This Chicken Salad with Peas is such an easy high-protein lunch for busy days! It's made with shredded chicken, green peas, fresh herbs, lemon juice, and a creamy yogurt-based Dijon dressing. It's great for meal prep and a crowd pleaser to bring to a gathering!
Quick Look: Chicken Salad with Peas
- 🧁 Serves: 4
- ⭐ Features: Fresh ✓ Healthy ✓ Easy ✓
- ⌛️ Prep Time: 10 minutes
- 🍪 Cook Time: 25 minutes
- 🕑 Total Time: 35 minutes
- 👩🍳 Skill Level: Beginner
- 🏆 Why make THIS version? Adding green peas to chicken salad is a simple way to add fiber, and this recipe comes together super quickly, especially if you have rotisserie chicken!
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Recently, I've seen tons of people on social media adding green peas to chicken salad! As a dietitian, this is the kind of trend I can fully get behind because peas are a budget-friendly ingredient that adds fiber and plant-based protein.
In fact, with 4g fiber per ½ cup serving, green peas have as much fiber as the same sized serving of oats. And I love a chicken salad without mayo that uses Greek yogurt or skyr for the base of the dressing because it's an easy way to add more protein, calcium, and phosphorus.
If you like this recipe and enjoy a creamy chicken salad, you may also enjoy my Southwest chicken salad with black beans.
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Key Ingredient Notes and Substitution Ideas
This Chicken Salad with Peas is made with simple ingredients. Below are some notes. Check the printable recipe card at the bottom for measurements.
- Chicken - I use boneless, skinless chicken breast and bake it in the oven seasoned with salt and black pepper. As a shortcut, sometimes I use rotisserie chicken. Chicken is a lean protein and also provides important nutrients including phosphorus and niacin. If you love a good chicken salad recipe, try my other healthy chicken salad without mayo that has grapes and celery.
- Green Peas - green peas add a little sweetness, plant protein, and fiber. If you're looking for another fresh recipe that uses peas, feta, and herbs, try this spring orzo salad with peas, feta, and fresh herbs.
- Fresh Herbs - fresh dill and fresh mint pair really well with peas and add tons of flavor. Nutritionally, fresh herbs are an easy way to add antioxidants. Other herbs that work well are fresh parsley or fresh cilantro. For another fresh lunch or side packed with herbs, try this fresh herb chickpea salad with cilantro and lime.
- Red Onion - I like to use a bit of red onion for crunch and flavor. Green onions or spring onions work too.
- Feta Cheese - to add more protein and a salty component.
- Greek Yogurt or Skyr - I like to use Greek yogurt or skyr as the base for a creamy dressing in chicken salad. It replaces mayo or sour cream typically found in chicken salad, and is higher in protein. If you don't like the flavor of plain Greek yogurt, feel free to substitute it with blended cottage cheese. Greek yogurt is one of my favorite ways to add creaminess and protein to savory recipes. I even use it in this Greek yogurt chicken marinade with lemon and garlic for tender, flavorful chicken.
- Dijon Mustard
- Lemon
- Seasonings - kosher salt, black pepper, and garlic powder add flavor and tie everything together.
- Capers (optional) - I love to add capers for a briny component.
Recipe Variations
The best part about making this chicken salad at home is that you can customize it to your taste. Here are some ideas.
- Creamier - this chicken salad with peas has a creamy dressing already, but if you want to make it even creamier, add a tablespoon or two of mayonnaise or sour cream.
- More Crunchy Veggies - if you love a lot of crunch in your chicken salad, add some chopped crunchy celery, snap peas, or bell pepper. If you're into chicken salad with a crunch, you may like my Thai chicken salad with cabbage and carrots!
- Parmesan Chicken Salad with Peas - I've seen a lot of people making a very similar recipe with parmesan cheese instead of feta. I tested it this way and personally prefer feta, but if you like the taste of parmesan that's another great option!
For another no mayo chicken salad, try my Buffalo Chicken Salad.
How to Make Chicken Salad with Peas
Below are the directions for how to make this recipe with photos that I hope are helpful. The full recipe is in the recipe card at the bottom of this post.
- Step 1: If you have cooked chicken, skip this step. If you need to cook your chicken, preheat the oven to 400℉ (200°C). Line a small baking sheet with parchment paper. Coat the chicken in olive oil and season with salt and black pepper. Bake in the preheated oven for 25 minutes or until internal temperature reaches 165℉ (75°C). Let the chicken cool and shred.
