Name: Creamy High Protein Chicken Salad (No Mayo) Recipe
Prep time: 15 min
Total time: 15 min
Ingredients: 2 1/2 cups diced cooked chicken breast; 1/2 cup plain Greek yogurt; 1/4 cup finely chopped celery; 2 tbsp finely chopped red onion; 2 tbsp chopped fresh parsley; 1 tbsp fresh lemon juice; 1 tsp Dijon mustard; 1/4 cup sliced almonds; 1/2 tsp kosher salt; 1/4 tsp black pepper

This high protein chicken salad is my answer to a lunch that keeps me full without tasting like I sacrificed anything. It swaps the usual mayo for tangy Greek yogurt but still nails the creamy, savory bite of the deli version I grew up eating.

It comes together in about 15 minutes with mostly pantry staples and any leftover cooked chicken you have. I always make a double batch on Sunday because it holds up so well in the fridge.

Why This Chicken Salad Stays in My Lunch Rotation

Most “healthy” chicken salads lean so hard on yogurt that they turn watery or taste like plain chicken and nothing else. This one doesn’t. The Dijon mustard and lemon juice round out the yogurt’s tang with a savory edge, so you get richness without a heavy coating of fat.

The chopped celery and red onion add the crunch I miss when I just dump chicken in a container. I also fold in sliced almonds at the end, which gives every bite a little nutty pop.

What I really love is how it holds together all week. The dressing thickens in the fridge rather than separating, so Tuesday’s scoop is just as creamy as Monday’s.

Ingredients

2 1/2 cups diced cooked chicken breast: from about 1 1/4 lbs (570 g) raw, or use rotisserie chicken
1/2 cup plain Greek yogurt: full-fat or 2% both work, but whole milk yogurt makes the creamiest texture
1/4 cup finely chopped celery: gives the crunch without watering down the salad
2 tbsp finely chopped red onion: swap with shallot for a milder bite
2 tbsp chopped fresh parsley: flat-leaf or curly, whichever you have
1 tbsp fresh lemon juice: bottled works in a pinch, but fresh tastes brighter
1 tsp Dijon mustard: adds the savory backbone, not a strong mustard taste
1/4 cup sliced almonds: toast them in a dry pan for a quick boost if you have an extra minute
1/2 tsp kosher salt: plus more to taste
1/4 tsp black pepper: several grinds from the mill

Variations / Substitutions

Turkey or canned chicken: drained canned chicken works fine, just pat it very dry first so the salad stays thick.
Dill for parsley: fresh dill gives it a bright, almost pickle-like note that plays well with the lemon.
Add a little sweetness: a handful of halved red grapes or diced apple cuts the tang nicely, though it will add a few grams of carbs.
Dairy‑free: swap the yogurt for a thick vegan mayo or mashed avocado. The flavor will shift and the avocado version browns faster.
For a warm lunch idea with a similar vibe, I also keep a batch of Lemon Herb Grilled Chicken in the fridge.

How To Make Creamy High Protein Chicken Salad

Step 1: Whisk the Dressing

In a large mixing bowl, whisk together the 1/2 cup Greek yogurt, 1 tbsp lemon juice, 1 tsp Dijon mustard, 1/2 tsp kosher salt, and 1/4 tsp black pepper until smooth and no white streaks remain. This takes about 30 seconds of whisking. The dressing will be thick enough to cling to a spoon, and it should smell tangy with a gentle mustard kick.

Step 2: Combine the Chicken and Veggies

Add the 2 1/2 cups diced chicken, 1/4 cup celery, and 2 tbsp red onion to the bowl. Toss the mixture gently with a rubber spatula until the vegetables are evenly distributed and every piece looks like it belongs together. This takes roughly 30 seconds of folding. You want a bowl where the white chicken is flecked with tight bits of green and pale purple.

Step 3: Fold and Serve

Fold the dressing into the chicken mixture until every piece is coated and the whole thing looks creamy, about 1 minute of steady stirring. Then gently stir in the 1/4 cup sliced almonds and 2 tbsp parsley. Serve right away spooned over mixed greens, scooped onto whole‑grain crackers, or stuffed into a pita. The salad is good at room temperature, but it really shines cold.

A Few Notes for the Best Chicken Salad

Cold chicken from the fridge helps the salad stay chilled while you mix, which keeps the yogurt thick instead of loosening up.
If you plan to meal prep, add the almonds just before serving so they stay crunchy instead of softening in the dressing.
Give it a final taste for salt and lemon after mixing. Chicken can pull seasoning in differently depending on how it was cooked, and a tiny extra pinch or squeeze can wake everything back up.

Scale it up for meal prep:

Servings	Chicken (cups)	Yogurt (cups)	Almonds (cups)
4	2 1/2	1/2	1/4
8	5	1	1/2
2	1 1/4	1/4	2 tbsp

Keeping It Fresh

Store the salad in an airtight container in the fridge for up to 4 days. The celery will soften a little and the onion will mellow as it sits, but the flavors meld together even better on day two. If you packed the almonds separately, stir them in when you’re ready to eat.

What to Serve with This Chicken Salad

Pile the chicken salad onto toasted whole‑grain bread with a layer of lettuce for a sandwich that won’t turn soggy before lunch. If you want to keep carbs low, butter lettuce cups give you the same crunchy shell without the bread. For a heartier snack, scoop it onto dense seed crackers that hold up under the creamy weight.

Frequently Asked Questions

Can I freeze this chicken salad?

No, the yogurt will separate and turn grainy once thawed, so the texture falls apart. It’s best fresh or refrigerated.

How can I boost the protein even more?

Blend 1/2 cup cottage cheese until smooth and replace half of the yogurt with it. That adds about 4 extra grams of protein per serving without changing the flavor much.

Is it okay to use pre‑cooked grilled chicken strips?

Yes, just dice the strips into small bite‑size pieces so the salad eats smoothly. Large strips can make it feel chunky and harder to scoop.

Can I make it dairy‑free?

You can, but the protein count will drop. Use a thick vegan mayo or a ripe, mashed avocado instead of the yogurt. The avocado version will taste great, but it will brown by the next day.