Meal Planning Series: High protein Chicken & Apple Crunch Salad
When you’re planning meals for busy weeks, lunches that are quick, nourishing and satisfying can make all the difference. A well-balanced salad that includes protein, fibre and healthy fats can keep energy steady throughout the afternoon while still feeling light and fresh.
This High-Protein Chicken & Apple Crunch Salad is exactly that kind of meal. It’s vibrant, easy to assemble, and full of flavour and texture. With crunchy slaw, crisp green apple, tender chicken and a creamy mānuka honey yoghurt dressing, it brings together simple ingredients that work beautifully for everyday meal prep.
Whether you're packing lunches for the week or putting together something quick between meetings, this salad is designed to be fast, nourishing and satisfying.
A Fresh, Balanced Lunch Option
One of the keys to successful meal planning is creating meals that are both nutritionally balanced and enjoyable to eat. This salad ticks both boxes.
The base of crunchy slaw and crisp green apple provides gut-loving fibre and vitamin C, helping to support digestion while adding refreshing texture. Pickles introduce a tangy bite that brightens the salad and add a small probiotic boost that many people enjoy incorporating into balanced meals.
The chicken delivers high-quality protein, helping to support fullness and sustained energy through the afternoon. For convenience, a rotisserie chicken works perfectly, making this a quick lunch option that can be assembled in minutes. Alternatively, simply cook and slice chicken breast ahead of time for easy meal prep.
The Dressing: Creamy, Tangy and Naturally Balanced
The dressing is where everything comes together. A base of Greek yoghurt provides a creamy texture while adding an extra dose of protein to help keep you feeling satisfied.
Wholegrain mustard adds a gentle tang, while extra virgin olive oil contributes healthy fats that help round out the dressing and bring richness to the salad.
To balance the tangy flavours, we add UMF 10+ Raw Mānuka Honey from our Ritual Collection. This mid-strength honey brings a smooth, natural sweetness that complements the mustard and yoghurt beautifully. It’s an easy way to incorporate Mānuka honey into everyday meals, adding both flavour and the naturally occurring antioxidants found in raw honey.
Why This Salad Works So Well for Meal Prep
When planning lunches ahead of time, you want meals that hold their texture and flavour. This salad works particularly well because the ingredients are sturdy and fresh.
The slaw mix maintains its crunch, the apple keeps the salad bright and crisp, and the yoghurt dressing coats everything lightly without making the salad heavy.
It’s also incredibly versatile. You can prepare the chicken and dressing ahead of time, then simply assemble the salad when you’re ready to eat. This makes it ideal for quick weekday lunches, work-from-home meals or packed lunches.
With protein, fibre and healthy fats all included, this salad is designed to help you feel satisfied without slowing you down.
Fresh, crunchy, creamy and full of flavour — it’s the kind of lunch you’ll actually look forward to.
Chicken & Apple High-Protein Salad Recipe
Ingredients
Salad
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3 cups pre-made slaw
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1 green apple, sliced
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3 pickles, chopped
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Handful of chopped mint leaves
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450g cooked chicken (rotisserie or cooked chicken breast)
Dressing
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1/3 cup Greek yoghurt
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2 tsp wholegrain mustard
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2 tsp extra virgin olive oil
Method
Make the dressing:
Combine the Greek yoghurt, wholegrain mustard, Mānuka honey and olive oil in a small bowl or jar. Whisk or shake until smooth and combined. Season with salt and pepper to taste.
Assemble the salad:
In a large serving bowl, combine the slaw mix, sliced apple, chopped pickles, mint leaves and cooked chicken.
Pour the dressing over the salad and use tongs to toss everything together until evenly coated.
Serve and enjoy!
