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500 grams smoked chicken thigh meat, skin removed

200 grams fat-free cottage cheese

1.5 tablespoons Dijon mustard

1 tablespoons fresh lemon juice

2 teaspoons dried dill

1 teaspoons olive oil

2 celery stalks, finely diced

2 tablespoons yellow onion, minced

0.3 teaspoons smoked paprika

0.3 teaspoons garlic powder

0.5 teaspoons kosher salt

0.3 teaspoons freshly ground black pepper

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1. Drain the cottage cheese: Line a fine-mesh strainer with a paper towel or coffee filter and set it over a bowl. Add 200 grams fat-free cottage cheese and refrigerate for 20–30 minutes. You'll lose 30–50g of whey — that's the point. Non-negotiable with fat-free; skip it and the dressing will be watery.

2. Tame the yellow onion: While the cheese drains: mince 2 tablespoons yellow onion, minced and submerge in cold water for 10 minutes. This pulls out the sulfurous bite. Drain and pat dry before using.

3. Blend the dressing: Add the drained 200 grams fat-free cottage cheese, 1.5 tablespoons Dijon mustard, 1 tablespoons fresh lemon juice, 2 teaspoons dried dill, and a pinch each of 0.5 teaspoons kosher salt and 0.3 teaspoons freshly ground black pepper to a food processor or high-speed blender. Run 30–60 seconds until completely smooth and glossy. Then drizzle in 1 teaspoons olive oil and pulse briefly to incorporate. The dried dill rehydrates in the wet dressing during blending.

4. Prep the chicken and aromatics: Shred or roughly chop 500 grams smoked chicken thigh meat, skin removed into bite-sized pieces. Finely dice 2 celery stalks, finely diced. Combine with the drained onion in a large bowl.

5. Combine and season: Fold the blended dressing into the chicken mixture until evenly coated. Season with 0.3 teaspoons smoked paprika, 0.3 teaspoons garlic powder, remaining 0.5 teaspoons kosher salt, and 0.3 teaspoons freshly ground black pepper. Taste and adjust — smoked thigh varies in salt from the brine.

6. Chill: Cover and refrigerate at least 30 minutes so the flavors meld and the dressing tightens further. 60+ minutes is better. Overnight is best.

NOTES

265 cal, 35g protein, 4g carb, 11g fat. ~7.6 cal/g protein — excellent ratio.

Non-negotiable step with fat-free. Skipping it gives you a watery, broken dressing that pools at the bottom of the bowl. The 20-minute drain is the difference between "salad" and "soup with chicken in it."

If you have time, extend to 15 minutes. Yellow onion has more sulfur compounds than red and will otherwise assert itself into next Tuesday.

Blend one hard-boiled egg white into the dressing (+3g protein, +5 cal per serving). Or sub skinless breast for thigh: drops to ~215 cal / 39g protein per serving.

Swap dried dill for 1.5 tsp dried tarragon + 1 tbsp capers for a French-leaning version. Works well with the smoke.

Cucumber rounds, endive spears, or romaine boats keep the meal light. Bibb lettuce wraps are the sleeper hit.