High-Protein Chicken Bacon Ranch Pea Salad
This High-Protein Chicken Bacon Ranch Pea Salad is the perfect easy meal prep lunch! Made with sweet green peas, tender chicken, crispy bacon, sharp cheddar, and a creamy homemade ranch dressing with Greek yogurt and cottage cheese. It’s packed with protein, full of flavor, and comes together in just 20 minutes.
Creator: Leslie Stokes
Peas are having a moment right now, and luckily for me, my mom never had to force me to eat them when I was younger! I’ve always loved peas, so seeing all these different pea salads popping up lately made me want to come up with my own version.
And honestly, peas deserve a little more attention. They’re naturally packed with plant-based protein and fiber, they’re inexpensive, and they’re actually so good!
I wanted to turn the viral pea salad trend into something that would make a really good lunch for the week, so I made this High-Protein Chicken Bacon Ranch Pea Salad with tender chicken, sweet green peas, crispy bacon, sharp cheddar, and the most delicious creamy ranch dressing.
The dressing is made with Greek yogurt and cottage cheese for even more protein, and once everything is tossed together, you’d never guess it’s a lighter take on the traditional creamy pea salad.
It’s one of those recipes that takes very little effort, uses simple ingredients, and actually keeps you full. Plus, you can make the whole thing in about 20 minutes if you already have your chicken cooked!
If you’re looking for a new high-protein lunch to add to your meal prep rotation, you need to try this one.
Why You’ll Love This High-Protein Pea Salad
I love finding ways to turn simple ingredients into meals that are easy to prep ahead, especially when I can make enough for several lunches at once.
Here’s why this chicken bacon ranch pea salad is worth making:
- High in protein: Between the chicken, green peas, Greek yogurt, cottage cheese, and cheddar, this salad has plenty of protein to keep you satisfied.
- Packed with fiber: Green peas are naturally a good source of fiber, which makes this salad even more filling.
- Easy to meal prep: You can make four servings at once and have lunch ready for the next few days.
- No complicated ingredients: Most of these ingredients are things you probably already have in your refrigerator or freezer.
- Creamy without mayonnaise: The homemade ranch dressing uses Greek yogurt and cottage cheese instead of a traditional mayo-based dressing.
- Full of flavor and texture: Between the sweet peas, crunchy celery, sharp cheddar, and salty bacon, every bite is so good.
And the best part? You don’t even need to cook the peas! Just thaw them, drain them well, and they’re ready to go.
Are Green Peas High in Protein?
One of the reasons I’m loving this green pea salad trend is that peas actually have some great nutritional benefits.
Green peas are technically legumes, and they’re a good source of plant-based protein, fiber, and several important vitamins and minerals.
One cup of cooked green peas contains approximately:
- 8–9 grams of protein
- 8–9 grams of fiber
- 125–135 calories
- Vitamin C
- Vitamin K
- Folate
While peas aren’t going to replace chicken as your main protein source, they’re an easy way to add some extra protein and fiber to your meals.
And when you combine them with chicken, Greek yogurt, cottage cheese, and cheddar like I did in this recipe, you end up with a really satisfying high-protein salad.
I also love that frozen peas are affordable and easy to keep on hand. They’re one of those ingredients that make throwing together a quick lunch so much easier.
How to Meal Prep This High-Protein Pea Salad
You know I love a good lunch that I can make once and eat for the next few days, and this is exactly that kind of recipe.
This salad makes four generous servings, which is perfect for prepping lunches ahead of time.
Here’s how I recommend storing everything:
- Divide the chicken, peas, cheese, and vegetables into four airtight meal prep containers.
- Store the creamy ranch dressing separately if you prefer the freshest texture.
- Keep the crispy bacon in a separate container.
- When you’re ready to eat, add the dressing and bacon, toss everything together, and enjoy.
You can also mix the dressing into the salad ahead of time if that’s easier. Just give everything a good stir before serving.
Because this salad contains cooked chicken and dairy, I recommend keeping it refrigerated and eating it within 3–4 days.
If you’re making it on Sunday, it’s great for lunches through Wednesday. For a Thursday lunch, I recommend preparing an additional portion later in the week.
I personally love eating this straight from the refrigerator, but you could also scoop it into a lettuce wrap or serve it with crackers for something different.
Easy Substitutions and Variations
One thing I love about this recipe is how easy it is to customize depending on what you have on hand.
Use Rotisserie Chicken: This makes the recipe even quicker because you don’t have to cook anything except the bacon.
Swap the Cheese: Sharp white cheddar, Colby Jack, or even pepper Jack would all be delicious.
Add Avocado: Diced avocado would make this salad extra creamy. Just add it right before serving.
Make It Spicy: Add diced jalapeños or a little hot sauce to the ranch dressing for a spicy chicken bacon ranch pea salad.
Add More Veggies: Finely diced bell peppers or cucumbers would add even more crunch.
Use Turkey Bacon: Turkey bacon works if you prefer it, although the flavor and nutrition will be slightly different.
What to Serve With Chicken Bacon Ranch Pea Salad
This salad is filling enough to eat on its own, which is how I love it for a quick high-protein lunch.
But if you want to switch things up, here are a few easy ways to serve it:
- Scooped into butter lettuce cups for a fresh, crunchy lunch
- Wrapped in a high-protein tortilla
- Served with crackers or pita chips
- Over a bed of chopped romaine lettuce
- Stuffed into a whole-wheat pita
- Alongside fresh fruit for an easy meal prep lunch
I also think this would be such a good salad to bring to a barbecue or family get-together. It’s a fun twist on classic creamy pea salad, and the chicken makes it a little more substantial.
