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Southern Chicken Salad

Posted by LoveandZest
August 21, 2015
Featured in: Athlete Eats
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This recipe for Southern Chicken Salad is packed with protein and can be made ahead of time for an easy lunch!

by Kristina LaRue, RD, CSSD

I don't know about you but it can be hard to find the time to meal prep, espeically if you find yourself traveling or super busy on the weekends. I like to keep canned chicken (and tuna) on hand for times like this, when I don't have time to meal prep, but I want to eat something aside from a frozen meal for lunch. Yes, dietitians do eat frozen meals. 

While frozen meals can become a routine for me, I feel better when I eat foods that I prepare for myself (instead of warm up in the microwave), like this Southern Chicken Salad. I love that it's quick and conveneient and still wholesome.

This chicken salad is made with hard boiled eggs, relish, and celery and can be served with crunchy crackers, a top a bed of greens, or smeared in between toasted whole grain braed. If I'm making a sandwich, I like layering it with tomato and lettuce too. 

What foods to you prep when you need a quick lunch? Do you ever resort to eating frozen meals for lunch during the week? 

This recipe for Southern Chicken Salad is packed with protein and can be made ahead of time for an easy lunch!

Make a batch of this easy Southern Chicken Salad on the weekend and enjoy for lunch all week long!
This recipe for Southern Chicken Salad is packed with protein and can be made ahead of time for an easy lunch!

Southern Chicken Salad


Serves 3


  • 12.5 ounces canned white chunk chicken, drained
  • 3 hard-boiled eggs, diced
  • 1/4 cup diced celery
  • 1/4 cup relish
  • 3 tablespoons mayo
  • salt and pepper to taste


  1. Place all ingredients in a bowl and gently toss together to combine. Serve with your favorite crackers. 

Click for nutritional information
Calories 323
Carbohydrates 8g
Fiber 0.4g
Sugar 6.7g
Fat 18g
Protein 28g
Sodium 535mg
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Kristina LaRue is the author of the ATHLETE EATS on HealthyAperture -- a feature that hopes to inspire creativity in the kitchen to fuel active lifestyles! As a board certified sports dietitian, Kristina cooks up healthy menus for collegiate and professional athletes in her day job. In authoring Athlete Eats, she shares simple, energizing recipes designed for the athlete and hopes readers will learn sports nutrition tips along the way so that they can be their best self and fuel for performance. Kristina is a Registered & Licensed Sports dietitian for the Orlando Magic and University of Central Florida Athletics. She provides nutrition services for Tara Gidus Nutrition Consulting and works in the treatment of eating disorders with Joyful Nutrition. She is a co-author of The Flat Belly Cookbook for Dummies and the blogger behind Love & Zest where she shares recipes, life, and nutrition. She graduated from Auburn University with a Bachelor’s Degree in Nutrition and Dietetics and completed her dietetic internship at Oakwood University in 2011. She loves running and training for marathons and triathlons, gardening, creating (mostly healthy) recipes, decorating, blogging, photography, and volunteering with the women’s recovery ministry at her church. On the weekends you can find her at the Farmer’s Market or a local coffee shop spending quality time with her husband, Eric.
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