Easy High-Protein Chicken Salad Recipe: Quick & Healthy Meal Prep with Canned Chicken

This high-protein chicken salad recipe offers a fresh, flavorful, and incredibly healthy twist on a timeless classic. It leverages convenient pantry staples like shredded canned chicken (or leftover rotisserie chicken) and nutrient-dense canned white beans, creating a robust base. The creamy texture comes from a blend of Greek yogurt and a hint of mayonnaise, elevated by a subtle yet captivating touch of curry powder. Designed for speed and simplicity, this salad can be effortlessly tossed together in under 10 minutes, making it an ideal choice for busy weeknights, quick lunches, or efficient meal prep.

Some links in this article are affiliate links, and if you click on them, I will receive a small commission at no extra cost to you.

Imagine this: you’ve got a can of chicken and a can of beans sitting in your pantry, maybe a few crisp veggies, some creamy yogurt, and a touch of mayonnaise in the fridge. With these simple ingredients, you can whip up a healthy, high-protein lunch or dinner in less than 10 minutes. That’s the beauty of this chicken salad—it’s not just easy; it’s a nutritional powerhouse designed to keep you full and energized without compromising on taste.

This isn’t just any chicken salad. We’ve supercharged it with extra protein from white beans and Greek yogurt, transforming it into a more wholesome and satisfying meal compared to traditional versions often laden with excessive fat. By consciously reducing the amount of mayonnaise and introducing these healthier components, we create a dish that’s both indulgent and incredibly beneficial for your well-being. It’s the perfect solution when you need something quick, filling, and genuinely good for you.

Let’s talk nutrition, because this recipe stands out significantly. When comparing it to a typical whole wheat tortilla wrap recipe that often packs around 744 calories, 45g of fat, and 63g of carbohydrates, our version offers a refreshing alternative. This healthier chicken salad wrap contains less than half the calories (approximately 298 calories per serving), significantly reduced carbohydrates (around 27g), and a much lower fat content (just 13g), all while maintaining an impressive 21g of protein. This means you can enjoy a satisfying and flavorful meal without the guilt, knowing you’re nourishing your body efficiently.

The best part? It still tastes absolutely wonderful – rich, creamy, and deeply satisfying, even with a reduced amount of mayonnaise. The strategic inclusion of Greek yogurt and white beans provides a natural creaminess and body, enhancing the overall experience. For those following a low-carb diet, we’ve made it even easier: the nutrition information for lettuce wraps is also included in the recipe card, boasting only 4 grams of carbs per serving. This flexibility allows everyone to enjoy this incredible dish, regardless of their dietary preferences.

This isn’t just a single recipe; it’s a versatile foundation. Think of it as your blank canvas for culinary creativity. While delicious on its own, this basic chicken salad recipe can be effortlessly adapted to incorporate different flavors and textures each time you make it. Imagine adding the sweetness of dried cranberries or halved grapes, the crunch of walnuts, or a sprinkle of fresh herbs. This adaptability ensures that your meals never get boring, keeping your palate excited and your meal prep interesting.

Key Ingredients for Your Delicious Chicken Salad

Gathering the right ingredients is the first step to creating this exceptional chicken salad. We’ve carefully selected components that not only deliver on flavor but also contribute to its high-protein, wholesome profile. Each ingredient plays a vital role in achieving the perfect balance of taste and texture, ensuring a delightful culinary experience every time.

Ingredient Notes & Smart Substitutions

Flexibility is key in the kitchen, and this recipe is designed to be adaptable. Below are some detailed notes and clever substitutions for each ingredient, allowing you to customize your chicken salad based on what you have on hand or your dietary preferences. Feel free to experiment and make it truly your own!

