High-Protein Chicken Egg Salad (Print Version)

Protein-rich chicken and egg salad tossed with fresh greens and a zesty mustard dressing.

# What You'll Need:

→ Proteins

01 - 2 large boneless, skinless chicken breasts (about 14 oz)
02 - 6 large eggs

→ Salad Base

03 - 2 cups baby spinach or mixed greens (about 2 oz)
04 - 1 cup cherry tomatoes, halved (about 3.5 oz)
05 - 1 small cucumber, diced
06 - 1/4 red onion, thinly sliced

→ Dressing

07 - 3 tablespoons Greek yogurt or mayonnaise (about 1.5 oz)
08 - 2 tablespoons Dijon mustard (about 1 oz)
09 - 1 tablespoon olive oil (15 ml)
10 - 1 tablespoon lemon juice (15 ml)
11 - 1 teaspoon honey
12 - Salt and black pepper, to taste

→ Garnish (Optional)

13 - 2 tablespoons fresh chives or dill, chopped
14 - 1 avocado, sliced

# How To:

01 - Place chicken breasts in a saucepan and cover with water. Add a pinch of salt. Bring to a boil, then reduce heat and simmer for 12 to 15 minutes until cooked through. Remove from water, allow to cool, then shred or dice.
02 - Place eggs in a saucepan and cover with water. Bring to a boil, then reduce heat and simmer for 10 minutes. Transfer eggs immediately to an ice bath, peel, and chop.
03 - In a large bowl, combine shredded chicken, chopped eggs, spinach or mixed greens, cherry tomatoes, diced cucumber, and sliced red onion.
04 - In a small bowl, whisk together Greek yogurt or mayonnaise, Dijon mustard, olive oil, lemon juice, honey, salt, and black pepper until smooth.
05 - Pour the dressing over the salad mixture. Toss gently to ensure all ingredients are evenly coated.
06 - Top salad with fresh chives or dill and avocado slices if desired. Serve chilled or at room temperature.

# Expert Tips:

01 -
  • It gives you that satisfying fullness without the afternoon slump because the protein keeps you steady for hours.
  • The tangy mustard dressing is bright enough to wake up your taste buds but creamy enough to feel indulgent.
  • You can toss it together in less time than it takes to decide what to order for lunch.
  • It holds up beautifully in the fridge, so meal prep actually feels like a win instead of a chore.
02 -
  • Don't skip the ice bath for the eggs, or you'll end up with that gray-green ring around the yolk and a sulfuric smell that ruins the whole vibe.
  • If your dressing tastes flat, you probably need more lemon juice or a pinch more salt, acidity and seasoning are everything here.
  • Let the chicken cool completely before adding it to the greens, or the spinach will wilt into a soggy mess.
03 -
  • Add a pinch of smoked paprika to the dressing itself for a subtle smoky undertone that makes people ask what your secret is.
  • Use rotisserie chicken when you're short on time, it's already seasoned and saves you a whole step without sacrificing flavor.
  • If you want extra creaminess, mash one of the egg yolks into the dressing before whisking, it thickens it up and adds richness.
Go Back