High protein chicken salad gets a fun Southwest twist with a lightened-up creamy roasted salsa verde sauce that’s bursting with flavor. Instead of mayonnaise, this recipe uses blended cottage cheese, providing a smooth, creamy base and an extra protein boost.
Black beans, sharp cheddar, and a zesty southwest roasted salsa verde sauce give the salad a unique and delicious twist. It’s a quick and easy recipe you can serve for lunch, brunch, or add to your weekly meal prep!
For more high-protein meals, you may enjoy my homemade chicken Italian sausage, a healthier option than store-bought, as well as mayonnaise-free tuna salad with avocado or orzo pasta salad with chicken.
The most basic chicken salad is already high in protein due to the chicken, but I add a few extra steps in this recipe to further increase the protein and fiber content. This high protein chicken salad is easy to prepare, customizable, and delicious!
As part of my weekly ingredient prep, I always have canned beans rinsed, drained, and ready to use. In this recipe, I add black beans, which add an extra 21 grams of protein and 18 grams of fiber. They are also a good source of magnesium, potassium, iron, and zinc. Building on the southwest flavors, I made a high-protein roasted salsa verde cottage cheese sauce that’s creamy and flavorful!
High Protein Chicken Salad
We swap the mayonnaise for cottage cheese and whip it into a zesty sauce. This lightens up the chicken salad and doesn’t feel as heavy as mayonnaise-based recipes often do. If you’re trying to meet specific protein goals, one serving delivers 28 grams, making it very protein-dense, which means it packs a substantial amount of protein in a smaller serving size
Ingredients You’ll Need
The ingredients in my high-protein chicken salad are straightforward. I provide suitable swaps under “variations and ingredient substitutions” below.
- Cooked chicken. I used chicken I had cooked and prepped in my favorite freezer containers, but any cooked chicken would work.
- Roasted salsa verde. We blend store-bought roasted salsa verde with cottage cheese and seasonings to make the sauce. The result is a creamy sauce high in protein and full of flavor!
- Black beans. A can of black beans adds additional protein, fiber, nutrients, and texture. Use any beans you like or leave them out if you don’t want the extra fiber and protein.
- Cheddar cheese. Simple recipes require flavorful ingredients, and a good-quality sharp cheddar provides that!
- Scallions. We use the white parts in the salad for crunch and flavor, and the dark green parts on top add color and freshness.
- Seasonings. A little garlic, onion, oregano, smoked paprika, salt, and pepper flakes blended into the sauce to bring home the southwest flavors!
How To Make High Protein Chicken Salad
Making chicken salad couldn’t be easier. Cooked chicken is mixed with various add-ons and sauce ingredients. As always, detailed instructions are included in the recipe card below.
- Any chicken works for this recipe. A rotisserie chicken will add an extra boost of flavor, and to keep the calories even lower, you could use only chicken breast. I personally like a mix of both white and dark meat for the best flavor and texture. I use a small Mezzaluna chopper to chop the meat right in the mixing bowl!
- To make the sauce smooth and creamy, I highly recommend using a small food processor, such as the one shown in the photo above.
- For a nicer presentation, sprinkle the remaining cheddar cheese over the top, the tops of the scallions, and a little extra crushed red pepper for heat.
- Enjoy as a dip with your favorite tortilla chips, pita chips, or vegetables to keep it low-carb. Spoon it into your favorite bread, buns, or tortillas as a sandwich or wrap.
Pro tip. If a dish tastes bland, it likely needs more salt. Add a small amount, mix well, and repeat until it tastes good to you. Remember that everyone’s taste buds are different. You may like more salt than I do, and vice versa. Salt is a very personal thing.
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Helpful Tips & Variations
- If salsa verde isn’t your thing, feel free to use any salsa you prefer. Fire-roasted red salsa would be delicious!
- Load it up with veggies for added texture and volume. Diced bell peppers, corn, and purple cabbage would all work well.
- For quick meals like this, I love breaking down a rotisserie chicken and storing the meat in various-sized freezer containers. The smaller size is ideal for making a single serving, while the 2-cup containers are perfect for preparing dinner for the whole family.
- If you dislike handling chicken with your bare hands, I strongly recommend investing in a set of food-safe kitchen gloves. A box will last a while, and you’ll never have to dig meat out from under your nails again!
- Store in the refrigerator and consume within four days. So, if you cook the chicken on Monday at 2 p.m., ensure you’ve eaten all the leftovers by Friday at 2 p.m.
How To Make This More Budget-Friendly
- The easiest way to make your recipes more budget-friendly is to stock up on the ingredients you use the most when they’re on sale. Even if you don’t need it that week, buy it when it’s on sale, prep it, and put it in your freezer.
- Another way to make this more budget-friendly is not to run out to the store and buy a specific ingredient just because you don’t have it. For example, if you don’t have black beans, don’t waste the time and money going to the store when virtually any other kind of beans will work.
If you’ve tried my High Protein Chicken Salad or any recipe on my site, please leave a comment below!
High Protein Chicken Salad
Equipment
Ingredients
- 2 cups cooked & chopped chicken
- 1/2 cup cottage cheese
- 1/2 cup roasted salsa verde
- 1 15.5-ounce can black beans, rinse and drained
- 2 scallions, sliced (tops and bottoms separated)
- 1/2 cup finely shredded sharp cheddar cheese
- 1/4 teaspoon garlic powder
- 1/4 teaspoon onion powder
- 1/4 teaspoon smoked paprika
- 1/4 teaspoon Redmond Real Salt
- 1/4 teaspoon dried oregano
- 1/4 teaspoon crushed red pepper, optional
- Extra cheddar cheese for garnish, optional
Instructions
- Start by making the sauce.
- Add the cottage cheese, salsa, and seasonings to a small food processor or blender.
- Blend until completely smooth, scraping down the sides as needed. Set aside.
- Add the chopped chicken to a large mixing bowl.
- Add the beans, cheddar cheese, white part of the scallions, and sauce to the chicken.
- Mix the chicken salad thoroughly but gently.
- When the ingredients are thoroughly combined, taste and adjust for salt.
- To serve, sprinkle with additional cheddar cheese, the top of the scallions, and additional crushed red pepper.
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