A delicious high-protein salad combining tender chicken, crunchy walnuts, sweet dried cranberries, crisp vegetables, and a creamy Greek yogurt dressing. It’s perfect for meal prep, lunch, sandwiches, wraps, or serving over greens!
Prep Time
15 minutes
Cook Time
15–20 minutes
Total Time
30–35 minutes
Servings
4
Ingredients
For the Chicken
1½ lbs (680 g) boneless, skinless chicken breasts
1 tablespoon olive oil
½ teaspoon garlic powder
½ teaspoon onion powder
½ teaspoon paprika
½ teaspoon salt
¼ teaspoon black pepper
For the Salad
3 cups cooked chicken, chopped or shredded
½ cup dried cranberries
½ cup walnuts, roughly chopped
½ cup celery, finely diced
½ cup red grapes, halved
¼ cup red onion, finely diced
2 tablespoons fresh parsley, chopped
2 cups mixed greens or chopped romaine, optional
Creamy Protein Dressing
½ cup plain Greek yogurt
¼ cup light mayonnaise
1 tablespoon Dijon mustard
1 tablespoon lemon juice
1 teaspoon honey or maple syrup
½ teaspoon garlic powder
¼ teaspoon salt
¼ teaspoon black pepper
1–2 tablespoons water or milk, if needed for consistency
Instructions
- Cook the Chicken
Pat the chicken breasts dry with paper towels.
Brush with olive oil and season with garlic powder, onion powder, paprika, salt, and black pepper.
Heat a skillet over medium heat. Add the chicken and cook for approximately 6–8 minutes per side, depending on thickness, until the internal temperature reaches 165°F (74°C).
Transfer to a plate and let rest for 5 minutes.
Shred or dice the chicken into bite-sized pieces.
Shortcut: You can use leftover roasted chicken or a store-bought rotisserie chicken.
- Prepare the Dressing
In a small bowl, whisk together:
Greek yogurt
Mayonnaise
Dijon mustard
Lemon juice
Honey or maple syrup
Garlic powder
Salt
Black pepper
Add 1–2 tablespoons of water or milk if you prefer a thinner dressing.
Taste and adjust the seasoning.
- Combine the Salad
In a large bowl, add the cooked chicken, dried cranberries, walnuts, celery, grapes, red onion, and parsley.
Pour the dressing over the mixture.
Gently toss until everything is evenly coated.
- Chill
Cover and refrigerate for 20–30 minutes before serving. This allows the flavors to blend together.
- Serve
Serve chilled over lettuce or mixed greens.
You can also enjoy it:
In a whole-grain wrap
On toasted bread
In lettuce cups
With cucumber slices
Over a bed of spinach
With crackers as a protein-rich snack
Approximate Nutrition
Per serving, based on 4 servings:
Calories: ~430 kcal
Protein: ~48 g
Carbohydrates: ~25 g
Fat: ~17 g
Fiber: ~3 g
Sugar: ~15 g
Sodium: ~600 mg
Nutrition will vary depending on the mayonnaise, Greek yogurt, dried cranberries, and chicken used.
Complete Nut Information & Allergens
Does this recipe contain nuts?
Yes. Walnuts are a primary ingredient.
Each serving contains approximately 2 tablespoons of chopped walnuts, depending on how the salad is divided.
Can I make it nut-free?
Absolutely. Replace the walnuts with:
Roasted sunflower seeds
Pumpkin seeds
Toasted chickpeas
Extra celery
Chopped apples
Crispy roasted edamame
Other Potential Allergens
Milk: Greek yogurt and possibly mayonnaise
Egg: Some mayonnaise contains eggs
Mustard: Dijon mustard
Tree nuts: Walnuts
Always check packaged ingredients for allergy warnings and cross-contact information.
Is it gluten-free?
The ingredients are naturally gluten-free, but check the labels on mayonnaise, mustard, dried cranberries, and seasonings if preparing this for someone with celiac disease or severe gluten sensitivity.
Is it dairy-free?