• Cooked Chicken: The convenience of a 12.5-ounce can of shredded chicken is unparalleled for quick meals. However, you can easily substitute this with 1.5 cups of shredded cooked chicken. This could come from a store-bought rotisserie chicken, which adds a lovely roasted flavor, or even a slow-cooked whole chicken you prepared earlier. Ensure the chicken is shredded evenly for a consistent texture throughout the salad.
• Beans: White beans, such as cannellini or great northern beans, are fantastic here. They contribute a significant protein boost and enhance the salad’s creamy consistency without adding much fat. Their mild flavor blends seamlessly with the other ingredients. However, feel free to experiment with other types of beans like chickpeas for a slightly firmer texture or even black beans for a different flavor profile and color. Just remember to drain and rinse them thoroughly.
• Greek Yogurt: This is a star ingredient for its high protein content and thick, creamy texture, which helps reduce the need for excessive mayonnaise. Greek yogurt provides a tangy freshness that brightens the entire salad. If Greek yogurt isn’t available, regular plain yogurt can be used, but note that the protein content will be slightly lower, and the consistency might be a bit thinner. Adjust the mayonnaise slightly if needed to achieve your desired creaminess.
• Mayonnaise: We keep the mayonnaise to a minimum (just a couple of tablespoons) to provide that familiar rich flavor and silky mouthfeel without adding too much fat. For an even healthier option, I highly recommend making this easy, 5-minute homemade mayonnaise. It’s surprisingly simple and allows you to control the quality of ingredients.
• Dijon Mustard: Dijon mustard is crucial for adding a sophisticated depth of flavor and a slight tang that complements the chicken and creamy dressing. Its mellow yet distinct taste works beautifully. While Dijon is preferred, you can omit the mustard entirely if you’re not a fan, or try a grainy mustard for added texture, or even a spicy brown mustard for a bit of a kick.
• Vegetables: Our base incorporates the classic chicken salad duo of finely diced onions and celery, providing a delightful crunch and aromatic foundation. But don’t stop there! This is where you can truly make the recipe your own. Consider adding any of the variations listed below to introduce new textures, colors, and nutrients. For example, grated carrots for sweetness, bell peppers for a vibrant crunch, or even finely chopped cucumbers for a refreshing element.
• Spices: The hint of curry powder in this recipe adds a warm, exotic flavor that sets it apart. The optional cayenne pepper (which I always include!) provides a subtle warmth without overpowering the other ingredients. This spice blend is a fantastic starting point, but don’t hesitate to get creative. Imagine an Italian-inspired version with sundried tomatoes, fresh basil, and a sprinkle of shredded Parmesan. Or perhaps a festive twist with dried cranberries, crumbled feta, and fresh parsley for a burst of color and flavor. The possibilities are endless!

Creative Flavor Variations to Explore

One of the best aspects of this basic chicken salad recipe is its incredible versatility. It serves as an excellent canvas for exploring diverse flavor profiles. Don’t be afraid to experiment with these ideas to keep your meals exciting and tailored to your cravings. Here are some fantastic suggestions to inspire your next batch:

• Fruity Additions: Introduce a touch of sweetness with plump raisins, juicy halved grapes, or tangy dried cranberries. These additions provide a lovely contrast to the savory elements and add a burst of freshness.
• Crisp & Crunchy Elements: Finely diced apples (like Fuji or Honeycrisp) can add a delightful crispness and natural sweetness. For a nutty texture and healthy fats, try chopped pecans, walnuts, or thinly sliced almonds.
• Vegetable Boost: Grated carrots not only add a vibrant color but also a subtle sweetness and extra vitamins. Finely chopped bell peppers (any color) or cucumbers can also introduce a refreshing crunch.
• Savory Enhancements: For an umami punch, consider adding finely chopped sundried tomatoes. If you have them, this is a wonderful way to utilize your homemade dried tomatoes.
• Fresh Herbs: Elevate the aroma and flavor with fresh herbs. Chopped parsley adds a bright, clean taste, while fresh basil can lend a Mediterranean flair. Dill is another excellent choice, especially for a more traditional profile.
• Cheesy Goodness: A sprinkle of your favorite cheese can transform the salad. Grated sharp cheddar, salty Parmesan, or tangy crumbled feta cheese can add another layer of richness and flavor.

Step-by-Step Guide: How to Make This Chicken Salad Recipe

Making this high-protein chicken salad is incredibly straightforward, perfect for even the busiest days. Follow these simple steps, and you’ll have a delicious, healthy meal ready in no time. Each step is designed for efficiency and ease, ensuring perfect results every time.

Step 1: In a medium-sized mixing bowl, combine your shredded cooked chicken, thoroughly drained white beans, and finely diced onions and celery. Ensure all ingredients are evenly distributed at this stage, and feel free to add any additional vegetables or mix-ins you desire.

