This High Protein Chicken Salad is the ultimate creamy lunch hack that proves you don’t need mayonnaise to make a satisfying meal.
I have something to confess… I think I might be addicted to making cottage cheese recipes. For years, I avoided chicken salad while meal prepping. It was always a choice between two evils: a dry, sad bowl of chicken chunks that choked you with every bite, or a “creamy” version that was so loaded with mayo it ruined my calorie deficit for the day.
This recipe is the solution. It is the perfect healthy chicken salad—ready in 10 minutes, entirely mayo-free, and specifically engineered for volume eating. In fact, it’s one of the most popular recipes in my collection of 30+ High Protein Lunch Ideas. By using whipped cottage cheese, we create a dressing that is objectively creamier than mayo while packing a massive 35 grams of protein per serving.
If you loved my Cottage Cheese Scrambled Eggs, you already know that blending this humble ingredient creates absolute magic. Today, we are using that exact technique to create the best healthy chicken salad with cottage cheese you’ve ever tasted, and I promise you—you won’t miss the jar.
Table of Contents
What Makes This Healthy Chicken Salad with Cottage Cheese So Effective?
Traditional chicken salad is a fat-bomb disguised as protein. The chicken itself is healthy, but the binder—mayonnaise—is 100% fat. To transform this from a side dish into a bodybuilding-friendly main course, we have to fundamentally alter the chemical structure of the dressing.
The High Protein Chicken Salad No Mayo Swap
The secret lies in the Protein-to-Calorie Ratio (P:E). We aren’t just looking for “healthy”; we are looking for metabolic efficiency. When you make a high protein chicken salad no mayo version by swapping in cottage cheese, you aren’t just cutting calories; you are adding functional protein.
According to nutritional data from Healthline, cottage cheese is one of the most nutrient-dense dairy products available, packed with B12 and Selenium which are vital for energy.
| Binder Ingredient (1/2 Cup) | Calories | Protein (g) | Fat (g) |
|---|---|---|---|
| Mayonnaise | ~750 | 1g | 82g |
| Greek Yogurt (Non-fat) | ~70 | 12g | 0g |
| Cottage Cheese (Low-fat) | ~90 | 14g | 1-2g |
Greek Yogurt vs. Mayo: Which is Better for Healthy Chicken Salad?
Many recipes swap mayo for Greek Yogurt. While this is a solid choice for a healthy chicken salad, Greek yogurt introduces a high acidity (tang) that can overpower the savory notes of the chicken. It often tastes distinctively like “diet food.”
Cottage cheese—specifically when whipped—offers a neutral, milky salinity that mimics the savory profile of mayonnaise much more effectively than yogurt. It binds without the tartness, allowing the Dijon and dill to shine. This dressing uses the same creamy base technique as my High Protein Cottage Cheese Alfredo Sauce, but chilled to preserve the probiotics.
Macros & Satiety: High Protein Chicken Salad for Weight Loss
If you are tracking macros or prepping for a cut, satiety is the enemy. Satiety isn’t just about chemistry; it’s about mechanics.
This recipe is specifically designed as a high protein chicken salad for weight loss because it leverages Volume Eating—the practice of eating physically large portions of food that are low in caloric density.
- Gastric Distension: The volume of celery, onions, and the water content in the cottage cheese physically stretches the stomach, signaling fullness to the brain via the vagus nerve.
- Protein Density: Clinical research published by the NCBI confirms that protein is the most satiating macronutrient, significantly impacting ghrelin levels (the hunger hormone) more than carbohydrates or fats. By coating the meat in this thick sauce, we ensure every bite of your healthy chicken salad is filling.
Pro Tip: If you need even more volume without calories, chop up two hard-boiled egg whites and fold them in. It adds bulk and pure albumin protein without altering the flavor profile.
Print
High Protein Chicken Salad (No Mayo)
- Total Time: 10 minutes
- Yield: 4 Servings 1x
Description
A creamy, high-volume chicken salad made without mayo. Packed with 35g of protein using a whipped cottage cheese dressing. Perfect for meal prep and weight loss.
