Healthy High Protein Chicken Salad

This healthy high-protein chicken salad is made with a creamy feta and Greek yogurt dressing instead of a heavy mayo-based sauce. It’s loaded with tender chicken, crunchy broccoli and celery, sweet grapes, and roasted sunflower seeds for a mix of texture and flavor in every bite. Best of all, it comes together in about 15 minutes with no cooking required when you use rotisserie chicken.

Why This Healthy Chicken Salad Works

The creamy dressing is what makes this chicken salad feel lighter without sacrificing flavor. Greek yogurt and feta create a tangy, protein-rich base, while a little mayo keeps it smooth and satisfying instead of tasting like a diet substitute.

I love the mix of textures in this that makes every bite have something different. Finely chopped broccoli and celery add plenty of crunch, the grapes bring little bursts of sweetness, and the roasted sunflower seeds add a nutty finish that holds up well after the salad is dressed.

It’s also easy to serve in different ways. Spoon it over greens, use it to make healthy chicken salad sandwiched, serve it with crackers, or eat it straight from the bowl for a filling lunch. For another quick meal with the same fresh, high-protein feel, try my high-protein cucumber salad next.

Ingredients

For the salad:

• 6 oz broccoli florets, raw and finely chopped
• 2 large roasted chicken breasts, or 3 cups rotisserie chicken
• ½ cup celery, small diced
• ½ cup red grapes, medium diced
• ¼ cup roasted sunflower seeds
• 1 small red onion, optional, soaked in cold water to remove the sharp bite

For the sauce:

• 4 oz feta cheese
• ⅓ cup Greek yogurt
• ¼ cup mayo
• 2 tablespoons red or white wine vinegar
• Salt and pepper, to taste

Ingredient Notes

• Broccoli: Chop the florets into small, bite-sized pieces so they distribute evenly throughout the salad. Raw broccoli gives the salad its fresh crunch and holds up better than cooked broccoli once mixed with the dressing.
• Chicken: Rotisserie chicken makes this recipe especially quick, but roasted or poached chicken breast works just as well. Remove the skin and chop or shred the meat into small pieces so it mixes evenly with the other ingredients.
• Feta cheese: Block-style feta packed in brine has the creamiest texture and strongest flavor. Pre-crumbled feta will still work, but it tends to be drier and may not blend into the dressing as smoothly.
• Greek yogurt: Use plain Greek yogurt with at least 2% fat for a creamy dressing that isn’t too thin or tangy. Full-fat Greek yogurt will give you the richest texture.
• Red grapes: Grapes add sweetness that balances the salty feta and tangy vinegar. Cut them into small pieces so you get a little in every bite.
• Sunflower seeds: Roasted sunflower seeds add a nutty crunch and hold their texture well after the salad is dressed. Use unsalted seeds if your feta and rotisserie chicken are already well seasoned.
• Red onion: Soak the chopped onion in cold water for 10-15 minutes to soften its sharp flavor while keeping its crunch. Drain and pat it dry before adding it to the salad.

How to Make Healthy Chicken Salad

Step 1: Make the feta dressing

Add the feta, Greek yogurt, mayonnaise, vinegar, salt, and black pepper to a medium bowl. Whisk until creamy and mostly smooth.

For a completely smooth dressing, blend everything in a food processor. Add a small splash of water only if needed to reach your preferred consistency.

Step 2: Combine the salad ingredients

Add the finely chopped broccoli, chicken, celery, grapes, sunflower seeds, and drained red onion to a large mixing bowl.

Step 3: Dress and serve

Pour the dressing over the salad and toss until everything is evenly coated. Taste and adjust the salt, pepper, or vinegar as needed. Top with extra crumbled feta and sunflower seeds before serving.

