Chicken Salad (Meal Prep King, 30g Protein)
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Chicken Salad (Meal Prep King, 30g Protein)

2026-02-2610 min read

[!TIP] Rotisserie chicken shortcut

  • Buy pre-cooked rotisserie chicken (6-8 oz breast meat).
  • Skip cooking step. shred, mix, done. 15 minutes total.

Why this works

Chicken salad is the GLP-1 meal prep dream. Batch cook once, eat 4 times. High protein, versatile flavors, travels well.

Base Recipe

Ingredients (for 4 servings):

  • 1 lb chicken breast (raw) or 6-8 oz rotisserie chicken (cooked)
  • 1/2 cup mayo or Greek yogurt
  • 1 tbsp dijon mustard
  • 1 tbsp relish (optional, pickles if no relish)
  • 1/4 cup diced celery
  • Salt + pepper to taste

Directions:

  1. Cook chicken (if raw): Bake at 375°F for 20-25 minutes, or poach in simmering water 15 minutes.
  2. Let cool completely.
  3. Shred or chop chicken into small pieces.
  4. Mix mayo/yogurt + mustard + relish + salt + pepper.
  5. Add chicken + celery. Stir to coat.
  6. Store in airtight container (keeps 4-5 days).

Flavor Variations

Classic Chicken Salad

  • Mayo + dijon + relish + celery
  • Serve on crackers, cucumber, or lettuce wrap

Greek Chicken Salad

  • Greek yogurt + fresh dill + lemon juice
  • Add diced cucumber, kalamata olives
  • Serve with pita bread or on green salad

Buffalo Chicken Salad

  • Greek yogurt + hot sauce + blue cheese crumbles
  • Skip celery, add diced bell pepper
  • Serve with celery stalks (classic combo)

Curry Chicken Salad

  • Mayo + curry powder + diced apple
  • Golden raisins or cranberries (small handful)
  • Serve on bread or mixed greens

Southwestern Chicken Salad

  • Greek yogurt + taco seasoning + lime juice
  • Add black beans, corn, diced jalapeño
  • Serve in lettuce cups

Serving Options

  • Standalone: Eat with fork (2-3 bites enough on GLP-1).
  • Wrappers: Lettuce cups, butter lettuce, large romaine leaves.
  • Vehicles: Crackers (4-6 whole wheat), cucumber slices, bell pepper strips.
  • Green: Mixed salad base.

Meal Prep Strategy

  • Sunday: Cook/shred chicken, mix all ingredients.
  • Portion: Divide into 4 containers.
  • Add-ons: Store add-ins (crackers, lettuce) separately to prevent sogginess.

[!WARNING] Food safety

  • Keep refrigerated at all times.
  • Don't leave out more than 2 hours.
  • Good for 4-5 days max in fridge.

[!NOTE] Mayo vs Greek yogurt

  • Mayo: Creamier, richer, higher calories.
  • Greek yogurt: Higher protein, tangier (tastes like dressing).
  • Mix: 50/50 mayo + yogurt = best of both.

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