Healthy Chicken Salad Recipe - Lose Weight By Eating (2023)

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This healthy chicken salad recipe uses two “secret ingredients” to drastically cut calories and increase flavor!

This is the best chicken salad recipe if you are looking for a healthy version that’s as good, if not better, than the traditional mayo filled, high calorie, high saturated fat chicken salad recipe.

Healthy Chicken Salad Recipe - Lose Weight By Eating (1)

Now, don’t fret… it will taste just like the mayo filled unhealthy traditional chicken salad recipe for sandwiches. But will less fat, fewer calories, and more protein.

20 Best Weight Loss Meal Prep Dinners

I make my chicken salad recipe easy with precooked chicken (yes the rotisserie chicken from the store is great here). So next time you have leftover chicken, shred it and make this healthy chicken salad recipe.

Love the flavor of the mayo filled traditional chicken salad, but hate all the calories and fat?

This recipe will taste just like traditional chicken salad recipes, but with less calories, less fat, more protein and flavor!

Healthy Chicken Salad Recipe

Usually you add 1/2 cup of mayonnaise to make a chicken salad recipe traditional… that is nearly 50 grams of fat, just for the mayo!

That breaks my heart to type, and I can imagine it shocks you just as it shocks me. But here at Lose Weight By Eating our goal is to make the unhealthy recipes, healthy. Without sacrificing flavor or texture, and without costing more money.

(Video) Why salads are not always good for weight loss 😯 #diet #healthyfood #easyrecipe #fatloss #calories

In this article for healthy chicken salad sandwich recipes I have cut calories and drastically cut fat with my healthy ingredient swaps… my healthy secret ingredients if you will.

Here’s what you’ll find in this article:

  • Easy Chicken Salad Recipe Ingredients
  • How to Make Chicken Salad
  • Chicken Salad Sandwich Recipe
  • Healthy Chicken Salad Recipe (printable recipe card!)
  • More Ways to Serve Chicken Salad Recipes

In the next section we will discuss chicken salad ingredients, including the chicken for salad recipe so you can save money and time.

You’ll learn how to make a healthy chicken salad recipe, including a healthier way to make a sandwich chicken salad without blowing your diet!

Easy Chicken Salad Recipe Ingredients

Chicken salad recipes for sandwiches vary in ingredients and flavors. In this article we are working on a chicken salad recipe traditional style… but you can find a cranberry pecan chicken salad recipe in my first cookbook Lose Weight By Eating, and a curry chicken salad recipe in my fourth cookbook Lose Weight By Eating Easy Dinners.

This easy chicken salad recipe has two “secret ingredients” one will drastically cut fat and calories, and another will boost flavor making it the best chicken salad recipe you have ever tasted!

Healthy Chicken Salad Recipe Ingredients:

  • Shredded chicken (leftover chicken and canned will save you money)
  • Greek Yogurt *
  • Dijon mustard
  • Celery
  • Green onion
  • Dill
  • Celery salt* (or regular salt)
  • Pepper

My secret ingredients in my recipe for chicken salad sandwiches are marked above… Greek Yogurt and Celery Salt. Both make this the best chicken salad recipe you have ever tasted!

Now that you have the ingredient list for my homemade chicken salad recipe, we can get on to the chicken salad how to make section.

Make the best chicken salad recipe sandwich, and save fat and calories with my healthy ingredient swap.

How to Make Chicken Salad

I like this chicken salad recipe best at lunch time… it travels well and is a great use for leftover chicken from the night before.

Healthy chicken salad recipes are easy to make. In this section I will show you how to make lunch in under 10 minutes.

Healthy Chicken Salad Recipe - Lose Weight By Eating (2)

How to Make a Chicken Salad Recipe:

  1. Add all of the chicken salad recipe ingredients to a large bowl.
  2. Use the back of a spoon or a fork to mix and smash the ingredients together well.
  3. Serve you chicken salad recipe as a chicken salad sandwich, chicken salad over greens, or chicken salad on crackers… more below!

The most traditional way to eat chicken salad recipes is in a sandwich… so we will outline that recipe next before getting to the printable recipe card.

If you’re looking for a sandwich chicken salad recipe… that’s up next!

Chicken Salad Sandwich Recipe

The best chicken salad recipe can be made in a flash, and can travel well.

In this section I will show you how to make a chicken salad sandwich that is healthy, and that won’t get soggy if traveling with this chicken salad chic recipe.

Healthy Chicken Salad Recipe - Lose Weight By Eating (3)

Healthy Recipe Chicken Salad Sandwich Ingredients:

  • 2 slices whole grain bread
  • 1/3 cup Healthy Chicken Salad Recipe (below)
  • 2 Romaine lettuce leaves, halved
  • 2-3 tomato slices

Optional Chicken Salad Sandwich Ingredients:

  • 1 slice sharp cheddar cheese
  • 1/4 avocado, sliced

Making chicken salad recipes sandwich style is extremely easy, next I will show you my method for optimal flavor with the least bit of sogginess.

