High Protein Chicken Salad (GLP-1 Friendly Meal Prep)
This creamy High Protein Chicken Salad swaps heavy mayo for a secret blended cottage cheese dressing, packing 40g of protein per serving. It is light, easy to digest, and perfect for anyone on a GLP-1 weight loss journey or looking for a healthy, no-cook lunch.
Equipment
- High-speed blender
- Vegetable Chopper
- Glass Meal Prep Containers
- Large Mixing Bowl
Ingredients
The Aromatic Poach
- 2 large Chicken Breasts raw, boneless skinless
- 1 tsp Salt for the water
- 2 clove Garlic smashed
- 1 Bay Leaf optional
- 1 tsp peppercorns
The High Protein Dressing
- 1/2 cup Low-Fat Cottage Cheese Good Culture brand recommended
- 1 tsp Dijon Mustard
- 1 tbsp Lemon Juice freshly squeezed
- 1/2 tsp Garlic Powder
- 1/4 tsp Black Pepper plus more for garnish
The Crunch & Assembly
- 1 stalk Celery finely diced
- 2 tbsp Red Onion finely diced
- 1 tbsp Fresh Dill or Parsley chopped
Instructions
Step 1: The Aromatic Poach
- Place raw chicken breasts in a pot and cover with cold water by 1 inch. Add the salt, smashed garlic, and bay leaf. Bring to a boil, then immediately reduce heat to LOW, cover, and simmer for 12-15 minutes.
Step 2: Rest & Prep
- Remove chicken from water and let it rest on a cutting board for 10 minutes (this keeps it juicy). While it cools, measure out your dressing ingredients.
Step 3: Chop for Texture
- Finely dice the celery and red onion. Aim for very small cubes (about 1/8 inch) so you get a nice crunch in every bite without overpowering the sauce.
Step 4: Cube the Chicken
- Once the chicken is cool enough to handle, cut it into 1/2-inch cubes. (Cubes hold their texture better than shredded chicken in this creamy sauce).
Step 5: Blitz the Secret Sauce
- Add the cottage cheese, Dijon mustard, lemon juice, garlic powder, salt, and pepper to a high-speed blender. Blend on HIGH for 45-60 seconds until completely smooth and velvety. It should look like heavy cream.
Step 6: Combine
- Place the chicken, celery, and onions in a large bowl. Pour the white sauce over the top.
Step 7: The Gentle Fold
- Use a spatula to gently fold the mixture until every piece of chicken is coated. Do not mash the cubes.
Step 8: Chill & Marinate
- Cover and refrigerate for at least 30 minutes. This allows the sauce to thicken and the onion flavor to mellow out. Serve cold.
Notes
- Storage: Store in an airtight glass container in the fridge for up to 4 days. Do not freeze.
- Texture Tip: If the dressing is too thick after chilling, stir in 1 teaspoon of water or milk to loosen it up.
- Serving Idea: Serve inside Romaine lettuce boats for a low-carb, GLP-1 friendly lunch, or on toasted sourdough for extra energy.