Is chicken salad good for protein?

Yes, especially when made with lean chicken breast and a light, nutrient-rich dressing. A high protein chicken salad can easily deliver over 25 grams of protein per serving, making it an excellent choice for muscle recovery and satiety. Choosing a Greek yogurt-based dressing instead of mayonnaise can also increase the protein content while keeping calories lower. For more ideas, check out our High-Protein Cottage Cheese Dinner Bowls which follow the same balanced approach.

How to add high-protein to salad?

Boosting the protein in your salad is simple, start with a lean protein base like grilled chicken, turkey, or tuna. Then, layer in additional high-protein ingredients such as cottage cheese, hard-boiled eggs, edamame, or quinoa. For dressings, skip the mayo and opt for Greek yogurt or a cottage cheese-based sauce like our High-Protein Cottage Cheese Pasta Sauce to add creaminess and extra protein in one step.

Which chicken dish has the highest protein?

Grilled or baked chicken breast dishes typically have the highest protein content per calorie because they’re lean, low in fat, and easy to portion. For example, a 4-ounce serving of plain grilled chicken breast packs about 26–28 grams of protein. If you want a flavor-packed option that still delivers big on protein, try recipes like our Buffalo Chicken Dip or high protein chicken salad , which combine lean chicken with other protein-rich ingredients.

Are protein salads good for weight loss?

Absolutely. High-protein salads help control appetite, preserve muscle mass during calorie deficits, and stabilize blood sugar, all of which are important for weight management. A high protein chicken salad can be especially effective for weight loss because it’s filling without being calorie-heavy, especially when served over greens or paired with healthy fats like avocado. You can also try variations like our Cottage Cheese Recipes for Weight Loss for more inspiration.

Ultimate High Protein Chicken Salad Recipe: 25g of Delicious Protein in Every Serving

Description

This Garlic Parmesan Chicken Pasta is a creamy, high-protein lunch recipe with juicy seasoned chicken breast, a rich parmesan cream sauce, and perfectly cooked penne pasta. It’s a 30-minute meal ideal for busy home cooks who want something nourishing and flavorful.

Ingredients

Scale

1 tbsp avocado oil or olive oil
1 lb boneless, skinless chicken breast (butterflied or pounded to ½” thickness)
1 tbsp Italian seasoning
½ tsp paprika
Salt & pepper to taste
1 tbsp avocado oil or olive oil (for sauce)
1 tbsp unsalted butter
½ jumbo yellow onion, diced (about 1 cup)
4–6 large cloves garlic, minced
8 oz dry penne pasta (regular, gluten-free, or protein pasta)
2 cups chicken broth
1 cup finely grated parmesan cheese
½ cup heavy cream
2 tbsp chopped parsley

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Instructions

Pat chicken dry and rub with Italian seasoning, paprika, salt, and pepper.
Heat 1 tbsp oil in a pan over medium heat; cook chicken 3-5 minutes per side until 165°F. Remove and rest.
Add oil and butter; sauté onion with a pinch of salt until translucent (about 3 minutes).
Add garlic and cook for 1 more minute.
Deglaze the pan with chicken broth, scraping up any browned bits.
Bring broth to a boil; add pasta, making sure it’s submerged.
Cover and cook for about 10 minutes until al dente.
Turn off heat; stir in parmesan, heavy cream, and parsley until the sauce thickens.
Slice chicken; add to pasta and toss to combine.
Serve immediately.

Notes

Use freshly grated parmesan for the smoothest sauce.
Pound chicken evenly for consistent cooking.
Add a splash of chicken broth when reheating to loosen the sauce.
Avoid overcooking pasta to maintain texture.
Leftovers store well in the fridge for up to 3 days.

Prep Time: 10 minutes
Cook Time: 20 minutes
Category: Lunch
Method: One-Pot, Sauté, Simmer
Cuisine: American, Italian-inspired

Nutrition

Serving Size: 1 serving
Calories: 580
Sugar: 3g
Sodium: 650mg
Fat: 25g
Saturated Fat: 13g
Unsaturated Fat: 10g
Trans Fat: 0g
Carbohydrates: 42g
Fiber: 2g
Protein: 48g
Cholesterol: 120mg