High-Protein Greek Yogurt Chicken Salad (Low-Carb Meal Prep)

Swap out heavy, traditional mayonnaise for tangy plain Greek yogurt in this rich, creamy chicken salad. Packed with tender shredded chicken breast, crunchy celery, crisp sweet grapes, toasted pecans, and fresh dill, it offers all the satisfying texture of classic deli chicken salad with a fraction of the calories and double the protein.

Prep Time 15 Mins

Cook Time 0 Mins

Servings 4

Calories 285 kcal

Why You'll Love This Recipe

• Macros That Work: Delivers 35 grams of protein per serving with under 300 calories, making it ideal for muscle recovery and fat-loss goals.
• No Mayo Sacrifice: Whole-milk or 2% Greek yogurt provides a velvety, creamy coating without watery separation, enhanced by a touch of Dijon mustard and lemon juice.
• Balanced Texture: Crisp diced celery, sweet halved grapes, and buttery pecans break up the dense protein for an enjoyable crunch in every bite.
• Meal Prep Ready: Tastes even better the next day as the flavors meld together in the fridge.

Looking for more high-protein lunch ideas? Pair this with our Mediterranean tuna salad with feta for another easy, prep-ahead meal.

Ingredient Notes & Key Roles

• Shredded Cooked Chicken: Boneless, skinless poached or baked chicken breasts yield the leanest base. Rotisserie chicken (skin removed) works fantastically for a quick shortcut.
• Plain Greek Yogurt: Opt for 2% or 5% plain Greek yogurt over non-fat. The subtle fat content cuts the natural acidity of the yogurt and prevents the dressing from weeping liquid over time.
• Dijon Mustard & Lemon Juice: Dijon adds a subtle bite and warmth, while fresh lemon juice brightens the overall mix.
• Celery & Red Grapes: Diced celery introduces essential crunch, while seedless red grapes offer bursts of natural sweetness that balance the savory herbs.
• Pecans: Lightly toasted pecan halves add healthy fats and a nutty richness.
• Fresh Dill & Green Onion: Fresh herbs yield a brighter taste than dried seasonings.

Essential Cooking & Assembly Tips

• Mix the Dressing First: Always whisk the yogurt, mustard, lemon juice, garlic powder, salt, and pepper in the bottom of your mixing bowl before adding the solid ingredients. This ensures the seasoning disperses evenly without overworking the chicken.
• Cool the Chicken Completely: If you are cooking fresh chicken breasts, ensure they reach room temperature or chill them before stirring into the yogurt dressing. Warm chicken will melt the yogurt base and cause the dressing to become watery.
• Pat Ingredients Dry: After washing grapes and celery, dry them thoroughly with paper towels. Water dripping off fresh produce dilutes the creaminess of Greek yogurt.

Easy Substitutions & Variations

Original Ingredient	Substitution	Resulting Texture / Flavor
Red Grapes	Dried Cranberries or Diced Honeycrisp Apples	Chewier texture with a tart sweetness or crisp, juicy apple crunch.
Pecans	Slivered Almonds or Walnuts	Classic nutty crunch with slightly lower carb counts.
Greek Yogurt	Blended Cottage Cheese	Ultra-smooth texture with less tang and higher protein density.

Need a low-carb dinner idea to follow your prep? Try our popular high-protein Korean beef lettuce wraps for a quick weeknight win.

Storage & Meal Prep Guidelines

• Refrigeration: Store in an airtight container in the refrigerator for up to 4 days. Stir gently before serving if any liquid separates.
• Freezing Warning: Do not freeze this recipe. Dairy-based Greek yogurt salads lose their emulsion when frozen and thawed, resulting in a grainy, watery dish.
• Serving Suggestions: Scoop into butter lettuce cups for a low-carb wrap, stuff into a whole-wheat pita pocket, or spoon over a bed of mixed greens.

Frequently Asked Questions

Is Greek yogurt chicken salad too tart?

Not when balanced correctly. The combination of Dijon mustard, salt, sweet grapes, and toasted pecans offsets the natural sourness of plain Greek yogurt. If you prefer a milder taste, choose whole-milk Greek yogurt instead of non-fat.

Can I make this using canned chicken?

Yes. Canned chicken breast works in a pinch. Drain it completely and press out excess moisture using a paper towel before stirring it into the dressing.

How do I prevent chicken salad from becoming watery in the fridge?

Ensure the chicken is thoroughly cooled before mixing, use low-moisture 2% or 5% Greek yogurt, and dry all washed fruit and vegetables thoroughly before chopping.

Can I substitute mayonnaise partially?

Yes. If you prefer a traditional flavor profile, use half plain Greek yogurt and half light mayonnaise.

High-Protein Greek Yogurt Chicken Salad

Creamy, crunchy, and packed with 35g of protein per serving.

Pin Recipe

Prep Time 15 mins

Cook Time 0 mins

Total Time 15 mins

Servings 4 servings

Ingredients

• 3 cups cooked chicken breast, shredded or finely diced (approx. 1 pound)
• 3/4 cup plain Greek yogurt (2% or 5% fat recommended)
• 1 tablespoon Dijon mustard
• 1 tablespoon fresh lemon juice
• 1/2 teaspoon garlic powder
• 1/2 teaspoon sea salt
• 1/4 teaspoon freshly cracked black pepper
• 2 medium celery stalks, finely diced (approx. 1/2 cup)
• 3/4 cup seedless red grapes, halved
• 1/3 cup pecan halves, toasted and chopped
• 2 green onions, thinly sliced
• 2 tablespoons fresh dill, chopped

Instructions

1. Prepare the Dressing: In a large mixing bowl, whisk together the plain Greek yogurt, Dijon mustard, fresh lemon juice, garlic powder, sea salt, and black pepper until completely smooth.
2. Combine Ingredients: Add the shredded cooked chicken, diced celery, halved red grapes, chopped toasted pecans, sliced green onions, and fresh dill to the bowl with the dressing.
3. Toss and Fold: Using a spatula, gently fold the ingredients together until the chicken and produce are evenly coated with the Greek yogurt dressing.
4. Chill & Serve: Taste and adjust salt or lemon juice if necessary. Serve immediately, or cover tightly and refrigerate for 30 minutes to allow the flavors to deepen before serving.

Nutrition Information

Serving size: 1 cup (1/4 of recipe)

Calories
285

Protein
35g

Total Fat
11g

Carbs
11g

Fiber
2g

Net Carbs
9g

Sugar
7g

Sodium
390mg

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