Protein-Packed Egg and Chicken Salad
A crisp, high-protein fridge salad combining tender chicken, hard-boiled eggs, and crunchy vegetables. Perfect for quick meal-prep snacking that keeps energy steady.
Prep
15 min
Cook
10 min
Total
30 min
Makes
1 serving
Created together. Shared with you.
Made by Sarah + Lila
Sarah created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
10 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Saucepan · Mixing bowl · Knife and cutting board
Time saver
Store in single-portion glass containers for easy grab-and-go convenience.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 7 steps complete
Next: Place 1 egg in a small saucepan…
- 01
Place 1 egg in a small saucepan…
Place 1 egg in a small saucepan and cover with cold water by 1 inch (2.5cm). Place over high heat and bring to a boiling point.
Tap card to mark done - 02
Remove the pan from heat
Once boiling, remove the pan from heat, cover with a lid, and let it stand for 10 minutes.
Allow: 10 minutes
Tap card to mark done - 03
Transfer the egg to a bowl of…
Transfer the egg to a bowl of ice water for 5 minutes until fully chilled, then peel and dice finely.
Look for: fully chilled, then peel and dice finely
Tap card to mark done - 04
Combine 2 tbsp plain greek yogurt
In a medium mixing bowl, combine 2 tbsp plain greek yogurt, 1 tsp dijon mustard, and 1 tsp lemon juice until smooth.
Look for: smooth
Tap card to mark done - 05
Add 100g cooked chicken breast
Add 100g cooked chicken breast, the diced egg, 0.5 celery stick, 0.5 cup cucumber, and 0.5 red bell pepper to the bowl with the dressing.
Tap card to mark done - 06
Stir gently with a spoon until all…
Stir gently with a spoon until all ingredients are evenly coated with dressing.
Look for: all ingredients are evenly coated with dressing
Tap card to mark done - 07
Portion into an airtight container and refrigerate…
Portion into an airtight container and refrigerate for up to 4 days for quick snacking.
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