Why This Salad Works (And Why You’ll Make It Every Week)
Let’s break it down:
High Protein, Low Carb
Each serving packs about 30g of protein and only 2–4g of net carbs, depending on your mix-ins. That means:
No blood sugar spikes
No crash cravings
No carb guilt
5-Minute Meal Prep
You can literally make this in a bowl with a spoon. It’s THAT easy.
No baking.
No fancy tools.
No mess.
Ridiculously Versatile
Serve it:
In a lettuce wrap
With sliced cucumbers as a dip
Stuffed into a bell pepper
In a low-carb tortilla
Or, let’s be real… straight from the bowl
Comfort Food Feel
You know that “mmmm” sound people make with cheesy appetizers? That’s what happens with this — except it’s lunch, not cheat day.Groceries
The Full Recipe
Prep Time: 10 minutes
Serves: 4–6 (depending on serving size)
Difficulty: Zero. Literally mix and go.
Diet: High Protein | Keto | Low Carb | Gluten-Free
Ingredients
Base:
2½ cups cooked shredded chicken
(Rotisserie, leftover roasted, or Instant Pot chicken breast all work great)
Flavor Builders:
1–2 jalapeños, deseeded and chopped
(Leave seeds for extra spice)
3 slices cooked bacon, chopped
1/2 cup shredded sharp cheddar cheese
1/4 tsp garlic powder
1/4 tsp onion powder
Creamy Binder:
1/3 cup mayonnaise (use avocado or clean mayo)
1/4 cup sour cream or plain Greek yogurt
Salt & pepper, to taste
Instructions:
Step 1: Cook or Shred the Chicken
Use whatever you’ve got: roasted, poached, grilled — just make sure it’s tender. Shred with two forks or dice finely.
Step 2: Chop the Bacon & Jalapeños
Crisp up your bacon and let it cool before chopping. Deseed your jalapeños if you want less heat.
Step 3: Mix the Creamy Base
In a small bowl, mix mayo, sour cream/yogurt, garlic and onion powder, salt, and pepper.
Step 4: Combine Everything
In a large bowl, toss chicken, bacon, jalapeños, cheddar, and your creamy base. Stir until fully coated.
Step 5: Chill & Serve
Chill for 15–30 minutes for flavors to meld. Serve cold!
Macro Breakdown (Per Serving – for 1/4th recipe):
Calories: ~290 kcal
Protein: 28–32g
Fat: 20g
Carbs: ~2g net
Fiber: <1g
Sugar: 0–1g (naturally from dairy)
How to Customize It
Add More Protein:
Add chopped boiled eggs
Mix in grilled shrimp
Stir in collagen peptides (unflavored) for a bonus boost
Spice Control:
Mild: use bell peppers or canned green chilies
Medium: 1 jalapeño, deseeded
Hot: 2 jalapeños + 1 tsp hot sauce + leave seeds in
Dairy-Free Option:
Use dairy-free mayo + omit cheese or sub with dairy-free cheddar
Crunch Boost:
Add diced celery or red onion
Toss in chopped pickles or cucumbers
Sprinkle pumpkin seeds on top
Storage Tips
Fridge: Store in an airtight container for up to 4 days
Meal Prep: Portion into containers and keep lettuce wraps or cucumbers on the side
No Freezing: Dairy-based dressings don’t thaw well — keep this one cold and fresh!
Real-Life Emotional Benefits
This isn’t just food — this is sanity-saving, binge-stopping, hormone-happy fuel. Here’s what happens when you make this your go-to:
- You Stop the Afternoon Crash
The protein keeps your blood sugar stable. The fat keeps you full. That 3 p.m. energy dip? Gone. - You Eat With Zero Guilt
No hidden sugar. No sketchy ingredients. Just simple, real food that tastes indulgent. - You Beat the “Bored Salad” Syndrome
Let’s face it — leafy greens get old. This feels like a spicy party in a bowl. - You Win Meal Prep
This is that rare recipe you actually look forward to. Meal prepping becomes exciting, not a chore.
Who This Salad Is Perfect For:
Busy moms who don’t want to cook
Low-carb women who love bold flavor
High-protein meal preppers
Emotional eaters needing satisfying swaps
Anyone sick of chicken breast feeling “blah”
Pro Tips:
Mix while the chicken is warm to melt the cheddar a bit — heaven.
Don’t skip chilling — it really intensifies the flavor.
Want a wrap? Use romaine boats or low-carb tortillas for crunch + grip.
Craving dip? Serve it cold with celery or bell pepper slices.
