High Protein Chicken Salad Recipe

High Protein Chicken Salad Recipe (Healthy, No Mayo, Meal Prep Lunch Idea)

When you’re rebuilding your relationship with food and stepping away from ultra-processed options, simple high-protein meals become the foundation. This chicken salad is made with real, single-ingredient foods that are designed to keep you full, stabilize energy, and support consistency without feeling restrictive. It’s creamy, slightly sweet, savory, and perfect for meal prep or quick lunches that actually hold you over.

Ingredients:

2 pounds chicken breast

10 oz shredded carrots

1 head celery, chopped

3 cups red seedless grapes (leave whole or halve depending on preference)

1 bunch green onions, sliced

Dressing

2 cups nonfat plain Greek yogurt (Fage)

1/4 cup grated Parmesan cheese

1/4 cup fresh lemon juice

2 tablespoons Dijon mustard

Dash garlic powder

Dash onion powder

Salt to taste

Instructions:

Simmer chicken breasts in salted water for 15–20 minutes or until fully cooked and tender. Remove from water and allow to cool slightly.

Shred chicken using two forks or, for a faster and fun option, use electric beaters to quickly shred the chicken into fine pieces.

In a large bowl, combine shredded chicken, carrots, celery, grapes, and green onions.

In a separate bowl, whisk together Greek yogurt, Parmesan, lemon juice, Dijon mustard, garlic powder, onion powder, and salt until smooth and creamy.

Pour dressing over the chicken mixture and stir until everything is fully coated. Chill before serving for best flavor.

MACROS (per serving, recipe yields 6 servings, approx. 2.5 cups each)

Calories: 300

Protein: 44g

Carbohydrates: 25g

Fiber: 4g

Net Carbs: 21g

Fat: 3g

Does not include lettuce cups, avocado slice, or red bell pepper side.

Meals like this are what make real food recovery sustainable. When food is simple, satisfying, and built from whole ingredients, you naturally reduce cravings and stabilize your body without needing restriction or rules. This is about creating meals that support your life, not control it, so eating well becomes something you can actually maintain long term.

Find out more at realfoodrecovery4u.com

Protein Packed Seed Bread

 

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     If you’re looking for a satisfying bread that fuels your body without relying on refined flour, this High Protein Seed Bread might become your new favorite staple. Packed with nutrient-dense seeds, fiber, and protein, this loaf is hearty, nourishing, and incredibly simple to make. Whether you’re focused on stabilizing blood sugar, reducing ultra-processed foods, or just finding a bread that actually keeps you full, this recipe checks all the boxes.

One of the biggest challenges people face when moving away from processed foods is finding satisfying replacements for things like traditional bread. Many store-bought options—even those marketed as “healthy”—are often filled with refined ingredients, added sugars, and preservatives. This homemade seed bread gives you complete control over what goes into your food while delivering a powerful nutritional punch.

Why You’ll Love This Bread

1. Naturally High in Protein

With about 15 grams of protein per slice, this bread helps support muscle repair, energy levels, and satiety. Protein-rich foods help you stay fuller longer, which can make it easier to avoid constant snacking and cravings.

2. Loaded with Fiber for Gut Health

Each slice contains 15 grams of fiber, thanks to ingredients like flaxseed, chia seeds, and psyllium husk. Fiber plays an important role in digestive health, helps regulate blood sugar levels, and supports heart health.

3. Low Net Carbs Without Feeling Deprived

Despite being hearty and filling, each slice contains only 5 grams of net carbs. This makes it a great option for people who want a satisfying bread alternative while managing carbohydrate intake.

4. Rich in Healthy Fats

Seeds like sunflower, pumpkin, hemp, and flax provide beneficial fats that help support brain health, hormone balance, and steady energy levels.

5. Made from Whole, Real Ingredients

This bread contains nothing artificial—just simple, single-ingredient foods that work together to create a dense, flavorful loaf.

Protein  Packed Seed Bread~

Ingredients:

   •   2 ¼ cups ground flaxseed

   •   1 cup sunflower seeds

   •   ½ cup pumpkin seeds

   •   ½ cup hemp seeds

(You can adjust the sunflower, pumpkin, and hemp seeds as long as they total 2 cups.)

   •   ½ cup chia seeds

   •   ⅓ cup psyllium husk powder

   •   Dash of salt

   •   2 tablespoons olive oil

   •   2 cups egg whites

Instructions

1. Preheat your oven to 350°F.

2. Line a loaf pan with parchment paper.

3. In a large bowl, stir together all dry ingredients: ground flaxseed, sunflower seeds, pumpkin seeds, hemp seeds, chia seeds, psyllium husk powder, and salt.

4. Add the olive oil and egg whites to the dry mixture.

5. Stir until everything is well combined. The mixture will be thick.

6. Transfer the mixture into the parchment-lined loaf pan and smooth the top.

7. Bake for about 60-75 minutes.

8. Tap the top of the loaf to test doneness. If it still feels soft, bake another 5–10 minutes.

9. Allow the bread to cool before slicing.

Macros (Per Slice – 12 slices per loaf)

   •   Calories: 307

   •   Protein: 15 g

   •   Fat: 20 g

   •   Total Carbs: 20 g

   •   Fiber: 15 g

   •   Net Carbs: 5 g

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A Simple Homemade Tomato Spread

One of my favorite ways to enjoy this bread is with a quick homemade roasted tomato spread made entirely from real foods.

