High-Protein Sundried Tomato Cilantro Lime Chicken Salad

Ditch the Boring Lunch: Your New Flavor-Packed Obsession is Here

Hey there, kitchen friend! Jackson here from Food Meld. Let’s get real for a second. How many times have you stared into the fridge at lunchtime, hoping something exciting and satisfying would magically appear? You’re left with the same old sandwich, a sad desk salad, or (yikes) another questionable leftover. Your taste buds are bored, your energy is lagging by 3 PM, and you deserve so much better. I hear you. I’ve been there.

That’s exactly why I want to throw a flavor party in your bowl today. I’m talking about my High-Protein Sundried Tomato Cilantro Lime Chicken Salad. This isn’t your grandma’s chicken salad (no offense to grandma!). This is a bright, bold, utterly addictive mash-up of my favorite things: the savory punch of sundried tomatoes, the fresh kick of cilantro and lime, and the hearty, satisfying base of tender shredded chicken. It’s creamy, it’s tangy, it’s packed with over 35 grams of protein to keep you full and focused, and it comes together in about 10 minutes flat.

Think of it as a “choose your own adventure” lunch. Eat it straight from the bowl with a fork, pile it high on a crispy green salad, stuff it into a warm tortilla, or slap it on some crusty bread. It’s meal-prep magic, a no-cook lifesaver for busy weeks, and guaranteed to make your coworkers peek over the cubicle wall and ask, “Okay, what is that and how do I get some?” So, let’s roll up our sleeves, grab a bowl, and cook something awesome—and fast—together.

The Little Market That Started It All

This recipe always takes me back to a sweltering summer afternoon I spent wandering a tiny, vibrant farmers’ market in Austin, Texas. The air was thick with the smell of smoky barbecue and fresh tortillas, but it was a humble stall in the corner that stopped me in my tracks. A woman was making fresh tortillas to order, and for a few extra bucks, she’d fill them with a simple, shredded chicken mixture she kept in a giant cooler.

I got one. It was life-changing. The chicken was impossibly juicy, bursting with lime and mingling with little chewy, salty bursts of—I leaned in—sundried tomatoes? And a whole handful of cilantro. It was cool, bright, and deeply satisfying. I stood there in the Texas heat, probably making a mess, and thought, “This is it. This is the feeling I want every lunch to have.” I’ve tinkered with that memory for years, playing with the ratios, adding a crunch here, a creamy element there, until it became this recipe. It’s my edible postcard from a perfect food moment, and now I’m so excited to share it with you.

Gathering Your Flavor All-Stars

Here’s the beautiful part: this recipe is all about quality, not quantity. Every ingredient has a job to do. Let’s break it down:

• 1 1/2 cups shredded cooked chicken: The MVP of protein. I love using the meat from a rotisserie chicken for ultimate convenience and flavor. No rotisserie? No problem! Poach or bake 2 chicken breasts. Chef’s Hack: For super tender, easy shredding, toss warm chicken in your stand mixer with the paddle attachment for 30 seconds. Game changer.
• 1/4 cup chopped sundried tomatoes (packed in oil): These are your flavor bombs! They add a deep, sweet, umami richness. Use the ones packed in oil for extra moisture and flavor. If you only have dry-packed, just soak them in hot water for 10 minutes to soften before chopping.
• 1/4 cup chopped fresh cilantro: Don’t you dare use dried! The fresh, citrusy pop is non-negotiable here. If you’re one of those folks who thinks cilantro tastes like soap (no judgment!), swap in flat-leaf parsley or even fresh basil for a totally different, but still delicious, vibe.
• Juice of 1 fresh lime: Please, for the love of flavor, use a fresh lime. Bottled juice just doesn’t have the same bright, acidic zing. Roll the lime on the counter under your palm before juicing to get every last drop.
• 1/4 cup finely diced cucumber: Our secret crunch and hydrating element. It lightens everything up. Use English or Persian cucumber for fewer seeds. If you’re prepping this ahead, you can add the cucumber just before serving to keep it super crisp.
• 1 tablespoon olive oil or light mayo (optional): This is your “make it yours” moment. The salad is fantastic without it—super clean and bright. A glug of good olive oil adds richness and helps the flavors coat the chicken beautifully. A dollop of light mayo or Greek yogurt makes it creamier and more cohesive, perfect for sandwiches.
• Salt, freshly cracked black pepper, and garlic powder to taste: Season as you go! Start with a pinch, mix, taste, and add more. I’m a garlic fiend, so I’m generous with the powder (it blends better than fresh here).

