Healthy Chicken Salad is a lightened up spin on classic chicken salad. It's creamy, full of flavor, and can be used for everything from sandwiches to wraps to green salads and more.
118 CALORIES 2g CARBS 5g FAT 15g PROTEIN
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Healthy Chicken Salad Recipe
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This easy chicken salad recipe made with Greek yogurt is actually good for you! Use it for sandwiches, salads, wraps, and more. This healthychicken salad has all the flavor of the deli version but is mostly made with yogurt!
You'll also want to try these healthy lunch options -Healthy Tuna Salad,Cranberry Chicken Salad, and Curried Chicken Salad.
Classic chicken salad is a favorite when it comes to lunches. The only problem? Chicken salad is usually made with a ridiculous amount of mayonnaise making it high in calories and saturated fat.
But don't worry! We've got a healthier way to make a chicken salad that you will love.
This healthy chicken salad is made with a combination of Greek yogurt, light mayonnaise, and lemon juice. It's still creamy and delicious but has less than half the calories and fat as the classic recipes you will normally find.
Think of this as a base recipe for chicken salad. Everyone has their own chicken salad variations they love, so use this recipe as a jumping off point.Add some red grapes for sweetness, throw in some jalapenos for spice, add crunch with carrots, and get creative with all your favorite mix-ins.
It's also versatile for serving. Make sandwiches, salads, or use it as a dip for crackers and chips.
What You'll Need
Here is everything you need to make this tasty and healthy chicken salad.
- Cooked chicken: Any type of cooked chicken works in chicken salad.It is a great way to use up a leftover rotisserie chicken or grilled chicken.Canned chicken breast and poached chicken are also good options.
- Celery: Good chicken salad needs some crunch and celery is the best option since it won't get soggy even after a couple of days in the fridge.
- Greek yogurt: To keep this salad light and healthy, Greek yogurt is used in place of most of the mayo. Don't swap in regular yogurt since it isn't as thick. The higher fat you use, the less tangy the final product will be.
- Mayonnaise: Many recipes for healthy chicken salad use all yogurt, but that creates a really tangy salad. Combining mayo and yogurt creates the perfect balance of flavor that's creamy, rich, and only slightly tangy.
- Lemon juice: Most chicken salad recipes forget to include an acid. Adding just a touch of fresh lemon juice adds brightness and a great lemony flavor.
- Seasoning: To round out the flavors in the dressing, this recipe uses celery seed, onion powder, salt, and pepper. These can be swapped out for other spices and seasoning blends.
How to MakeHealthy Chicken Salad
Check out these step-by-step instructions and tips for making lightened-up chicken salad.
- Make the dressing: Start by making a flavorful dressing by combining plain Greek yogurt, mayonnaise, lemon juice, onion powder, salt, and pepper. Make sure to taste the mixture and adjust the seasoning. The dressing gives all the flavor to the chicken salad so it should be bursting with flavor.
- Prepare the chicken salad: Make sure the chicken is fully cooled.Chop the chicken into bite-sized pieces and dice the celery. Toss the chicken and celery with the dressing, making sure the chicken is well coated. Also, check the texture and add more dressing if you like a creamier chicken salad.
- Refrigerate: Refrigerate the chicken salad for one hour or more before serving it for the best flavor. As the salad sits, the flavors combine and get deeper.
- Store in the fridge: Store the salad in the fridge in an airtight container for up to 5 days. If you find the salad dries out at all, add a touch of mayo or Greek yogurt.
How to Make Chicken Salad without Mayonnaise
If you prefer to make your chicken salad without mayonnaise, you have a few different options. The first is to use all Greek yogurt in place of the mayo. Try full-fat Greek yogurt for a creamier option or use fat-free for the lowest calorie option.
Personally, I find Greek yogurt a bit too tangy on its own so I like to use a combination of Greek yogurt with mayonnaise or sour cream. Both options mellow out the tang of the yogurt.
