Quick Description
This California-inspired chicken salad combines tender shredded chicken breast with crunchy celery, juicy grapes, toasted nuts, and a protein-rich creamy dressing. It’s perfect for meal prep, light lunches, or high-protein wraps.
Servings & Timing
- Yield: 4 servings
- Prep Time: 15 minutes
- Cook Time: 20 minutes (for chicken, if not pre-cooked)
- Chill Time: 30 minutes
- Total Time: ~1 hour
Ingredients List
Salad Base:
- 3 cups cooked chicken breast, shredded (about 2 large breasts)
- 1 cup red seedless grapes, halved
- 1 cup celery, diced
- ¼ cup red onion, finely chopped
- ½ cup toasted walnuts or almonds
Dressing:
- 1 cup Greek yogurt (high-protein base, can mix with light mayo if desired)
- 2 tbsp light mayonnaise (optional, for creaminess)
- 1 tbsp Dijon mustard
- 1 tbsp lemon juice
- 1 tsp honey (optional, balances flavor)
- Salt & pepper, to taste
Instructions
Step 1: Prepare Chicken
- If not pre-cooked, poach or bake chicken breasts until fully cooked (internal temp 165°F/74°C). Cool slightly and shred with forks.
Step 2: Make Dressing
- In a large bowl, whisk together Greek yogurt, mayo, Dijon, lemon juice, honey, salt, and pepper until smooth.
Step 3: Combine Salad
- Add shredded chicken, grapes, celery, onion, and nuts to the dressing.
- Toss until evenly coated.
Step 4: Chill & Serve
- Cover and refrigerate for at least 30 minutes before serving to allow flavors to meld.
- Serve as is, in lettuce wraps, over greens, or in a whole-grain sandwich.
Additional Notes
- For extra protein, swap some Greek yogurt with cottage cheese blended smooth.
- Keep grapes whole if prepping for kids (choking hazard).
- Nuts can be swapped for pumpkin seeds for a nut-free version.
Dietary Info (per serving, approx.)
- Calories: 290
- Protein: 32 g
- Carbs: 12 g
- Fat: 12 g
- Dietary Labels: High-protein, low-carb, gluten-free
Brief Introduction
California chicken salad is known for its balance of sweet, savory, and crunchy textures. Adding high-protein Greek yogurt not only lightens it up compared to mayo-heavy versions but also makes it perfect for those following a protein-first lifestyle.
Step-by-Step Cooking Guide (Narrative Style)
Imagine shredding warm, juicy chicken breast, then folding it into a creamy dressing that’s tangy from Dijon and lemon yet balanced with just a touch of sweetness. The crunch of celery meets the burst of grapes, while the toasted walnuts add richness. With every forkful, you get flavor, texture, and satisfaction — all while hitting your protein goals.
Ingredient Details & Substitutions
- Chicken: Rotisserie chicken works for convenience, but poached or baked chicken breast keeps it lean.
- Grapes: Can sub with dried cranberries or apple chunks.
- Nuts: Walnuts = earthy, almonds = crunchy, pecans = buttery.
- Yogurt vs Mayo: Yogurt keeps it protein-rich; mayo adds richness. Use a mix to balance.
Recipe Variations & Serving Suggestions
- Keto-Friendly: Swap grapes for cucumber or avocado.
- Meal Prep Wraps: Roll in whole wheat tortilla or low-carb wrap.
- Salad Bowl: Serve over spinach or arugula.
- Open-Faced Sandwich: Serve on toasted sourdough.
Storage & Make-Ahead
- Refrigerate in airtight container for up to 4 days.
- Do not freeze (grapes and celery lose texture).
- For best results, add nuts just before serving to keep them crunchy.
FAQs
Q: Can I use canned chicken?
A: Yes, but fresh chicken tastes better and provides more texture.
Q: Can I make it dairy-free?
A: Swap yogurt with dairy-free alternatives like coconut yogurt or vegan mayo.
Q: How do I keep it from getting watery?
A: Pat grapes and celery dry before mixing.
Optional Personal Story
This salad reminds me of summer picnics — the sweetness of grapes against savory chicken always felt like a treat. When I first tried replacing mayo with Greek yogurt, I was skeptical, but it turned out creamier, tangier, and more satisfying. Now, it’s a go-to meal prep favorite in my kitchen.
Call-to-Action
Try this high-protein California Chicken Salad for your next lunch prep! It’s quick, versatile, and packed with lean protein.
