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High-Protein Low-Carb Chicken Salad

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Total Time: 25 minutes (plus optional chilling)
Active Time: 15 minutes
Difficulty: Easy
Serves: 4
Intensity: Low – Minimal cooking, mostly assembly. Perfect for a quick, nutritious meal.

A Salad That Works as Hard as You Do

Finding a lunch that is deeply satisfying, fuels your muscles, and keeps your energy steady without the carb crash can feel like a quest. This High-Protein Low-Carb Chicken Salad is your answer. We’ve taken the classic chicken salad and re-engineered it for the modern diet, swapping out mayo for a tangy, creamy Greek yogurt base and loading it with crunchy vegetables and fresh herbs. The result? A powerhouse meal with over 35 grams of protein per serving and only 6g of net carbs. It’s lean, clean, and utterly delicious—perfect for post-workout refueling, a desk lunch that keeps you sharp, or a simple, elegant weekend meal. Prep it once and enjoy it all week.

Why You’ll Love This Recipe

  • Macro-Perfect: Specifically designed to support fitness goals and low-carb lifestyles.

  • Meal Prep Champion: The flavors meld and improve overnight, making it the ultimate make-ahead meal.

  • Versatile: Enjoy it in lettuce cups, on a bed of greens, or straight from the container.

  • No Sacrifice on Flavor: Bright, creamy, and crunchy—this is health food that tastes indulgent.

Ingredients

  • 1 lb (450g) boneless, skinless chicken breasts

  • 1 cup (240g) plain, full-fat Greek yogurt

  • 2 tbsp high-quality mayonnaise (optional, for extra richness)

  • 1 tbsp Dijon mustard

  • 1 tbsp fresh lemon juice

  • 1 celery rib, finely diced

  • 1/4 cup red onion, finely diced

  • 1/3 cup (50g) toasted almonds, slivered or chopped

  • 1/4 cup fresh dill, chopped

  • 2 tbsp fresh chives, chopped

  • Salt and freshly ground black pepper, to taste

  • For Serving (Optional): Large butter lettuce leaves (for cups), mixed greens, avocado slices, or cherry tomatoes.

Equipment

  • Medium saucepan or skillet

  • Mixing bowls

  • Cutting board & sharp knife

  • Measuring cups and spoons

Step-by-Step Instructions

Step 1: Cook & Shred the Chicken (10 minutes)

Place the chicken breasts in a single layer in a saucepan. Cover with water or low-sodium chicken broth by about an inch. Bring to a gentle boil over medium-high heat. Once boiling, reduce heat to low, cover, and simmer for 10-12 minutes, or until the internal temperature reaches 165°F (74°C).
Remove the chicken and let it rest for 5 minutes. Using two forks or your hands, shred the chicken into bite-sized pieces. Place in a large mixing bowl to cool slightly.
Pro-Tip: For even easier prep, use 3 cups of pre-cooked shredded chicken (rotisserie chicken works perfectly!).

Step 2: Create the Creamy Dressing (3 minutes)

In a small bowl, combine the Greek yogurt, mayonnaise (if using), Dijon mustard, and lemon juice. Whisk until perfectly smooth and creamy. Season with a pinch of salt and pepper.

Step 3: Combine & Conquer (5 minutes)

To the bowl with the shredded chicken, add the diced celery, red onion, toasted almonds, dill, and chives. Pour the creamy yogurt dressing over everything.
Using a large spoon or spatula, fold all ingredients together until the chicken and vegetables are evenly and thoroughly coated. Taste and adjust seasoning, adding more salt, pepper, or lemon juice as desired.

Step 4: Chill & Serve (2 minutes, plus optional chilling)

For the best flavor, cover the bowl and refrigerate for at least 30 minutes to allow the flavors to marry. However, it can be served immediately if you’re in a hurry.
To serve, spoon the chicken salad into crisp butter lettuce cups for a true low-carb experience, or over a bed of fresh mixed greens. Garnish with extra herbs or a sprinkle of almonds.

Meal Prep & Storage Instructions

  • Storage: Store in an airtight container in the refrigerator for up to 4 days. The almonds may soften slightly but will still taste great.

  • Meal Prep: Portion directly into four meal-prep containers with a side of lettuce or greens. For the freshest texture, you can store the toasted almonds separately and add them each day.

  • Not Freezer Friendly: Due to the yogurt and fresh vegetables, this salad does not freeze well.

Nutritional Information (Per Serving, approximately 1 cup)

  • Calories: 315

  • Total Fat: 18g

  • Saturated Fat: 3.5g

  • Cholesterol: 85mg

  • Sodium: 320mg (will vary based on seasoning)

  • Total Carbohydrates: 8g

  • Dietary Fiber: 2g

  • Sugars: 4g (naturally occurring)

  • Net Carbs: 6g

  • Protein: 35g

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