High-Protein Low Carb Chicken Salad – Simple, Fresh, and Satisfying
This high-protein low carb chicken salad is the kind of meal you can make once and enjoy for days. It’s fresh, creamy, and full of crunchy textures without the heavy carbs. Whether you’re prepping lunch for the week or putting together a quick dinner, this salad hits the mark.
It’s easy to customize, holds up well in the fridge, and tastes even better after the flavors settle. If you want a dependable go-to recipe that’s both healthy and filling, this is it.
High-Protein Low Carb Chicken Salad - Simple, Fresh, and Satisfying
Ingredients
- 2 1/2 cups cooked chicken breast, chopped or shredded (rotisserie or leftover roasted chicken works great)
- 1/3 cup celery, finely chopped
- 1/4 cup red onion, finely chopped (or shallot for a milder bite)
- 1/2 cup cucumber, seeded and diced small
- 1/4 cup chopped dill pickles (or cornichons), plus 1 teaspoon pickle brine
- 2 tablespoons fresh parsley, chopped
- 2 tablespoons fresh dill, chopped (optional but great for flavor)
- 1/3 cup plain Greek yogurt (2% or full-fat for extra creaminess)
- 3 tablespoons mayonnaise (use avocado oil mayo if you like)
- 1 teaspoon Dijon mustard
- 1 teaspoon lemon juice (more to taste)
- 1/4 teaspoon garlic powder
- 1/4 teaspoon onion powder
- Salt and black pepper, to taste
- Optional add-ins: 1/4 cup sliced almonds or chopped walnuts, 1/2 avocado diced, 1 tablespoon capers, or 1 hard-boiled egg chopped
Instructions
- Prep the chicken. If you’re cooking from scratch, gently poach or roast chicken breasts and let them cool. Chop or shred into bite-size pieces. You’ll want about 2 1/2 cups.
- Chop the veggies. Finely dice celery, red onion, cucumber, and pickles. Keep pieces small so they mix evenly and you get crunch in every bite.
- Make the dressing. In a medium bowl, whisk together Greek yogurt, mayonnaise, Dijon, lemon juice, pickle brine, garlic powder, onion powder, salt, and pepper. Adjust acidity and seasoning to taste.
- Combine. Add the chicken, chopped veggies, parsley, and dill to a large bowl. Pour the dressing over the top and fold everything together until well coated.
- Taste and tweak. Add more lemon, salt, or pepper if needed. If you want extra creaminess, add a spoonful of yogurt or mayo.
- Optional add-ins. Stir in nuts for crunch, avocado for richness, capers for briny pop, or a chopped egg for extra protein.
- Chill. Cover and refrigerate for at least 30 minutes. This helps the flavors meld and the dressing set.
- Serve. Spoon over crisp lettuce, tuck into lettuce cups, pair with sliced cucumbers, or enjoy on its own.
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Get Your Program TodayWhat Makes This Special
This salad uses lean chicken, crisp veggies, and a bright, creamy dressing that doesn’t weigh you down. Instead of sugary add-ins or sweet dressings, it stays focused on clean flavors and solid nutrition.
The mix of proteins and healthy fats keeps you satisfied for hours. It also fits a range of goals—keto, low carb, high protein, or just smarter eating.
It’s also built for flexibility. You can swap ingredients based on what you have, and the salad still keeps its balance.
Serve it on lettuce, in a lettuce wrap, or by the spoonful—no bread needed.
What You’ll Need
- 2 1/2 cups cooked chicken breast, chopped or shredded (rotisserie or leftover roasted chicken works great)
- 1/3 cup celery, finely chopped
- 1/4 cup red onion, finely chopped (or shallot for a milder bite)
- 1/2 cup cucumber, seeded and diced small
- 1/4 cup chopped dill pickles (or cornichons), plus 1 teaspoon pickle brine
- 2 tablespoons fresh parsley, chopped
- 2 tablespoons fresh dill, chopped (optional but great for flavor)
- 1/3 cup plain Greek yogurt (2% or full-fat for extra creaminess)
- 3 tablespoons mayonnaise (use avocado oil mayo if you like)
- 1 teaspoon Dijon mustard
- 1 teaspoon lemon juice (more to taste)
- 1/4 teaspoon garlic powder
- 1/4 teaspoon onion powder
- Salt and black pepper, to taste
- Optional add-ins: 1/4 cup sliced almonds or chopped walnuts, 1/2 avocado diced, 1 tablespoon capers, or 1 hard-boiled egg chopped
Instructions
- Prep the chicken. If you’re cooking from scratch, gently poach or roast chicken breasts and let them cool. Chop or shred into bite-size pieces. You’ll want about 2 1/2 cups.
- Chop the veggies. Finely dice celery, red onion, cucumber, and pickles.
Keep pieces small so they mix evenly and you get crunch in every bite.
