I crafted a high-protein chicken salad with creamy cottage cheese, tangy banana peppers, and rotisserie chicken to showcase Low Carb High Protein Foods in a low-calorie, low-carb, highly adaptable recipe for quick meals.
I stumbled on this high protein cottage cheese and rotisserie chicken salad and it’s become my go-to when I want something bold but not heavy. Creamy cottage cheese and shredded rotisserie chicken pack a serious protein punch, but the flavor is what hooks you, bright and a tad spicy.
I bring it to work lunches all the time, it fits my Hi Protein Low Carb goals and slides right into lists of High Protein And Low Calorie Meals I try to eat. And honestly, it feels like a little win on busy days.
Ingredients
- Cottage cheese: high protein, creamy, calcium rich, little tang and a mild saltiness.
- Rotisserie chicken: lean protein, really filling, can be salty from the skin.
- Banana peppers: tangy, vinegary bite, crunchy, adds bright sour heat to each forkful.
- Greek yogurt: thick creamy tang, adds protein and a little live cultures to creaminess.
- Celery: watery crunch, light fiber, low calories, helps balance richer bites in the salad.
- Red onion: sharp bite, mild sweetness when soaked, gives color and a quick zing.
- Parsley: bright herbal note, vitamin rich, makes the salad taste fresher and cleaner.
Ingredient Quantities
- 2 cups cooked rotisserie chicken, shredded (about 12 oz)
- 1 cup small curd cottage cheese, low fat fine if you want fewer calories
- 1/4 cup plain Greek yogurt for extra creaminess, optional
- 1/3 cup jarred banana peppers, drained and chopped
- 1/2 cup celery, finely diced
- 2 tablespoons red onion, minced
- 2 tablespoons fresh parsley, chopped (or 2 teaspoons dried)
- 1 tablespoon fresh lemon juice
- 1 teaspoon Dijon mustard
- 1/4 teaspoon garlic powder
- 1/2 teaspoon kosher salt, or to taste
- 1/4 teaspoon black pepper
- 1 teaspoon olive oil or avocado oil, optional
How to Make this
1. Prep the ingredients: shred 2 cups cooked rotisserie chicken, drain and chop 1/3 cup banana peppers, finely dice 1/2 cup celery, mince 2 tablespoons red onion and chop 2 tablespoons parsley. Remove any excess skin or big bits of fat from the chicken.
2. If you want a smoother base, pulse 1 cup small curd cottage cheese (and optional 1/4 cup plain Greek yogurt) in a blender for a few seconds or press through a fine mesh sieve, otherwise use as is.
3. In a large bowl whisk the cottage cheese (and yogurt if using) with 1 tablespoon fresh lemon juice, 1 teaspoon Dijon mustard, 1/4 teaspoon garlic powder, 1/2 teaspoon kosher salt, 1/4 teaspoon black pepper and 1 teaspoon olive or avocado oil (optional) until creamy and combined.
4. Add the shredded chicken, chopped banana peppers, celery, red onion and parsley to the bowl.
5. Fold everything together gently with a spatula so the chicken stays a little chunky and the mixture stays light, dont overmix or it will get mushy.
6. Taste and adjust seasoning: add more salt, pepper, lemon or Dijon as needed. If it’s too tangy a tiny pinch of sugar or a little more yogurt will mellow it out.
7. Chill at least 20 to 30 minutes so the flavors meld, but you can serve right away if pressed for time. For best texture eat within 2 to 3 days and keep refrigerated in an airtight container.
8. Serve suggestions: spoon into lettuce cups, mound over mixed greens, stuff into a pita or scoop with whole grain crackers. Garnish with extra parsley or a few banana pepper rings for color.
Equipment Needed
1. Cutting board, for shredding and chopping the chicken and veggies
2. Chef’s knife, sharp enough to mince onion and parsley cleanly
3. Measuring cups and spoons, for the cottage cheese, yogurt, lemon, spices etc.
4. Large mixing bowl, to whisk and fold everything together
5. Whisk, to smooth the cottage cheese mixture and combine the dressing
6. Spatula, for gently folding so the chicken stays chunky
7. Blender or food processor (or a fine mesh sieve and spoon), if you want a smoother base
8. Small strainer or colander, to drain the banana peppers and any excess liquid
9. Airtight container, for chilling and storing leftovers
FAQ
High Protein Cottage Cheese Chicken Salad With Banana Peppers Recipe Substitutions and Variations
- Cottage cheese (1 cup): swap for 1 cup plain Greek yogurt for a smoother, high-protein pick, or 1 cup ricotta if you want it richer and a bit creamier.
- Banana peppers (1/3 cup): use 1/3 cup jarred pepperoncini for the same tang, or 2-3 tbsp pickled jalapeños if you want more heat; drain and chop like the peppers.
- Celery (1/2 cup): replace with 1/2 cup finely diced cucumber or jicama for crunch; if using cucumber scoop the seeds and pat dry so the salad wont get watery.