Step 2: In a separate, smaller bowl or a 1-cup glass measuring cup, whisk together all the dressing ingredients: Greek yogurt, mayonnaise, Dijon mustard, fresh lemon juice (or apple cider vinegar), curry powder, salt, black pepper, and garlic powder. Mix until the dressing is completely smooth and well combined, ensuring no lumps remain.

Step 3: Pour the prepared creamy dressing over the chicken and bean mixture in the larger bowl. Using a spatula or large spoon, stir gently but thoroughly until all the ingredients are evenly coated with the dressing. Ensure every piece of chicken and every bean is infused with the delicious flavor.

Step 4: Your chicken salad is now ready! You can serve it immediately, or if you’re meal prepping, transfer it to an airtight container for storage. It’s perfect for scooping onto fresh greens, stuffing into whole wheat tortilla wraps, or creating light and refreshing lettuce cups. The flavors will deepen as it chills, making it even better the next day.

Storage and Meal Prep Tips

This high-protein chicken salad is an absolute dream for meal prepping! Its flavors meld beautifully over time, and it holds up remarkably well in the refrigerator. To ensure optimal freshness and taste, follow these storage and meal prep guidelines:

• Refrigeration: Prepare the chicken salad mixture as directed, then transfer it to an airtight container. It can be safely stored in the refrigerator for up to 5 days, making it perfect for preparing a week’s worth of lunches.
• Assembly for Best Texture: For the freshest and best texture, especially if using wraps or lettuce cups, assemble them right before eating. This prevents tortillas from getting soggy and lettuce from wilting. Keep your greens, tortillas, and avocado (if using) separate until serving time.
• Portioning for Convenience: If you’re planning for multiple meals, consider dividing the chicken salad into individual portions in small containers. This makes grabbing a healthy lunch effortless.
• Avocado Tip: If you plan to add avocado, slice or mash it fresh just before assembling your wrap or salad. Avocado tends to brown quickly once exposed to air. A squeeze of lemon juice can help slow this process if you must pre-slice it for a short duration.
• Traveling with Salad: For packed lunches, keep the chicken salad chilled in an insulated lunch bag. A small ice pack can help maintain its freshness until lunchtime.

I truly hope you enjoy this higher protein chicken salad recipe as much as I do! It’s a versatile, delicious, and healthy option that fits perfectly into a busy lifestyle. If you give it a try, please be sure to leave a rating and review below. Your feedback helps me know how you liked it and assists other home cooks in discovering this fantastic recipe!

Print Recipe
Pin Recipe

5 from 1 vote

Quick High Protein Chicken Salad Recipe with Canned Chicken

An easy chicken salad recipe made with protein-rich, real food ingredients and a touch of curry. Perfect for wraps, salads, or quick lunches.

Prep Time

10 minutes mins

Total Time

10 minutes mins

Yield:

4 servings

Author:

Jami Boys

Equipment

• medium bowl
• 1-cup glass measuring cup

Ingredients

For Chicken Salad:

• 1.5 cups shredded cooked chicken, a 12.5 oz can of chicken or rotisserie chicken
• 1 can white beans, drained
• 1/4 cup diced onions or sliced green onions
• 1/4 cup diced celery (about 1 rib)
• 1/3 cup Greek yogurt or regular (will have less protein, though)
• 2 tablespoons mayonnaise
• 2 teaspoons Dijon mustard
• 1 teaspoon lemon juice or apple cider vinegar
• 1/2 teaspoon curry powder
• 1/4 teaspoon salt or to taste
• 1/4 teaspoon black pepper
• 1/8 teaspoon garlic powder
• 1/8 teaspoon cayenne optional

For Serving:

• 4 9-inch whole-wheat tortillas or lettuce leaves for low carb
• 1 cup lettuce, spring mix, or spinach
• 1 large avocado, optional
• See notes for optional additions/variations

