Looking for a light, fresh, and satisfying meal? This healthy chicken salad recipe is packed with lean protein, crunchy veggies, and a creamy dressing made the smart way. It’s simple to make, easy to customize, and perfect for lunches, meal prep, or quick dinners. Let’s dive in and build a better chicken salad from scratch.
Why You’ll Love This Healthy Chicken Salad Recipe
This chicken salad isn’t just good for you it’s full of flavor and easy to make. With lean protein from chicken breast and a yogurt-based dressing instead of heavy mayo, it fits perfectly into a balanced diet. Crunchy veggies add texture, fiber, and fresh taste without extra calories. It’s incredibly versatile, working well in lettuce wraps, on whole-grain bread, or spooned over greens. Best of all, it comes together quickly with simple ingredients you likely already have on hand, making it ideal for busy lunches, meal prep, or light dinners.
Essential Ingredients
To make a truly healthy chicken salad, focus on fresh, whole-food ingredients that add nutrition without unnecessary calories or processed fillers.
- Cooked Chicken Breast: Lean, high in protein, and low in fat. Use poached, grilled, or baked chicken for the cleanest flavor.
- Greek Yogurt (Plain, Low-Fat): Replaces most or all of the mayonnaise for a creamy texture with added protein and probiotics.
- Light Mayo (Optional): A tablespoon or two blended with yogurt enhances creaminess without overloading on fat.
- Crunchy Vegetables: Diced celery, red onion, bell peppers, cucumbers, or carrots add crunch, fiber, and natural sweetness.
- Fresh Herbs: Parsley, dill, chives, or cilantro brighten the salad and pack in antioxidants.
- Lemon Juice or Vinegar: Adds tang and keeps the flavors fresh without extra calories.
- Dijon Mustard: Gives a zesty kick and helps bind the dressing.
- Seasonings: Sea salt, black pepper, garlic powder, and paprika accent the flavors without overpowering.
- Healthy Add-Ins (Optional): Sliced almonds, walnuts, grapes, apples, dried cranberries, or avocado can be added for texture and nutrition — just use sparingly to keep calories in check.
How to Cook the Chicken (Poaching & Other Methods)
For the healthiest chicken salad, start with tender, moist chicken breast. Here are the best cooking methods to use:
Poaching (recommended):
Place boneless chicken breasts in a pot and cover with water or low-sodium broth. Add a bay leaf, garlic clove, or peppercorns for extra flavor. Bring to a gentle simmer (don’t boil) and cook for 12–15 minutes, or until the chicken reaches 165°F internally. Let it cool in the liquid for extra juiciness, then shred or dice.
Baking:
Rub chicken with olive oil, salt, and pepper. Bake at 400°F (200°C) for 20–25 minutes, depending on thickness. Allow it to cool before chopping. Baking creates a firmer texture and lightly roasted flavor.
Grilling:
Marinate lightly and grill over medium heat for 5–7 minutes per side. This method adds smoky flavor and beautiful grill marks but make sure not to overcook.
Using Rotisserie Chicken (shortcut):
Remove the skin and shred only the lean white meat. This is the quickest option for meal prep.
Step-by-Step Instructions
Prep the Chicken
Let your cooked chicken breast cool completely, then dice or shred it into bite-sized pieces.
Chop the Vegetables
Finely dice celery, red onion, and any other crunchy vegetables you’re using.
Make the Dressing
In a mixing bowl, whisk together Greek yogurt, Dijon mustard, lemon juice, salt, pepper, and a small spoon of light mayo (optional). Stir in fresh herbs.
Combine Ingredients
Add the chicken and chopped vegetables to the bowl. Use a spatula to gently toss everything until evenly coated in dressing.
Adjust to Taste
Check seasoning. Add more lemon, salt, pepper, or herbs based on your preference. For a creamier texture, add a little more yogurt.
Add Optional Ingredients
If using nuts, fruit, or avocado, fold them in last to keep their texture.
Chill Before Serving
Cover and refrigerate for at least 30 minutes. This helps the flavors develop and the salad firm up.
Serve and Enjoy
Spoon onto lettuce leaves, pile onto whole-grain bread, stuff into pita pockets, or serve over mixed greens.
Healthy Swaps & Variations
One of the best things about chicken salad is how easy it is to tailor. With a few smart ingredient swaps, you can boost nutrition while keeping flavor and texture satisfying.
- Swap Mayo for Greek Yogurt: Use plain low-fat Greek yogurt for a creamy base high in protein and probiotics. If you prefer richer flavor, try half yogurt and half light mayo.
- Use Lean Chicken Breast: Stick with skinless white meat to cut down on saturated fat while maintaining high protein.