You can also use mashed avocado in place of the mayonnaise to make avocado chicken salad. Season the avocado with salt and pepper to make sure it still has plenty of flavor.
Another option is vegan mayonnaise, which can give you a similar flavor without eggs.
Recipe Ideas and Variations
There are so many different options for adding flavor to this chicken salad with veggies, spices, herbs, and more. Here are some of my favorite options:
- Add extra crunch with carrots, red onions, cucumbers, or even chopped cabbage.
- Add fiber by folding in some drained chickpeas. This turns this salad into a super filling option and is delicious over some salad greens.
- Make your chicken salad spicy by adding some fresh or pickled jalapenos. You can also try pepperoncini peppers for a milder option. And for a simple option, just add some red pepper flakes or hot sauce.
- If you love fresh herbs, toss in some chopped dill, tarragon, chives, or cilantro.
- For some sweetness, try adding chopped apples, red grapes, dried cranberries, or raisins.
- Switch things up by adding some seasoning. Try steak seasoning, Everything Bagel seasoning, lemon pepper, Cajun seasoning, or curry powder.
Serving Ideas
Chicken salad is such a versatile option and there are so many different ways to serve it. Here are the ones I find myself making the most.
- Sandwiches and wraps: It's hard to beat a classic chicken salad sandwich. Grab your favorite whole wheat bread, pita, wrap, or even an English muffin. Layer in the chicken salad with tomatoes, lettuce, red onion, and sprouts.
- Salads: Another option is to serve this healthy chicken salad over a bed of salad greens. I like to use crunchy lettuce like Romaine and add diced cucumbers, tomatoes, extra celery, apples, and sprouts.
- Lettuce Wraps: For a low-carb option, grab a head of butter lettuce and serve the salad right inside the leaves. Top with extra veggies if you like.
- Stuffed cucumbers or tomatoes: Another delicious low-carb option is hollowing out cucumbers or tomatoes. Use a spoon to scoop out the seeds and fill them with chicken salad.
- Chicken salad melts: Instead of making a tuna melt, make an open-faced chicken salad melt with sliced tomatoes and some Swiss or cheddar cheese.
How long does chicken salad last in the fridge?
In general, chicken salad will last about 3 days in the fridge. If you need it to last longer, simply pack the dressing separately and combine the chicken, celery, and dressing when you are ready to serve it.
The dressing will keep for about 5-7 days in the fridge. Due to the mayonnaise and yogurt, chicken salad does not freeze well.
How to CookChicken for Chicken Salad
You've decided to make chicken salad, but how are you going to make the actual chicken? Here are some options for cooking the chicken for your chicken salad:
- Poached chicken: Poaching is an easy option. Start by adding the chicken breast in a single layer in the bottom of a large pot. Season with salt and pepper. Cover the chicken with broth or water until there is about half an inch of liquid above the chicken. Bring to a boil and then immediately turn down to a simmer. Cover and simmer for 5 minutes. Then turn off the heat and let the chicken continue to cook, covered, for 15 minutes. Remove the chicken and chop or shred once cooled.
- Grilled chicken: Brush the chicken breasts with olive oil and season with salt and pepper. Then grill for 4-6 minutes per side. Let cool and chop into smaller pieces for the salad.
- Slow cooker chicken: Place the chicken breast in a single layer on the bottom of your crockpot. Season with salt, pepper, and anything else you like. Cook on low for 2.5-4 hours.
- Baked chicken: Preheat the oven to 450 degrees. Brush the chicken with olive oil and season with salt and pepper. Place in a baking dish sprayed with cooking spray so that the chicken breasts touch each other but don't overlap. Cook for 18-20 minutes until they are cooked through to 165 degrees.
- Rotisserie chicken: If you don't want to cook the chicken, simply pick up a rotisserie chicken. Remove the skin and chop or shred the cooked chicken.
- Canned chicken: Another option if you don't want to cook is canned chicken. Make sure to fully drain the chicken before using it for salad and make sure not to oversalt, since canned chicken can be salty already.
