High Protein Cucumber Chicken Salad is the kind of easy, fresh recipe that fits effortlessly into busy weekdays, healthy meal prep, and light family meals. Packed with lean protein, crisp cucumbers, and a creamy yet balanced dressing, this salad delivers satisfying flavor without feeling heavy, making it perfect for lunch, dinner, or post-workout meals.
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Why You’ll Love This High Protein Cucumber Chicken Salad
This recipe is quick to prepare, uses simple ingredients, and requires no cooking beyond preparing the chicken. It is naturally low in carbs, high in protein, and refreshing enough for warm weather while still being filling. The creamy dressing is lighter than traditional chicken salad thanks to Greek yogurt, and the crunch from cucumbers keeps every bite fresh and satisfying. It also stores well, making it ideal for meal prep throughout the week.
Ingredients for High Protein Cucumber Chicken Salad
Salad Ingredients
- 3 cups cooked chicken breast, diced or shredded
- 2 large cucumbers, diced (about 3 cups)
- 1/4 cup red onion, thinly sliced (optional)
- 2 tablespoons fresh dill or parsley, chopped (optional)
Dressing Ingredients
- 3/4 cup plain nonfat Greek yogurt
- 2 tablespoons mayonnaise
- 1 tablespoon fresh lemon juice
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Ingredient Notes and Substitutions
Greek yogurt provides most of the creaminess while boosting protein, but you can use all yogurt and skip the mayo for an even lighter version. For dairy-free needs, substitute a thick dairy-free yogurt or mashed avocado. Chicken breast works best for lean protein, but rotisserie chicken can be used for convenience. Fresh dill adds classic salad flavor, while parsley keeps it mild and family-friendly.
Step-by-Step Instructions
Step 1 – Prepare the Chicken
If not already cooked, season chicken breasts lightly with salt and pepper and cook by baking at 400°F for 20–22 minutes or by boiling until fully cooked. Allow the chicken to cool completely, then dice or shred into bite-sized pieces.
Step 2 – Prep the Vegetables
Wash the cucumbers thoroughly and dice them into small, even pieces. If the cucumbers are very watery, gently pat them dry with a paper towel. Thinly slice the red onion and chop fresh herbs if using.
Step 3 – Make the Dressing
In a medium bowl, whisk together the Greek yogurt, mayonnaise, lemon juice, olive oil, garlic powder, salt, and black pepper until smooth and creamy.
Step 4 – Combine the Salad
Add the diced chicken, cucumbers, red onion, and herbs to a large mixing bowl. Pour the dressing over the top and gently toss until everything is evenly coated.
Step 5 – Chill and Serve
For best flavor, cover and refrigerate the salad for at least 15–20 minutes before serving. Stir once more before serving cold.
Pro Tips for Success
Use fully cooled chicken so the dressing stays thick and creamy. Dice cucumbers evenly for better texture in every bite. If meal prepping, keep the salad tightly covered to maintain freshness. Taste and adjust seasoning after chilling, as flavors deepen over time. Add a pinch of paprika or dried dill for extra depth without overpowering the salad.
Flavor Variations
Add diced celery or bell peppers for extra crunch. Mix in chopped avocado just before serving for healthy fats. Stir in a teaspoon of Dijon mustard for subtle tang. Sprinkle in everything bagel seasoning for added savory flavor. Add chopped grapes for a lightly sweet contrast if serving to kids.
Serving Suggestions
Serve this salad on its own for a high-protein lunch or dinner. Spoon it into lettuce cups for a low-carb option. Enjoy it with whole-grain crackers or toasted sourdough. Use it as a sandwich filling or wrap it in a whole-wheat tortilla for an easy on-the-go meal.
Storage and Freezing Instructions
Store High Protein Cucumber Chicken Salad in an airtight container in the refrigerator for up to 3 days. Stir before serving to refresh the texture. Freezing is not recommended, as cucumbers release water and the dressing can separate when thawed.
High Protein Cucumber Chicken Salad – Easy & Fresh
- Total Time: 35 minutes
- Yield: 4 servings
Description
High Protein Cucumber Chicken Salad is an easy, fresh, and satisfying recipe packed with lean chicken, crisp cucumbers, and a creamy yet light Greek yogurt dressing. Perfect for meal prep, healthy lunches, or light dinners.
Ingredients
- 3 cups cooked chicken breast, diced or shredded
- 2 large cucumbers, diced (about 3 cups)
- 1/4 cup red onion, thinly sliced (optional)
- 2 tablespoons fresh dill or parsley, chopped (optional)
- 3/4 cup plain nonfat Greek yogurt
- 2 tablespoons mayonnaise
- 1 tablespoon fresh lemon juice
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Instructions
- If not already cooked, season chicken breasts with salt and pepper and cook until fully done. Let cool completely, then dice or shred.
- Wash and dice cucumbers into small, even pieces. Pat dry if watery.
- Thinly slice the red onion and chop fresh herbs if using.
- In a medium bowl, whisk together Greek yogurt, mayonnaise, lemon juice, olive oil, garlic powder, salt, and black pepper until smooth.
- Add chicken, cucumbers, red onion, and herbs to a large bowl.
- Pour dressing over the salad and gently toss until evenly coated.
- Cover and refrigerate for 15–20 minutes before serving.
- Stir once more and serve chilled.
Notes
Use fully cooled chicken to keep the dressing creamy. Dice cucumbers evenly for best texture. This salad stores well for meal prep and tastes even better after chilling.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Salad
- Method: No-Cook
- Cuisine: American
Nutrition Facts (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | ~260 |
| Protein | ~32g |
| Carbohydrates | ~6g |
| Fat | ~10g |
| Fiber | ~1g |
| Sodium | ~420mg |
FAQ About High Protein Cucumber Chicken Salad
Can I make this salad ahead of time?
Yes, this salad is excellent for meal prep and can be made up to three days in advance. For best results, store it tightly covered and stir before serving. The flavors improve slightly after chilling.
Is this recipe good for weight loss?
This salad is high in protein and relatively low in calories and carbohydrates, making it filling and supportive of balanced eating goals. Using nonfat Greek yogurt keeps it lighter while maintaining creaminess.
Can I use canned chicken?
Yes, canned chicken works in a pinch. Drain it very well and break it apart before mixing to avoid excess moisture in the salad.
How can I make it more filling?
You can add cooked quinoa, chickpeas, or extra chicken for more protein and texture. Serving it with whole grains or vegetables also increases satiety.
What cucumbers work best?
English cucumbers or Persian cucumbers are ideal because they have thin skins and fewer seeds. Regular cucumbers work too, but removing the seeds can help reduce excess water.
Final Thoughts
High Protein Cucumber Chicken Salad – Easy & Fresh is a simple, nourishing recipe that proves healthy food can be flavorful, satisfying, and convenient. Whether you’re meal prepping for the week, looking for a light dinner, or trying to boost your protein intake, this refreshing salad deserves a spot in your regular rotation.