High-Protein Everything Bagel Chicken Salad

PCS week. TDY week. The week your husband's underway and you're solo parenting three kids and a dog who won't stop barking at the movers. You know the weeks I mean.

Cooking isn't happening. But protein still needs to.

This chicken salad is the one I hand milspo clients when life is loud and the kitchen is the last thing on the list. No stove. No oven. Just a bowl, a spatula, and 15 minutes you can actually spare between unpacking boxes or squeezing in a workout before pickup.

It tastes like an everything bagel with cream cheese, minus the carb crash. Cream cheese and Greek-style yogurt build a rich, tangy dressing. Everything bagel seasoning brings the crunch and the craving-crusher. Shredded chicken makes it a real meal, not a snack.

Why Milspos Keep This One On Repeat

• Fifteen minutes, zero cooking. Perfect for PCS week, moving day, or any day the kitchen's still in boxes.

• Meal preps like a dream. Make it Sunday, eat it all week. Four days in the fridge, no soggy mess.

• Fits the Fitt Method. This is Intentional Nutrition in action: protein-forward, real food that fuels a body carrying a lot.

• Versatile! Scoop it on crackers, stuff it in a wrap, pile it over greens, or eat it straight off the spoon standing at the counter. No judgment.

Ingredients (Makes 4 Servings)

• ¼ cup whole-milk plain strained (Greek-style) yogurt

• 2 ounces cream cheese, softened

• 2 tablespoons no-salt-added everything bagel seasoning

• 1 tablespoon lemon juice

• ½ teaspoon garlic powder

• ½ teaspoon salt

• 2 cups shredded cooked chicken breast

• 2 scallions, thinly sliced, plus more for garnish

Directions

1. In a medium bowl, combine the yogurt, cream cheese, everything bagel seasoning, lemon juice, garlic powder and salt. Stir with a flexible spatula until smooth and creamy.

2. Fold in the shredded chicken and sliced scallions.

3. Garnish with extra scallions if you're feeling fancy. Serve immediately or store for later.
   

Make-ahead tip: Keeps in an airtight container in the fridge for up to 4 days. Ideal for batch-prepping before a duty change, deployment send-off, or just a regular Tuesday that got away from you.

Macros (Per ½ Cup Serving | Makes 4 Servings)

Nutrient	Amount
Calories	241
Protein	29g
Fat	9g
Saturated Fat	4g
Carbohydrates	2g
Fiber	0g
Sugar	1g
Sodium	405mg

Low-carb, high-protein, gluten-free, egg-free and nut-free. Fits clean into any Fitt macro plan without a second thought.

The Fitt Take

This is what Intentional Nutrition looks like in real milspo life. Not a 45-minute recipe you'll never make twice. Not a bland grilled chicken breast eaten cold over the sink. A real meal that takes 15 minutes, hits your protein goal, and survives a week in the fridge because your week doesn't slow down for anybody.

Save this one. You'll need it again before the next PCS. Want a full week of milspo-friendly, protein-forward meals built around your actual schedule, not a fantasy one? That's exactly what we build inside the Fitt Milspo Program. Learn more here.