This High Protein Chicken Salad is a simple, protein-packed lunch or light dinner you can make in under 30 minutes. It combines shredded chicken, crisp celery, sweet grapes, and crunchy pecans all tied together with a tangy Greek yogurt dressing. The result is creamy, balanced, and easy to customize for family meals, work lunches, or a quick weeknight dinner.
Why You’ll Love This Recipe
This chicken salad is fast, filling, and stores well, so it’s perfect when you want a reliable, healthy option. The Greek yogurt keeps the dressing creamy without heavy mayo, while grapes add sweet bursts and pecans bring a toasty crunch. It works for meal prep, sandwiches, lettuce cups, or served on a bed of greens. Even beginner cooks will find the steps straightforward and forgiving.
Ingredients You’ll Need
Gather these simple ingredients before you start. Measure and prep the chicken, produce, and dressing so assembly is quick.
- 3 cups chopped or shredded chicken (about 12 oz)
- ¾ cup grapes, quartered
- 2 stalks celery, diced
- â…“ cup finely diced red onion
- ¼ cup chopped pecans
- 2 tablespoons fresh parsley, chopped
- ¾ cup plain Greek yogurt
- 1 tablespoon lemon juice
- 1 tablespoon Dijon mustard
- ½ teaspoon sea salt
- ¼ teaspoon garlic powder
- ¼ teaspoon black pepper
Ingredient Notes, Variations & Simple Swaps
This recipe is flexible and forgiving. Use leftover roasted or poached chicken, or quickly cook boneless skinless chicken breasts and shred them. If you don’t have pecans, walnuts work well for similar texture and flavor. Swap red onion for green onion if you prefer a milder bite. For a lighter mix, reduce the pecans slightly or increase the celery for extra crunch. All amounts are easy to scale for more servings.
Equipment Needed
- Cutting board and sharp knife
- Measuring cups and spoons
- Mixing bowls (one large, one small)
- Whisk or fork
- Spoon or rubber spatula
- Airtight container for chilling
How to Make This Recipe
Step 1 – Prepare the chicken and produce
Start with cooked chicken. If your chicken isn’t cooked, poach boneless chicken breasts: place them in a single layer in a pot, cover with water or low-sodium broth, bring to a gentle simmer, then cook 12–15 minutes until the internal temperature reaches 165°F. Let cool slightly, then chop or shred into bite-sized pieces. Quarter the grapes, dice the celery into small pieces, and finely dice the red onion so each bite is balanced. Chop the pecans and parsley and set everything in the large mixing bowl.
Step 2 – Make the dressing
In a small bowl, whisk together the plain Greek yogurt, lemon juice, Dijon mustard, sea salt, garlic powder, and black pepper until smooth. Taste the dressing and adjust lemon or salt by small amounts to suit your preference. The yogurt base should be tangy but not overpowering; the mustard adds a mild sharpness that keeps the salad lively.
Step 3 – Combine and chill
Pour the dressing over the chopped chicken, grapes, celery, red onion, pecans, and parsley. Use a spoon or spatula to fold everything gently until the salad is evenly coated. Cover the bowl and chill for at least 30 minutes so the flavors meld and the salad firms up a bit. After chilling, taste again and add a pinch more salt or a squeeze of lemon if needed. Serve chilled on lettuce leaves, with crackers, or as a sandwich filling.
Tips for Perfect Results
A quick note: little prep and a short chill time make this salad taste better.
- Use room-temperature yogurt for a smoother dressing that blends easily.
- Cut ingredients uniformly so every bite has a good mix of chicken, fruit, and crunch.
- If the salad seems dry after chilling, stir in 1–2 tablespoons more yogurt or a teaspoon of lemon juice.
- Toast the pecans briefly in a dry skillet for 2–3 minutes to enhance the nutty flavor.
- Keep the grapes whole or halved depending on texture you prefer; halved grapes mingle more with the other ingredients.
- Avoid overmixing; fold gently to keep chunks of chicken intact.
Flavor Variations
If you want to change things up, these simple ideas add new flavors without extra fuss.
- Curry twist: Stir in 1 teaspoon mild curry powder to the dressing and add diced apple for crunch.
- Herby boost: Replace half the parsley with chopped dill or tarragon for a fresh, green flavor.
- Spicy kick: Add 1/4 teaspoon cayenne or a few dashes of hot sauce to the dressing for heat.
- Citrus and herb: Swap lemon juice for lime and add a little chopped cilantro for bright notes.
- Sweet swap: Substitute chopped dried cranberries for grapes if you prefer a chewier, sweeter salad.
What to Serve With This Recipe
This chicken salad pairs well with simple sides and vessels for serving. Try one of these options to round out the meal.