(Video) There's NO REASON to be Eating Plain Chicken & Rice for Weight Loss! #recipe #mealprep #fitness

Healthy Recipe for Chicken Salad Sandwiches Directions:

  1. Toast the bread, and lay on a clean dry surface to cool.
  2. Once cooled, layer ingredients (follow exactly if traveling with sandwich to avoid sogginess).
  3. Place 2 slices of lettuce on one piece of toasted bread. Add the tomatoes, then the chicken salad. If you are adding avocado or cheese add those, ending with the cheese.
  4. If you are still worried about sogginess, you can add the remaining 2 slices of lettuce before the final piece of bread.

More tips to Avoid Soggy Sandwiches:

  1. After you slice the tomatoes, spread out on a paper towel, place another paper towel over the top and allow them to drain for 10 minutes.
  2. Wash and dry your lettuce the day before, this will allow it to dry more.
  3. Toast your bread! If you do accidentally get some moisture through, it will hold up longer.

Now that I’ve shared all my tips and tricks for the best chicken salad sandwiches, I will share the delicious healthy chicken salad recipe. You can pin, share, even print this recipe card for easy referencing later.

If you’re looking to cut carbs, later in the article I will show you 10 ways to serve this healthy chicken salad recipe that cut the carbs by half… or more!

Healthy Chicken Salad Recipe

Making chicken salad for sandwiches doesn’t have to be unhealthy! I cut ALL of the mayo from the traditional chicken salad recipes and replaced it with metabolism boosting Greek Yogurt! (1)

Healthy Chicken Salad Recipe - Lose Weight By Eating (4)

Healthy Chicken Salad Recipe

Lose Weight By Eating

This 142 calorie healthy chicken salad recipe is the best chicken salad recipe for people looking to cut fat and calories from the unhealthy traditional chicken salad recipes.

Instead of mayo, this chicken salad recipe calls for metabolism boosting, protein packed Greek Yogurt.

5 from 8 votes

Print Recipe Pin Recipe

(Video) Healthy Chicken Salad Recipe for Weight Loss | Chicken Salad Recipe | Weight Loss Salad Recipe

Prep Time 5 minutes mins

Cook Time 5 minutes mins

Total Time 10 minutes mins

Course dinner, lunch

Cuisine American

Servings 6 servings

Calories 142 kcal


  • 2 cups shredded chicken pre cooked and cooled
  • 1/2 cup Greek yogurt
  • 1 tablespoon dijon mustard
  • 2 stalks celery diced
  • 2 green onions sliced
  • 1/2 teaspoon dill fresh or dried
  • 1/2 teaspoon celery salt
  • 1/8 teaspoon pepper
(Video) I ate this salad every day for dinner and lost 5 kg in 1 week!!! WITHOUT DIET


  • Add all of the chicken salad recipe ingredients to a large bowl.

  • Use the back of a spoon, fork, or a spatula to mix and squish all of the ingredients together.

  • Serve as a chicken salad sandwich, chicken wrap, chicken salad over greens or in the 10 low carb chicken salad recipes below.


Calories: 142kcalCarbohydrates: 5.4gProtein: 25.8gFat: 1.5gSaturated Fat: 0.4gSodium: 109mgPotassium: 283mgFiber: 0.3gSugar: 4.9gCalcium: 148mgIron: 1mg

Keyword lunch, Salad, Sandwich

Tried this recipe?Let us know how it was!

All recipes for chicken salad sandwich can be made with my greek yogurt healthy hack! Use it in your favorite recipes and save calories and fat while increasing your metabolism.

More Ways to Serve Chicken Salad

You can cut the carbs on chicken salad for sandwich recipes by serving it differently.

In this section I will outline 10 more ways to enjoy chicken salad recipes without all the bread of a traditional chicken salad sandwich.

10 Ways to Serve Healthy Chicken Salad Recipes:

  1. Serve it open faced, and eliminate one slice of bread.
  2. Scoop over mixed greens for a chicken with salad recipe.
  3. Eat it as a dip with a mix of sliced cucumbers and crackers.
  4. Really cut the carbs and serve with cucumber slices and carrots.
  5. Use a spinach tortilla to make a chicken salad lunch wrap.
  6. Vertically halve and clean a red bell pepper, roast until soft and cool before filling with chicken salad.
  7. Use large butter lettuce leaves to make a chicken salad lunch wrap.
  8. Use the smaller butter lettuce leaves to fill lettuce cups with chicken salad.
  9. Dip your favorite veggie chips in the chicken salad as a snack.
  10. Slice an apple into rounds (remove seeds) top with chicken salad.

This healthy chicken salad recipe does not have to be served between two pieces of bread. It’s versatile and can be enjoyed many different ways.

You don’t have to use chicken salad recipes to make sandwiches! You can use this protein packed recipe to make 10 low carb versions of a chicken salad sandwich.

