A high-protein, low-carb twist on classic chicken salad — creamy, tangy, and packed with crunch, all without mayo.
🕒 Servings & Timing
Yield: Serves 2–3
Prep Time: 10 minutes
Cook Time: 0 minutes
Total Time: 10 minutes
Dietary Tags: High-Protein, Low-Carb, Gluten-Free, Meal Prep
✅ Ingredients Checklist
Main Ingredients
Rotisserie chicken (chopped)
Low-fat cottage cheese
Banana peppers (jarred, diced)
Red onion (diced)
Celery (diced)
Green onion (sliced thin)
Seasonings
Dijon or spicy mustard
Garlic powder
Salt
Black pepper
🔪 Instructions
Make the creamy base:
In a food processor or blender, combine cottage cheese, mustard, garlic powder, salt, and pepper.
Blend until smooth and creamy.
Mix the salad:
In a large bowl, combine chopped chicken, banana peppers, red onion, celery, and green onion.
Pour in the cottage cheese mixture and stir until everything is evenly coated.
Taste & adjust:
Season to taste with extra salt, pepper, or a splash of banana pepper juice for added zing.
Serve or chill:
Serve immediately on toast, in lettuce wraps, or with crackers — or refrigerate for later.
💡 Notes
Great for meal prep: Keeps well for 3–4 days in the fridge.
Cottage cheese adds creaminess without mayo and boosts protein.
Choose mild or spicy banana peppers depending on your heat preference.
🖼️ Hero Image & Quick Intro
If you love chicken salad but want something lighter, this Zesty Cottage Cheese Chicken Salad is a game-changer. It swaps mayo for blended cottage cheese, keeping it creamy and tangy with extra protein. The banana peppers add a flavorful punch, and the fresh veggies give every bite crunch and character.
👩🍳 Step-by-Step Guide
1. Blend the Base
Pulse cottage cheese, mustard, garlic powder, salt, and pepper until smooth.
Tip: Use a mini food processor for small batches — it blends faster and creamier.
2. Mix the Salad
Add chicken, diced veggies, and banana peppers to a bowl. Pour in the dressing.
Tip: Finely dicing the red onion and celery helps with texture and even distribution.
3. Adjust to Taste
Add more mustard for tang, or a splash of banana pepper brine for zing.
Tip: Let it chill for 15 minutes to meld flavors before serving.
4. Serve Your Way
Stuff into lettuce wraps, pile onto whole grain toast, or spoon into a bowl with crackers.
Tip: This also works great in wraps or as a protein-packed snack dip.
🧂 Ingredient Tips & Substitutions
Rotisserie Chicken: Quick and easy, but leftover grilled or poached chicken works great.
Cottage Cheese: 2% low-fat balances creaminess and protein; full-fat also works.
Banana Peppers: Sub diced dill pickles or jalapeños for a different flavor profile.
Mustard: Dijon brings depth, but yellow mustard adds more tang.
Quick Swaps
No food processor? Mash cottage cheese with a fork or blend with an immersion blender.
Want it dairy-free? Try plain Greek-style plant-based yogurt instead.
🍽️ Variations & Serving Ideas
Flavor Variations
Add chopped fresh dill or parsley for brightness.
Mix in a tablespoon of pickle juice or hot sauce for a spicy twist.
Stir in a few chopped walnuts or sunflower seeds for texture.
Serving Suggestions
Low-carb: Serve in romaine leaves or endive boats.
Classic: Scoop over salad greens or eat as a sandwich.
Snack-style: Pair with veggie sticks or seed crackers.
🧊 Storage & Make-Ahead Tips
Fridge: Store in an airtight container for up to 4 days.
Meal Prep: Divide into individual containers for grab-and-go lunches.
Make-Ahead: You can prep the base ahead and mix with fresh veggies/chicken just before serving for maximum crunch.
🔍 Nutrition (Per Serving, Approximate)
Calories: ~220 kcal
Protein: 28g
Carbs: 4g
Fat: 10g
Fiber: 1g
Sodium: Moderate–High (from peppers and seasoning)
Allergens: Dairy
Diet Tags: High-Protein, Low-Carb, Keto-Friendly, Gluten-Free
❓ FAQs
Q: Can I use canned chicken?
A: Yes! Just drain well and shred it before mixing.
Q: What if I don’t like cottage cheese?
A: You might not even notice it when blended — but you can substitute plain Greek yogurt or mashed avocado.
Q: Can I make this spicy?
A: Use spicy banana peppers, add hot sauce, or mix in diced jalapeños.
Q: How long does it keep?
A: It stays fresh in the fridge for up to 4 days — perfect for meal prep!
📝 Personal Note
This salad came out of a need to use up leftover rotisserie chicken and a jar of banana peppers — and it ended up becoming one of my favorite no-mayo, protein-packed lunches. It’s bold, it’s balanced, and it’s perfect whether you’re eating clean or just want something different from your usual chicken salad.
💬 Let’s Talk Lunches!
Tried this recipe? Share your twist!
Did you spice it up? Add crunchy extras?
Tag @yourbloghandle and show me how you made this chicken salad your own! 💪🥗🌶️