The first time I made this High Protein Cottage Cheese Chicken Salad, I was chasing a lunch that felt indulgent but actually fueled my afternoon run.
It hit that sweet spot: creamy, tangy, crunchy, and packed with protein.
If you want a midday meal that keeps you full without weighing you down, this is the one to keep on repeat.
I often pair it with a simple grain bowl or pile it on crunchy leaves for a no-fuss dinner.
This recipe is fast, forgiving, and plays well with pantry staples.
If you like protein-forward salads, you’ll find it a better weekday swap than mayo-heavy versions like some of my other favorites such as the high-protein honey garlic butter chicken.
Why You’ll Love This Recipe
- High protein with a creamy yet light base that keeps calories reasonable.
- Bright, fresh contrast from grapes and celery for crunch and sweetness.
- No special equipment and ready in under 10 minutes if your chicken is pre-cooked.
- Super versatile — serve on greens, in a wrap, or stuffed into avocado halves.
This salad balances textures carefully: cottage cheese gives a silky, curdled creaminess that clings to shredded chicken, while grapes provide juicy pops and celery adds a fibrous crunch. The Dijon cuts through the dairy with a bright, slightly sharp heat that prevents the mix from tasting flat. Together the flavors create a layered bite that feels both fresh and satisfying — like a grown-up chicken salad that still leans into comfort.
"Five stars — I swapped mayo for Greek yogurt and couldn’t tell the difference. Lunch preps all week and never gets boring!" — reader review
Key Ingredients
Cottage cheese (1 cup)
Cottage cheese is the protein star and the recipe’s textural backbone. Choose a small-curd, low-fat variety if you want a smoother mouthfeel and fewer calories; full-fat small-curd gives a richer, more indulgent finish. I like brands that list only milk, cream, salt, and cultures — fewer additives equal cleaner flavor.
Cooked, shredded chicken (1 cup)
Shredded chicken provides lean, complete protein and soaks up the dressing without getting soggy. Rotisserie chicken is fine for speed; for the best texture, poach breasts gently and shred warm so the fibers separate cleanly. If you meal-prep often, reserve a cup and freeze in flat packets for instant salads.
Grapes, halved (1/2 cup)
Grapes bring necessary sweetness and juiciness that livens every mouthful. Red or green both work; red grapes give a touch more sweetness and color. Halving them prevents a watery interior and distributes juice evenly. Look for firm, plump grapes with no wrinkles.
Celery (1/4 cup, chopped)
Celery adds crunchy freshness and a vegetal note that balances dairy and fruit. Mince it finely if you want a mild crunch or leave larger pieces for more pronounced texture. The ribs should be crisp — limp celery signals it’s past peak.
Greek yogurt or mayonnaise (2 tablespoons)
Greek yogurt keeps things tangy and high-protein; mayonnaise gives silkiness and a more classic chicken-salad mouthfeel. I recommend full-fat Greek yogurt for creaminess without the oiliness of mayo, but feel free to use a good-quality mayonnaise if you prefer that richness.
Dijon mustard (1 tablespoon)
Dijon ties the dressing together with vinegar-forward brightness and a hint of heat. It stabilizes the mix, helps emulsify the dairy, and adds a savory lift.
Salt and pepper to taste
Season judiciously: cottage cheese contains sodium, so always taste before adding more salt.
Mixed greens or crunchy veggies for serving
Choose peppery arugula, baby spinach, or sturdy romaine for wraps. Crunchy veg like sliced cucumbers or bell peppers make for an all-in-one lunch.
Full ingredient list:
- 1 cup cottage cheese
- 1 cup cooked, shredded chicken
- 1/2 cup grapes, halved
- 1/4 cup chopped celery
- 2 tablespoons Greek yogurt or mayonnaise
- 1 tablespoon Dijon mustard
- Salt and pepper to taste
- Mixed greens or crunchy veggies for serving
Step-by-Step Instructions
Step 1: Prep the components
Gather your cottage cheese, shredded chicken, halved grapes, and chopped celery in a large bowl.
If your chicken is cold from the fridge, let it sit for a few minutes to take the chill off so the flavors meld better.
Pro Tip: Use a coarse shred for the chicken — it holds dressing well and gives more texture.
