High-Protein Whipped Chicken Salad

If you've spent any time on food TikTok or Instagram, you've probably seen the famous chicken salad from Round Swamp Farm. Known for its incredibly creamy, almost whipped texture, it's one of those simple recipes that people can't stop talking about.

After seeing countless recreations, I decided to make my own version with a few changes. Instead of using rotisserie chicken, I slowly poach chicken breasts in a flavorful broth with bouillon, onion, celery, salt, and pepper. The result is tender, juicy chicken that's seasoned from the inside out. To boost the protein and lighten things up, I swap out half of the mayonnaise for Icelandic yogurt.

The magic of this recipe is in the texture. Finely shredded chicken combined with grated celery creates a light, fluffy consistency that feels more like a deli-style chicken salad than the chunky versions many of us grew up with. It's creamy without being heavy and packed with flavor despite using just a handful of ingredients.

This has quickly become one of my favorite meal prep lunches. It keeps well in the refrigerator, works in sandwiches and wraps, and is just as good served over a simple salad.

Why You'll Love This High-Protein Chicken Salad

• High in protein from chicken and Icelandic yogurt

• Creamy and satisfying with less mayonnaise

• Easy to make ahead for lunches

• Naturally gluten-free

• Simple ingredients with big flavor

• Light, whipped texture that sets it apart from traditional chicken salad
  

Tips for the Best Chicken Salad

Poach the chicken gently. A slow simmer keeps the chicken tender and juicy. Boiling can make it tough and dry.

Shred it finely. Whether you use a stand mixer, two forks, or your hands, the finer the chicken is shredded, the creamier the finished salad will be.

Grate the celery. This small step makes a huge difference. Instead of crunchy chunks throughout the salad, grated celery blends seamlessly into the mixture while still adding freshness and flavor.

Let it chill. The flavor improves after 30 minutes in the refrigerator, making it ideal for meal prep.

Serving Ideas

• Over lettuce with olive oil, red wine vinegar, and red onion

• On toasted sourdough bread

• In a wrap with greens and tomato

• Scooped onto crackers or cucumber slices

• Stuffed into pita pockets

• As a protein-packed snack straight from the refrigerator

Simple recipes become staples for a reason, and this one has earned a permanent place in my lunch rotation. It's creamy, flavorful, packed with protein, and easy enough to make any day of the week. If you're looking for a healthier chicken salad recipe that doesn't sacrifice texture or flavor, this version is worth trying.

High-Protein Whipped Chicken Salad

Ingredients:

• 1.5 lbs boneless chicken breasts or tenders

• Water (enough to cover chicken)

• 1 bouillon cube (or equivalent bouillon)

• ½ onion

• 1 celery stalk, cut into pieces

• Salt and black pepper, for poaching

• 2–3 celery stalks, grated

• 1 shallot, grated (can use red onion)

• ¼ teaspoon black pepper

• Salt to taste

• ¼ teaspoon onion powder

• 2½ teaspoons rice wine vinegar

• ½ cup mayonnaise

• ½ cup plain Icelandic yogurt (such as Skyr)

Instructions:

• Cook the Chicken

  • Place the chicken breasts or tenders in a pot and cover with water.

  • Add the bouillon, ½ onion, 1 cut-up celery stalk, a pinch of salt, and a few grinds of black pepper.

  • Bring to a gentle simmer and cook slowly until the chicken reaches 165°F internally and is fully cooked, about 15–25 minutes depending on thickness.

  • Remove the chicken and let it cool completely.

• Shred the Chicken

  • Cut the cooled chicken into chunks.

  • Place the chicken in the bowl of a stand mixer fitted with the whisk attachment.

  • Mix on low speed until the chicken breaks into fine shreds. You should have about 4 cups of shredded chicken.

• Prepare the Vegetables

  • Using a box grater with fine holes, grate the 2–3 celery stalks into fine pieces.

  • Discard any tough celery strings left behind after grating.

  • Using a box grater, grate the shallot (or red onion) into fine pieces.

• Season the Salad

  • Stir the grated celery into the shredded chicken.

  • Add the black pepper, onion powder, and salt to taste.

• Add the Dressing

  • Drizzle in the rice wine vinegar.

  • Add the mayonnaise and Icelandic yogurt. Note: Adjust the amount of mayonnaise and yogurt to your liking, by using more or less depending on how creamy you like it.

  • Stir until everything is evenly combined.

• Chill and Serve

  • Refrigerate for at least 30 minutes before serving to allow the flavors to meld.

