Preparation Time: 15 minutes Cooking Time: 15-20 minutes (depending on chicken preparation) Total Time: 30-35 minutes Yield: 4 servings
Difficulty: Easy Flavor Intensity: Tangy, Herby, slightly Savory
Ingredients
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Chicken: 1 pound of boneless, skinless chicken breasts. You can use pre-cooked, shredded chicken (like rotisserie chicken) to save time. If cooking from scratch, poach, bake, or grill the chicken until it reaches an internal temperature of 165°F (74°C).
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Vegetables:
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1 cup of cucumbers, diced (about 1 medium cucumber)
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½ cup of corn, fresh, canned (drained), or frozen (thawed)
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¼ cup of red onion, finely chopped
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¼ cup of cherry or grape tomatoes, halved or quartered
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Dressing:
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½ cup of plain, non-fat Greek yogurt (or 2% or 5% for a richer texture)
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2 tablespoons of mayonnaise
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1 tablespoon of fresh lemon juice
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1 teaspoon of Dijon mustard
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½ teaspoon of garlic powder
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½ teaspoon of onion powder
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¼ teaspoon of kosher salt (or to taste)
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¼ teaspoon of black pepper (or to taste)
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2 tablespoons of fresh herbs, chopped (we recommend a mix of dill, parsley, and/or basil)
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Garnish (Optional):
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A pinch of red pepper flakes for a kick
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Extra fresh herbs
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Lemon wedges
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Equipment
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Cutting board
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Knife
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Medium-sized mixing bowl
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Whisk
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Spoon or spatula for mixing
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Instant-read thermometer (if cooking chicken)
Instructions
1. Prepare the Chicken:
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If using pre-cooked chicken: Shred or dice the chicken into bite-sized pieces. You should have about 2-3 cups of cooked chicken. Place it in your mixing bowl.
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If cooking the chicken:
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Season the chicken breasts with a pinch of salt and pepper.
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Choose your cooking method:
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Poaching: Place the chicken in a saucepan and cover with water or chicken broth. Bring to a simmer over medium-heat, then reduce heat to low and cook for 10-15 minutes, or until the internal temperature reaches 165°F.
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Baking: Preheat oven to 400°F (200°C). Place the chicken on a baking sheet and bake for 20-25 minutes, or until the internal temperature reaches 165°F.
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Grilling: Preheat grill to medium-high heat. Grill the chicken for 6-8 minutes per side, or until the internal temperature reaches 165°F.
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Once cooked, allow the chicken to cool for a few minutes before shredding or dicing. Add to the mixing bowl.
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2. Make the Dressing:
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In a smaller bowl, combine the Greek yogurt, mayonnaise, lemon juice, Dijon mustard, garlic powder, onion powder, salt, and pepper.
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Whisk the ingredients together until smooth, creamy, and well-combined.
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Taste and adjust seasoning as needed, adding more salt, pepper, or lemon juice to your preference.
3. Combine the Ingredients:
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To the bowl with the chicken, add the diced cucumbers, corn, red onion, and cherry tomatoes.
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Pour the creamy dressing over the chicken and vegetables.
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Gently fold the ingredients together until everything is evenly coated in the dressing. Be careful not to crush the tomatoes or cucumbers.
4. Add the Herbs and Garnish:
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Fold in the fresh chopped herbs (dill, parsley, basil).
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For an optional kick, sprinkle a pinch of red pepper flakes on top.
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Taste the chicken salad one last time and add any final adjustments of seasoning.
5. Chill and Serve:
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While you can serve this immediately, the flavors will meld together even better if you allow it to chill in the refrigerator for at least 30 minutes.
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Serve the chicken salad chilled. Enjoy it in a wrap, on top of a salad, with crackers, or just with a spoon!
Serving Suggestions
The beauty of this High Protein Creamy Chicken Salad lies in its versatility. Here are just a few ways to enjoy it:
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Wraps and Sandwiches: This is a classic for a reason. Pile the chicken salad onto your favorite whole-wheat bread, tortilla wrap, or pita bread. Add a few lettuce leaves and a slice of tomato for extra crunch.
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Salad Topping: For a lighter option, serve a generous scoop of the chicken salad over a bed of mixed greens or spinach. It transforms a simple side salad into a complete and satisfying meal.
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Crackers and Veggies: Skip the bread and serve the chicken salad with your favorite whole-grain crackers or as a dip for cucumber slices, bell pepper strips, and celery sticks.
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On Its Own: Don’t underestimate the simplicity of enjoying this chicken salad straight with a spoon. It’s a quick and easy way to get a healthy and protein-packed meal in minutes.
Recipe Notes and Tips
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Chicken Selection: For the best flavor and texture, use boneless, skinless chicken breasts. You can cook them yourself using your preferred method (poaching, baking, grilling) or save time by using a pre-cooked rotisserie chicken.
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Greek Yogurt: We recommend using plain Greek yogurt to keep this recipe healthy and high in protein. Non-fat or 2% work well, but you can also use 5% for a richer, creamier texture. Avoid flavored yogurts, as they will alter the taste of the salad.
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Dressing Customization: Feel free to adjust the dressing ingredients to your liking. For a tangier dressing, add a touch more lemon juice or Dijon mustard. For a creamier texture, you can add a little more mayonnaise. Experiment with different combinations of herbs and spices to create your own signature flavor.
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Vegetable Additions: This recipe is a great way to incorporate more vegetables into your diet. Feel free to add other vegetables to the mix, such as finely chopped celery, bell peppers, or even diced apple for a touch of sweetness.
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Storage: This chicken salad is best enjoyed within 3-4 days of preparation. Store it in an airtight container in the refrigerator to keep it fresh and flavorful.
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Serving Temperature: Always serve this chicken salad chilled. As it sits, the flavors will continue to develop and intensify.
Nutrition Information
(Note: This is an approximation and will vary based on the exact ingredients and proportions used.)
Serving Size: ¼ of the recipe (approximately 1 cup)
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Calories: 350
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Total Protein: 40g
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Total Fat: 15g
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Saturated Fat: 3g
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Sodium: 500mg
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Total Carbohydrates: 10g
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Dietary Fiber: 2g
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Sugars: 5g