(Video) See What Happens To Your Body When You Eat Salad Every Day

What to Read Next:

Lose Weight By Eating Cookbooks

Healthy Chicken Salad Recipe - Lose Weight By Eating (8)
Healthy Chicken Salad Recipe - Lose Weight By Eating (9)


Can I lose weight just eating chicken salad? ›

Chicken salad might help some people lose weight, while it could hinder the process for others. The protein content of chicken salad may help keep you feeling full longer. It might also assist in regulating your appetite and food cravings — each of which can help with weight loss ( 9 , 10 , 13 , 14 ).

How many calories are in 1 cup of homemade chicken salad? ›

Chicken Salad (1 cup) contains 2.3g total carbs, 1.6g net carbs, 31.9g fat, 29.4g protein, and 417 calories.

Which salad is best for your weight loss Why? ›

Use dark greens like Romaine lettuce, kale, arugula, spinach and other leafy greens as they have more nutrients in them than iceberg lettuce. Add fresh fruit like blueberries, strawberries, raspberries and apple. Add in high fiber foods like lentils, chickpeas, black beans and cannellini beans.

Can you lose body fat by eating salad? ›

Salads made with a variety of fruits and vegetables make the perfect healthy lunch or dinner. That's because they're filled with tons of nutrients that benefit your body, like fiber, vitamin E, and vitamin C. These nutrients can work to lower your blood sugar, regulate cholesterol levels, and help you lose weight.

Can I lose weight if I eat 3 salads a day? ›

Can you lose weight by eating a salad every day? "Eating salads on a daily basis as part of an overall healthy lifestyle may support gradual weight loss over time," says Karnatz.

Will I lose belly fat if I eat salad everyday? ›

Salads are loaded with fibres, and when you add a good amount of fibre in your daily meal plan, it can definitely target your belly fat and help it move away faster.

Is eating chicken salad everyday healthy? ›

Definitely — chicken salad is full of lean proteins, minerals, and vitamins. It is low in sugar, carbs, and fiber while high in protein. Therefore, this low-calorie salad is good for your health.

How many calories do I have to eat to lose weight? ›

In order to lose at least a pound a week, try to do at least 30 minutes of physical activity on most days, and reduce your daily calorie intake by at least 500 calories. However, calorie intake should not fall below 1,200 a day in women or 1,500 a day in men, except under the supervision of a health professional.

How many calories should I eat a day? ›

An ideal daily intake of calories varies depending on age, metabolism and levels of physical activity, among other things. Generally, the recommended daily calorie intake is 2,000 calories a day for women and 2,500 for men.

What not to put in a salad for weight loss? ›

Crunchy Noodles, Wontons, and Tortilla Strips

“Crunchy noodles are like eating chips,” says Bonnie Taub-Dix, R.D.N., creator of and author of Read It Before You Eat It. All they add to your salad are calories (around 120 per half cup) and fat (half of those calories, at around 60 grams).

What is the best time to eat salad for weight loss? ›

Eating a salad before your meal may help with weight loss

If you are trying to lose weight, eating a salad as an "appetizer" can be a smart move. Eaten before the meal, a salad loaded with low-calorie vegetables can help you feel full. You may be less likely to eat as many calories during the main meal.

How to lose 5 pounds in a week? ›

Losing 5 pounds a week comes to reducing your food intake by 3500 calories over seven days. The value that represents the decrease in calorie intake is known as the calorie deficit. If you want to lose 5 pounds in a week, you will need to reduce your food intake by 17,500 calories, which is a huge calorie deficit.

How to lose 10 pounds in a week? ›

7-Day Diet Plan To Lose 10 Pounds For People In A Time Crunch
  1. Go On A Calorie Deficit.
  2. Start Working Out.
  3. Try Intermittent Fasting.
  4. Eat More Healthy Fats.
  5. Eat More Protein.
  6. Eat More Vegetables.
  7. Eat More Whole Grains.
  8. Cut Down On Sugar And Refined Carbs.

How to lose 20 pounds in a month? ›

These are essential tips to follow if you want to lose weight, especially 20lbs in as little as a month...
  1. Reduce Calories: We've already went over this. ...
  2. Eliminate Foods: ...
  3. Increase Water Intake: ...
  4. Intermittent Fasting: ...
  5. Increase Protein Intake: ...
  6. Eat More Fiber: ...
  7. Exercise:

Is eating chicken and salad everyday good? ›

Eating a lean protein (which chicken is considered) and salad (your fruits and vegetables) is actually the foundation of a healthy diet. You may get tired of the same thing, though, after some time.

Can I just eat chicken to lose weight? ›

All-chicken diet, an eating pattern in which only chicken is consumed for all meals. While a meat-only diet can help with weight loss, it comes with some serious potential downsides, including essential nutrient deficiencies, unhealthy eating habits, and unsustainability.

How much chicken should I eat per day to lose weight? ›

Calculating how much protein you need daily for weight loss is better. Also, calculate individual calorie needs and goals. Consuming around 100 grams of chicken in a day is feasible. It has only 120 calories, most of which come from protein.

How much weight can you lose if you eat salad everyday? ›

However, if you replace one regular meal per day of about 600 calories with a tall glass of water and a salad that features vegetables, chicken and a light dressing, you can cut 300 calories daily and post monthly weight loss of about 2.5 pounds.


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