[!TIP] Rotisserie chicken shortcut
- Buy pre-cooked rotisserie chicken (6-8 oz breast meat).
- Skip cooking step. shred, mix, done. 15 minutes total.
Why this works
Chicken salad is the GLP-1 meal prep dream. Batch cook once, eat 4 times. High protein, versatile flavors, travels well.
Base Recipe
Ingredients (for 4 servings):
- 1 lb chicken breast (raw) or 6-8 oz rotisserie chicken (cooked)
- 1/2 cup mayo or Greek yogurt
- 1 tbsp dijon mustard
- 1 tbsp relish (optional, pickles if no relish)
- 1/4 cup diced celery
- Salt + pepper to taste
Directions:
- Cook chicken (if raw): Bake at 375°F for 20-25 minutes, or poach in simmering water 15 minutes.
- Let cool completely.
- Shred or chop chicken into small pieces.
- Mix mayo/yogurt + mustard + relish + salt + pepper.
- Add chicken + celery. Stir to coat.
- Store in airtight container (keeps 4-5 days).
Flavor Variations
Classic Chicken Salad
- Mayo + dijon + relish + celery
- Serve on crackers, cucumber, or lettuce wrap
Greek Chicken Salad
- Greek yogurt + fresh dill + lemon juice
- Add diced cucumber, kalamata olives
- Serve with pita bread or on green salad
Buffalo Chicken Salad
- Greek yogurt + hot sauce + blue cheese crumbles
- Skip celery, add diced bell pepper
- Serve with celery stalks (classic combo)
Curry Chicken Salad
- Mayo + curry powder + diced apple
- Golden raisins or cranberries (small handful)
- Serve on bread or mixed greens
Southwestern Chicken Salad
- Greek yogurt + taco seasoning + lime juice
- Add black beans, corn, diced jalapeño
- Serve in lettuce cups
Serving Options
- Standalone: Eat with fork (2-3 bites enough on GLP-1).
- Wrappers: Lettuce cups, butter lettuce, large romaine leaves.
- Vehicles: Crackers (4-6 whole wheat), cucumber slices, bell pepper strips.
- Green: Mixed salad base.
Meal Prep Strategy
- Sunday: Cook/shred chicken, mix all ingredients.
- Portion: Divide into 4 containers.
- Add-ons: Store add-ins (crackers, lettuce) separately to prevent sogginess.
[!WARNING] Food safety
- Keep refrigerated at all times.
- Don't leave out more than 2 hours.
- Good for 4-5 days max in fridge.
[!NOTE] Mayo vs Greek yogurt
- Mayo: Creamier, richer, higher calories.
- Greek yogurt: Higher protein, tangier (tastes like dressing).
- Mix: 50/50 mayo + yogurt = best of both.