I grew up on chicken salads that were mayo-heavy and fell flat on protein. This version swaps in cottage cheese for a creamy, high-protein boost without the heaviness. It’s bright, quick to pull together, and keeps well — perfect for meal prep, post-workout lunches, or a light family dinner. If you like the idea of packing cottage cheese into savory meals, you’ll find more inspiration in this curated list of cottage cheese recipes high in protein.
Why you’ll love this dish
This High Protein Chicken Salad gives you the nutrition of a lean poultry meal plus the sustained energy of cottage cheese. It’s:
- Protein-forward: cottage cheese + chicken pushes this over the usual salad into a muscle-friendly meal.
- Low-effort: no cooking beyond prepping chicken (use leftovers or rotisserie).
- Versatile: serve on lettuce, bread, or stuffed into a pita.
- Crowd-pleasing: the grapes add a sweet pop that balances the savory tang of Dijon.
“Bright, filling, and less heavy than the classic mayo salad” — a quick note I often hear when I bring this to potlucks.
Step-by-step overview
Before you start: shred cooked chicken and have your cottage cheese chilled. Halve the grapes, dice the celery and red onion, and measure the Dijon. The assembly is a simple toss in a bowl. Chill briefly if you prefer it cold, then plate on greens or bread. Total hands-on time: about 10 minutes (assuming cooked chicken is ready).
What you’ll need
- 2 cups cooked chicken, shredded
- 1 cup cottage cheese
- 1/2 cup grapes, halved (optional — they add sweetness and texture)
- 1/4 cup celery, diced
- 1/4 cup red onion, diced
- 1 tablespoon Dijon mustard
- Salt and pepper to taste
- Lettuce leaves for serving (optional)
Notes/substitutions: use Greek yogurt if you want a slightly tangier, smoother texture. Swap grapes for diced apple or dried cranberries. For a dairy-free version, replace cottage cheese with mashed avocado and add a splash of lemon.
Step-by-step instructions
- Place the shredded chicken in a large mixing bowl.
- Add the cottage cheese and spoon in the Dijon mustard.
- Fold in the halved grapes, diced celery, and diced red onion.
- Stir gently until all ingredients are evenly combined.
- Taste and season with salt and freshly cracked black pepper.
- Serve the salad on a bed of lettuce leaves, scooped into a sandwich, or eaten straight from the bowl.
- Store any leftovers in an airtight container in the refrigerator; use within 3–4 days.
Best ways to enjoy it
- Make a protein-rich wrap: spoon the salad into a whole-grain tortilla with baby spinach.
- On toast: top thick slices of toasted sourdough for a fast lunch.
- Bowl-style: add quinoa or farro for a hearty grain bowl.
- Brunch twist: serve alongside scrambled eggs and seasonal fruit for a balanced plate — try pairing with high-protein cottage cheese breakfast ideas like those shown in this roundup: high-protein cottage cheese breakfast.
Storage and reheating tips
- Refrigerate: keep in an airtight container and eat within 3–4 days for best quality.
- Freezing: not recommended — cottage cheese changes texture when frozen and thawed.
- Reheating: this salad is best cold or at room temperature. If you add grains, warm the grains separately and then combine.
- Food safety: refrigerate within two hours of making. Discard if left out longer or if it develops an off smell or unusual texture.
Pro chef tips
- Use warm shredded chicken for a more integrated flavor — it absorbs the dressing better.
- Chop the celery and onion uniformly so every bite has balanced texture.
- If you prefer a creamier mouthfeel, briefly pulse cottage cheese in a blender to smooth it before mixing.
- Add a squeeze of lemon if the salad tastes flat; acid brightens both chicken and cottage cheese.
Creative twists
- Curry-inspired: stir in 1 tsp curry powder and swap grapes for diced mango.
- Mediterranean: replace Dijon with a tablespoon of olive oil and lemon, add chopped cucumber and kalamata olives.
- Spicy kick: mix in a teaspoon of Sriracha or diced pickled jalapeño.
- Low-carb wrap: use large romaine leaves or collard greens instead of bread.
Common questions
Q: How long does this chicken salad keep?
A: Kept refrigerated in an airtight container, it stays good for 3–4 days. Discard if any off smells develop.
Q: Can I use canned chicken?
A: Yes. Drain well and flake before mixing. Freshly cooked or rotisserie chicken yields better texture.
Q: Is cottage cheese safe to eat cold like this?
A: Absolutely. Cottage cheese is pasteurized and designed to be eaten cold. Keep it refrigerated and use by the date on the package.
Q: How can I make it lower in sodium?
A: Choose low-sodium cottage cheese and reduce added salt. Rinse canned or processed chicken if using to remove extra salt.
Q: Can I prep this in advance for meal prep?
A: Yes — assemble and portion into containers. If you plan to eat within 24 hours, flavor holds well. For longer storage, delay adding grapes (they can release moisture) until serving.
Conclusion
If you want a lighter, protein-packed alternative to traditional mayo-based chicken salad, this recipe is a reliable go-to. For more inspiration and a different take on healthy chicken salads, try The Ultimate Healthy Chicken Salad for additional ideas and flavor building.
Print
High Protein Chicken Salad
- Total Time: 10 minutes
- Yield: 4 servings
- Diet: High Protein
Description
A bright and protein-packed chicken salad that swaps mayo for cottage cheese, providing a creamy texture without the heaviness.
Ingredients
- 2 cups cooked chicken, shredded
- 1 cup cottage cheese
- 1/2 cup grapes, halved (optional)
- 1/4 cup celery, diced
- 1/4 cup red onion, diced
- 1 tablespoon Dijon mustard
- Salt and pepper to taste
- Lettuce leaves for serving (optional)
Instructions
- Place the shredded chicken in a large mixing bowl.
- Add the cottage cheese and spoon in the Dijon mustard.
- Fold in the halved grapes, diced celery, and diced red onion.
- Stir gently until all ingredients are evenly combined.
- Taste and season with salt and freshly cracked black pepper.
- Serve the salad on a bed of lettuce leaves, scooped into a sandwich, or eaten straight from the bowl.
- Store any leftovers in an airtight container in the refrigerator; use within 3–4 days.
Notes
Use Greek yogurt for tangier flavor or replace cottage cheese with mashed avocado for a dairy-free option. Grapes can be swapped for diced apple or dried cranberries.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Salad
- Method: Mixing
- Cuisine: American