Instructions

• Add shredded chicken, thoroughly drained white beans, diced onions, and diced celery to a medium mixing bowl. This forms the hearty base of your salad.
• In a separate small bowl or glass measuring cup, whisk together the Greek yogurt, mayonnaise, Dijon mustard, lemon juice, salt, pepper, curry powder, and garlic powder until the mixture is smooth and creamy. This is your flavorful dressing.
• Pour the prepared dressing over the chicken mixture. Stir everything together gently but thoroughly until all ingredients are evenly coated and well combined, ensuring every bite is flavorful.
• To Make Tortilla Wraps: For each wrap, if using avocado, spread about 1/4 of a large mashed avocado evenly over one 9-inch whole-wheat tortilla. Layer with a generous amount of fresh greens (lettuce, spring mix, or spinach). Top with approximately 2/3 cup of the chicken salad mixture. Carefully roll the tortilla up and over the filling, tucking in the sides like a burrito to secure. Repeat with the remaining tortillas, greens, avocado, and chicken salad.
• To Make Lettuce Wraps: Select two large, sturdy leaves of iceberg or Bibb/butter lettuce for each serving. Lay them individually on a plate. Spoon about 1/3 cup of the chicken salad onto each lettuce leaf. You can then fold the sides up to pick up and enjoy, using the crisp lettuce as a refreshing, low-carb vessel.
• To Make Ahead: Prepare the chicken salad mixture and store it in an airtight container in the refrigerator for up to 5 days. For the best taste and texture, assemble your wraps, lettuce cups, or serve over greens just before you plan to eat.

Notes

Additions & Variations:

It’s easy to change this basic salad up with different flavor profiles! Here are some ideas:

• raisins or cut grapes
• apples
• dried cranberries
• chopped nuts like pecans, walnuts or sliced almonds
• grated carrots
• sundried tomatoes
• fresh herbs like parsley or basil
• cheese like grated cheddar, parmesan, or feta

 

Nutrition notes: One serving is 1 tortilla wrap with 2/3 cup salad or 2 lettuce wraps with 1/3 cup each. The nutrition info at the bottom is for wraps made with a whole wheat tortilla and no optional avocado.

Nutrition info for wraps made with lettuce (no optional avocado):

Serving: 2lettuce cups | Calories: 163kcal | Carbohydrates: 4g | Protein: 17g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 3g | Trans Fat: 0.01g | Cholesterol: 43mg | Sodium: 285mg | Potassium: 304mg | Fiber: 1g | Sugar: 2g | Vitamin A: 4440IU | Vitamin C: 12mg | Calcium: 55mg | Iron: 1mg

Nutrition

Serving: 1wrap

|

Calories: 296kcal

|

Carbohydrates: 27g

|

Protein: 21g

|

Fat: 12g

|

Saturated Fat: 3g

|

Polyunsaturated Fat: 4g

|

Monounsaturated Fat: 3g

|

Trans Fat: 0.01g

|

Cholesterol: 43mg

|

Sodium: 571mg

|

Potassium: 305mg

|

Fiber: 4g

|

Sugar: 4g

|

Vitamin A: 4466IU

|

Vitamin C: 12mg

|

Calcium: 137mg

|

Iron: 2mg

Did you make this recipe?
Mention @anoregoncottage or tag #anoregoncottage!

More Easy Pantry Recipes You’ll Love

If you enjoyed the simplicity and deliciousness of this high-protein chicken salad, you’re in for a treat! Our “easy meals from your pantry” series is dedicated to helping you create wholesome, satisfying dishes using ingredients you likely already have on hand. These recipes prioritize convenience without sacrificing flavor or nutrition, making healthy eating accessible and enjoyable for everyone. Explore more culinary adventures with these fantastic pantry-friendly recipes:

• 10 Minute Chickpea Wraps: A quick, vegetarian delight packed with flavor and plant-based protein, perfect for a fast lunch.
• The Best Homemade Tomato Soup – You’ll Never Go Back To Canned: A comforting and rich soup that proves homemade is always better, using simple pantry tomatoes.
• Simple Black Bean Quesadillas Recipe: These easy quesadillas are a family-friendly favorite, featuring hearty black beans and melty cheese for a satisfying meal.
• Speedy Tuna Melts: A classic comfort food elevated with healthier ingredients, ready in minutes.
• Hearty Lentil Soup: A nutritious and warming soup, perfect for cold days, made almost entirely from pantry staples.
• Quick Pasta Primavera: Fresh or frozen vegetables combined with pasta for a light yet filling dinner.

Disclosure: affiliate links in this article will earn commission based on sales, but it doesn’t change your price. Click here to read our full disclaimer and advertising disclosure.