If you’re looking for a quick, high-protein meal that doesn’t skimp on flavor, this smoky chicken salad is a game-changer.
By swapping out a portion of traditional mayo for creamy Greek yogurt, you get all the richness of a classic deli salad with a fraction of the heavy fat—and a massive protein boost. It’s tangy, slightly sweet, and packed with a satisfying crunch.
Whether you’re prepping lunches for the workweek or assembling a quick summer dinner, this one-bowl recipe comes together effortlessly.
Prep & Cooking Overview
- Prep Time: 15 minutes
- Chilling Time: 30 minutes
- Total Time: 45 minutes
- Yield: 6 servings
Ingredients
The Salad Base
- 3 cups cooked chicken breast (shredded or diced)
- 1/3 cup red onion, finely chopped
- 1 small jalapeño pepper, seeded and minced
- 1/4 cup fresh cilantro, finely chopped
The Creamy BBQ Dressing
- 1/2 cup plain Greek yogurt (whole or low-fat)
- 1/4 cup mayonnaise
- 1/4 cup your favorite BBQ sauce
- 3 tbsp dill pickle relish
- 1 tbsp Dijon mustard
- 1 tsp BBQ spice rub
Step-by-Step Instructions
Step 1: Prep the Dressing
In a medium mixing bowl, whisk together the Greek yogurt, mayonnaise, BBQ sauce, dill relish, Dijon mustard, and BBQ rub until completely smooth and blended. Mixing the dressing first ensures the spices and sauce distribute evenly throughout the salad.
Step 2: Combine the Ingredients
In a large salad bowl, add the shredded chicken breast, diced red onion, minced jalapeño, and fresh cilantro. Pour the prepared dressing over the top.
Step 3: Fold and Coat
Using a large spoon or spatula, gently fold everything together until the chicken and fresh ingredients are thoroughly coated in the sauce.
Step 4: Chill and Serve
Cover the bowl tightly with plastic wrap or transfer to an airtight container. Refrigerate for at least 30 minutes before serving. This resting time allows the flavors to meld together and softens the raw onion slightly.
Chef’s Tips for Success
Chicken Shortcuts
Store-bought rotisserie chicken works exceptionally well here! Just remove the skin and shred the breast meat while it’s still warm, then cool it down before mixing.
Tame the Heat
If you prefer a milder flavor, scrape out all the white ribs and seeds from the jalapeño before chopping—or swap it out for diced green bell pepper.
Serving Suggestions
Enjoy this chicken salad wrapped in a warm whole-wheat tortilla, scooped over a bed of fresh romaine lettuce, tucked into a whole-grain pita, or served simply with whole-wheat crackers.
Storage
Keep leftovers in a sealed container in the refrigerator for up to 3 to 4 days. Give it a quick stir before serving, as natural juices may separate over time.
Nutrition Facts
Values are calculated per serving (1/6th of total batch).
| Nutrient | Amount Per Serving | % Daily Value* |
| Calories | 231 kcal | — |
| Protein | 30 g | 60% |
| Total Fat | 5 g | 6% |
| ↳ Saturated Fat | 1 g | 5% |
| Total Carbohydrates | 15 g | 5% |
| ↳ Dietary Fiber | 1 g | 4% |
| ↳ Total Sugars | 12 g | — |
| Cholesterol | 75 mg | 25% |
| Sodium | 842 mg | 37% |
| Calcium | 67 mg | 5% |
| Iron | 2 mg | 11% |
| Potassium | 410 mg | 9% |
*Percent Daily Values are based on a 2,000 calorie diet.