- Add More Vegetables: Replace some of the chicken with crunchy veggies like cucumber, shredded carrot, radish, or bell pepper. It lowers calorie density and adds fiber.
- Go Fresh with Herbs: Trade salty seasonings for fresh herbs like dill, tarragon, or parsley to add flavor without sodium.
- Make It Dairy-Free: Substitute unsweetened almond yogurt or mashed avocado if you need a dairy-free creamy dressing.
- Low-Carb Version: Serve the salad in lettuce cups, cucumber boats, or on top of leafy greens instead of bread or crackers.
- Boost Healthy Fats: Sprinkle in heart-healthy fats like chopped walnuts, sliced almonds, or avocado — just keep portions controlled.
- Add Natural Sweetness: If you like a touch of sweet, use fresh grapes, diced apples, or cranberries instead of sugary dressings.
Serving Suggestions
Healthy chicken salad is incredibly versatile and can be enjoyed in many fresh, satisfying ways depending on your needs and preferences.
- Low-Carb Options: Spoon the salad into crisp lettuce cups (romaine, butter, or iceberg) for refreshing wraps. Cucumber boats or halved bell peppers also make great edible “bowls”.
- Classic Sandwich Style: Spread generously on whole-grain bread, seeded rolls, pita pockets, or wrapped in whole-wheat tortillas for a wholesome lunch.
- On a Bed of Greens: Serve over mixed salad greens, spinach, or arugula for a protein-packed salad bowl. Add tomatoes, cucumbers, and sliced avocado for a complete meal.
- With Whole Grains: Pair it with quinoa, brown rice, or farro to boost fiber and make it more filling.
- Snack Boards: Use it as a dip with whole-grain crackers, rice cakes, or sliced vegetables like carrots, celery sticks, and bell pepper strips.
Storage & Make-Ahead Tips
Healthy chicken salad can be prepped in advance and stored safely for several days, making it perfect for meal prep.
Refrigeration:
Store the salad in an airtight container in the refrigerator. It will stay fresh for 3–4 days when kept chilled below 40°F (4°C).
Keep It Moist:
If the salad starts to dry out after a day or two, stir in an extra spoon of Greek yogurt or a squeeze of lemon juice to revive the creamy texture.
Separate Before Serving (Optional):
For best texture, keep delicate add-ins like nuts, fruit, or avocado in a separate container and mix them in just before eating to maintain crunch and freshness.
Meal-Prep Portions:
Divide into single-serve containers or mason jars for easy grab-and-go lunches throughout the week. Add greens or lettuce on top and flip before serving.
Freezing Tip:
Freezing is not recommended as the yogurt-based dressing can split and the vegetables can become watery when thawed.
Nutrition Information
Healthy chicken salad is a nutrient-dense meal that provides a strong balance of lean protein, healthy fats, and fiber with relatively low calories — especially when made with yogurt-based dressing and plenty of vegetables.
Here’s the typical nutrition breakdown per 1-cup serving (prepared with Greek yogurt, celery, onions, and optional light mayo):
| Nutrient | Approximate Amount |
|---|---|
| Calories | 220–280 kcal |
| Protein | 25–30 g |
| Fat | 8–12 g |
| Saturated Fat | 2–3 g |
| Carbohydrates | 6–10 g |
| Fiber | 1–2 g |
| Sugar | 3–5 g |
| Sodium | 350–450 mg |
What makes it healthy?
High protein helps keep you fuller for longer and supports muscle maintenance. Low in saturated fat thanks to lean chicken breast and yogurt instead of heavy mayo. Rich in vitamins and minerals from added vegetables and fresh herbs. Customizable macros keep carbs low by skipping fruit and serving on lettuce; increase healthy fats by adding avocado or nuts.
Conclusion
In short, this healthy chicken salad proves you don’t need heavy ingredients to enjoy a creamy, satisfying meal. With lean chicken, a light yogurt dressing, and fresh crunchy add-ins, it delivers big on nutrition and flavor. Whether you meal-prep it for the week or whip it up for a quick lunch, this versatile recipe is a simple way to stay on track while enjoying every bite.
FAQS
Healthy Chicken Salad Recipe
Ingredients
Method
- Start by washing and preparing your grapes. Rinse them with water, then add them to a bowl of water with baking soda and sea salt and let them soak for 5 minutes to remove the film.
- Next, chop and shred your cooked chicken, then set it to the side.
- Then, chop and prepare all of your veggies- the celery, red onion, grapes, and parsley- then add them to the bowl with the chicken alongside the greek yogurt, dijon mustard, sliced almonds, lemon zest and juice, salt and pepper.
- Mix well and taste. Adjust the sea salt and pepper as needed!
- Once done, serve with crackers and enjoy! Store any leftovers in an airtight container, in the fridge, for up to four days.