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.
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:
1. You Stop the Afternoon Crash
The protein keeps your blood sugar stable. The fat keeps you full. That 3 p.m. energy dip? Gone.
2. You Eat With Zero Guilt
No hidden sugar. No sketchy ingredients. Just simple, real food that tastes indulgent.
3. You Beat the “Bored Salad” Syndrome
Let’s face it — leafy greens get old. This feels like a spicy party in a bowl.
4. 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.