- Step 2: While the chicken is baking, chop the red onion, fresh herbs, and capers. Add the dressing ingredients including the yogurt, Dijon, lemon, and seasonings to a large bowl and whisk to combine. Add the other ingredients to the bowl and mix so everything is well coated by the dressing. Give it a taste and add more salt as needed.
Hint: I like to shred my chicken by pulsing it in a food processor.
Mallory's Dietitian Tip
Green peas contain important nutrients including plant-based protein and fiber. Adding them to chicken salad is an easy way to get some plant nutrients in addition to the nutrition the chicken itself provides like protein, iron, and zinc. I like to serve it with crackers, in a wrap, or on a slice of toasted sourdough. For another easy way to turn chicken salad into a portable lunch, try this easy chicken salad wrap for a high-protein lunch.
Expert Tips
- Be sure to use chicken that is well seasoned for the best flavor and let it cool before adding it to the dressing and other ingredients. My oven baked chicken breast works for this.
- Pat the peas and capers dry before adding them to the chicken salad.
- I like to use skyr, which is an Icelandic yogurt similar to Greek yogurt but slightly less tangy.
- Use a block of feta and crumble it yourself for the freshest flavor.
- Give the chicken salad a taste about 5-10 minutes after combining everything and add more salt to taste as needed.
Chicken Salad with Peas FAQs
The chicken provides protein, zinc, iron, and vitamin B6, while the green peas provide dietary fiber, plant-based protein, vitamin K, and vitamin C. The fresh herbs and lemon provide antioxidants, and the feta and Greek yogurt or skyr provide more protein and add calcium and phosphorus.
For sure, I do all the time! To thaw them, rinse them under cold water or let them sit at room temperature for 10 minutes or so. Sometimes I thaw them in the microwave by adding them to a small bowl with water and microwaving in 30-second intervals.
Absolutely, that's an easy shortcut!
Yes! This makes a great recipe for meal prep! Store it in the refrigerator for up to 3-4 days in an airtight container.
More Healthy Chicken Salad Recipes
Looking for other recipes like this? Try these:
I hope you enjoy this recipe as much as I do! I would love to hear from you! If you made this recipe, please leave me a review below or tag me in a photo or story on Instagram. Your reviews help support me and make it possible for me to continue to create the recipes you know and love. 🙂 IG: @mallorythedietitian
📖 Recipe
Chicken Salad with Peas
Equipment
Ingredients
- 4 cups shredded cooked chicken (about 1½ lbs raw chicken breast or 1 rotisserie chicken)
- 2 cups green peas
- ¼ cup fresh dill
- ¼ cup fresh mint
- ½ cup feta cheese
- ½ cup red onion, diced
- 2 tablespoon capers (optional)
Dressing Ingredients
- 1 cup skyr or Greek yogurt (I use Siggi's skyr)
- 2 tablespoon Dijon mustard
- 1-2 small lemons, juiced (start with 1 lemon or 2-3 tablespoon juice and add more to taste)
- 1 teaspoon kosher salt (more to taste)
- ½ teaspoon garlic powder
- ½ teaspoon black pepper
Instructions
- If you have cooked chicken, skip this step. If you need to cook the chicken, preheat the oven to 400℉ (200°C). Line a small baking sheet with parchment paper. Coat the chicken in olive oil and season with salt and black pepper. Bake in the preheated oven for 25 minutes or until internal temperature reaches 165℉ (75°C). Let the chicken cool and shred.
- While the chicken is baking, chop the red onion, fresh herbs, and capers. Add the dressing ingredients including the yogurt, Dijon, lemon, and seasonings to a large bowl and whisk to combine. Add the other ingredients to the bowl and mix so everything is well coated by the dressing. Give it a taste and add more salt as needed.
- Hint: I like to shred my chicken by pulsing it in a food processor.
Notes
- Be sure to use chicken that is well seasoned for the best flavor and let it cool before adding it to the dressing and other ingredients.
- Pat the peas and capers dry before adding them to the chicken salad.
- I like to use skyr, which is an Icelandic yogurt similar to Greek yogurt but slightly less tangy.
- Use a block of feta and crumble it yourself for the freshest flavor.
- Give the chicken salad a taste about 5-10 minutes after combining everything and add more salt to taste as needed.
- Store leftovers in an airtight container in the fridge for up to 3-4 days.
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