a separate bowl, stir together the Greek yogurt, lemon or lime juice, garlic powder, black pepper, smoked paprika, and salt.
3. Combine Everything: Pour the yogurt dressing over the chicken and veggie mix. Stir until everything is evenly coated. If it looks too thick, add a splash more lemon or lime juice to loosen it up.
4. Taste and Adjust: Taste the salad and adjust the seasoning as needed. Enjoy

Notes

Add a pinch of cayenne or a spoonful of your favorite salsa to amp up the Southwestern kick.

Nutrition Information:

Yield: 2 Serving Size: 1
Amount Per Serving:Calories: 311Total Fat: 10gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 6gCholesterol: 104mgSodium: 999mgCarbohydrates: 15gFiber: 2gSugar: 6gProtein: 41g

Nutrition information on That Protein Life is estimated using online calculators and may vary based on ingredients, brands, and preparation methods. For the most accurate results, use a food scale and trusted calculator. This information is for general guidance only—please consult a professional for specific dietary needs. That Protein Life is not responsible for any discrepancies or outcomes.

Did you make this recipe?

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What’s Your Chicken Salad Personality?

Are you a scoop-it-on-a-toast girly, or do you go straight from the bowl with a fork? Let me know in the comments. Tag me on Instagram @thatproteinlife if you make it—I love seeing how you guys customize it.