High-Protein Chicken Egg Salad

There's something about discovering a recipe that just clicks with your life at exactly the right moment. This chicken and egg salad landed in my kitchen during a week when I was trying to eat better without spending hours cooking, and it turned out to be the kind of dish that actually tastes good enough to crave the next day. The combination of tender poached chicken and creamy eggs tossed in tangy mustard seemed simple at first, but that first bite proved there's real sophistication in restraint. What I loved most was how quickly it came together—no fancy techniques, just honest ingredients doing what they do best.

I first made this when my sister mentioned she was tired of sad desk lunches, and I challenged myself to create something that would actually make her want to eat at her computer instead of just stress-eating whatever was nearby. Watching her reaction when she tasted it—that moment where she paused and said, "Wait, this is good"—was worth every second of prep work. It became our thing, and now whenever she's in town, she expects a container of it waiting in the fridge.

Ingredients

• Chicken breasts: Buy boneless, skinless ones for speed, and don't let them intimidate you—poaching keeps them juicy instead of dry.
• Large eggs: The ice bath is non-negotiable if you want yolks that are creamy, not gray and chalky.
• Baby spinach or mixed greens: This is your salad base, and honestly, whatever you have will work perfectly fine.
• Cherry tomatoes: Halve them so they don't roll around and they release their juice into the dressing.
• Cucumber: Dice it small enough that it hits every forkful.
• Red onion: Thin slices give you a little bite without overpowering everything else.
• Greek yogurt: It's the secret to making this creamy without needing a full cup of mayo, and it adds protein too.
• Dijon mustard: This is the flavor backbone, so don't skip it or use the yellow stuff from a hot dog stand.
• Olive oil: Just good enough quality to taste, nothing fancy required.
• Lemon juice: Fresh is better, but bottled works when you're in a hurry.
• Honey: A tiny bit balances the mustard's sharpness so nothing tastes too aggressive.
• Fresh chives or dill: These are optional but they transform the whole thing from ordinary to something people compliment you for.
• Avocado: A luxury addition that makes it feel special on the days when you want to treat yourself.

Instructions

Poach the chicken gently:

Fill a saucepan with water, add your chicken breasts and a pinch of salt, then bring to a boil before dropping the heat down to a simmer. You're looking for 12 to 15 minutes, and you'll know it's done when there's no pink inside.

Boil and shock the eggs:

Put eggs in cold water, bring them to a boil, then let them simmer for exactly 10 minutes while you prep everything else. The second the timer goes off, transfer them to an ice bath to stop the cooking—this is where the magic happens with that perfectly soft yolk.

Assemble your base:

In a large bowl, combine the shredded or diced chicken with your chopped eggs, greens, tomatoes, cucumber, and red onion. This is where you get to taste and see if you want to adjust anything.

Make the dressing:

Whisk together the Greek yogurt, mustard, olive oil, lemon juice, honey, salt, and pepper in a small bowl until it's smooth and pourable. This step takes about two minutes and changes everything.

Toss it all together:

Pour the dressing over your salad and toss gently so everything gets coated but you don't bruise the greens. The goal is for every bite to taste like the one before.

Finish and serve:

Top with fresh herbs and avocado if you're feeling fancy, then serve it chilled or at room temperature depending on your mood. It tastes just as good the next day.

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There was one afternoon when I made this for a friend who showed up stressed about her workout routine and whether she was eating enough protein, and I watched her relax with every bite. Food isn't therapy, but sometimes it's the thing that makes someone pause long enough to remember that taking care of yourself can actually taste good.

The Beauty of Poaching

Poaching chicken sounds intimidating if you've never done it, but it's honestly one of the kindest ways to cook it. There's no oil to worry about spattering, no pan to scrub, and you get chicken that's naturally moist because it's cooking in water instead of drying out in a skillet. The bonus is that you can use that same pot immediately for eggs, so your cleanup is minimal.

Why This Works as a Meal Prep

The reason this salad became my go-to meal prep recipe is that everything stores beautifully—the chicken stays tender, the eggs hold up for days, and the greens won't get soggy if you keep the dressing separate until you're ready to eat. I usually store the dressing in a little jar and pour it over when hunger strikes, which means Monday's lunch tastes as fresh as Friday's.

Your Own Flavor Experiments

Once you've made this version and fallen in love with it, the fun part is playing with it. I've added crispy bacon, diced pickles for extra tang, capers for a briny punch, and even thinned the dressing with a splash of apple cider vinegar when I wanted something lighter. The foundation is solid enough that it can handle whatever flavor mood you're in.

• Season your chicken with garlic powder and paprika before poaching if you want an extra flavor layer that tastes like you tried really hard.
• Substitute the Greek yogurt with light mayo if you want it richer, or use half and half if you're feeling indulgent.
• If avocado isn't in your budget that week, thin slices of radish add a similar freshness without the guilt.

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This salad taught me that a great lunch doesn't need to be complicated or time-consuming—it just needs to taste like someone cared enough to make it right. Make it once for yourself, then make it for someone else, and watch how a simple bowl of good food becomes a small moment of connection.

Questions & Answers

→ How do I cook the chicken to keep it tender?

Poach chicken breasts gently in simmering water with a pinch of salt for 12-15 minutes until fully cooked. This method ensures moist, tender chicken perfect for shredding or dicing.

→ What’s the best way to boil eggs for this salad?

Place eggs in boiling water and simmer for 10 minutes, then transfer immediately to an ice bath. This process makes peeling easier and yields perfectly cooked eggs.

→ Can I substitute Greek yogurt in the dressing?

Yes, you can use light mayonnaise as a richer alternative to Greek yogurt, adjusting to your taste preference while maintaining creaminess.

→ What greens work well in this salad?

Baby spinach, mixed greens, or other tender leafy greens complement the protein components and add freshness without overpowering the flavors.

→ Are there optional ingredients for added flavor?

Fresh herbs like chives or dill and sliced avocado enhance the texture and add bright, creamy notes to the overall dish.

→ How can I prepare this salad for meal prep?

Cook and cool the protein components separately, then combine with fresh vegetables and dressing just before serving to keep ingredients fresh and crisp.