High-Protein Chicken Egg Salad (Printable Version)

Protein-rich chicken and egg salad with fresh greens and tangy dressing ideal for a healthy meal.

# Components:

→ Proteins

01 - 2 large boneless, skinless chicken breasts (approximately 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 (approximately 3.5 oz)
05 - 1 small cucumber, diced
06 - 1/4 red onion, thinly sliced

→ Dressing

07 - 3 tablespoons Greek yogurt or mayonnaise (about 1.6 oz)
08 - 2 tablespoons Dijon mustard (1 oz)
09 - 1 tablespoon olive oil (0.5 fl oz)
10 - 1 tablespoon lemon juice (0.5 fl oz)
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

# Method Steps:

01 - Place chicken breasts in a saucepan, cover with water and a pinch of salt. Bring to a boil, then simmer for 12–15 minutes until cooked through. Remove, cool slightly, then shred or dice.
02 - In a separate saucepan, cover eggs with water, bring to a boil, then simmer for 10 minutes. Transfer immediately to an ice bath, peel, and chop.
03 - In a large bowl, mix shredded chicken, chopped eggs, spinach or mixed greens, cherry tomatoes, diced cucumber, and thinly sliced red onion.
04 - 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 and gently toss to combine, ensuring all ingredients are evenly coated.
06 - Top with fresh chives or dill and sliced avocado if desired. Serve chilled or at room temperature.

# Expert Advice:

01 -
  • It's genuinely filling without the afternoon slump that comes from carb-heavy lunches.
  • Prep it Sunday night and you've got four satisfying lunches that taste even better the next day.
  • The mustard dressing is tangy enough that you don't miss heavier condiments.
02 -
  • Don't skip the ice bath for the eggs or they'll develop that sulfurous taste that ruins everything.
  • The dressing tastes better the next day once the flavors settle, so consider making it a few hours ahead.
03 -
  • Toast the diced cucumber lightly with a pinch of salt 15 minutes ahead to draw out excess water, so it doesn't make the salad soggy by day three.
  • Make a larger batch of the dressing and keep it in a jar; it's brilliant on grain bowls, roasted vegetables, or even as a dip for crudités.
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