Quick Protein Chicken Salad

Featured in Fresh & Flavorful Salad Recipes.

This high-protein chicken salad gives a fresh twist to the classic version. Smooth cottage cheese makes for a creamy, luscious base in place of mayonnaise, while shredded rotisserie chicken brings lean protein. Tangy banana peppers plus red onion and celery add crunch and zing. With just 176 calories, 6g carbs, and 25g protein per serving, it's great for keto or low-carb eaters. Ready to enjoy in only 15 minutes!
A chef holding a plate of food.
Updated on Wed, 05 Mar 2025 07:25:10 GMT
A salad bowl filled with chicken, fresh veggies, and peppers. Pin it
A salad bowl filled with chicken, fresh veggies, and peppers. | linacooks.com

Elevate your classic chicken salad with a protein-rich twist by using creamy cottage cheese instead of mayonnaise. The unexpected addition of tangy banana peppers creates an irresistible flavor combination. This healthier version delivers all the satisfaction of traditional chicken salad while packing in extra nutrition.

The creamy texture and tang of cottage cheese creates such a satisfying base that most people don't even realize they're enjoying a healthier alternative to mayonnaise-based chicken salad.

Key Ingredients

  • Rotisserie Chicken: Provides tender, ready-to-use meat
  • Cottage Cheese: Creates the creamy base with extra protein
  • Banana Peppers: Adds tangy brightness
  • Celery: Delivers fresh crunch
  • Red Onion: Provides sharp flavor contrast
  • Dijon Mustard: Adds depth to the dressing
  • Scallions: Brings fresh, mild onion notes
A bowl of chicken salad with a spoon in it. Pin it
A bowl of chicken salad with a spoon in it. | linacooks.com

Preparation Steps

Prepare the Base
Blend cottage cheese until completely smooth. Mix in mustard, garlic powder, salt and pepper until well combined and creamy.
Prep the Vegetables
Dice celery, red onion, and banana peppers into small, uniform pieces. Thinly slice scallions if using.
Prepare the Chicken
Remove meat from rotisserie chicken and chop into bite-sized pieces. Discard skin and bones.
Final Mix
Combine chicken with the cottage cheese mixture, then fold in prepared vegetables. Adjust seasonings to taste.

This recipe transforms simple ingredients into a protein-rich dish that proves healthy alternatives can be just as delicious as traditional versions.

Make-Ahead Tips

Prepare a larger batch for convenient meals throughout the week. Divide into portion-sized containers for easy grabbing. The flavors continue developing overnight in the refrigerator.

Serving Ideas

  • Serve over fresh greens for a light meal
  • Use as a sandwich filling
  • Stuff into fresh tomatoes
  • Pair with sliced avocado for healthy fats

Storage Guidelines

Store in sealed containers in the refrigerator for up to 3 days. Stir before serving if any separation occurs. The vegetables maintain their crunch and the chicken stays moist.

Recipe Summary

This protein-enriched chicken salad demonstrates how thoughtful ingredient swaps can create something exceptional. The combination of tender chicken, creamy cottage cheese, and zesty vegetables delivers both nutrition and satisfaction. Perfect for health-conscious meal prep or anyone seeking a flavorful lunch option.

A bowl of food with chicken, onions, and peppers. Pin it
A bowl of food with chicken, onions, and peppers. | linacooks.com

Frequently Asked Questions

→ What’s the benefit of blending the cottage cheese?
It creates a silky texture that mimics the creaminess of mayo for the salad.
→ Can I use a different kind of chicken?
Of course! Any cooked chicken works fine—rotisserie is just a time-saver.
→ How long can I keep this in the fridge?
Store it in an airtight container, and it’ll stay fresh for about three days.
→ Can I make it spicier?
Definitely! Use spicier banana peppers or add a dash of your favorite hot sauce.
→ Is this okay for a keto diet?
Yes! With just 5.1g net carbs, it’s a great keto-friendly recipe.

Protein Chicken Salad

A flavorful chicken salad with blended cottage cheese, shredded chicken, and zesty banana peppers for a light, protein-packed meal.

Prep Time
15 Minutes
Cook Time
~
Total Time
15 Minutes
By: Paolina

Category: Salads

Difficulty: Easy

Cuisine: American

Yield: 2 Servings

Dietary: Low-Carb, Gluten-Free

Ingredients

→ Main Ingredients

01 1 cup of rotisserie chicken, shredded or cut into small bits
02 1/4 cup of finely diced celery
03 1/4 cup of diced red onions
04 2 tablespoons of green onion slices
05 1/4 cup of chopped banana peppers from a jar (pick mild or hot)
06 1/2 cup low-fat cottage cheese (2% milk)

→ Seasonings

07 1/2 teaspoon of garlic powder
08 1/2 teaspoon of Dijon mustard or spicy mustard
09 1/4 teaspoon each of salt and black pepper

Instructions

Step 01

Blend the cottage cheese, garlic powder, mustard, salt, and pepper in a food processor until everything's smooth.

Step 02

In a big bowl, toss the chicken chunks, banana peppers, diced red onion, celery, and green onions with the blended dressing. Add more seasoning if needed. Enjoy right away or chill it for later.

Notes

  1. This dish is low in carbs and high in protein.
  2. You can choose between mild or spicy banana peppers to suit your taste.

Tools You'll Need

  • Food processor
  • A large bowl for mixing

Allergy Information

Please check ingredients for potential allergens and consult a health professional if in doubt.
  • Contains dairy since it has cottage cheese.

Nutrition Facts (Per Serving)

It is important to consider this information as approximate and not to use it as definitive health advice.
  • Calories: 176
  • Total Fat: 6.3 g
  • Total Carbohydrate: 6 g
  • Protein: 24.7 g