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High Protein Italian Grinder Chicken Salad - A Fresh, Satisfying Meal Prep Favorite

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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Cooked chicken breast (3 cups, chopped or shredded)
  • Romaine lettuce (2 hearts, thinly shredded)
  • Cherry tomatoes (1 cup, halved)
  • English cucumber (1, diced)
  • Red onion (1/2 small, thinly sliced)
  • Roasted red peppers (1/2 cup, sliced)
  • Pepperoncini (1/3 cup, sliced)
  • Black olives (1/3 cup, sliced; optional)
  • Provolone or Parmesan (1/2 cup, shredded; optional)
  • Fresh parsley (2 tablespoons, chopped)
  • Greek yogurt (1/2 cup; or use light mayo)
  • Olive oil (2 tablespoons)
  • Red wine vinegar (2–3 tablespoons, to taste)
  • Dijon mustard (1 teaspoon)
  • Garlic (2 cloves, minced)
  • Dried oregano (1 teaspoon)
  • Italian seasoning (1 teaspoon)
  • Crushed red pepper flakes (1/4–1/2 teaspoon)
  • Salt and black pepper (to taste)

Method
 

  1. Cook the chicken: Use pre-cooked rotisserie or poach chicken breasts in salted water until done, then chop or shred. Let it cool slightly.
  2. Make the dressing: In a bowl, whisk yogurt, olive oil, red wine vinegar, Dijon, garlic, oregano, Italian seasoning, red pepper flakes, salt, and pepper. Adjust vinegar and salt to taste.
  3. Prep the veggies: Shred romaine. Slice onions thin so they don’t overpower. Dice cucumber and halve tomatoes. Slice pepperoncini and roasted red peppers.
  4. Toss the chicken: Mix the chicken with 2–3 tablespoons of the dressing so it soaks up flavor.
  5. Build the salad: In a large bowl, add romaine, tomatoes, cucumber, onion, roasted red peppers, pepperoncini, olives, and parsley.
  6. Add protein and cheese: Fold in the dressed chicken. Add provolone or Parmesan if using.
  7. Dress and serve: Drizzle on more dressing and toss until lightly coated. Taste and adjust salt, pepper, or vinegar. Serve right away.