- Dijon mustard (1 tsp): swap with 1 tsp whole-grain or yellow mustard (milder), or 1 tsp honey mustard for a touch of sweetness.
Pro Tips
1) texture trick: if you want it super creamy, blitz the cottage cheese (and yogurt if using) in short bursts until smooth, but dont overdo it or the mix gets gluey. if you prefer bitey chicken, fold gently and pat the shredded chicken dry first so the salad isnt watery.
2) keep the crunch: dice some extra celery and onion and stash them separate, then add right before serving for max snap. or drop the celery in ice water for 10 minutes to make it extra crisp, then drain well.
3) balance the heat and tang: jarred banana peppers vary a lot, so start small and taste as you go. lemon and Dijon will mellow after chilling, so wait to add extra acid or salt until after it’s been in the fridge a bit, and if it feels too sharp a pinch of sugar or another spoonful of yogurt calms it down.
4) storage and rescue hacks: press plastic wrap right onto the surface before sealing the container to prevent a dry skin, keep refrigerated and eat within 2 to 3 days. if it separates or seems dry after sitting, stir in a tablespoon of yogurt or a splash of olive oil to bring it back together.
High Protein Cottage Cheese Chicken Salad With Banana Peppers Recipe
I crafted a high-protein chicken salad with creamy cottage cheese, tangy banana peppers, and rotisserie chicken to showcase Low Carb High Protein Foods in a low-calorie, low-carb, highly adaptable recipe for quick meals.
4
servings
237
kcal
Equipment: 1. Cutting board, for shredding and chopping the chicken and veggies
2. Chef’s knife, sharp enough to mince onion and parsley cleanly
3. Measuring cups and spoons, for the cottage cheese, yogurt, lemon, spices etc.
4. Large mixing bowl, to whisk and fold everything together
5. Whisk, to smooth the cottage cheese mixture and combine the dressing
6. Spatula, for gently folding so the chicken stays chunky
7. Blender or food processor (or a fine mesh sieve and spoon), if you want a smoother base
8. Small strainer or colander, to drain the banana peppers and any excess liquid
9. Airtight container, for chilling and storing leftovers
Ingredients
-
2 cups cooked rotisserie chicken, shredded (about 12 oz)
-
1 cup small curd cottage cheese, low fat fine if you want fewer calories
-
1/4 cup plain Greek yogurt for extra creaminess, optional
-
1/3 cup jarred banana peppers, drained and chopped
-
1/2 cup celery, finely diced
-
2 tablespoons red onion, minced
-
2 tablespoons fresh parsley, chopped (or 2 teaspoons dried)
-
1 tablespoon fresh lemon juice
-
1 teaspoon Dijon mustard
-
1/4 teaspoon garlic powder
-
1/2 teaspoon kosher salt, or to taste
-
1/4 teaspoon black pepper
-
1 teaspoon olive oil or avocado oil, optional
Directions
- Prep the ingredients: shred 2 cups cooked rotisserie chicken, drain and chop 1/3 cup banana peppers, finely dice 1/2 cup celery, mince 2 tablespoons red onion and chop 2 tablespoons parsley. Remove any excess skin or big bits of fat from the chicken.
- If you want a smoother base, pulse 1 cup small curd cottage cheese (and optional 1/4 cup plain Greek yogurt) in a blender for a few seconds or press through a fine mesh sieve, otherwise use as is.
- In a large bowl whisk the cottage cheese (and yogurt if using) with 1 tablespoon fresh lemon juice, 1 teaspoon Dijon mustard, 1/4 teaspoon garlic powder, 1/2 teaspoon kosher salt, 1/4 teaspoon black pepper and 1 teaspoon olive or avocado oil (optional) until creamy and combined.
- Add the shredded chicken, chopped banana peppers, celery, red onion and parsley to the bowl.
- Fold everything together gently with a spatula so the chicken stays a little chunky and the mixture stays light, dont overmix or it will get mushy.
- Taste and adjust seasoning: add more salt, pepper, lemon or Dijon as needed. If it's too tangy a tiny pinch of sugar or a little more yogurt will mellow it out.
- Chill at least 20 to 30 minutes so the flavors meld, but you can serve right away if pressed for time. For best texture eat within 2 to 3 days and keep refrigerated in an airtight container.
- Serve suggestions: spoon into lettuce cups, mound over mixed greens, stuff into a pita or scoop with whole grain crackers. Garnish with extra parsley or a few banana pepper rings for color.
Notes
- Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.
Nutrition Facts
- Serving Size: 194g
- Total number of serves: 4
- Calories: 237kcal
- Fat: 8.4g
- Saturated Fat: 2.4g
- Trans Fat: 0.05g
- Polyunsaturated: 0.5g
- Monounsaturated: 1.25g
- Cholesterol: 110mg
- Sodium: 633mg
- Potassium: 330mg
- Carbohydrates: 3.5g
- Fiber: 0.5g
- Sugar: 2.8g
- Protein: 34.8g
- Vitamin A: 200IU
- Vitamin C: 5mg
- Calcium: 68mg
- Iron: 1.15mg