High Protein Chicken Egg Salad (Print Version)

Protein-rich chicken and egg with fresh greens and tangy mustard 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 baby spinach or mixed greens (approximately 2.1 oz)
04 - 1 cup cherry tomatoes, halved (approximately 3.5 oz)
05 - 1 small cucumber, diced
06 - ¼ red onion, thinly sliced

→ Dressing

07 - 3 tablespoons Greek yogurt or mayonnaise (1.5 fl oz)
08 - 2 tablespoons Dijon mustard (1 fl oz)
09 - 1 tablespoon olive oil (0.5 fl oz)
10 - 1 tablespoon lemon juice (0.5 fl oz)
11 - 1 teaspoon honey
12 - Salt and black pepper, to taste

→ Garnish (Optional)

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

# Preparation Steps:

01 - Place chicken breasts in a saucepan, cover with water and a pinch of salt. Bring to a boil, then reduce heat and simmer for 12 to 15 minutes until fully cooked. Remove from heat, allow to cool, then shred or dice.
02 - Place eggs in a saucepan, cover with water, bring to a boil, then reduce heat and simmer for 10 minutes. Transfer immediately to an ice bath, peel, and chop.
03 - In a large bowl, combine 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 mixture and toss gently to ensure all ingredients are evenly coated.
06 - Top salad with chopped fresh chives or dill and sliced avocado if desired. Serve chilled or at room temperature.

# Expert Advice:

01 -
  • It genuinely fills you up without that heavy, guilty feeling—I can eat a full bowl and still feel energized.
  • The dressing comes together in one small bowl while proteins cook, making this faster than ordering takeout.
  • Every bite has a different texture and temperature contrast that keeps things interesting.
02 -
  • Ice bath for eggs is not optional—it stops the cooking immediately and gives you that perfect texture instead of that chalky, overcooked yolk.
  • The dressing gets thicker and more flavorful as it sits, so make it first and let it rest while you prep vegetables.
  • Don't dress the salad until you're ready to eat it, or the greens will wilt; the proteins and dressing can sit separately for days.
03 -
  • Season the chicken with garlic powder and paprika while it poaches, not after—the water infuses the meat with flavor.
  • Whisk the dressing while it's still cool; it emulsifies better and stays smooth when tossed with room-temperature salad.
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