Ingredients to Roast:

   •   Cherry tomatoes

   •   Diced carrots

   •   Chopped onions

   •   Diced jalapeño

   •   Chopped garlic

   •   Olive oil

Instructions:

1. Toss everything in olive oil.

2. Roast at 400°F for about 1 hour, stirring halfway through.

3. Blend until you reach your desired consistency.

4. Store in the refrigerator and spread generously on slices of your seed bread.

The roasting process concentrates the flavors, creating a rich, savory spread that pairs perfectly with the hearty texture of the bread.

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A Bread That Supports Real Food Recovery

When you begin focusing on whole foods, recipes like this can make the journey easier and more enjoyable. Instead of feeling like you’re giving something up, you’re simply replacing processed options with foods that truly nourish your body.

This High Protein Seed Bread is hearty enough for breakfast, satisfying enough for lunch, and versatile enough to enjoy with everything from eggs to roasted vegetables. Best of all, it proves that eating real food doesn’t have to be complicated.

Crunchy Chinese Chicken Salad

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Crunchy Chinese Chicken Salad

Seed-oil free • Whole-food based • Satisfying without heaviness

This Chinese chicken salad is crunchy, savory, lightly sweet, and deeply satisfying — the kind of meal that actually holds you over and helps quiet food noise. It’s made without seed oils, refined sugar, or sharp vinegar, letting real food flavors do the work.

Perfect for meal prep, gatherings, or anytime you want a nourishing bowl that feels abundant instead of restrictive.

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Serves: 6 generous main-meal servings

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Ingredients

Chicken

   •   1½ lbs boneless, skinless chicken breast

   •   1 tsp salt

   •   2 garlic cloves, smashed

   •   Fresh ginger slices (optional)

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Salad Base

   •   4 cups shredded purple cabbage

   •   2 medium carrots, shredded or julienned

   •   1–1½ cups broccoli slaw

   •   ¾–1 cup shelled edamame, cooked and cooled

   •   ½ cup sliced water chestnuts

(Apple, green onions, and pumpkin seeds will be added fresh as garnish each day — see Meal Prep Tip below.)

Optional add-ins:

   •   Red bell pepper or cucumber slices for extra color and crunch (best added just before serving)

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Creamy Peanut Apple Dressing

Blend until completely smooth:

   •   ⅓ cup peanuts (dry roasted or raw)

   •   ½ apple

   •   3–4 tbsp coconut aminos or soy sauce

   •   1 clove garlic

   •   1–2 tsp fresh ginger

   •   ¼–½ cup warm water, to thin

Taste and adjust saltiness with a little more aminos if needed.

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Garnish (Add fresh daily)

   •   ¼ cup green onions, sliced

   •   ¼ cup pumpkin seeds (pepitas), dry-toast if desired

   •   ½ small apple, diced

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How to Cook the Chicken (Juicy + Simple)

Gentle poach method (best for this salad):

1. Place chicken in a pot in a single layer

2. Add water to just cover the chicken

3. Add salt, garlic, and ginger

4. Bring to a gentle simmer (not a boil)

5. Cover, turn off heat, and let sit 15–18 minutes

6. Remove chicken, rest 10 minutes, then shred with forks or by hand

Shredded chicken coats beautifully with the dressing and stretches evenly across all servings.

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Assembly

1. In a large bowl, combine cabbage, carrots, broccoli slaw, edamame, water chestnuts, and shredded chicken

2. Pour dressing gradually and toss until evenly coated

3. At serving time, top each portion with fresh green onions, pumpkin seeds, and diced apple

Let sit 5 minutes before eating so flavors come together.

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Meal Prep Tip

For a week of lunches:

   •   Prep the base salad and shredded chicken ahead of time

   •   Store in the fridge, lightly dressed or undressed

   •   Each day, add the apple, green onions, and pumpkin seeds as a garnish

This keeps your salad crunchy, fresh, and vibrant all week.

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How to Serve It

   •   By itself (recommended): Balanced, filling, and blood-sugar supportive

   •   Over leafy greens: Adds volume and freshness

   •   Over rice (optional): Serve with ½ cup cooked jasmine or basmati rice for higher energy needs

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Estimated Macros (per serving, salad only)

These are approximate and meant as a general guide.

   •   Calories: ~320–360

   •   Protein: ~28–32g

   •   Carbohydrates: ~22–26g

   •   Fat: ~12–15g

   •   Fiber: ~7–9g

Adding ½ cup cooked rice increases carbohydrates by ~22–24g.

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A Gentle Note on Macros

Macros can be helpful information — but they’re not the goal.

This meal works because it’s built from protein, fiber, and real ingredients that naturally support fullness and steady energy. When meals are structured well, the body often regulates itself without constant tracking.

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Why This Salad Works

   •   High protein supports satiety and nervous system regulation

   •   Crunchy vegetables provide sensory satisfaction

   •   Natural sweetness from apple — no added sugar

   •   No seed oils or inflammatory fillers

This is the kind of meal that helps people stop grazing, stop chasing cravings, and start trusting real food again.