This healthy chicken salad recipe swaps heavy mayo for creamy Greek yogurt, so every bite feels light instead of weighed down.
It still has the crunch and sweetness you expect from a classic chicken salad, just with a lot more protein and a lot less guilt.
I started making this version after getting tired of chicken salad that tasted more like mayonnaise than chicken.
Once I swapped in plain Greek yogurt and a splash of lemon juice, this became my go to lunch on busy weeks.
It works just as well scooped onto a bed of greens as it does piled between two slices of toasted sourdough.
Below you will find everything you need to make it, from the ingredients to a few tips for getting the texture just right.
If you love fruit tucked into your chicken salad, you will also want to try my Chicken Salad With Grapes, which leans even sweeter with a classic mayo based dressing.
| Quick Recipe Summary | |
|---|---|
| Prep Time | 20 minutes |
| Cook Time | 15 minutes |
| Total Time | 35 minutes |
| Servings | 6 servings |
| Difficulty Level | Easy |
Why You’ll Love This Healthy Chicken Salad Recipe
This chicken salad recipe checks every box for an easy, satisfying meal.
It is quick to throw together, endlessly customizable, and just as good on day three as it is on day one.
- High in protein thanks to lean chicken breast and Greek yogurt
- Ready in well under an hour, even if you are cooking the chicken from scratch
- No mayo needed, so it is lighter without sacrificing creaminess
- Naturally gluten free and easy to make low carb
- Perfect for meal prep, sandwiches, wraps, or a scoop over greens
You might also enjoy: Willow Tree Chicken Salad Recipe
Ingredients
You only need a handful of simple ingredients for this healthy chicken salad, and most of them are probably already in your kitchen.
The full list with exact measurements is in the recipe card below, but here is what you will be working with.
- 3 cups cooked, shredded chicken breast (about 1.5 pounds), or shredded rotisserie chicken
- 1/2 cup plain Greek yogurt
- 2 stalks celery, finely diced
- 1/4 cup red onion, finely diced
- 1 cup red seedless grapes, halved
- 1/3 cup almonds, toasted and chopped
- 1 tablespoon fresh lemon juice
- 1 tablespoon Dijon mustard
- 2 tablespoons fresh dill, chopped
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Swap the grapes for dried cranberries and you basically have my Cranberry Chicken Salad Recipe, another favorite for the fall months.
Kitchen Equipment Needed
This recipe does not require anything fancy. A few basic tools will get the job done quickly and keep cleanup simple.
- Large mixing bowl
- Cutting board
- Chef’s knife
- Measuring cups and spoons
- Rubber spatula or wooden spoon
- Small skillet, for toasting the almonds
- Airtight storage container, for leftovers
Read Also: Strawberry Chicken Spinach Salad Recipe
Recommended Products for This Recipe
These are a few products I personally use and recommend for this recipe, based on what has made the process easier and the results better in my own kitchen.
1. Instant-Read Meat Thermometer
If you are cooking the chicken breast from scratch, a good instant read thermometer takes all the guesswork out of it.
Pull the chicken as soon as it hits 165 degrees and you get juicy, tender meat every time instead of something dry and overcooked.
2. Glass Meal Prep Containers with Lids
I always store this chicken salad in glass containers instead of plastic, since they do not hold onto smells or stains the way plastic can.
They also make it easy to portion out lunches for the whole week in one sitting.
3. OXO Good Grips Mixing Bowl Set
A sturdy bowl with a non slip bottom makes mixing so much easier, especially when you are folding delicate ingredients like grapes and shredded chicken together.
This set has become one of the most used tools in my kitchen.
4. Stainless Steel Salad Chopper
A salad chopper makes quick work of dicing celery and onion into small, even pieces without dragging out the cutting board for every single ingredient.
It is a small tool that saves a surprising amount of time.
This kind of prep work is similar to the technique I use in my Citrus Chicken Quinoa Salad, where precise cooking makes all the difference.
Step-by-Step Instructions: How to Make Healthy Chicken Salad
1. Cook and Shred the Chicken Breast
- If starting from raw chicken, season 1.5 pounds of boneless, skinless chicken breasts with a pinch of salt and pepper.
- Poach the chicken in a pot of lightly salted, gently simmering water for 12 to 15 minutes, or bake it at 375 degrees Fahrenheit for 25 to 30 minutes, until the internal temperature reaches 165 degrees.
- Let the cooked chicken rest for 10 minutes before handling it, so the juices redistribute and the meat stays moist.
- Shred the chicken with two forks, or dice it into small, even pieces with a knife.
- If you are short on time, swap in 3 cups of shredded rotisserie chicken instead of cooking your own.
2. Toast the Almonds
- Add the chopped almonds to a small, dry skillet set over medium heat.
- Toast for 3 to 4 minutes, stirring often, until they turn fragrant and lightly golden.