  • Serve on sandwiches, wraps, crackers, or over greens.

Notes

• Using equal parts mayonnaise and Icelandic yogurt makes the salad lighter while maintaining creaminess.

• Because the chicken was simmered with onion, celery, bouillon, salt, and pepper, the finished salad will have more flavor than one made with rotisserie chicken alone, so taste before adding additional salt.
  

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Low-Carb Gluten-Free Blueberry Muffins with Sprouted Almond Crumb Topping

Craving a muffin that’s soft, sweet, and nourishing — without the sugar crash? These Low-Carb Gluten-Free Blueberry Muffins check every box! They’re light, moist, and bursting with juicy blueberries, featuring a buttery crumb topping made with Lark Ellen Sprouted Almonds for that irresistible nutty crunch.

Made with Primal Palate Gluten-Free Flour for a perfect bakery-style crumb and Maizly Cornmilk for creamy moisture and subtle sweetness, these muffins deliver on flavor and texture — no gluten or refined sugar needed. Whether you enjoy them for breakfast, brunch, or a snack, these muffins taste like a treat while still supporting a low-carb lifestyle.

Low-Carb Gluten-Free Blueberry Muffins with Sprouted Almond Crumb Topping

💙 Why You’ll Love This Recipe

• Low-carb & gluten-free – made without refined flour or sugar.

• Soft, moist texture – thanks to Maizly Cornmilk and almond flour.

• Nutty, buttery topping – featuring Ellen Lark Sprouted Almonds.

• Perfect for make-ahead – they freeze and reheat beautifully.

🧁 Muffin Batter Ingredients

• 1 ¾ cups Primal Palate Gluten-Free Flour

• ½ cup almond flour

• 1 tbsp oat fiber (optional, for lighter texture and fewer carbs)

• 1 tsp baking powder

• ½ tsp baking soda

• ¼ tsp fine sea salt

• ½ cup granular monk fruit sweetener (or sweetener of choice)

• 2 large eggs, room temperature

• ½ cup Maizly Cornmilk

• ¼ cup unsweetened Greek yogurt or sour cream

• ¼ cup melted butter or coconut oil

• 1 tsp pure vanilla extract

• 1 cup fresh or frozen blueberries (if frozen, don’t thaw)

🌰 Sprouted Almond Crumb Topping

• ¼ cup Lark Ellen Sprouted Almonds, coarsely chopped

• 2 tbsp almond flour

• 2 tbsp gluten-free flour

• 2 tbsp granular monk fruit sweetener or brown monk fruit

• 2 tbsp melted butter

• ¼ tsp cinnamon (optional)

• Pinch of salt

👩‍🍳 Instructions

1. Preheat oven:Preheat to 350°F (175°C). Line a muffin tin with paper liners or lightly grease it.

2. Make the crumb topping:In a small bowl, combine chopped sprouted almonds, almond flour, gluten-free flour, sweetener, cinnamon, and salt. Drizzle in melted butter and stir until crumbly. Set aside.

3. Mix the dry ingredients:In a large bowl, whisk together Primal Palate flour, almond flour, oat fiber (if using), baking powder, baking soda, salt, and sweetener.

4. Mix the wet ingredients:In another bowl, whisk the eggs, Maizly Cornmilk, yogurt (or sour cream), melted butter, and vanilla until smooth.

5. Combine:Pour wet ingredients into dry ingredients and stir until just combined. Gently fold in blueberries.

6. Assemble muffins:Divide the batter evenly among the muffin cups (about ¾ full). Sprinkle each with a generous spoonful of the sprouted almond crumb topping.

7. Bake:Bake for 20–25 minutes, or until a toothpick inserted in the center comes out clean and the tops are lightly golden.

8. Cool:Let muffins cool in the pan for 10 minutes before transferring to a wire rack.

💫 Tips & Variations

• Add 1 scoop of unflavored collagen for a protein boost.

• Swap blueberries for raspberries or blackberries for variety.

• Store in an airtight container at room temperature for up to 3 days, or freeze for up to 2 months.

🛒 Ingredient Partners

This recipe was created for the Bake It ‘Til You Make It Campaign with @foodsocial.io.✨ USE DISCOUNT CODE: DEBBIE at checkout to save on your order for any of these amazing ingredients at the FoodSocial Market:

• @PrimalPalate Gluten-Free Flour

• @Maizlyforall Cornmilk

• @LarkEllenFarm Sprouted Almonds