Healthy Chicken Salad Recipe – Fresh, Light & Full of Flavor
If you’re looking for a meal that’s delicious, filling, and guilt-free, this Healthy Chicken Salad Recipe is your answer. Perfect for lunch, dinner, or even meal prep, this salad combines lean protein, crunchy veggies, and a creamy yet light dressing. Unlike heavy mayo-loaded chicken salads, this version keeps things fresh and wholesome, using Greek yogurt and a touch of olive oil for creaminess.
This recipe is quick, versatile, and ideal whether you’re on a weight-loss journey, following a high-protein diet, or just craving something fresh and satisfying.
Ingredients (Serves 4)
For the Salad:
- 2 cups cooked chicken breast, diced or shredded (about 2 medium breasts)
- ½ cup plain Greek yogurt (low-fat or non-fat)
- 1 tbsp light mayonnaise (optional, for extra creaminess)
- 1 tbsp olive oil
- 1 tbsp lemon juice (freshly squeezed)
- 1 tsp Dijon mustard
- 1 stalk celery, finely chopped
- ½ red onion, finely diced
- ½ cup cucumber, chopped
- ½ cup apple, diced (for sweetness & crunch)
- 2 tbsp fresh parsley, chopped
- Salt & black pepper, to taste
Optional Add-ins:
- 2 tbsp chopped walnuts or almonds
- 2 tbsp dried cranberries
- ½ avocado, cubed
Step by Step Cooking Guide
- Prepare the chicken – If not using pre-cooked chicken, poach or bake chicken breasts until cooked through, then let cool before dicing.
- Make the dressing – In a mixing bowl, whisk together Greek yogurt, olive oil, lemon juice, Dijon mustard, and mayonnaise (if using). Season with salt and pepper.
- Mix salad – In a large bowl, add diced chicken, celery, onion, cucumber, and apple. Pour dressing over and mix gently until everything is coated.
- Add herbs & extras – Stir in parsley and any add-ins like nuts, avocado, or cranberries.
- Chill & serve – Cover and refrigerate for at least 20 minutes to let flavors meld before serving.
Cooking Time & Serving Size
- Prep Time: 15 minutes
- Cook Time: 15 minutes (if cooking chicken)
- Total Time: 30 minutes
- Serving Size: Serves 4
Tips & Variations
- Make it crunchy: Add chopped bell peppers, carrots, or shredded cabbage.
- Boost protein: Mix in boiled eggs or chickpeas.
- Spice it up: Add jalapeños, chili flakes, or a splash of hot sauce.
- Meal prep: Store in an airtight container for up to 3 days in the fridge.
Nutrition Info (Per Serving – Approximate)
| Nutrient | Amount |
|---|---|
| Calories | 220 kcal |
| Protein | 27 g |
| Carbohydrates | 9 g |
| Fat | 9 g |
| Fiber | 2 g |
| Sugar | 4 g |
Healthy Alternatives
- Low-Oil: Skip olive oil and add extra yogurt for creaminess.
- Gluten-Free: Naturally gluten-free, just serve with gluten-free wraps or bread.
- Keto-Friendly: Omit apple and cranberries; add more avocado or cheese.
- Dairy-Free: Replace Greek yogurt with dairy-free yogurt or mashed avocado.
- Sugar-Free: Skip dried cranberries or use unsweetened ones.
Serving Suggestions
This Healthy Chicken Salad Recipe is versatile and can be served in many delicious ways:
- As a salad bowl over fresh greens
- Inside a whole wheat wrap for a grab-and-go lunch
- On toasted sourdough or multigrain bread for a light sandwich
- With crackers or veggie sticks as a high-protein snack
Whether you’re meal prepping for the week, making a light summer dinner, or looking for a nutritious post-workout meal, this chicken salad is a perfect fit.
FAQ’s
Q1: Can I use rotisserie chicken for this recipe?
Yes! Rotisserie chicken works great and saves cooking time. Just remove the skin for a lighter version.
Q2: How long does healthy chicken salad last in the fridge?
Store in an airtight container for up to 3 days. Stir well before serving again.
Q3: Can I freeze chicken salad?
Not recommended, as the yogurt dressing doesn’t freeze well.
Q4: What can I use instead of Greek yogurt?
You can use light sour cream, plain yogurt, or mashed avocado as a creamy base.
Q5: Is this chicken salad good for weight loss?
Yes, it’s high in protein, low in calories, and keeps you full longer, making it an excellent weight-loss-friendly option.