Step 2: Add the creamy elements
Spoon in the cottage cheese and the Greek yogurt or mayonnaise.
Dollop the Dijon mustard on top to make mixing easier and prevent clumping.
Pro Tip: If you want a looser, salad-like consistency, use Greek yogurt; for sandwich-ready thickness, choose mayonnaise.
Step 3: Fold in fruit and veg
Add the halved grapes and chopped celery to the bowl.
Gently fold everything with a spatula until the dressing coats the chicken and grapes without smashing them.
Pro Tip: Use a folding motion to keep grapes intact — mashed grapes release too much juice.
Step 4: Season and finish
Taste the mix and add salt and pepper as needed.
Adjust Dijon or yogurt/mayo balance if you want more zip or creaminess.
Pro Tip: A quick taste on a lettuce leaf helps you judge seasoning in context.
Step 5: Serve
Serve over a bed of mixed greens, spoon into wraps, or pile onto toasted whole-grain bread.
You can also fill halved avocados for an elegant low-carb option.
Pro Tip: Chill for 10–15 minutes before serving if time allows — flavors meld and the salad firms slightly.
Expert Tips for Success
- Always taste the cottage cheese first. Some brands are quite salty; if so, reduce added salt and use a splash of lemon to brighten instead.
- Keep grapes firm and cold until assembly. Room-temperature grapes rupture and make the salad watery.
- For shredding chicken, use two forks or a stand mixer with a paddle on low for fast, consistent strands. Warm shredded chicken absorbs dressing better than cold chunks.
- If using mayonnaise, whisk it with Dijon before adding to the bowl to ensure it disperses evenly and doesn’t clump.
- Want extra creaminess without mayo? Stir in 1 tablespoon of softened cream cheese or mascarpone for a decadent texture that still stays high in protein when paired with cottage cheese.
- For meal prep, portion into single-serve containers with a bed of greens underneath to prevent sogginess. Add grapes only when you’re about to eat if you plan to store more than a day.
- Invest in a good microplane or zester for brightening finishes like lemon zest — a tiny bit goes a long way to lift dairy-forward salads.
- To scale up for a party, keep the dressing slightly under-seasoned and let guests add salt at the table; dairy can mask salt levels in large batches.
- Equipment tip: a medium-large mixing bowl and a flexible spatula are better than a spoon; they fold ingredients without crushing them.
- Troubleshooting watery salad: drain cottage cheese on a fine mesh for 10 minutes if you prefer less loose liquid, or blot halved grapes on a paper towel before mixing.
Storage & Freezing
Fridge storage: Store the salad in an airtight container for up to 3 days.
Keep it chilled below 40°F and consume within that window for best texture and safety.
Separate components: If you plan to keep it longer, store the dressing (cottage cheese + yogurt/mayo + Dijon) separately from the chicken and grapes. Assemble within 24–48 hours for peak texture.
Avoid freezing the mixed salad. Dairy and grapes break down in the freezer and will become watery and grainy once thawed.
If you must freeze cooked chicken for meal prep, freeze shredded chicken alone in flat freezer bags for up to 3 months; thaw overnight in the fridge and then combine with fresh cottage cheese and grapes.
Reheating: This salad is intended to be eaten cold or room temperature.
If you prefer a warm variation, heat the shredded chicken alone and toss hot chicken with cottage cheese and the other ingredients just before serving for a warm-cool contrast.
Variations & Substitutions
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Mediterranean twist: Swap grapes for halved cherry tomatoes, add chopped cucumber, a tablespoon of olive oil, and a sprinkle of oregano for a savory version. Try this when you want a less sweet profile and more herbs.
(If you need inspiration for protein-packed meals that go beyond salads, see recipes like healthy chicken breast recipes.) -
Tuna-style swap: Replace shredded chicken with canned tuna (drained) for a tuna-cottage cheese salad that’s equally high in protein and great for sandwiches. This echoes the approach I use in my high-protein tuna pasta salad experiments.
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Low-carb/Keto: Skip grapes and swap celery for diced pickles and a tablespoon of mustard to keep sweetness low and flavor punchy. Serve in lettuce cups.
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Extra-crunch power: Add toasted slivered almonds or chopped walnuts for texture and healthy fats. Walnuts pair beautifully with Dijon and grapes.
