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