This High Protein Cottage Cheese Chicken Salad with Banana Peppers is a tasty and refreshing twist on a classic chicken salad. It’s packed with tender chicken, creamy cottage cheese, and the fun little kick of tangy banana peppers that add a nice crunch and flavor. It’s a great way to enjoy a healthy meal that feels both filling and light.
I love using cottage cheese instead of mayo because it gives the salad a creaminess without feeling too heavy. The banana peppers are my favorite part—they add a surprising pop of flavor that makes every bite interesting and keeps me coming back for more. Plus, the high protein content keeps me full longer, which is perfect for busy days.
My favorite way to enjoy this chicken salad is packed inside a whole-grain wrap or served on a bed of fresh greens. It’s great for lunch or as a quick dinner option, and I often make extra to have ready for the week. It’s simple, healthy, and a little different than the usual chicken salad, which makes it a fun recipe to keep in your meal rotation.
Key Ingredients & Substitutions
Chicken Breast: Using cooked chicken breast gives a lean source of protein that keeps this salad light but filling. Grilled or roasted chicken both work well here. For convenience, shredded rotisserie chicken is a great shortcut.
Cottage Cheese: This is the creamy base that boosts protein without heavy mayo. Choose low-fat or full-fat based on your preference. If you don’t have cottage cheese, plain Greek yogurt is a good option but slightly less thick.
Banana Peppers: These add a mild tang and slight crunch that brightens the salad. If you want less spice, pick mild peppers or substitute with chopped pickles or mild pepperoncini. Fresh cucumber and red onion add freshness and texture.
Herbs & Seasonings: Fresh parsley is key for brightness, and dill is an optional choice to add a subtle herbal note. Dijon mustard and lemon juice help bring everything together with a gentle zing.
How Can I Make the Salad Creamy but Not Watery?
The key to a creamy, non-watery salad is balancing wet ingredients and mixing gently. Here’s how I do it:
- Start by mixing the cottage cheese and Greek yogurt (if using) until smooth. This makes a thick base that coats the ingredients well.
- Drain any excess liquid from your cottage cheese if it seems very wet—this helps prevent sogginess.
- When chopping cucumbers, remove seeds or use English cucumbers to reduce water content.
- Fold in the veggies and chicken gently, keeping the ingredients coated without breaking them down.
- Chill the salad for at least 30 minutes before serving. This lets flavors blend and the dressing thicken slightly.
Equipment You’ll Need
- Large mixing bowl – I use this to toss all the ingredients together easily.
- Measuring cups and spoons – help you get the right amounts for a balanced flavor.
- Sharp knife – makes chopping the chicken, veggies, and herbs quick and safe.
- Cutting board – keeps your prep area organized and clean.
- Small spoon or spatula – for mixing everything smoothly without splashing.
Flavor Variations & Add-Ins
- Swap chicken for cooked turkey or tuna for a different protein source.
- Mix in some chopped hard-boiled eggs for extra richness.
- Add a handful of chopped nuts or seeds for crunch and healthy fats.
- Use different herbs like basil or cilantro to change up the flavor profile.
High Protein Cottage Cheese Chicken Salad with Banana Peppers
Ingredients You’ll Need:
For the Salad:
- 2 cups cooked chicken breast, diced
- 1 cup low-fat cottage cheese
- 1/2 cup banana peppers, chopped (mild or spicy, according to preference)
- 1/2 cup cucumber, diced
- 1/4 cup red onion, finely chopped
- 2 tablespoons fresh parsley, chopped (plus extra for garnish)
- 1 tablespoon fresh dill, chopped (optional)
For the Dressing:
- 1 tablespoon plain Greek yogurt (for extra creaminess)
- 1 teaspoon Dijon mustard
- 1 teaspoon lemon juice
- 1/4 teaspoon black pepper
- 1/4 teaspoon salt (or to taste)
- Pinch of red pepper flakes (optional, for a little heat)
How Much Time Will You Need?
This salad takes about 10 minutes to prepare and mix. Then, it’s best to chill it in the refrigerator for at least 30 minutes so the flavors can blend nicely before serving.
Step-by-Step Instructions:
1. Make the Creamy Dressing:
In a large mixing bowl, combine the cottage cheese and Greek yogurt (if using). Stir them until smooth and creamy.
2. Add Flavorings:
Mix in the Dijon mustard, lemon juice, salt, black pepper, and red pepper flakes (if you like a bit of heat). Stir to blend all the dressing ingredients evenly.
3. Fold in Fresh Ingredients:
Gently add the diced chicken breast, chopped banana peppers, cucumber, red onion, parsley, and dill to the bowl. Mix everything together well so each piece is coated with the creamy dressing.
4. Adjust the Taste:
Give your salad a quick taste. Add more salt, pepper, or lemon juice if you think it needs a little extra zing.
5. Chill and Serve:
Cover the salad and chill it in the refrigerator for at least 30 minutes. Right before serving, sprinkle with extra fresh parsley for a pretty, fresh touch. Enjoy it on its own, in wraps, sandwiches, or over fresh greens for a satisfying, protein-packed meal!
Can I Use Frozen Chicken for This Salad?
Yes! Just be sure to fully thaw the chicken before dicing. Thaw it overnight in the fridge or use the defrost setting on your microwave, then pat dry to remove excess moisture.
Can I Substitute Cottage Cheese with Something Else?
You can swap cottage cheese for plain Greek yogurt if you prefer a smoother texture, though the salad will be slightly less thick and creamy. For a dairy-free option, try mashed avocado, but note this will change the flavor.
How Long Will This Salad Stay Fresh?
Store leftovers in an airtight container in the refrigerator for up to 3 days. Stir the salad gently before serving again, and keep it chilled to maintain freshness.
Can I Make This Salad Ahead of Time?
Absolutely! Preparing it a few hours or even the day before helps the flavors meld beautifully. Just keep it well-covered and chilled until ready to serve.