Is chicken salad healthy?
Chicken salad can be a really healthy option assuming you don't use mountains of mayonnaise. This healthy version uses Greek yogurt to lighten things up and make it healthier.
The other ingredients in chicken salad tend to be healthy. Chicken breast is a great lean protein packed with vitamins and minerals. Greek yogurt has lots of protein and probiotics. Plus you can add as many veggies as you like.
Frequently Asked Questions
Here are some of the most common questions about making a healthier chicken salad.
What can you eat chicken salad on besides bread?
There are so many different ways to enjoy chicken salad from sandwiches to lettuce wraps and more. Here are some favorites:
- Lettuce wraps
- Whole grain tortillas
- Hollowed out tomatoes
- Over green salad
- Cucumber slices
- Low carb wraps
- Flatbread
- Toasted sweet potato slices
- Crackers
- Pita chips
- Raw veggies
What else can be added to chicken salad?
Here are delicious andhealthy additions to chicken salad.
- Sliced almonds
- Red grapes
- Sunflower seeds
- Diced carrots
- Diced pickles
- Pickled jalapenos
- Green onions
- Dijon mustard
- Fresh herbs like parsley
- Pecans
- Red onions
- Apples
More Chicken Salad Recipes
Now that you know how to make classic chicken salad, try these fun variations!
Buffalo Chicken Salad
Healthy Chicken Salad with Grapes
Mediterranean Chicken Salad
Waldorf Chicken Salad
Chicken Salad Lettuce Wraps
The Recipe
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Healthy Chicken Salad
PREP TIME: 5 Min
COOK TIME: 5 Min
TOTAL TIME: 10 Min
Lunch
Salad
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Ingredients
US METRICS
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1.5 cups cooked boneless skinless chicken breast
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1/4 cup celery, chopped
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1/4 cup nonfat Greek yogurt
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3 tbsp reduced fat mayonnaise
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1/2 tbsp lemon juice
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1/2 tsp onion powder
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1/2 tsp salt
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1/2 tsp pepper
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1/4 tsp celery seed
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Diets:
- Clean Eating
- Gluten Free
- Healthy Eating
- Low Carb
Nutritional Facts
Serving Size: 1/2 cup
Amount Per Serving
Calories 118
Calories from Fat 45
% Daily Value *
Total Fat 5g
8%
Saturated Fat 1g
5%
Monounsaturated Fat 1g
0%
Polyunsaturated Fat 0g
0%
Cholesterol 44mg
15%
Sodium 408mg
18%
Total Carbohydrate 2g
1%
Dietary Fiber 0g
1%
Sugars 1g
Protein 15g
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
The Nutritional Values provided are estimates only and may vary based on the preparation method.
Notes
This is a base recipe for chicken salad. Add in all your favorites including shredded carrots, pickles, jalapenos, dried cranberries, and more.
About the author Meet Kristen McCaffrey
Hi, I’m the cookbook author, recipe developer, and food enthusiast behind Slender Kitchen. I am obsessed with making healthy food that is easy to prepare and absolutely delicious. Meal planning is my secret weapon and I hope I can make meal time easier for you with our tried and tested recipes and foolproof meal plans.Learn More
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3 Comments
On Healthy Chicken Salad
Sarah
October 7, 2022 - 11:44
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4
I like all the ingredients in this but next time I’ll cut the spices in half (especially the pepper! Whoo!! Way too hot for me!) and add more as desired, which I should’ve done to start. It seemed a bit much for the amount of mixer. I’ll make it again tho!
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Katt
July 17, 2022 - 12:18
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5
This is my new favorite thing for lunch! Taking salads every day became boring so I looked for another healthy alternative. This is perfect, very tasty, and my hubby really enjoys it as well!
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Jeanne
May 2, 2019 - 14:23
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This is a delicious recipe! I usually chop a little raw onion and fresh celery if I have it on hand and omit the onion powder and celery seed. I also love to add curry powder to any chicken salad.