Frequently Asked Questions
Can I use frozen peas without cooking them?
Yes! Frozen peas are typically blanched before freezing, so for this salad you can thaw them under cold running water and drain them well. Check the package instructions, though, because some frozen peas are labeled as needing to be cooked before eating. If so, cook them as directed and cool completely before adding them to the salad.
Can I make chicken bacon ranch pea salad ahead of time?
Absolutely! This is one of my favorite things about the recipe. You can prepare the ingredients ahead of time and store them in individual containers for easy lunches throughout the week.
How long does pea salad last in the refrigerator?
Store the salad in airtight containers in the refrigerator for up to 3–4 days. Keep the bacon separate if you want it to stay crispy.
Can I make the dressing without cottage cheese?
Yes. You can replace the cottage cheese with additional plain Greek yogurt. The dressing will be a little tangier but still delicious and high in protein.
Can I use canned peas instead of frozen?
You can, but I really recommend frozen peas for this recipe. They have a firmer texture and fresher flavor that works much better in a cold salad. Canned peas tend to be softer.
Is this chicken bacon ranch pea salad gluten-free?
The main ingredients are naturally gluten-free, but check your ranch seasoning, bacon, and any other packaged ingredients to make sure they’re certified or labeled gluten-free if needed.
Do I have to use a blender for the ranch dressing?
For the smoothest dressing, yes. The blender breaks down the cottage cheese and gives it that creamy ranch consistency. A food processor or immersion blender can work too.
Tips for Making the Best Chicken Bacon Ranch Pea Salad
Make sure your peas are completely drained.
This is probably my biggest tip! Frozen peas hold onto quite a bit of water as they thaw, and you don’t want that extra moisture watering down your dressing.
Use sharp cheddar cheese.
I think sharp cheddar makes a big difference here. It adds a stronger cheese flavor that balances out the sweetness of the peas.
Don’t skip the fresh dill.
Fresh dill really brings out that homemade ranch flavor. You can use dried dill in a pinch, but fresh is my preference.
Blend the dressing until completely smooth.
If you’re worried about tasting the cottage cheese, don’t be. Once it’s blended with the Greek yogurt and seasonings, it tastes like a creamy ranch dressing.
Save the bacon for serving.
You can absolutely mix it all together if you’re eating the salad right away, but for meal prep, storing the bacon separately will keep it nice and crispy.
I hope this meal prep helps you! Don’t forget to follow along on social media for more Meal Prep + healthy recipes!
High-Protein Chicken Bacon Ranch Pea Salad (Easy Meal Prep Recipe)
Ingredients
For the Salad
- 3 cups frozen green peas thawed and drained
- 2 cups cooked chicken breast diced or shredded
- 6 slices bacon cooked and chopped
- ¾ cup sharp cheddar cheese shredded or cubed
- ½ cup red onion finely diced
- ½ cup celery diced
- ¼ cup fresh dill chopped
- 2 tablespoons green onions chopped
For the High-Protein Ranch Dressing
- ¾ cup plain nonfat Greek yogurt
- ½ cup low-fat cottage cheese
- 2 tablespoons fresh lemon juice
- 1 tablespoon ranch seasoning
- 1 teaspoon Dijon mustard
- 1 teaspoon honey
- 1-2 tablespoons milk
- Fresh cracked black pepper to taste
Let's Make It
- Thaw the frozen peas under cold running water. Drain thoroughly and pat dry.
- In a blender, combine the Greek yogurt, cottage cheese, lemon juice, ranch seasoning, Dijon mustard, honey, milk, and black pepper. Blend until smooth and creamy.
- In a large mixing bowl, combine the peas, chicken, cheddar cheese, red onion, celery, dill, and green onions.
- Pour the ranch dressing over the salad and toss until evenly coated.
- Fold in some of the crispy bacon, reserving the remaining bacon for topping.
- Divide into four equal servings and serve immediately or refrigerate for meal prep.
Recipe Notes
- Use pre-cooked chicken or rotisserie chicken to save time.
- Drain the thawed peas well so the dressing doesn’t become watery.
- Store the bacon separately until serving for the best texture.
- Refrigerate leftovers in airtight containers for up to 3–4 days.
- For an extra thick and creamy dressing, start with just one tablespoon of milk and add more as needed.
- This recipe makes four generous servings and is perfect for lunch meal prep.
Nutrition Facts
Estimated nutrition per serving (¼ of recipe):
Calories: 485
Protein: 45 g
Carbohydrates: 25 g
Fiber: 5 g
Total Fat: 23 g
Saturated Fat: 10 g
Sugar: 9 g
Sodium: 1,000 mg
Nutrition information is an estimate and may vary depending on the specific brands used, the amount of cooked chicken, and bacon size. Calculated using standard low-fat cottage cheese, nonfat Greek yogurt, regular bacon, and sharp cheddar.
Meal Prep in 1 Hour
You can use any two of the meals in this series to get your meal prep done in just about and hour, give or take!
Having your breakfast and lunch ready for the week helps you stay on track with your nutriton, saves you time and money! I truly beleive that meal prep does not need to be over complicated, take too much time or be boring!
I always get asked- “do you ever get tired of eating the same thing all week?” and the answer is, no! Not when the food taste good! I give plenty of variety in these preps and keep it simple!
As always, thanks for being here and remember, don’t over complicate the process! Take a deep breath, you got this!