- Remove the almonds from the heat immediately once they start to brown, since they can go from toasted to burnt very quickly.
- Transfer them to a plate to cool completely before adding them to the salad.
3. Prep the Vegetables and Fruit
- Finely dice the celery and red onion into small, uniform pieces so every bite has some crunch.
- Rinse the red grapes under cool water and pat them dry.
- Slice the grapes in half so they distribute evenly through the salad instead of sinking to the bottom.
- Roughly chop the fresh dill, discarding any tough stems.
4. Make the Greek Yogurt Dressing
- In a separate small bowl, whisk together the plain Greek yogurt, Dijon mustard, fresh lemon juice, salt, and pepper.
- Whisk until the mixture looks smooth and no streaks of yogurt or mustard remain.
- Taste the dressing and adjust the seasoning, adding a touch more lemon juice if you would like it brighter.
5. Combine Everything
- Add the shredded chicken, diced celery, diced red onion, halved grapes, toasted almonds, and chopped dill to a large mixing bowl.
- Pour the Greek yogurt dressing over the top of the chicken mixture.
- Use a rubber spatula to gently fold everything together until the chicken and vegetables are evenly coated in the dressing.
- Avoid overmixing, since you want the grapes and almonds to stay intact rather than getting crushed.
6. Chill and Serve
- Cover the bowl with plastic wrap or a lid and refrigerate for at least 30 minutes before serving.
- Chilling gives the flavors time to meld together and makes the texture even better.
- Give the salad a final stir right before serving, then plate it however you like best.
Another favorite: Chicken Salad Sandwich Recipe
Tips for The Best Healthy Chicken Salad
A few small details make a big difference in how this chicken salad turns out.
Keep these tips in mind as you prep and assemble it.
- Chop the chicken and vegetables into similar sized pieces so every bite has a good mix of textures
- Use full fat Greek yogurt for the creamiest, richest dressing
- Pat the shredded chicken dry with a paper towel if it seems watery, so the dressing does not turn thin
- Let the salad chill before serving instead of eating it right away, since the flavor improves significantly
- Taste and adjust the salt and lemon juice at the end, since chicken can vary in how much seasoning it needs
This same fold and chill approach is what makes my Chicken Pasta Salad Recipe so easy to prep ahead of time too.
Serving Suggestions
This healthy chicken salad is versatile enough to fit almost any meal.
Here are some of my favorite ways to serve it.
- Scooped onto a bed of mixed greens or arugula with a light vinaigrette
- Piled onto whole grain bread for a classic sandwich
- Stuffed into a lettuce wrap for a lower carb option
- Spread onto crackers or cucumber slices for a light snack
- Served alongside a bowl of fresh fruit for a simple, balanced lunch
You might also enjoy: Christmas Tree Chicken Cobb Salad
Variations of Healthy Chicken Salad
Once you have the base recipe down, it is easy to switch things up depending on what you are craving or what you have on hand.
- Add diced apple instead of, or in addition to, the grapes for extra crunch
- Swap the almonds for chopped pecans or walnuts
- Stir in a tablespoon of curry powder for a warm, spiced version
- Add diced avocado right before serving for extra creaminess
- Use shredded rotisserie chicken thighs instead of breast for a richer flavor
For a heartier, spicier take on the concept, check out this Buffalo Chicken Pasta Salad.
Storage and Reheating
Since this chicken salad is served cold, there is no reheating involved, just proper storage to keep it fresh.
Here is how to keep it tasting its best.
- Store leftovers in an airtight container in the refrigerator for up to 4 days
- Keep the salad chilled at all times, especially if you are packing it for lunch on the go
- Give it a quick stir before serving again, since the dressing can settle slightly
- Avoid freezing this salad, since the texture of the yogurt dressing and vegetables will not hold up well once thawed
Prep it alongside my Quinoa Salad Recipe at the start of the week for two easy lunches that are ready to go.
Nutritional Facts
These are approximate values per serving, based on 6 servings total.
Actual numbers will vary depending on the exact ingredients and brands you use.
- Calories: approximately 220
- Protein: approximately 27 grams
- Total Fat: approximately 9 grams
- Carbohydrates: approximately 8 grams
- Fiber: approximately 1 gram
- Sugar: approximately 6 grams
For another protein packed option, take a look at my Kale Salad Recipe.
Health Benefits of Key Ingredients
Beyond tasting great, this salad is built around ingredients that genuinely support a balanced diet.
Here is a quick look at what a few of them bring to the table.
- Chicken breast is a lean source of protein that helps keep you full for longer
- Greek yogurt adds protein and calcium while keeping the dressing lighter than mayonnaise
- Celery is low in calories and adds fiber along with a satisfying crunch
- Grapes provide natural sweetness along with antioxidants
- Almonds contribute healthy fats, fiber, and a bit of extra protein
This same combination of lean protein and produce is at the heart of my Spring Mix Salad Recipe as well.
