I am a big fan of lunches that keep me full until dinner but don’t make me feel heavy. This protein packed chicken salad is exactly that. It is made up of tender poached chicken, chopped egg and thick Greek yogurt, with lots of crunch from celery and toasted almonds. I first started making this in 2024 when I was trying to find a lunch that I could make ahead and that didn’t involve bread or a sad little bag of lettuce. Since then, I have made it many times and modified it in so many ways that this is the version I keep coming back to. It is creamy but not sticky. It’s bright but not rich. And it’s even better when left to rest for a bit in the fridge. There is nothing difficult about this. It just takes a bit of care with the poaching step.
Why This Protein Packed Chicken Salad is Worth Making
While many chicken salads are made with a lot of mayonnaise, this one uses Greek yogurt for a lot of the creamy goodness. It gives a nice tang to the salad and plenty of protein, too, which makes it feel lighter on the palate. The chopped egg adds a bit of body to the salad, which means that the dressing is able to cling to the chicken rather than pool at the bottom of the bowl. This is a really great, practical recipe. It makes several lunches, it travels well and it’s delicious on its own, stuffed in a sandwich or over greens. By 2025, this had become my go-to answer for ‘What should I take for work?’
A Few Thoughts on the Ingredients
The chicken breasts should be of even thickness. If one end is much thinner than the other, it will dry out before the thick end is cooked. Chicken thighs would be fine if you prefer the richer meat, although the salad won’t be quite as lean as with the chicken breasts.Use full-fat or two percent Greek yogurt. Fat-free yogurts tend to be chalky in taste and can become watery as the salad sits. Use a mayonnaise that you like. You don’t need much, so a small amount can have a lot of flavour. Use a Dijon mustard that is sharp but with a slightly winey taste. Celery should be crisp and a pale green. If the stalks are limp, they will never get their snap back. Red onion adds some colour and bite. If your onion is fierce, a quick rinse under cold water can help to take the edge off. Use fresh lemon juice, not bottled. Almonds add some crunch and richness. Sunflower seeds do the same, if you are avoiding tree nuts.
How it Comes Together
I use poached chicken for this, rather than roasted or pan-fried chicken. This is because gentle heat and seasoned water help to keep the meat moist right through. The water should barely tremble, with the occasional bubble breaking the surface. If it boils too hard, then the breast meat will become stringy. A bay leaf and a few peppercorns add some aroma to the steam. You’ll be able to smell something faintly savoury long before the chicken is cooked. While the chicken is cooking away quietly, I get the eggs on in another pan and prepare everything else. Celery and onion are diced small. Almonds are toasted in a dry skillet until they smell like warm biscuits. Parsley is chopped. This is the bit that people often try to rush. Let the chicken rest on a board before you touch it. If you cut it too soon, it can release its juices and the meat will dry out. When it’s cool enough to handle, I shred it with two forks. Or, if you prefer neat cubes, you can use a knife. In a large bowl, whisk together the yogurt, mayonnaise, mustard, lemon juice, salt and pepper until smooth and glossy. Add the chicken, eggs, celery, onion, almonds and parsley. Fold gently to make sure everything is coated but not mashed. Let it chill for a bit to let the flavours settle. The dressing will thicken up so that you can spoon it.
How to Tell When It’s Ready
The chicken is cooked when it is opaque and white right through. There should be no pink near the thickest part. If you press it with a finger, it should feel firm but springy. It shouldn’t be rubbery. When you slice it open, the juices should run clear. The fibres should pull apart easily with little resistance. You can be sure with a probe thermometer. I recommend using one. You’ll find the safe temperature on the recipe card. The salad should look glossy. It should hold together on a spoon and not slide off. If it smells fresh, lemony and faintly of toasted nuts, you’re good to go. The eggs should have set yolks. They should be a pale yellow. Not grey-green. If you see a green ring, it means you’ve overcooked them.
Tips for the Best Protein Packed Chicken Salad
Make sure you salt the poaching water properly. This seasons the meat from within. No amount of dressing can make up for that. Shred the chicken while it’s still slightly warm. It absorbs flavour better when it’s not cold. But don’t dress it until it’s cooled down. Otherwise, the yogurt can split and look grainy because of the hot chicken. Dice the celery and onion small. If you have big pieces, they will overpower each bite and make the salad feel coarse. Taste before you serve. Chilling the salad can dull the salt and acidity. A last squeeze of lemon juice or a pinch of salt can often perk the whole bowl up.
Troubleshooting
If the salad is too dry, you can add a spoonful of extra yogurt. A splash of lemon juice will also help to loosen it up. If it’s too watery, it’s probably because the celery has released some liquid or because you dressed the chicken while it was still wet. Next time, make sure everything is dry. Drain off any liquid that’s pooled before you serve. If the chicken is rubbery, it’s probably because you boiled the water too hard. If the salad is bland, it’s almost certainly because it’s not seasoned enough. Add salt in small pinches. Taste as you go. If the dressing looks curdled, it’s probably because the chicken was too hot when you added it.
