Healthy Chicken Salad Recipe for a Light and Wholesome Meal

Looking for the ultimate healthy chicken salad recipe? This quick, delicious option is perfect for lunch or meal prep, offering a protein boost and balanced nutrition. Packed with flavor, it’s a lightened, low-calorie, and low-fat choice without compromising on taste. Whether you’re using tender chicken or swapping in tuna or salmon, this dish is a classic that keeps you satisfied.

The creamy dressing combines light mayo with Greek yogurt, creating a smooth texture while reducing sodium and fat. Toss in shredded chicken, crisp celery, sweet grapes, and crunchy almonds or pecans for a wholesome mix. Add a pop of red onion, fresh cilantro, dill, and a squeeze of lemon for a burst of bright flavor. Serve it on a bagel, in lettuce wraps, or as a sandwich for an easy, versatile option.

For a twist, prepare in advance and keep it in the fridge to enjoy at potlucks or as a dairy-free, gluten-free, or low-carb meal. The variety of textures ensures every bite is a delight. No need for anything complicated—this light version is wholesome and perfect for anyone looking for a tasty, homemade classic.

What You’ll Love About This Salad

This healthier chicken salad has an authentic taste by swapping Greek yogurt and mayo for mayonnaise, cutting calories to 145 and fat to 11 grams per 1/2 cup serving. It uses fresh ingredients like parsley, dill, and homemade chicken, reducing sodium and boosting flavor. It’s easy to make in 15 minutes with leftover chicken, and budget-friendly by skipping grapes and using any nuts from your pantry!

Ingredients You Need

 

Chicken

Use shredded chicken, preferably rotisserie chicken, for a juicy and flavorful base.

Celery

Add celery for a crisp crunch and a boost of fiber to keep your gut happy.

Red Onion

Diced red onion adds a punch of flavor and enhances the crunch in every bite.

Grapes

Sweet grapes provide potassium, Vitamin A, and a touch of healthy sweetness.

Parsley

Sprinkle fresh parsley for its beautiful color and refreshing flavor.

Sliced Almonds

Include sliced almonds for healthy fats, plant-based protein, and a satisfying crunch.

Greek Yogurt

Use Greek yogurt mixed with mayonnaise for a creamy texture and a boost of protein.

Dijon Mustard

A dash of Dijon mustard brings a tangy flavor that ties the dressing together.

Lemon Juice

A splash of lemon juice keeps the salad bright and refreshing.

Sea Salt

A pinch of sea salt enhances the flavors and lets everything come together.

How to Make Healthy Chicken Salad

Step 1: Prepare the Ingredients

Start by rinsing grapes with water, adding baking soda and sea salt to soak for 5 minutes to remove the film. Chop veggies like celery, red onion, and parsley, and shred cooked chicken. Use Greek yogurt, dijon mustard, sliced almonds, lemon zest, and lemon juice to give it a healthy twist.

Step 2: Mix the Salad

Add everything to a large bowl, including salt, pepper, and mayo, and gently stir to combine. If you like nuts, toast pecans in a skillet on low-medium heat until fragrant and brown, then cool and add them to your mix for more flavor and crunch.

Step 3: Chill and Serve

Once mixed, refrigerate for at least 2 hours to let the flavors come together. Serve in lettuce wraps, on toast, or with crackers. Store leftovers in the fridge in an airtight container for up to four days for easy lunchtime meal prepping.

Creative Ways to Relish Chicken Salad

• Create a classic dish by spreading the chicken salad on sourdough bread with crisp lettuce leaves for a hearty sandwich.
• For a lower-carb twist, wrap it in romaine lettuce for a crunchy and refreshing
• Pair it with crackers to scoop up this delicious treat, my personal favorite.
• Skip the extras and enjoy it right out of the bowl with a spoon for a quick high-protein snack.
• No matter how you serve it, this recipe is a winner every time and in every way!

Mistakes to Avoid

To ensure your chicken salad stays fresh and tasty, avoid these simple mistakes.

• Don’t add nuts or herbs until just before serving to keep them fresh and crunchy.
• Avoid over-mixing the salad to maintain a good texture and avoid mushiness.
• Store in an airtight container in the fridge to keep it fresh and prevent spoilage.

Substitutions and Variations

• If you prefer different proteins, swap shredded chicken with rotisserie chicken or canned tuna to make a healthy tuna salad that cuts calories and reduces fat without losing flavor.
• For a lighter twist, replace mayo with Greek yogurt to add creaminess, or stick to mayonnaise if you’re after a richer taste.
• Add more veggies like sliced cucumber, shredded carrots, or fresh herbs, or turn this into a fun pasta salad by tossing in elbow macaroni, a little extra sauce, and crumbled feta or goat cheese for bold flavor.

How to Store Chicken Salad

To keep leftover chicken salad fresh, store it in a sealed, airtight container and place it in the fridge. It stays good for 3-5 days, making it perfect for meal prep. For the best flavor, chill it for at least 2 hours before serving after making the salad.

Frequently Asked Questions. (FAQs)

1. Is chicken salad healthy for weight loss?
   Yes, it’s low in calories, high in protein, and keeps you full longer when made with healthy ingredients like Greek yogurt and veggies.
2. What is the healthiest salad you can eat?
   A salad with leafy greens, protein like chicken or tuna, healthy fats from nuts or avocado, and a light dressing.
3. How do you make chicken healthy?
   Use lean chicken breast, grill or bake it, and pair it with fresh veggies, herbs, and low-fat dressings like Greek yogurt or lemon juice.
4. What can I put in my salad instead of chicken?
   You can use canned tuna, salmon, tofu, chickpeas, or even boiled eggs for a healthy protein boost.