Let’s Make Some Magic: Your Foolproof Steps

See? I told you this was easy. Ten minutes, one bowl, maximum payoff. Let’s do this.

1. The Foundation. Grab your biggest mixing bowl. Dump in your beautifully shredded chicken, those glorious chopped sundried tomatoes, the diced cucumber, and the heap of fresh, chopped cilantro. Give it a quick, gentle toss with your hands or a fork just to introduce everyone.
2. The Zing. Cut your lime in half and juice it right over the bowl. Want to avoid seeds? Use a small handheld juicer or squeeze over your fingers. We want every bit of that tart, bright juice to soak into the chicken. This is where the magic starts to happen.
3. The Dressing Decision. Here’s where you customize. Going for pure, clean freshness? Drizzle in that tablespoon of good olive oil. Want it creamier for a sandwich? Add your mayo or Greek yogurt. Not sure? Do half and half! There are no wrong answers here, only delicious ones.
4. The Seasoning Shuffle. Now, sprinkle a good pinch of salt, several cranks of fresh black pepper, and a 1/4 teaspoon of garlic powder over the top. Pro Tip: Always season in layers. You can add more, but you can’t take it out. Mix everything thoroughly with a fork, breaking up any clumps of chicken, until every strand is coated in the vibrant, flavorful dressing.
5. The Taste Test (The Most Important Step!). Grab a clean spoon and taste it. Does it need more lime? More pepper? More garlic? Adjust now. Remember, flavors will meld and intensify as it chills. When it makes your eyes light up, you’re done.
6. The Chill (Optional but Recommended). For the best flavor marriage, cover the bowl and pop it in the fridge for at least 30 minutes. This gives the chicken time to drink up all the lime and tomato goodness. But if you’re starving right now, I won’t stop you from diving in immediately.

How to Serve This Superstar

Okay, it’s ready. Now, the fun part: how to eat it! This salad is the ultimate multi-tasker.

• The Power Bowl: My personal favorite. Pile a giant scoop over a bed of crunchy romaine, spinach, or massaged kale. Add some avocado slices, a sprinkle of pumpkin seeds, and maybe a few extra lime wedges on the side. Lunch glory, achieved.
• The Wrap Star: Warm a whole wheat or spinach tortilla. Load it up with the chicken salad, add some crisp lettuce or shredded cabbage, roll it tight, and slice it in half. Perfect for on-the-go eating.
• The Open-Faced Hero: Toast a thick slice of crusty sourdough or hearty whole-grain bread. Spoon the salad generously on top. It’s messy, gorgeous, and deeply satisfying.
• The Simple Snack: Honestly, just grab a fork and the bowl. Maybe some crackers or sliced bell peppers for scooping. It’s a complete, high-protein meal all by itself.

Mix It Up! Creative Twists to Try

Once you’ve mastered the base recipe, the playground is open! Here are a few of my favorite ways to switch it up:

1. “Everything Bagel” Twist: Swap the cilantro for fresh dill. Add 2 tablespoons of everything bagel seasoning to the mix. Use Greek yogurt as your creamy element. Unreal flavor.
2. Spicy Chipotle Kick: Add 1-2 finely chopped chipotle peppers in adobo sauce (start with one, they’re potent!) and a teaspoon of the adobo sauce. Replace the lime juice with the juice of half an orange for a smoky, sweet, and spicy combo.
3. Mediterranean Mood: Swap cilantro for fresh mint and parsley. Add 2 tablespoons of crumbled feta cheese and a handful of chopped Kalamata olives. Omit the mayo/oil if using feta—it’s creamy enough!
4. Ultra-Creamy Avocado Version: Mash half a ripe avocado and mix it in instead of the mayo/oil. It adds incredible creaminess, healthy fats, and a gorgeous green hue. Best eaten fresh.
5. For My Dairy-Free & Whole30 Friends: This recipe is naturally perfect! Just stick with the olive oil option (ensure it’s compliant) or skip it entirely. Double-check your sundried tomatoes for no added sugar.