Ingredients
- 3 cups cooked chicken breast, shredded or cubed (Rotisserie works best)
- 1 cup low-fat cottage cheese (small curd)
- 2 stalks celery, finely diced
- 1/4 cup red onion, finely diced
- 1 tbsp Dijon mustard
- 1 tbsp fresh dill, chopped
- 1 tsp fresh lemon juice
- 1/2 tsp garlic powder
- Salt and black pepper to taste
Instructions
- Blend the Dressing: In a high-speed blender or food processor, combine the cottage cheese, Dijon mustard, lemon juice, garlic powder, salt, and pepper. Blend on high for 30-45 seconds until completely smooth and creamy.
- Prep the Veggies: Finely dice the celery and red onion. If the onion is strong, rinse it under cold water to remove the bite.
- Combine: In a large bowl, add the cooked chicken, diced veggies, and fresh dill.
- Mix: Pour the whipped cottage cheese mixture over the chicken. Fold gently until every piece is evenly coated.
- Serve or Store: Serve immediately over greens or store in an airtight container in the fridge for up to 4 days.
Notes
- If you don’t have a blender, you can use Greek yogurt, but add a pinch of sweetener to balance the acidity. For a spicy kick, add 2 tablespoons of hot sauce to the blender.
- Prep Time: 10 minutes
- Category: Lunch
- Method: No Cook
- Cuisine: American
Nutrition
- Serving Size: 1 cup
- Calories: 210
- Sugar: 2g
- Sodium: 450mg
- Fat: 4g
- Saturated Fat: 1g
- Carbohydrates: 5g
- Fiber: 1g
- Protein: 35g
- Cholesterol: 75mg
Ingredients for Healthy Chicken Salad with Cottage Cheese
The beauty of this Healthy Chicken Salad with Cottage Cheese is its simplicity. However, because there are so few ingredients, the quality and preparation of each one matters.
The Chicken
The chicken is the canvas. You have three main options:
- Rotisserie Chicken (The Winner): This is the gold standard for speed and texture. Rotisserie chicken contains both white and dark meat, and the slow-roasting process breaks down connective tissues, ensuring the meat stays tender even when cold.
- Poached Chicken Breast: The leanest option. To avoid dryness, poach the chicken in salted water (brine) rather than boiling it aggressively.
- Leftover BBQ: If you have leftovers from my Slow Cooker Shredded BBQ Chicken, you can use that here for a BBQ variation—just skip the dill in the dressing.
The Dressing: The Emulsion
The “sauce” is a blend of low-fat cottage cheese, Dijon mustard, fresh lemon juice, and seasonings.
How Do You Make High Protein Chicken Salad That Isn’t Dry?
The ratio of sauce to chicken is key. The cottage cheese creates a thick coating that locks moisture into the meat. Unlike mayo, which sits on top of the chicken as oil, the blended cottage cheese hydrates the outer layer of the protein fibers.
The Crunch
Texture fatigue is real. If everything is soft, your brain gets bored, and you feel less satisfied.
- Celery & Red Onion: Essential for the “snap.”
- Dill: Fresh is non-negotiable here. Dried dill lacks the bright, grassy notes that cut through the richness of the cheese.
How to Make High Protein Chicken Salad (Step-by-Step)
This process is less about “cooking” and more about “assembly,” but the order of operations matters to prevent a watery mess.
Step 1: The Blend
How do you make high protein chicken salad with cottage cheese (not watery)? You absolutely must blend the cottage cheese until it is silky smooth. Do not try to just stir it in. Place your cottage cheese, Dijon mustard, lemon juice, garlic powder, salt, and pepper into a small blender or food processor. Blitz it on high for 30-45 seconds.
The Visual Check: Stop when the mixture looks like heavy cream. If you can still see curds (little white lumps), keep blending. If you skip this, your healthy chicken salad with cottage cheese will be gritty.
Step 2: The Prep (Mise en Place)
Chop your celery and red onion into a fine dice. Large chunks of raw onion can be overwhelming. Chef’s Tip: If your red onion is too pungent, soak the diced onion in ice water for 10 minutes, then drain. This removes the sulfurous “bite” while keeping the crunch.
Step 3: The Mix
In a large mixing bowl, combine the shredded chicken, diced veggies, and fresh dill. Pour the whipped cottage cheese mixture over the top. Fold gently. You want to coat every piece of chicken without mashing it into a paste.
Why Is My Chicken Salad Watery the Next Day?
This is a common issue with dairy-based dressings. It usually happens for two reasons:
- Warm Chicken: You mixed the salad while the chicken was still hot. As it cools, it releases steam, which condenses into water. Always chill your chicken first.