Serving Ideas for Protein Packed Chicken Salad
You can pile it on to toasted sourdough with some crisp lettuce. Or stuff it into a warm pita. You could spoon it into butter lettuce cups for a lighter plate. Or on to some sliced cucumber. It’s also great with some ripe tomatoes and a handful of peppery rocket (arugula). It makes a lovely filling for a baked potato. Crackers and pickles on the side are always a good idea.
Variations
For some sweetness, you could add some halved red grapes or diced apple. You could use dill or chives instead of parsley. For a coronation-style version, you could use a pinch of curry powder and some raisins. I like this in spring. For some heat, you could use finely chopped jalapeño or a bit of smoked paprika. You could use pecans or walnuts instead of the almonds.
How to Store and Make Ahead
Store the salad in an airtight container in the fridge. Keep it at 4 °C (40 °F) or below. Eat it within four days. Don’t leave it out for more than two hours. Or one hour if it’s a hot day. Cooked chicken, eggs, creamy dressings. They’re all risky when warm. Use a clean spoon every time you serve it. If you want to make ahead, you can poach the chicken the day before. Keep it whole in the cooking liquid in the fridge. Dice the vegetables and assemble on the day for the best crunch. I wouldn’t recommend freezing. The eggs and dressing can become watery and rubbery when thawed. If in doubt, throw it out.
FAQs
Can I use turkey instead of chicken?
Yes. Cooked turkey breast is almost identical. Poach it in the same way. Watch out for dryness.
Can I use chicken thighs?
Yes. They’re juicier and a bit richer. They take a bit longer to get tender. Make sure you trim any excess fat first.
Is there a nut-free option?
You can use toasted sunflower or pumpkin seeds instead of the almonds. If allergies are an issue, check the labels.
Is it safe to take on a picnic?
Yes. As long as it stays cold. Put it in an insulated bag with some ice packs. Keep it out of direct sunlight.
Do I need to chop or shred the chicken?
You can do either. Shredded chicken pieces will hold more dressing. Cubes will give a cleaner bite.
Why is my salad watery?
It’s likely because of damp celery. Or maybe because you didn’t cool the chicken and pat it dry. Stir the salad before you serve.
Before You Go
I’ll admit that I used to think chicken salad was boring. This version has changed my mind. If you give it a try, be gentle with the poaching and make sure you let the chicken rest. Those are the most important things. Enjoy your protein packed chicken salad in whatever way works best for your week. Once you’ve made it, I’d love to know how you got on. Please leave a star rating and comment below. Tell me what you did differently.
Protein Packed Chicken Salad: Creamy, Crunchy and Satisfying
Description
This protein packed chicken salad combines gently poached chicken breast, chopped hard-boiled eggs and creamy Greek yogurt with crisp celery, red onion and toasted almonds. It is bright with lemon and Dijon, easy to make ahead, and works in sandwiches, lettuce cups or on its own for a filling lunch.
For the chicken salad
Instructions
-
Method
- Poach the chicken: put the chicken, water, 1 tsp salt, bay leaf and peppercorns in a medium saucepan. Bring to a gentle boil over medium-high heat, reduce to low, cover and simmer for 15 minutes, until the thickest part reaches 74 °C (165 °F).
- Cook the eggs: while the chicken simmers, place the eggs in a small saucepan, cover with cold water and bring to a boil over high heat. Cover, remove from the heat and leave for 10 minutes, then cool in a bowl of ice water for 5 minutes.
- Rest the chicken: lift the chicken onto a cutting board and rest, uncovered, for 10 minutes. Shred with two forks or cut into 1 cm cubes. Peel and chop the eggs.
- Toast the almonds: heat a dry skillet over medium heat and toast the almonds for 4 minutes, stirring often, until golden and fragrant. Cool, then chop roughly.
- Make the dressing: in a large bowl, whisk the yogurt, mayonnaise, Dijon mustard, lemon juice, 1/2 tsp salt and 1/2 tsp pepper until smooth.
- Combine: add the chicken, eggs, celery, red onion, almonds and parsley to the dressing. Fold gently until everything is evenly coated.
- Chill: cover and refrigerate for 30 minutes so the flavours settle.
- Season and serve: taste, adjust with a pinch of salt or a squeeze of lemon, and serve cold.
Nutrition Facts
Servings 4
- Amount Per Serving
- Calories 410kcal
- % Daily Value *
- Total Fat 23g36%
- Saturated Fat 5g25%
- Cholesterol 285mg95%
- Sodium 650mg28%
- Potassium 870mg25%
- Total Carbohydrate 9g3%
- Dietary Fiber 3g12%
- Sugars 4g
- Protein 42g84%
- Vitamin A 95 mcg
- Calcium 140 mg
- Iron 2.4 mg
- Vitamin D 1 mcg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
- Keep the poaching water at a bare simmer; a hard boil toughens chicken breast. Check that the thickest part reaches 74 °C (165 °F) before removing it.
- Cool the chicken completely before adding it to the dressing, so the yogurt stays smooth.
- For a nut-free salad, replace the 60 g almonds with 60 g toasted sunflower seeds.
- Nutrition values are estimates based on standard ingredient data and will vary with brands.