Not as written. Use a dairy-free Greek-style yogurt and dairy-free mayonnaise.
Is it egg-free?
Use egg-free mayonnaise.
Is it vegetarian?
No, because it contains chicken.
Easy Substitutions
Chicken
Use turkey, leftover grilled chicken, rotisserie chicken, or canned chicken.
Walnuts
Use pecans, almonds, pistachios, pumpkin seeds, or sunflower seeds.
Cranberries
Replace with raisins, chopped dates, dried cherries, or diced apple.
Grapes
Use diced apple, pear, or extra celery.
Greek Yogurt
Use cottage cheese blended until smooth, skyr, or dairy-free yogurt.
Mayonnaise
Use additional Greek yogurt for a lighter dressing.
Honey
Use maple syrup or a sugar-free sweetener if preferred.
High-Protein Variations
Extra-Protein Version
Add:
½ cup cottage cheese
2–3 tablespoons extra Greek yogurt
Additional cooked chicken
Low-Carb Version
Reduce or omit the dried cranberries and grapes. Add extra celery, cucumber, spinach, or avocado.
No-Sugar-Added Version
Use unsweetened dried cranberries or omit them and use diced strawberries or fresh apple for natural sweetness.
Mediterranean Version
Add cucumber, parsley, feta, lemon zest, and a little extra olive oil.
Storage & Meal Prep
Store the chicken salad in an airtight container in the refrigerator for up to 3–4 days.
For the best texture, keep the salad chilled and avoid leaving it at room temperature for extended periods.
Meal Prep Tip
Prepare the chicken, vegetables, walnuts, and dressing separately. Combine portions when ready to eat.
If using lettuce or greens, keep them separate until serving to prevent them from becoming soggy.
Can you freeze it?
Freezing is not recommended because the Greek yogurt/mayonnaise dressing can separate and the vegetables can become watery after thawing.
Chicken Cranberry Walnut Protein Salad Q&A
- How much protein is in this salad?
This recipe provides approximately 48 g of protein per serving, depending on the exact chicken, yogurt, and mayonnaise used.
- Can I use rotisserie chicken?
Yes. Rotisserie chicken is a convenient shortcut. Remove the skin and excess fat if desired, then shred or chop the meat.
- Can I make this salad ahead of time?
Yes. It can be prepared several hours ahead and refrigerated until serving.
- How can I make it healthier?
Use skinless chicken breast, nonfat Greek yogurt, a lighter mayonnaise, plenty of vegetables, and control the amount of dried cranberries and walnuts.
- Can I use Greek yogurt instead of mayonnaise?
Yes. Replace some or all of the mayonnaise with Greek yogurt for a higher-protein dressing.
- Are walnuts necessary?
No. They provide crunch and healthy fats but can easily be replaced with seeds or additional vegetables.
- Can I make it without dried cranberries?
Yes. Simply omit them or replace them with fresh diced apple, pear, or another fruit.
- What makes this a protein salad?
The main protein comes from chicken and Greek yogurt. Together they make the salad substantially higher in protein than a typical chicken salad.
- Can I serve it as a sandwich?
Yes! It works especially well on whole-grain bread, sourdough, a high-protein wrap, or lettuce leaves.
- Can I serve it warm?
It’s best served chilled or slightly cool. If using freshly cooked chicken, allow it to cool before mixing it with the creamy dressing.
- How do I keep the walnuts crunchy?
Add the walnuts shortly before serving or store them separately and sprinkle them over each portion.
- Can I add cheese?
Yes. Crumbled feta, goat cheese, or a small amount of cheddar can add extra flavor.
- Can I use canned chicken?
Yes. Drain it very well and use approximately 3 cups drained chicken.
- Is this good for meal prep?
Yes. It is excellent for meal prep because it can be portioned into individual containers and kept refrigerated for several days.
- What can I serve with it?
Serve with mixed greens, cucumber, tomatoes, roasted vegetables, a cup of soup, whole-grain crackers, or a high-protein wrap.
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