High Protein Ultimate Dijon Chicken Salad: Gluten-Free and Weight-Loss Friendly

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High Protein Ultimate Dijon Chicken Salad: Gluten-Free and Weight-Loss Friendly

Yield: 5

Author: Megan Gaul from Partake Meal Planning

Prep time: 5 MinCook time: 20 MinInactive time: 10 MinTotal time: 35 Min

A serving of chicken salad that's 220 calories, 29 g of protein, only 5 easy ingredients, and moist and flavorful as all get-out? That's what I'm talkling about!

This is a dead-easy lunch prep that has a no-cook option, making it excellent for you if you're high-achieving, super-busy, exhausted all the time, and would like to start treating yourself kindly during that mid-day break. And if you're on a weight-loss journey, this is perfectly formulated for a low-calorie but insanely filling lunch.

I love a serving of this dijon chicken salad on rye bread (well, mock-rye bread for me, since I need to be gluten-free for my health), a high-fiber tortilla, cheddar rice cakes, or even on toast with some melted cheese on top.

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Ingredients

• OPTION 1: If you are cooking your own chicken, you will need 1.5 lbs boneless skinless chicken thighs
• OPTION 2: If you are purchasing pre-cooked chicken, you will need 15 oz gluten-free rotisserie chicken, such as Kirkland brand**
• Kosher salt, to taste
• 75 g (1/3 cup) plain nonfat greek yogurt
• 50 g (3 tbsp plus 1 tsp) gluten-free light mayonnaise, such as Duke's Light Mayonnaise**
• 1 tbsp plus 2 tsp dijon mustard
• 1 tbsp plus 2 tsp sweet relish
• Kosher salt and black pepper, to taste
• Optional: Pickled red onions, for topping.

Instructions

1. If you are cooking the chicken, use your favorite fast method. My favorite is: sprinkle both sides of the chicken thighs with kosher salt (or if I have pickle brine leftover, I will marinate my chicken thighs in pickle brine for as little as 20 minutes and as much as overnight), preheat the oven to 400 F, pat the chicken thighs dry if needed, and put them on a parchment-lined sheet pan. Roast the chicken thighs for approximately 20 minutes or until they reach 165 F internal temperature. Let them rest on a cutting board for 10 minutes, then dice the chicken into bite size pieces.
2. If you are using cooked rotisserie chicken, dice up approximately 15 oz of your favorite rotisserie chicken.
3. To your large tupperware container, combine the yogurt, light mayonnaise, dijon mustard, sweet relish, kosher salt, and black pepper. Mix well. Taste and adjust seasoning. Add the chicken, and fold to combine.
4. Once everything's well-mixed, store in the fridge in a container with an airtight lid. Each serving is 1/5 of the container (approximately 4.25 oz).
5. Top tip: Add pickled red onions to the top of your sandwich or serving. It's a game changer.
6. Note: My personal practices are to make 5 servings of this at one time, and enjoy it all week. Most FDA recommendations say to consume prepared food (stored in the fridge) within 3 days. You're an adult. You get to decide!

Notes

**Where specific brands are recommended, it is because as of the posting of this recipe on 1/29/26, these were listed to be gluten-free either on manufacturer's websites, packaging, or online store listings. By accessing or using this recipe, you are acknowledging that you alone are responsible for ensuring the foods you consume are safe for you. In researching gluten-free mayonnaises on 1/29/2025, I found that some Hellman's light mayonnaises contain wheat, and some do not. To avoid confusion, I did not recommend this brand.

Nutrition Facts

Calories

220

Fat

8.2 g

Carbs

3.2 g

Fiber

.3 g

Net carbs

2.9 g

Sugar

2 g

Protein

28 g

This wepbage provides approximate nutrition information for convenience and as a courtesy only. Nutrition data is gathered primarily from the USDA Food Composition Database, whenever available, or otherwise other online nutrition data from manufacturer and food retailer websites. By accessing or using this recipe, you are acknowledging and agreeing to the full nutrition information disclaimer for this website, which you can read in its entirety here.

Nutrition Disclaimer

This wepbage provides approximate nutrition information for convenience and as a courtesy only. Nutrition data is gathered primarily from the USDA Food Composition Database, whenever available, or otherwise other online nutrition data from manufacturer and food retailer websites. By accessing or using this recipe, you are acknowledging and agreeing to the full nutrition information disclaimer for this website, which you can read in its entirety using the link below.