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Warm version: Fold warm, poached chicken into cottage cheese with Dijon and serve immediately over wilted spinach for a cozy, high-protein dinner reminiscent of my white chicken chili flavor profiles.
Frequently Asked Questions
Q: Is cottage cheese a good substitute for mayonnaise in chicken salad?
A: Yes. Cottage cheese provides protein and creaminess without the oil and calories of mayonnaise. Small-curd cottage cheese offers a texture closer to traditional mayo-based salads after a gentle mash or quick blend. For a smoother result, pulse cottage cheese and Greek yogurt briefly in a blender.
Q: Can I make this ahead for meal prep?
A: Absolutely. Assemble components and mix the dressing separately when possible. Store in airtight containers and add grapes or crunchy veggies right before eating to maintain texture. Properly stored, assembled salad lasts 2–3 days in the fridge.
Q: How many calories and protein does one serving have?
A: Rough estimates depend on brands, but using 1 cup cottage cheese and 1 cup cooked chicken yields roughly 400–500 calories total for the whole recipe with about 60–70 grams of protein. Divide into two generous servings and you’re still getting 30+ grams per portion — great for post-workout or high-protein diets.
Q: Can I use ricotta instead of cottage cheese?
A: Ricotta can work but it’s milder and creamier, so you may need more Dijon and a splash of lemon to brighten it. Ricotta’s fat content varies, so the final texture and caloric load will change.
Q: Is this recipe kid-friendly?
A: Yes. The sweet grapes and mild dairy are often appealing to kids. Chop grapes smaller for toddlers and consider reducing Dijon if they dislike mustard’s tang. You can serve it in a pita pocket or atop crackers for familiar presentation.
Final Thoughts
This High Protein Cottage Cheese Chicken Salad is one of those recipes I keep returning to when I want a fast, satisfying, and protein-rich meal.
It’s endlessly adaptable, friendly to meal prep, and forgiving with substitutions.
Please leave a star rating in the recipe card below and pin this recipe to Pinterest if you tried it — your feedback helps me refine flavors and share more easy, high-protein lunches.
Conclusion
For more cottage-cheese-forward ideas and technique notes, you can compare this recipe with High Protein Cottage Cheese Chicken Salad which explores slightly different ratios and mix-ins.
If you’re curious about other takes on chicken salad using cottage cheese, check out Healthy Chicken Salad with Cottage Cheese – The Protein Chef for another perspective and serving suggestions.
High Protein Cottage Cheese Chicken Salad
Ingredients
Main Ingredients
- 1 cup cottage cheese Choose small-curd, low-fat variety for smoother texture.
- 1 cup cooked, shredded chicken Use rotisserie chicken for speed; poach for best texture.
- 1/2 cup grapes, halved Both red and green grapes work; halving prevents wateriness.
- 1/4 cup chopped celery Minced finely for mild crunch; larger pieces add texture.
- 2 tablespoons Greek yogurt or mayonnaise Full-fat Greek yogurt recommended for creaminess without oiliness.
- 1 tablespoon Dijon mustard Adds brightness and helps emulsify the dressing.
- to taste salt and pepper Taste the cottage cheese before adding more salt.
- for serving mixed greens or crunchy veggies Choose arugula, baby spinach, or cucumbers for wraps.
Instructions
Preparation
- Gather your cottage cheese, shredded chicken, halved grapes, and chopped celery in a large bowl.
- If your chicken is cold, let it sit for a few minutes to take the chill off for better flavor melding.
- Use a coarse shred for the chicken for better dressing adherence and texture.
Mixing
- Spoon in the cottage cheese and Greek yogurt or mayonnaise.
- Dollop the Dijon mustard on top to facilitate mixing and avoid clumping.
Combining Ingredients
- Add the halved grapes and chopped celery to the bowl.
- Gently fold everything together with a spatula, ensuring the dressing coats the chicken and grapes.
Seasoning
- Taste the mix and adjust salt and pepper as needed, along with the balance of Dijon or yogurt/mayo.
Serving
- Serve over mixed greens, in wraps, or piled onto toasted whole-grain bread.
- For a low-carb option, fill halved avocados with the salad.
- Chill for 10–15 minutes before serving for best flavor.
