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.
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?’
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
Servings 4
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.