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This high protein chicken salad recipe is the best — loaded with tender chicken, crisp apples, crunchy pecans, and juicy grapes, all tossed in a creamy Greek yogurt dressing that keeps things light but seriously satisfying. With 30+ grams of protein per serving and easy prep, it’s the ultimate make-ahead meal for busy weeknights, packed lunches, or last-minute entertaining!
See recipe card below for full list of measurements, ingredients, and instructions.
Why This Recipe is So Good
- The protein punch here is no joke —with 30+ grams of protein per serving from the chicken and Greek yogurt, this salad keeps you full and energized for hours. It’s perfect for meal prep, post-workout lunches, or feeding hungry kids who need real fuel, not just snacks.
- Greek yogurt instead of mayo keeps things light without sacrificing that creamy, indulgent texture everyone craves in chicken salad. You’ll save calories and fat while boosting protein even more. Plus, the tangy flavor pairs beautifully with the sweet grapes and apples.
- This recipe is crazy versatile for different eating styles as it’s naturally gluten-free, low-carb, and keto-friendly (just skip the fruit or reduce the amount). Pack it for kids’ lunches, serve it at a bridal shower, or meal prep it for the whole week. It literally works for everything!
What You Need to Know Before You Start
- You could use one large rotisserie chicken, which yields about 4 cups of shredded meat, which is exactly what you need for this recipe! Just shred it with two forks or roughly chop it (or you could try my FAVE chicken shredder) — both textures work perfectly. If you’re cooking chicken from scratch, poaching or air frying chicken breasts are your fastest options, but let cooked chicken cool completely before mixing so it doesn’t make the yogurt watery.
- Raw pecans are fine, but toasting them for 5-7 minutes at 350°F brings out this rich, buttery depth that takes the whole salad up a notch. Just watch them closely because nuts go from perfect to burnt really fast. Let them cool before adding to the salad so they stay crunchy instead of getting soggy.
- I get how it’s tempting to dig in right away, but refrigerating this salad for at least 1 hour (or up to overnight) lets all the flavors blend together and makes the texture way better. The Greek yogurt needs time to coat everything evenly, and the apples and celery stay crisper when they’re cold.
- Start with ¾ cup of Greek yogurt and see how you like it — some people love a drier, chunkier chicken salad, while others want it swimming in creamy dressing. You can go up to 1 cup if you want it extra saucy. If you’re meal prepping, lean toward the drier side (¾ cup) since the salad will release some liquid as it sits.
Recipe Variations
Make it Traditional: Swap the Greek yogurt for ¾ cup mayonnaise (or use half Greek yogurt, half mayo for the best of both worlds). This gives you that classic deli-style chicken salad flavor everyone knows and loves!
Add Fresh Herbs: Stir in 2 tablespoons chopped fresh dill, tarragon, or parsley for an extra layer of fresh, bright flavor that takes this from good to unforgettable.
Go Curry-Style: Add 1 to 2 teaspoons curry powder to the Greek yogurt mixture and swap the pecans for cashews or sliced almonds. The warm spices pair beautifully with the sweet grapes and apples.
Make it Spicy: Mix in a finely diced jalapeño (seeds removed) or a dash of cayenne pepper to the dressing for a little kick that wakes up your taste buds.
Make it Strict Keto: The recipe as written is already relatively low-carb at about 8-10g carbs per serving, but if you’re following strict keto or want to go even lower, skip the grapes and apple entirely (this drops it to around 2-3 grams carbs per serving). Add extra celery for more crunch (it’s extremely low-carb at only 1.5 grams per half cup), toss in some crispy bacon bits for extra flavor and fat, or mix in diced radishes for a peppery bite.
Try Different Nuts: Swap pecans for walnuts, sliced almonds, or even candied pecans if you want a sweeter vibe. Each brings a slightly different flavor and texture, but the same deliciousness.
