High-protein chicken salad with a creamy roasted salsa verde sauce is a healthy, flavorful, and protein-packed option. This healthy chicken salad is mayonnaise-free and ideal for light summer lunches and dinners.
Black beans, sharp cheddar, and fresh lime give the salad a unique and delicious twist. It’s a quick and easy recipe you can serve for lunch or dinner, take to summer gatherings, or add to your weekly meal prep!
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 increase the protein and make it a little healthier. This high protein chicken salad is easy to prepare, customizable, and delicious!
Increasing my protein intake was the first thing I did to lose and maintain my menopause weight. However, my cholesterol has slowly been creeping up, and now it’s to the point that my doctor wants to put me on a statin. Before doing that, he agreed to let me do some things on my own. Admittedly, I have prioritized protein but not fiber. Knowing that fiber could help lower my cholesterol, my goal was to consume 40 grams daily. Meals like this are a great example of how I incorporate high-fiber foods whenever possible.
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 sauce that’s a total flavor bomb!
High Protein Chicken Salad
A creamy, flavor-packed chicken salad with southwest vibes that’s high in protein, fiber, and nutrients? Yes, please! I think everyone knows that chicken salad is perfect for meal prep, and this is another variation you can add to your repertoire. We love the southwest vibes of the roasted salsa Verde, black beans, and zesty seasonings!
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. This is perfect for easy summer meals, picnics, and BBQs!
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. For example, 4 ounces of chicken breast, which fits into the palm of your hand, has the same amount of protein as 2 cups of almonds, making the chicken breast more protein-dense. This is an important tip for anyone who prioritizes protein and also tracks their calories.
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. I typically like combining white meat with dark meat, but I only had chicken breast today. Use what you want, but combining both makes the flavor better.
- 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! Roasted salsa has a deeper flavor than regular salsa and a smoky flavor that I love. I use mild salsa verde, but you can use any brand and adjust the heat level to your preference.
- Black beans. A can of black beans adds additional protein, fiber, nutrients, and texture. I’m a texture girl, so I always consider this when developing a recipe. Use any beans you like or leave them out if you don’t want the extra fiber and protein.
- Cheddar cheese. Simple recipes like this require flavorful ingredients, and a good-quality sharp cheddar, mixed into the salad and sprinkled on top, adds a big pot of savory, cheesy, and salty flavor.
- 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
This can be ready to enjoy in about 15 minutes! As always, detailed instructions are included in the recipe card below.
- I prefer to make the sauce first, so it has time to rest while we prepare the rest of the ingredients.
- 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 the sauce aside.
- Prepare the chicken however you like. Some people prefer shredded, while others like it finely chopped. We like it finely chopped because we eat chicken salad like a dip. One of my favorite purchases of 2024 was a small Mezzaluna chopper. The sucker is sharp and makes chopping the chicken quick and easy.
- Add the black beans, most of the cheddar cheese (reserving some for garnish), the white part of the scallions, and the sauce to the chicken. I like adding some extra salsa, but that is optional. The brand I buy has big chunks of onions, tomatillos, and garlic, and I like the additional texture it adds to the chicken salad.
- Mix the chicken salad thoroughly but gently. Overmixing it can make it mealy, especially when using all chicken breast. I use a silicone spatula to gently mix it.
- When the ingredients are thoroughly combined, taste and adjust the salt as needed.
- To serve, I like to sprinkle the remaining cheddar cheese over the top, the tops of the scallions, and a little extra crushed red pepper for heat.
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.
Helpful Tips
- Pre-cooked chicken can help you make high-protein chicken salad in about 15 minutes, which is why I always have some in my freezer. Whether I cook it myself or break down a rotisserie chicken, I store it in various-sized freezer containers. The smaller size is perfect for making a single serving, and I use 2-cup containers when making dinner for my 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!
- Having a variety of store-bought condiments is another essential pantry item. It allows you to add flavor with little effort. Sure, I could have roasted tomatillos, onions, and garlic and made my own sauce, but not only would that take a lot longer, but it would also cost more. From a budget standpoint, stocking up on your favorite condiments when they’re on sale is the best approach.
- Blending the cottage cheese makes it the perfect base for the sauce. Cottage cheese has a savory, salty flavor that helps balance out the tanginess of the salsa verde. That’s why I’m using cottage cheese and not Greek yogurt. Greek yogurt is quite tangy, so the overall sauce would have been too tangy if I had used that. High-quality Greek yogurt is another excellent source of protein, making it a suitable substitute for cottage cheese, as long as you’re OK with its tangy flavor.
Variations and Ingredient Substitutions
- 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.
- If you don’t have salsa verde or want a completely different profile while still keeping this a high protein chicken salad, start by blending the cottage cheese into a smooth and creamy sauce and go from there. You could add jarred buffalo sauce along with seasonings of your choice to make this a high protein buffalo chicken salad. You could add pesto, herbs, and Parmesan cheese to make this a pesto chicken salad. Get creative and have fun!
Serving Suggestions
- Serve 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.
As mentioned above, this works well as a hot dip without needing to turn on your oven. Here’s how.
- Shred some extra cheddar cheese into the chicken salad and mix well.
- Spoon the desired amount of chicken salad into a microwave-safe dish.
- Microwave and 30-second increments, stirring in between.
- Continue until the mixture is hot and the cheese is melted.
- For a cheesy top, sprinkle some extra cheese before microwaving it the final time.
If you prefer not to use the microwave, transfer the chicken salad to a small baking dish, sprinkle the top with extra cheese, and bake it at 350°F until hot and bubbly, about 20 minutes.
How To Store
- 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. For example, jarred salsa is one of my favorite shortcut ingredients. I buy at least three or four jars whenever they go on sale. The protein is the most expensive component of this recipe, so consider buying chicken breast, thighs, or a rotisserie chicken 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. Since I like the texture the beans add, something like a kidney bean or chickpea would be my second choice, but feel free to use any bean you prefer.
If you’ve tried my High Protein Chicken Salad or any recipe on my site, please leave a comment below!
Check out our vegetarian, dairy-free, gluten-free, and low-carb recipes if you have food sensitivities! |
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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.
- Optional step. If you want to add extra salsa verde, you can do it now or after you've mixed the salad and tasted it.
- Mix the chicken salad thoroughly but gently.
- When the ingredients are thoroughly combined, taste and adjust for salt.
- To serve, I like to sprinkle with additional cheddar cheese, the top of the scallions, and additional crushed red pepper.
Nutrition
Notes
- Shred some extra cheddar cheese into the chicken salad and mix well.
- Spoon the desired amount of chicken salad into a microwave-safe dish.
- Microwave and 30-second increments, stirring in between.
- Continue until the mixture is hot and the cheese is melted.
- For a cheesy top, sprinkle some extra cheese before microwaving it the final time.
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