- Make the dressing. In a medium bowl, whisk together Greek yogurt, mayonnaise, Dijon, lemon juice, pickle brine, garlic powder, onion powder, salt, and pepper. Adjust acidity and seasoning to taste.
- Combine. Add the chicken, chopped veggies, parsley, and dill to a large bowl. Pour the dressing over the top and fold everything together until well coated.
- Taste and tweak. Add more lemon, salt, or pepper if needed.
If you want extra creaminess, add a spoonful of yogurt or mayo.
- Optional add-ins. Stir in nuts for crunch, avocado for richness, capers for briny pop, or a chopped egg for extra protein.
- Chill. Cover and refrigerate for at least 30 minutes. This helps the flavors meld and the dressing set.
- Serve. Spoon over crisp lettuce, tuck into lettuce cups, pair with sliced cucumbers, or enjoy on its own.
How to Store
Store the chicken salad in an airtight container in the fridge for up to 4 days. Keep it cold and avoid leaving it out at room temperature for long stretches.
If you’re adding avocado or nuts, stir them in just before serving to keep them fresh and crunchy. If the salad thickens over time, loosen it with a teaspoon of lemon juice or a splash of pickle brine.
Why This is Good for You
- High in protein: Chicken breast and Greek yogurt deliver a strong protein hit to keep you full longer.
- Low in carbs: No sweeteners, no fruit, and no bread required—just crunchy low-carb veggies.
- Healthy fats: Mayonnaise and optional nuts add satisfying fats that support steady energy.
- Micronutrients: Fresh herbs, celery, and cucumber provide vitamins, minerals, and hydration.
- Balanced and clean: Simple ingredients, minimal processing, and a lighter dressing than most deli versions.
Common Mistakes to Avoid
- Overcooking the chicken. Dry chicken makes a dry salad. Cook gently and let it cool before mixing so it stays juicy.
- Skipping the acid. Lemon juice and pickle brine brighten the flavors.
Without them, the salad can taste flat.
- Big, uneven chunks. Keep your chop consistent so you don’t end up with bites that are all onion or all chicken.
- Overloading the dressing. Start with the listed amount. You can always add more, but too much dressing turns it soupy.
- Not chilling. A short rest in the fridge brings everything together and improves the texture.
Variations You Can Try
- Herb-forward: Swap dill for basil and add a squeeze of lemon for a brighter, summery feel.
- Spicy kick: Add chopped jalapeño, a pinch of cayenne, or a drizzle of hot sauce.
- Curry twist: Stir in 1 to 2 teaspoons of yellow curry powder and a dash of lime juice. Add cilantro if you like.
- Caesar-style: Use more lemon, extra Dijon, grated Parmesan, and a few minced anchovies.
Skip the pickles.
- Avocado cream: Blend half an avocado into the dressing and reduce the mayo for a richer, green version.
- Crunch lovers: Add sliced almonds, chopped walnuts, or toasted pumpkin seeds right before serving.
- Rotisserie shortcut: Use store-bought rotisserie chicken for speed. Remove the skin to keep it lean.
FAQ
Can I make this dairy-free?
Yes. Replace the Greek yogurt with more mayonnaise or a thick dairy-free yogurt.
Adjust lemon juice to balance the richness.
Is this keto-friendly?
It is. The salad is naturally low in carbs. Just skip higher-carb add-ins and keep the cucumber and onion amounts as listed.
What’s the best way to cook the chicken?
Poaching keeps it tender and moist.
Simmer chicken breasts in salted water with a bay leaf or garlic until just cooked through, then cool before chopping. Roasting works too—just avoid overcooking.
Can I use canned chicken?
You can in a pinch. Drain it well and break up the pieces.
The texture is softer, so add a bit more celery or nuts for crunch.
How much protein is in a serving?
It varies by portion and ingredients, but a 1-cup serving typically lands around 25–35 grams of protein when made with chicken breast and Greek yogurt.
What can I serve this with?
Try lettuce wraps, sliced cucumbers, cherry tomatoes, or a simple green salad. If you’re not strict low carb, it’s nice on whole-grain crackers.
Can I freeze chicken salad?
It’s not ideal. The dressing can separate and the veggies lose their crunch after thawing.
It’s best kept in the fridge and eaten within a few days.
How do I make it less tangy?
Reduce the lemon juice and pickle brine, and add a touch more mayo. A small pinch of salt can also round out sharp flavors.
Final Thoughts
This high-protein low carb chicken salad is reliable, quick, and easy to customize. It’s the kind of recipe you can make on a busy Sunday and enjoy all week without getting bored.
Keep the base simple, adjust seasonings to your taste, and add crunchy or creamy extras when you’re ready to eat. With clean ingredients and bold flavors, it’s a smart staple for lunch, dinner, or a snack anytime you need something satisfying.
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