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FAQs
Can I eat only chicken salad for weight loss? ›
Still, even though chicken salad is high in protein, one dish alone isn't super impactful for weight loss. Instead, eating an overall healthy diet that is within your daily calorie needs and is rich in lean protein, healthy fats, fiber, and nutrient-dense fruits and vegetables is best for weight loss.
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.
Is chicken salad good for high cholesterol? ›If you use breast meat (as opposed to dark meat or chicken cooked with the skin on) the salad will have less cholesterol and saturated fat. Celery, onion and any other produce incorporated in the salad will add vitamins, minerals and fiber.
How many calories are in a homemade chicken salad with mayonnaise? ›Chicken Salad is a staple of many family menus. Try this simple, under 300 calorie recipe using minimal ingredients: chicken, mayonnaise, sweet pickle relish and chopped celery. Eat it straight out of the bowl or spread it on whole wheat bread for a low-carb lunch.
Will I lose weight if I eat chicken and salad everyday? ›Anyone wanting to shed a few pounds can shift to salads. Adding chicken to it can further boost the process. This is because it has lower calories than your traditional diet, while the lean meat and protein ensure short-term weight loss. Protein is known to reduce appetite by inducing a feeling of fullness.
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.
What dressing is healthiest for salads? ›“In general, the healthiest choices are oil and vinegar or a light vinaigrette,” Dobbins says. Still, she cautions that it is important to watch your portions because this dressing has a relatively high sodium-per-serving level.
What salad should I eat to lose weight? ›- Cucumber, tomato, and red onion.
- Red pepper, scallions, and mushrooms.
- Avocado, white onion, and tomato.
- Carrots, red cabbage, and cucumber.
- Romaine lettuce, red cabbage, and red pepper.
- Green pepper, scallion, and tomato.
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.
What is healthier tuna or chicken salad? ›If you are looking for a healthier option, tuna salad is definitely the way to go. It is low in fat and is loaded with healthy Omega-3 fatty acids, protein, and Vitamin B-12. Chicken salad, on the other hand, can be higher in fat and calories, depending on the ingredients used.
Should I avoid chicken if I have high cholesterol? ›
If you have high cholesterol, you should talk with your doctor about what you eat, including meat. There are good, lean choices. For example, you can consider chicken or turkey breasts without skin; pork tenderloin; or beef round, sirloin, or tenderloin. Avoid highly processed meats (bacon, ham, lunchmeat, etc.).
What is the best way to cook chicken if you have high cholesterol? ›- Take off the skin. Before you cook chicken or turkey, remove the skin. ...
- Skim off the top. ...
- Use egg whites only. ...
- Swap applesauce for oil.
With a combination of greens, fresh fruit, nuts, and grilled chicken, the Market Salad is one of the most nutritionally balanced options at Chick-fil-A, according to Amer. The bed of lettuce, chicken, fruits, contains 340 calories, 14 grams of fat, 27 grams of carbs, and 28 grams of protein.
Is egg salad healthy to eat? ›Egg salad is a classic sandwich stuffer, but with gobs of mayo mixed in, it can be high in unhealthy fats, sodium and calories. An average deli egg salad sandwich can have more than 550 calories, 30 grams of fat and 600 milligrams of sodium.
Is Canned Chicken good for you? ›Canned chicken has the same nutritional value as fresh cooked chicken, but it's still important to read the label for additions like high sodium levels. Use them in dishes like chicken tacos, chicken fried rice, and chicken pot pie, or serve them alongside whole grain pasta, brown rice, or canned vegetables.
Can you lose weight by eating only salad? ›So, low amounts of fat and calories plus proper hydration can definitely help you create a calorie deficit, suppress hunger, and lose weight. However, you should be careful. You shouldn't eat only salads – such a pattern can lead to a deprivation effect. You'll lack food variety and will be more prone to overeating.
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.
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.
How much weight will I lose if I only eat salad for a month? ›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.