A Few Things I’ve Learned Along the Way

This recipe has been a loyal friend in my kitchen for years, and like any good friend, it’s evolved. My first attempt? I used dried cilantro (big mistake) and forgot to season as I went. It was… bland. A sad, beige pile of chicken. The lesson? Fresh herbs and bold seasoning are non-negotiable.

One time, I got overzealous with the lime—I mean, a whole cup of juice zealous. Let’s just say I “ceviche-ed” the chicken into a rubbery texture. We live and we learn! One large lime is perfect. Also, I once tried to shortcut the shredding by using a food processor and pulsed it into chicken paste. We don’t talk about that. Gentle hand-shredding or the mixer trick is the way. The beauty of cooking is in these little mess-ups—they lead you to the perfect, foolproof version I’m sharing with you today.

Your Questions, Answered

Q: Can I make this ahead for meal prep?
A: Absolutely! It’s a meal-prep dream. Store it in an airtight container in the fridge for up to 4 days. The flavors get even better by day two or three. If using cucumber, you might dice and add it each day to maintain crunch.

Q: My salad is a bit dry. How can I fix it?
A: No sweat! Simply stir in an extra teaspoon of olive oil, mayo, or a splash of chicken broth/water. The sundried tomato oil from the jar is also a fantastic flavor booster for this!

Q: I don’t have cooked chicken. What’s the fastest way to cook some?
A: Place 2 chicken breasts on a baking sheet. Drizzle with oil, salt, and pepper. Bake at 400°F (200°C) for 18-22 minutes, until cooked through. Let rest for 5 minutes, then shred. Or, poach them in simmering water or broth for 12-15 minutes.

Q: Can I use canned chicken?
A: You can in a pinch! Drain it very, very well and give it a quick rinse to reduce the sodium. The texture will be softer, but it’ll still work in a bind. Fresh or rotisserie is always my top recommendation for the best flavor and texture.

What’s Fueling You

Let’s talk about why this salad makes you feel so good. This isn’t just empty calories; it’s high-quality fuel. The approximate nutritional info per serving (about half the recipe) is:

• Calories: 300–350
• Protein: 35–40g (That’s a massive amount! It’s key for keeping you full, repairing muscles, and maintaining energy.)
• Carbohydrates: 6–10g (Mostly from the veggies—complex and clean.)
• Fat: ~15g (The good kind from olive oil, chicken, and sundried tomatoes, supporting hormone health and satiety.)
• Fiber: 2–3g (Thanks to the cucumber and tomatoes!)

It’s a balanced, macro-friendly meal that proves healthy eating doesn’t have to be boring or restrictive. It’s all about bold, satisfying flavor.

Your Kitchen, Your Rules

And that’s it, friend! You’re now armed with the recipe for a lunch that’s going to break you out of that rut for good. Remember what I always say at Food Meld: cooking shouldn’t be intimidating. It should be fun, a little messy, and full of those “you’ve GOTTA try this” moments. This salad is exactly that.

So, make it your own. Add more lime if you love it tart. Throw in some jalapeños if you want heat. Crumble bacon on top because… well, bacon. This recipe is a fantastic foundation for your own creativity. I hope it brings a burst of energy and joy to your day, just like that market stall did for me all those years ago.

If you make it, I’d love to hear how it went! Tag me on social @FoodMeld or drop a comment on the blog. Now, go cook something awesome. Talk soon!

— Jackson