FAQs About Healthy Chicken Salad
1. Can I use rotisserie chicken for this healthy chicken salad?
Yes, rotisserie chicken works great here and saves a good amount of time.
Just remove the skin and shred about 3 cups of meat to use in place of home cooked chicken breast.
2. How long does healthy chicken salad last in the fridge?
Stored in an airtight container, this chicken salad stays fresh for up to 4 days in the refrigerator.
Always give it a quick smell and look before eating leftovers past day three.
3. Can I make this chicken salad without mayonnaise?
This recipe is already mayo free, using plain Greek yogurt as the creamy base instead.
If you want a touch of the classic mayo flavor, you can swap up to half the yogurt for light mayonnaise.
4. Is chicken salad good for weight loss?
This version is a smart choice for weight loss goals, since it is high in protein and lower in fat than traditional mayo based chicken salad.
Pair it with vegetables or greens instead of bread to keep the calories even lower.
5. Can I freeze chicken salad?
Freezing is not recommended for this recipe, since the Greek yogurt dressing tends to separate and turn watery once thawed.
It is best made fresh and enjoyed within a few days.
You might also enjoy: Cucumber Tomato Salad Recipe
Healthy Chicken Salad
Ingredients
- 3 cups cooked shredded chicken breast about 1.5 pounds or 680g; or shredded rotisserie chicken
- 1/2 cup plain Greek yogurt 120g; full fat recommended for creamiest results
- 2 stalks celery finely diced
- 1/4 cup red onion finely diced
- 1 cup red seedless grapes halved
- 1/3 cup almonds toasted and chopped
- 1 tablespoon fresh lemon juice
- 1 tablespoon Dijon mustard
- 2 tablespoons fresh dill chopped
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Equipment
- Large mixing bowl
- Cutting board
- Chef’s knife
- Measuring cups and spoons
- Small skillet for toasting the almonds
- Airtight storage container for leftovers
Method
- If starting from raw chicken, season 1.5 pounds of boneless, skinless chicken breasts with salt and pepper. Poach in lightly salted simmering water for 12 to 15 minutes, or bake at 375°F for 25 to 30 minutes, until internal temperature reaches 165°F.
- Let the cooked chicken rest for 10 minutes, then shred with two forks or dice into small, even pieces. If short on time, swap in 3 cups of shredded rotisserie chicken.
- Add chopped almonds to a small, dry skillet over medium heat. Toast for 3 to 4 minutes, stirring often, until fragrant and lightly golden. Transfer to a plate to cool completely.
- Finely dice the celery and red onion into small, uniform pieces. Rinse and pat dry the grapes, then slice them in half. Roughly chop the fresh dill, discarding tough stems.
- In a small bowl, whisk together the Greek yogurt, Dijon mustard, lemon juice, salt, and pepper until smooth. Taste and adjust seasoning, adding more lemon juice if desired.
- Add the shredded chicken, diced celery, diced red onion, halved grapes, toasted almonds, and chopped dill to a large mixing bowl. Pour the dressing over the top.
- Use a rubber spatula to gently fold everything together until evenly coated. Avoid overmixing to keep the grapes and almonds intact.
- Cover and refrigerate for at least 30 minutes before serving. Give the salad a final stir right before serving, then plate however you like best.
Nutrition
Notes
- Chop the chicken and vegetables into similar sized pieces so every bite has a good mix of textures.
- Use full fat Greek yogurt for the creamiest, richest dressing.
- Pat the shredded chicken dry with a paper towel if it seems watery, so the dressing does not turn thin.
- Let the salad chill before serving instead of eating it right away, since the flavor improves significantly.
- Taste and adjust the salt and lemon juice at the end, since chicken can vary in how much seasoning it needs.
- Swap the grapes for dried cranberries for a fall-inspired variation.
- Add diced apple instead of, or in addition to, the grapes for extra crunch.
- Swap the almonds for chopped pecans or walnuts.
- Stir in a tablespoon of curry powder for a warm, spiced version.
- Store leftovers in an airtight container in the refrigerator for up to 4 days. Avoid freezing, as the yogurt dressing will separate and turn watery.
Private Notes
Tried this recipe?
Let us know how it was!Conclusion
This healthy chicken salad recipe proves that lighter does not have to mean less flavorful.
It comes together quickly, keeps well in the fridge, and works for just about any meal of the day.
Give it a try this week and let me know how it turns out in the comments below.
If you make any fun variations, I would love to hear about those too.
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- Avocado Salad Recipe
- Mediterranean Salad Recipe
- Arugula Salad Recipe
- Chickpea Salad Recipe
- Waldorf Salad Recipe
