High-Protein Chicken Egg Salad (Printable Version)

Protein-rich chicken and egg blend with fresh greens and tangy dressing for a satisfying meal.

# Components:

→ Proteins

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

→ Salad Base

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

→ Dressing

07 - 3 tbsp (3 oz) Greek yogurt or mayonnaise
08 - 2 tbsp (1 oz) Dijon mustard
09 - 1 tbsp (0.5 oz) olive oil
10 - 1 tbsp (0.5 oz) lemon juice
11 - 1 tsp honey
12 - Salt and black pepper, to taste

→ Garnish (Optional)

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

# Directions:

01 - Place chicken breasts in a saucepan, cover with water, add a pinch of salt, and bring to a boil. Reduce heat and simmer for 12 to 15 minutes until cooked through. Remove and let cool before shredding or dicing.
02 - Place eggs in a saucepan, cover 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, baby spinach or mixed greens, halved cherry tomatoes, diced cucumber, and thinly 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 and toss gently to evenly coat all ingredients.
06 - Top the salad with chopped fresh chives or dill and avocado slices if desired. Serve chilled or at room temperature.

# Expert Tips:

01 -
  • It keeps you full for hours without feeling heavy, thanks to all that protein from chicken and eggs.
  • The tangy mustard dressing makes it taste bright and interesting, not like typical bland meal prep.
  • You can eat it straight from the fridge or pack it for lunch without worrying about reheating.
  • Everything comes together in one bowl, so cleanup is almost nonexistent.
02 -
  • Don't overcook the chicken or it will turn dry and stringy, check it at 12 minutes and pull it off the heat as soon as it's just cooked through.
  • Always shock the eggs in ice water right after boiling, otherwise the yolks turn gray and the shells stick like glue.
  • Toss the salad gently so the eggs don't turn into mush, you want creamy chunks mixed in, not a paste.
  • If you're meal prepping, keep the dressing separate and toss it in just before eating so the greens stay crisp.
03 -
  • Let the chicken cool completely before shredding so it doesn't fall apart into tiny dry bits.
  • Use a whisk to emulsify the dressing instead of just stirring, it makes it creamier and helps it stick to the salad better.
  • Taste the dressing before adding it to the salad and adjust the lemon or honey to your preference, everyone's tang tolerance is different.
  • If you're not a fan of raw onion, soak the slices in cold water for five minutes to mellow the sharpness.
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