Frequently Asked Questions
You can, but you’ll lose a significant amount of protein — Greek yogurt provides about 15-18 grams of protein per ¾ cup while regular yogurt only has 8-10 grams, which defeats the purpose of this high-protein recipe. Regular yogurt is also much thinner and won’t give you that thick, creamy coating you want in chicken salad. If Greek yogurt truly isn’t available, sour cream is your best alternative for texture (though it has less protein at about 5-7 grams per ¾ cup), or use mayonnaise if you’re not concerned about the protein content.
You can make this chicken salad up to 24 hours ahead, and it actually tastes better after sitting overnight in the fridge. The flavors blend together and develop more depth. Just give it a quick stir before serving. If you’re making it more than a day ahead, wait to add the pecans until right before serving so they stay crunchy.
So many options here! Serve it on a bed of mixed greens, stuff it in a wrap or pita pocket, pile it on crackers or cucumber slices for an appetizer, or make classic chicken salad sandwiches on your favorite bread. It’s also incredible scooped onto halved avocados or spooned into lettuce cups for a low-carb option.
Unfortunately, no — Greek yogurt and mayonnaise both separate and get watery when frozen and thawed, and the vegetables and fruit will turn mushy. This salad is best enjoyed fresh or stored in the fridge for up to 4 days. If you want to meal prep, just make a full batch and portion it out for the week.
The fastest option is grabbing a rotisserie chicken from the grocery store and shredding the meat. If you’re cooking chicken from scratch, poaching chicken breasts in simmering water for 12-15 minutes (until they reach 165°F internally) is super easy. You can also use leftover grilled chicken, air-fried chicken, or even canned chicken in a pinch (just drain it really, really well).
More Delicious Chicken Recipes
- Marry Me Chicken (In Sun-Dried Tomato Cream Sauce)
- Marry Me Chicken Salad
- Whole30 Chicken and Broccoli Casserole with Cauliflower Rice
- One Pan Spinach Artichoke Chicken Orzo
- Chicken Parmesan Meatballs
- Maple Dijon Chicken Thighs
- Crockpot Chicken and Stuffing with Green Beans
- Creamy Marry Me Chicken With Orzo Skillet
- Garlic Butter Chicken Fried Rice
- Mississippi Chicken Pot Roast
- Creamy Ranch Chicken
- Cheesy Pesto Chicken
Making changes to a recipe can result in recipe failure. Any substitutions or variations listed are simple changes that I believe will work in this recipe, but results are not guaranteed.
High Protein Chicken Salad
Equipment
- large mixing bowl
- small mixing bowl
- Sharp knife
- Cutting board
- Mixing spoon or large spatula
Ingredients
- 2 pounds boneless skinless chicken breasts fully cooked, shredded or chopped into bite-sized pieces – approximately 4 cups
- ½ cup red grapes halved
- ½ cup celery diced
- 1 ¼ cups green apple diced – 1 medium apple, optional
- â…“ cup green onion chopped
- ½ cup pecans chopped – toasted or raw, see Notes
- ¾ cup Greek yogurt up to 1 cup if desired½ teaspoon salt – more or less to taste
- ½ teaspoon freshly cracked black pepper more or less to taste
Instructions
- Add 2 pounds boneless, skinless chicken breasts (fully cooked, shredded or chopped into bite-sized pieces, approximately 4 cups), ½ cup halved red grapes, ½ cup diced celery, 1 ¼ cups diced green apple, ⅓ cup chopped green onion, and ½ cup chopped pecans to large mixing bowl.
- Stir ingredients together until well blended. Set aside.
- Add ¾ cup Greek yogurt, ½ teaspoon salt, and ½ teaspoon freshly cracked black pepper to small mixing bowl. Stir ingredients together until fully combined.
- Transfer Greek yogurt mixture to large mixing bowl with chicken and vegetables. Gently fold chicken salad ingredients into yogurt mixture until all ingredients are mixed and well coated.
- Cover mixing bowl with lid or plastic wrap. Place bowl in refrigerator and chill salad at least 1 hour. Immediately prior to serving, remove salad from refrigerator and uncover. Gently stir salad again if needed and serve chilled.
Approximate Information for One Serving
Nutrition Disclaimers
Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.
Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.
To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.
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