chefallieskitchen

Mini Meal Prep Series Part One

Buffalo Dill Chicken Salad

If you’ve ever felt overwhelmed by meal prep, this series is for you. Mini meal prep is about making one protein-packed recipe that can turn into multiple meals throughout the week without spending hours in the kitchen.

For part one, I’m starting with one of my go-to staples
Buffalo Dill Chicken Salad

It’s bold, creamy, high in protein, and incredibly versatile. You can eat it in a wrap, on toast, over greens, or straight from the fridge when life gets busy.

Why These Ingredients Work

This recipe isn’t just flavorful. Every ingredient serves a purpose, whether it’s protein, gut health, texture, or balance.

Whipped Cottage Cheese

Adds creaminess while boosting protein. Cottage cheese helps keep this chicken salad lighter while supporting muscle maintenance and fullness.

Light Mayo

Gives that classic chicken salad texture without overpowering the recipe. Using light mayo keeps fats balanced while still delivering richness.

Pickle Juice

Adds tang and flavor while enhancing hydration and electrolyte balance. It also helps cut through the creaminess.

Apple Cider Vinegar

Supports digestion and adds brightness. A small amount goes a long way in balancing the flavors.

Diced Pickles

Crunch, saltiness, and that classic dill flavor. Pickles add texture without adding many calories.

Paprika

Adds warmth and depth without heat. Paprika also contains antioxidants that support overall wellness.

Garlic Powder

Enhances savory flavor while supporting immune health.

Diced Red Onion

Adds sharpness and crunch. Red onions contain antioxidants and compounds that support heart health.

Diced Celery

Low calorie, high crunch. Celery adds fiber and volume which helps with satiety.

Rotisserie Chicken

The protein base of this recipe. Chicken supports muscle, keeps you full, and makes this meal prep truly satisfying.

Shredded Carrots

Adds natural sweetness, color, and fiber. Carrots support gut health and balance out the spice.

Scallions

A mild onion flavor that keeps the salad fresh and light without overpowering it.

Fresh Dill

This is where the magic happens. Dill brings brightness and freshness while supporting digestion.

Buffalo Sauce

Adds bold flavor and just enough heat. A great way to keep meal prep exciting without adding sugar.

Salt to Taste

Enhances all the flavors and brings the ingredients together.

Black Pepper to Taste

Adds subtle heat and supports digestion.

Why This Recipe Works for Meal Prep

• High protein and satisfying

• Bold flavors that don’t get boring

• Easy to repurpose throughout the week

• Stores well in the fridge

• Great for wraps, bowls, or quick snacks

This is the kind of recipe that makes staying consistent easier because it actually tastes good.

Up Next in the Mini Meal Prep Series

More high-protein, real-life recipes that help you stay on track without living in the kitchen.

If you make this Buffalo Dill Chicken Salad, tag me or let me know how you used it. I love seeing your spins on my recipes.

Buffalo Dill Chicken Salad: Serves 6

🔢 Full Recipe Macros (Entire Batch)

Calories
≈ 1,310 calories

Protein
≈ 176 g

Carbohydrates
≈ 46 g

Fiber
≈ 12 g

Fat
≈ 52 g

🍽️ Macros Per Serving

1 serving = 1/6 of recipe (about 1 cup)

Calories
≈ 218 calories

Protein
≈ 29 g

Carbohydrates
≈ 7.5 g

Fiber
≈ 2 g

Fat
≈ 8.5 g

WW Friendly (Estimated)

• ~5 WW Points per serving
  Chicken is zero, points mainly come from light mayo and cottage cheese.

Print Recipe

Buffalo Dill Chicken Salad

If you’ve ever felt overwhelmed by meal prep, this series is for you. Mini meal prep is about making one protein-packed recipe that can turn into multiple meals throughout the week without spending hours in the kitchen.

Course: Dinner, lunch, Snack

Cuisine: American

Keyword: buffao chicken, chicken recipes, chicken salad, healthy meal prep, healthy recipe, high protein, meal prep, protein

Servings: 6

Author: Chef Allie’s Kitchen

Equipment

• Mixing bowl
• Knife
• Cutting board

Ingredients

• 114 grams Whipped cottage cheese see notes
• 36 grams Light mayonoaisse
• 1/3 cup Pickles Chopped fine
• 2 TBSP Pickle juice
• 1 TBSP Apple cider vinegar
• 2 tsp Hidden Valley ranch seasoning
• 1 tsp Paprika
• 2 tsp Garlic powder
• 1/4 cup Fresh dill Chopped fine
• 1/3 cup Celery Chopped fine
• 1/3 cup Red onion Chopped fine
• 1/3 cup Scallions Sliced fine
• 3 cups Rotisserie chicken Chopped fine
• Primal Kitchen buffalo sauce or buffalo sauce of choice
• Salt to taste
• Black pepper to taste

Get Recipe Ingredients

Instructions

• Add all of the ingredients to a bowl
• Mix well
• Each portion is 1 cup
• Place in the fridge for up to 5 days

Notes

WHIPPED COTTAGE CHEESE:

Place the cottage cheese into a blender until smooth and creates the whipped cottage cheese.