Expert Tips for the Best High Protein Chicken Salad

• Let the chicken cool before mixing. Warm chicken can thin the yogurt dressing and soften the broccoli. Make sure freshly cooked chicken is completely cool before adding it to the salad. I love using leftover rotisserie chicken in this recipe.
• Pat the ingredients dry. Excess moisture from rinsed broccoli, grapes, or soaked onion can make the dressing watery. Dry everything well before combining it.
• Taste before adding salt. Feta, mayonnaise, sunflower seeds, and rotisserie chicken can all contain salt. Mix the salad first, then add more seasoning only if needed.
• Let the salad chill before serving. Refrigerating it for 20-30 minutes gives the flavors time to blend and makes the dressing slightly thicker.
• Adjust the acidity after chilling. Greek yogurt, feta, and vinegar can taste more pronounced once cold. Taste the salad before serving and add another small splash of vinegar only if it needs more brightness.
• Keep extra sunflower seeds separate for meal prep. The seeds will gradually soften in the dressing. Add a fresh sprinkle just before eating if you want the most noticeable crunch.
• Loosen thick leftovers carefully. The dressing will firm up in the refrigerator. Stir in a spoonful of Greek yogurt or a very small splash of water before serving rather than adding more mayonnaise.

Healthy Chicken Salad Variations

• Swap the fruit: Replace the grapes with diced apple or dried cranberries. Apples add fresh crunch, while cranberries give the salad a sweeter, fall-inspired flavor.
• Add avocado: Gently fold in diced avocado just before serving for extra creaminess. Avoid adding it too far in advance since it can soften and turn brown.
• Make it spicy: Whisk red pepper flakes, hot sauce, or finely diced jalapeño into the dressing for a little heat.
• Add fresh herbs: Stir in chopped dill, parsley, chives, or basil just before serving. Dill works especially well with the feta and Greek yogurt dressing.
• Add more crunch: Chopped almonds, walnuts, pecans, or pumpkin seeds can replace the sunflower seeds or be added alongside them.

How to Store Healthy Chicken Salad

Store the chicken salad in an airtight container in the refrigerator for up to 4 days. The broccoli and celery hold their crunch well, but the salad has its best texture within the first 2-3 days.

For meal prep, keep the dressing separate from the chicken and vegetables, then mix individual portions as needed. Store the sunflower seeds separately and add them just before serving for the most crunch.

I don’t recommend freezing this chicken salad. The Greek yogurt and mayonnaise dressing can separate after thawing, while the broccoli, celery, and grapes will lose their fresh texture.

High Protein Chicken Salad FAQs

Is chicken salad high in protein?

Yes, this chicken salad gets most of its protein from the chicken, with additional protein from the Greek yogurt and feta cheese. This recipe has about 26 grams of protein per serving (4 servings), but the exact amount per serving will depend on the ingredients you use and how many portions you divide the recipe into.

What makes this chicken salad healthy?

This chicken salad combines lean chicken with Greek yogurt, raw broccoli, celery, grapes, and sunflower seeds. It uses Greek yogurt and feta as the base of the dressing, with a smaller amount of mayonnaise for creaminess.

Can I make chicken salad with Greek yogurt instead of mayonnaise?

Yes. You can replace the mayonnaise with an equal amount of additional Greek yogurt. The dressing will be slightly tangier and less rich, so taste it before serving and adjust the salt, pepper, or vinegar as needed.

What kind of chicken is best for chicken salad?

Roasted chicken breast and rotisserie chicken both work well. Chicken breast gives you a lean, mild base, while rotisserie chicken is the quickest option and usually has more seasoning. Make sure the chicken is completely cooled before mixing it with the dressing.

Do you need to cook the broccoli for chicken salad?

No, the broccoli goes into this salad raw. Chop the florets into very small pieces so they’re easy to eat and distribute evenly throughout the salad. Raw broccoli also keeps its crunch better after being mixed with the dressing.

Can I use canned chicken?

Yes, drained canned chicken can replace the roasted or rotisserie chicken. Drain it thoroughly and break it into bite-sized pieces before adding it to the salad. Since canned chicken can be salty, taste the finished salad before adding more salt.

Is healthy chicken salad good for meal prep?

Yes, this chicken salad works well for meal prep and can be refrigerated for up to 4 days when made with freshly cooked chicken. For the best texture, keep the sunflower seeds separate and add them just before serving.

What can I serve with healthy chicken salad?

Serve healthy high protein chicken salad in a sandwich, wrap, pita, or lettuce cup. You can also spoon it over mixed greens, serve it with crackers or sliced vegetables, or eat it straight from the bowl as a protein-packed lunch.

High Protein Recipes to Try Next

• Buffalo Chicken Hot Pockets
• Hailey Bieber Protein Pizza
• Hot Girl Summer Salad
• Sweet Potato Ground Beef Bowl
• Protein Pancake Bowl