Your favorite chip dip just got a protein-packed upgrade! This creamy but light french onion chicken salad will be your new go-to addition to any snack plate lunch.
French onion dip is one of my favorite snacks — but it doesn’t offer much nutritionally. So, I created this recipe to satisfy my craving in a more filling and nutrient-dense way.
This french onion chicken salad is creamy, savory, and the most delicious way to eat your protein. The perfect balance of nutrition and satisfaction, it’s a wonderful meal prep lunch you’ll actually look forward to eating.
Recipe Highlights
- 7 ingredients: You’ll have a high-protein lunch prepped in under 10-minutes using this simple, 7-ingredient recipe.
- 32 grams of protein: Thanks to chicken and Greek yogurt, this creamy chicken salad packs some serious protein to actually keep you full.
- Serve with chips: It might be high protein and low fat, but it’s still a satisfying chip dip! Serve with potato chips and sliced vegetables for a balanced but delicious lunch.
- Prep ahead: Chicken salad is one of my go-to lunches as a dietitian because it’s high-protein, easy to make, and stays good in the fridge all week.
Need more healthy chicken salad recipes? Try my ranch chicken salad, southwest chicken salad, or jalapeno popper chicken salad.
Ingredient Notes
- Chicken: Use any diced or shredded chicken you have available. I like to use rotisserie chicken with the skin and bones removed, but canned chicken or homemade chicken breast works too.
- Greek yogurt and mayonnaise: The creamy base is mostly Greek yogurt, with a hint of mayonnaise to keep some richness. Play with a ratio you enjoy! To keep this chicken salad extra light, omit the mayonnaise and use all yogurt instead.
- Cayenne pepper: This is totally optional, but I like the tiny bit of heat it brings.
- Onion soup mix: Look for powdered soup mix labeled as “onion soup mix” or “french onion soup mix”.
Scroll to the recipe card for the full ingredients list and detailed recipe.
How To Make French Onion Chicken Salad
Step 1: Add all ingredients to your large mixing bowl and stir.
Step 2: Chill and serve with potato chips and sliced vegetables.
How To Serve
Serve this french onion chicken salad as high-protein dip, for a snack-y lunch or filling snack! Scoop it with wavy potato chips, sliced vegetables, sliced pita, or your favorite crackers.
My personal favorite way to serve this chicken salad is on a snack plate for lunch. I scoop it with Ruffles, carrot chips, and sliced cucumber, and serve it alongside any other fruits or treats I have on hand.
Want more meal prep lunch ideas? Try my Italian Grinder Bean Salad, Dill Pickle Tuna Salad, Chicken Pesto Pasta Salad, or Chicken Caesar Pasta Salad.
Miranda’s Tips
Tips From My Test Kitchen
- Use rotisserie chicken. Technically, any diced or shredded chicken works — but I like rotisserie chicken because it’s easy and well-seasoned. Just remove the skin and bones before you prep it.
- Dice your chicken really small. This chicken salad is meant to look and feel like a creamy chip dip, so chop your chicken really small or shred it entirely so it mixes in seamlessly.
- Adjust seasonings to taste. The flavor of your onion soup mix will vary by brand. Taste your chicken salad before chilling, and add more soup mix or other seasonings if needed.
More High Protein Lunches
The Best Tortilla Quiche
Cottage Cheese Salad
Pesto and Orzo Salad
Greek Bean Salad
French Onion Chicken Salad
Equipment
Ingredients
- 3 cups finely diced or shredded chicken, I use rotisserie chicken with the skin and bones removed
- 1 cup plain greek yogurt, I use 2%
- 2 Tbsp mayonnaise
- 2 Tbsp onion soup mix
- Pinch cayenne pepper, optional
- 1 tsp lemon juice
- 2 Tbsp diced chives, plus more for serving
Instructions
- Add all ingredients to a large mixing bowl. Stir to combine. Taste, and adjust any seasonings as desired.
- Refrigerate for up to three days in an airtight container. Serve with extra chives on top, and enjoy with chips, crackers, or sliced vegetables!
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