- Vegetable Osmosis: Watery veggies (like cucumber or tomatoes) release massive amounts of water when they touch salt. Stick to low-water veggies like celery and onion to keep the dressing thick.
High Protein Chicken Salad Meal Prep & Serving Suggestions
This recipe was born for the Sunday high protein chicken salad meal prep ritual. Stored in an airtight glass container, this salad stays fresh for 3-4 days. But how do you eat it without getting bored?
How to Serve
- Option 1 (The Sandwich): Pile this high between two toasted halves of my High Protein Bagels for a lunch that packs over 40g of protein. The chew of the bagel contrasts perfectly with the creamy healthy chicken salad.
- Option 2 (The Scoop): Skip the Ritz crackers. Use my Garlic Cheesy Breadsticks (baked crispy) as a high-protein vessel for scooping.
- Option 3 (The Wrap): Keep it low carb and gluten-free by rolling this salad inside my Cottage Cheese Flatbread.
Soup & Salad Combo
If you want a cafe-style lunch combo that feels cozy, pair a half-sandwich with a mug of High Protein Tomato Soup. The acidity of the tomato cuts through the creaminess of the chicken salad beautifully.
3 Delicious High Protein Chicken Salad Variations
Once you master the base recipe, you can adapt it to fit any craving. Here are three high-value variations to keep your meal prep exciting.
1. Spicy Buffalo Blue (The Gym Bro Favorite)
If you miss wings but need the macros, this is for you.
- The Swap: Add 2 tablespoons of Frank’s RedHot sauce directly into the blender with the cottage cheese.
- The Add-In: Stir in 2 tablespoons of crumbled blue cheese and extra chopped celery.
- Why it works: The cottage cheese cools down the heat of the buffalo sauce, creating a creamy “dip” consistency. Try pairing this with my Slow Cooker Buffalo Chicken Pasta sauce for a hot dinner version.
2. Sweet & Crunchy Waldorf
A classic, refreshing twist perfect for summer.
- The Swap: Omit the dill and garlic powder.
- The Add-In: Add 1/2 cup of diced Honeycrisp apples (skin on for fiber), 2 tablespoons of chopped walnuts, and a handful of halved red grapes.
- Why it works: The natural sweetness of the fruit pairs beautifully with the salty cottage cheese. This version feels more like a light brunch dish than a heavy gym meal.
3. Savory Bacon Ranch
For when you want pure comfort food.
- The Swap: Add 1 tablespoon of dry Ranch seasoning mix (store-bought or homemade) to the blender.
- The Add-In: Stir in 3 slices of cooked, crumbled turkey bacon and 2 tablespoons of cheddar cheese.
- Why it works: The turkey bacon adds a smoky crunch and extra protein, making this taste like a cheat meal.
Frequently Asked Questions
Can I make high protein chicken salad without mayo?
Absolutely. By using whipped cottage cheese or Greek yogurt, you can replicate the creamy texture of mayo without the excess fat, while simultaneously adding 10-15g of protein per serving.
How do I make chicken salad without grapes?
If you want to reduce sugar, swap grapes for diced Granny Smith apples (which have a lower glycemic index) or omit fruit entirely. You can add extra crunch with sunflower seeds or chopped almonds instead.
What is the protein content in this chicken salad?
This recipe contains approximately 35g of protein per serving. This macro count comes primarily from the chicken breast and the cottage cheese dressing, making it highly efficient for muscle repair.
Can I use cottage cheese instead of mayo?
Yes, but for the best texture, you must blend the cottage cheese. Unblended cottage cheese will result in a lumpy texture that does not coat the ingredients evenly. Blending it breaks down the curds and releases the whey, creating a smooth emulsion that mimics mayonnaise.
Conclusion
This recipe proves you don’t need mayo to make a creamy, satisfying lunch. It’s the ultimate hack for hitting your protein goals without sacrificing flavor. Whether you are meal prepping for a busy work week or fueling a heavy lifting session, this high protein chicken salad meal prep delivers on every level.
Add this to your Sunday meal prep rotation and thank yourself on Wednesday. And hey, need a sweet treat to finish your lunch box? Throw in a piece of Cottage Cheese Bark—it’s the perfect dessert pairing.