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Healthy High-Protein Chicken Salad Lunchbox Cups (Easy Meal Prep)

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These Healthy High-Protein Chicken Salad Lunchbox Cups are creamy, crunchy, and packed with protein—perfect for easy meal prep. Made with shredded chicken, mashed chickpeas, Greek yogurt, and crunchy veggies, they’re a delicious grab-and-go lunch that keeps you satisfied.

Ingredients

Scale
  • 3 cups cooked, shredded chicken (from a rotisserie chicken or leftover baked chicken breasts)
  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1/2 cup plain Greek yogurt (full-fat or 2%)
  • 2 tablespoons mayonnaise (optional)
  • 1 tablespoon Dijon mustard
  • 1 tablespoon fresh lemon juice
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • Salt and black pepper, to taste
  • 1/2 cup finely diced celery (about 2 stalks)
  • 1/4 cup finely diced red onion
  • 1/4 cup chopped fresh parsley (or dill)
  • 1/4 cup dried cranberries or chopped apple
  • 12 silicone muffin cups or a standard muffin tin
  • Optional: Butter lettuce leaves or romaine hearts for serving

Instructions

  1. In a large mixing bowl, mash the drained and rinsed chickpeas with a fork or potato masher until broken down but still chunky (about 1-2 minutes).
  2. In a small bowl, whisk together the Greek yogurt, mayonnaise (if using), Dijon mustard, lemon juice, garlic powder, onion powder, and a pinch of salt and pepper. Adjust seasoning to taste.
  3. Shred the cooked chicken using two forks. You should have about 3 cups.
  4. Add the shredded chicken to the bowl with the mashed chickpeas. Pour the dressing over the top and mix until well coated.
  5. Fold in the diced celery, red onion, parsley, and dried cranberries (or apple). Mix gently until evenly distributed.
  6. Taste the mixture and adjust salt, pepper, or lemon juice as needed.
  7. Place silicone muffin cups on a baking sheet. Divide the chicken salad evenly among the 12 cups, pressing down gently to pack.
  8. Refrigerate for at least 30 minutes to let the flavors meld. Serve cold or at room temperature.

Notes

For best flavor, let the chicken salad rest in the fridge for a few hours or overnight. Add crunchy toppings like sliced almonds or chopped pecans just before serving to keep them crisp. If you’re sensitive to raw onion, soak the diced red onion in cold water for 5 minutes before adding. Do not freeze the assembled cups as the yogurt-based dressing may separate upon thawing.

Nutrition

Keywords: chicken salad, meal prep, high protein, lunchbox cups, healthy lunch, easy meal prep, gluten-free, dairy-free option

Find it online: https://forkifyfun.com/healthy-high-protein-chicken-salad-lunchbox-cups-easy-meal-prep/