- Leafy green salad or mixed greens for a lighter plate
- Whole-wheat or sourdough bread for sandwiches
- Crackers or pita chips for scooping
- Sliced cucumbers, bell peppers, or tomato wedges for extra veggies
- Roasted sweet potatoes or a cup of soup to make it heartier
Storage, Make-Ahead & Leftovers
You can make this salad ahead and store it safely.
- Fridge: Keep in an airtight container for up to 3 days. The salad tastes best within 24–48 hours while grapes and celery are still crisp.
- Freezer: This salad does not freeze well because the yogurt and produce separate and become watery. Do not freeze.
- Reheating: Serve chilled or at room temperature. If chilled too long in the fridge, let sit 10 minutes before serving so the flavors open up.
If you plan to make it ahead, store the dressing separately and toss just before serving for maximum freshness.
Frequently Asked Questions About This Recipe
Can I use rotisserie chicken?
Yes. Rotisserie chicken is a great shortcut—just remove the skin and shred or chop the meat. It saves time and adds flavor without extra work.
Is Greek yogurt a good swap for mayonnaise?
Yes. Greek yogurt gives a creamy texture with less fat and more protein. It also adds a tangy flavor that pairs well with lemon and mustard.
How can I make this recipe lower in carbs?
Serve the chicken salad on a bed of greens instead of bread or crackers, and reduce or omit the grapes if you want fewer carbs.
Can I prepare this the night before an event?
You can. For the freshest texture, mix all ingredients but hold off adding nuts or grapes until just before serving if you want extra crunch and snap.
High Protein Chicken Salad
Ingredients
Main Ingredients
- 3 cups chopped or shredded chicken (about 12 oz) Use leftover or poached chicken.
- ¾ cup grapes, quartered Keep whole or halved based on preference.
- 2 stalks celery, diced Cut into small pieces for balance.
- â…“ cup finely diced red onion Can swap for green onion for a milder flavor.
- ¼ cup chopped pecans Can substitute with walnuts.
- 2 tablespoons fresh parsley, chopped
- ¾ cup plain Greek yogurt Use room temperature for smoother mixing.
- 1 tablespoon lemon juice
- 1 tablespoon Dijon mustard
- ½ teaspoon sea salt
- ¼ teaspoon garlic powder
- ¼ teaspoon black pepper
Instructions
Preparation
- Start with cooked chicken. If your chicken isn’t cooked, poach boneless chicken breasts by placing them in a pot, covering with water or low-sodium broth, bringing to a gentle simmer, and cooking for 12–15 minutes until the internal temperature reaches 165°F. Let cool slightly, then chop or shred.
- Quarter the grapes, dice the celery, and finely dice the red onion. Chop the pecans and parsley and set everything in a large mixing bowl.
Make the Dressing
- In a small bowl, whisk together Greek yogurt, lemon juice, Dijon mustard, sea salt, garlic powder, and black pepper until smooth. Adjust seasoning if needed.
Combine and Chill
- Pour the dressing over the chicken, grapes, celery, red onion, pecans, and parsley. Fold gently to coat the ingredients.
- Cover and chill for at least 30 minutes to allow flavors to meld. Adjust seasoning before serving.
Notes
High Protein Chicken Salad
Ingredients
Main Ingredients
- 3 cups chopped or shredded chicken (about 12 oz) Use leftover or poached chicken.
- ¾ cup grapes, quartered Keep whole or halved based on preference.
- 2 stalks celery, diced Cut into small pieces for balance.
- â…“ cup finely diced red onion Can swap for green onion for a milder flavor.
- ¼ cup chopped pecans Can substitute with walnuts.
- 2 tablespoons fresh parsley, chopped
- ¾ cup plain Greek yogurt Use room temperature for smoother mixing.
- 1 tablespoon lemon juice
- 1 tablespoon Dijon mustard
- ½ teaspoon sea salt
- ¼ teaspoon garlic powder
- ¼ teaspoon black pepper
Instructions
Preparation
- Start with cooked chicken. If your chicken isn’t cooked, poach boneless chicken breasts by placing them in a pot, covering with water or low-sodium broth, bringing to a gentle simmer, and cooking for 12–15 minutes until the internal temperature reaches 165°F. Let cool slightly, then chop or shred.
- Quarter the grapes, dice the celery, and finely dice the red onion. Chop the pecans and parsley and set everything in a large mixing bowl.
Make the Dressing
- In a small bowl, whisk together Greek yogurt, lemon juice, Dijon mustard, sea salt, garlic powder, and black pepper until smooth. Adjust seasoning if needed.
Combine and Chill
- Pour the dressing over the chicken, grapes, celery, red onion, pecans, and parsley. Fold gently to coat the ingredients.
- Cover and chill for at least 30 minutes to allow flavors to meld. Adjust seasoning before serving.
