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Healthy Chicken Salad Recipe

Healthy Chicken Salad

iamwinfred
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.
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Prep Time 20 minutes
Cook Time 15 minutes
Total Time 35 minutes
Course Main Course, Salad
Cuisine American
Servings 6 servings
Calories 220 kcal

Equipment

  • 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

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

Instructions
 

  • 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.

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.

Nutrition

Serving: 1ServingCalories: 220kcalCarbohydrates: 8gProtein: 27gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gCholesterol: 65mgSodium: 320mgPotassium: 450mgFiber: 1gSugar: 6gVitamin A: 4IUVitamin C: 6mgCalcium: 6mgIron: 6mg
Keyword easy chicken salad recipe, greek yogurt chicken salad, healthy chicken salad, high protein chicken salad, no mayo chicken salad
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