High-Protein Chicken Salad
Low carb • Sugar-free shredded chicken, celery and onion in the bowl — 15 minutes, four servings
This is high-protein chicken salad, not a mayo-and-grape deli mix. Shredded chicken, Greek yogurt, a little mayo, celery, and red onion sit in one bowl, like the photo. Fifteen minutes. No bun, no sugar.
Four servings. Shred the chicken, do not cube it. That is how the dressing coats every bite.
Why you’ll love this salad
- 33g protein per serving — lunch that is not empty
- 3g net carbs — celery and onion, not grapes or a bun
- About 15 minutes, one bowl
- Shredded chicken, green celery, red onion, like the photo
- No boxed mix, no sugar
- It packs cold for the next day
Health notes
- Protein: Chicken plus Greek yogurt.
- Lower carb than deli chicken salad: Yogurt dressing, no fruit. Not keto-zero. 3g net is the celery and onion.
- Four servings: Macros are per serving, not the bowl.
- Grapes, apple, or a bun will jump the carbs. Stay with celery and yogurt.
Key element — shred the chicken, yogurt first, mix just until coated
Cubes sit dry. Shred so the dressing clings, like the bowl in the photo. Stir yogurt, mayo, mustard, and lemon first, then fold in chicken, celery, and onion. Do not drown it. Taste salt at the end. Too much mayo hides the chicken.
Ingredients
Salad (4 servings)
- 1 1/2 lb cooked chicken, shredded
- 1/2 cup plain Greek yogurt
- 2 Tbsp mayonnaise
- 1 tsp Dijon mustard
- 1 Tbsp lemon juice
- 1/2 cup diced celery
- 1/4 cup diced red onion
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1 Tbsp chopped parsley or dill, optional
Swaps
- Turkey: Same weight, same shred.
- No mayo: Use all Greek yogurt. The mix is a little tangier.
- Green onion: Use 1/4 cup instead of red onion.
- Grapes, apple, or bread: Skip them. That is how carbs jump.
Instructions
| 1 | Shred. Pull cooked chicken into fine shreds. Cubes will not coat like the bowl in the photo. |
| 2 | Dressing. Stir yogurt, mayo, mustard, lemon, salt, and pepper until smooth. |
| 3 | Chop. Dice celery and red onion small so every bite gets both. |
| 4 | Fold. Add chicken, celery, and onion to the dressing. Mix just until coated. Add parsley if you want it. |
| 5 | Taste. Add salt or lemon if it tastes flat. Chill 10 minutes if you can. One quarter of the bowl is one serving. |
Pro tips
- Shred, do not cube. Fine shreds take the dressing.
- Yogurt first, mayo second. That is how protein stays high.
- No grapes. That is how 3g net stays 3g net.
- Dice the onion small. Big chunks take over.
- Taste after mixing. Cold chicken hides salt.
Nutrition
| Nutrient | Per serving (1 of 4) |
|---|---|
| Calories | 235 |
| Protein | 33g |
| Net carbohydrates | 3g |
| Total carbohydrates | 4g |
| Fiber | 1g |
| Total fat | 9g |
| Sodium | 480mg |
Estimates with chicken, Greek yogurt, and celery. Grapes, apple, or a bun will raise carbs. This is a lower-carb chicken salad, not zero-carb.
Variations
Dill pickle
Fold in 2 Tbsp chopped sugar-free pickle and 1 tsp pickle brine.
Avocado
Mash 1/4 avocado into the dressing. Fat rises. Carbs stay low.
Curry
Add 1/2 tsp curry powder to the dressing. Same mix.
Lettuce wraps
Spoon into romaine leaves instead of bread.
Storage
| Method | Time | Notes |
|---|---|---|
| Eat now | Best | Serve cold after a short chill |
| Refrigerator | Up to 3 days | Cover. Stir before you eat if the dressing tightens |
| Freezer | Skip | Yogurt dressing splits when thawed |
FAQ
Test your knowledge
5 quick questions about this salad
1. Protein per serving?
2. Net carbs per serving?
3. How many servings in a batch?
4. Why shred the chicken instead of cubing?
5. Why skip grapes and a bun?
