Healthy Chicken Salad

Looking for a healthy, creamy, and satisfying chicken salad that doesn’t rely on mayonnaise? This Healthy Chicken Salad (No Mayo) recipe is exactly what you need. Perfect for a quick lunch, light dinner, or meal prep, it comes together in just 10 minutes and uses Greek yogurt for a creamy, tangy dressing that’s high in protein and flavor.

Made with shredded chicken, crisp celery, juicy grapes, crunchy walnuts, and fresh parsley, this salad is full of textures and bright flavors. Whether you use store-bought rotisserie chicken or leftover cooked chicken, it’s versatile, easy to make, and ideal for anyone seeking a healthier alternative to traditional chicken salad.

Why You’ll Love This Chicken Salad

• Quick and easy: ready in just 10 minutes
• Light and creamy without mayonnaise
• Packed with protein and nutrient-rich ingredients
• Sweet and savory balance with grapes and walnuts
• Perfect for meal prep or on-the-go lunches
• Highly versatile: serve in wraps, sandwiches, or over greens

Ingredients Breakdown

Here’s everything you need to make Healthy Chicken Salad (No Mayo), serving 4 people:

For the Salad:

• 2 cups shredded chicken (280g), rotisserie or leftover chicken works well
• 2 stalks celery, chopped (60g), about ½ cup
• ¼ cup red onion, chopped (30g)
• ½ cup grapes, quartered
• ¼ cup fresh parsley, chopped (5g), about 2 tablespoons
• 2 tablespoons walnuts, chopped (15g), or nut of choice

For the Dressing:

• ½ cup Greek yogurt (~120g), nonfat or preferred variety
• 1–2 tablespoons Dijon mustard (15–30g), start with 1 and adjust to taste
• Juice of 1 large lemon (30ml), about 3.5 tablespoons
• 1 teaspoon garlic powder
• ½ teaspoon kosher salt, more to taste
• ¼ teaspoon black pepper, more to taste

Tools & Equipment Needed

• Cutting board
• Chef’s knife
• Large mixing bowl
• Measuring cups and spoons
• Whisk or fork
• Food processor (optional, for easy chicken shredding)
• Airtight container (for storage or meal prep)

Step-by-Step Instructions

Follow these steps for a creamy, flavorful, and healthy chicken salad:

Step 1: Prep the Ingredients

Shred or chop the chicken, celery, red onion, grapes, walnuts, and parsley. Uniformly cut ingredients ensure even distribution and a pleasant texture in every bite. Tip: pulse cooked chicken a few times in a food processor for faster shredding.

Step 2: Make the Dressing

In the bottom of a large mixing bowl, whisk together Greek yogurt, Dijon mustard, lemon juice, garlic powder, salt, and black pepper until smooth and creamy. This dressing is tangy, slightly zesty, and will coat your chicken beautifully.

Step 3: Combine the Salad

Add the shredded chicken and all prepared ingredients to the bowl with the dressing. Toss gently until everything is evenly coated. Taste and adjust salt or Dijon mustard if needed for extra creaminess or tang.

Step 4: Chill and Serve

For best flavor, refrigerate the chicken salad for at least 30 minutes to allow the flavors to meld. Serve it on its own, in a wrap, over a bed of greens, or on whole-grain bread. This salad is versatile, nutrient-dense, and visually appealing.

Tips & Variations

• Fruits & Sweetness: Substitute grapes with diced apples, pears, or dried cranberries.
• Nut Options: Use almonds, pecans, or cashews instead of walnuts for a different flavor and texture.
• Meal Prep: Chop ingredients ahead of time and make the dressing. Combine just before serving for maximum freshness.
• Extra Flavor: Add fresh dill, chives, or basil for an herbaceous twist.
• Creamier Option: Increase Greek yogurt and Dijon mustard to taste for a richer texture.

Flavor Profile & Pairings

Taste & Texture: This chicken salad is creamy, slightly tangy, lightly sweet, and full of crunch. The Greek yogurt gives it a luscious texture without heaviness, celery and nuts provide crispness, and grapes add juicy sweetness. Fresh parsley adds a subtle herbaceous note.

Serving Suggestions:

• Over greens: Serve on a bed of romaine, arugula, or mixed greens for a refreshing salad.
• Wraps or sandwiches: Spoon onto whole-grain wraps or bread.
• Snack boxes: Pair with fresh veggies or crackers for a portable lunch.

Nutritional Overview

Per serving (approx. ½ cup, heaping):

• Calories: 195 kcal
• Protein: 15 g
• Carbohydrates: 9 g
• Fat: 11 g
• Saturated Fat: 3 g
• Polyunsaturated Fat: 2 g
• Cholesterol: 50 mg
• Sodium: 930 mg
• Potassium: 200 mg
• Fiber: 1 g
• Sugar: 4–6 g

This salad is high in protein, moderate in healthy fats, and low in carbs, making it ideal for a nutritious, satisfying meal.

Make-Ahead & Meal Prep Tips

• Prep chicken and veggies ahead: Shred chicken and chop vegetables to save time during the week.
• Prepare dressing separately: Mix yogurt, Dijon, lemon, and seasonings in advance for quick assembly.
• Storage: Store salad in an airtight container in the refrigerator for up to 3–4 days. Stir gently before serving to redistribute dressing.

Frequently Asked Questions

1. Can I use rotisserie chicken?
Yes! Rotisserie chicken is perfect and convenient, saving time while adding flavor.

2. Can this salad be dairy-free?
Yes, substitute Greek yogurt with unsweetened plant-based yogurt.

3. How long does it last in the fridge?
Up to 3–4 days when stored in an airtight container.

4. Can I freeze this chicken salad?
It’s not recommended to freeze, as the yogurt-based dressing may separate.

5. Can I make it spicier?
Add a pinch of cayenne, smoked paprika, or chopped jalapeño to the dressing for subtle heat.

Cooking Timeline (at a Glance)

Task	Time
Shred chicken & chop ingredients	5 minutes
Make dressing	3 minutes
Mix salad	2 minutes
Optional chilling	30 minutes
Total	10–40 minutes

Serving Suggestions

• Classic sandwich: Serve between slices of whole-grain bread with leafy greens.
• Wrap option: Use a tortilla or lettuce wrap for a portable lunch.
• Salad bowl: Serve over fresh greens, cherry tomatoes, cucumber slices, and a sprinkle of extra nuts for crunch.

Recipe Variations

1. Apple Walnut Chicken Salad: Use diced apples instead of grapes and pecans instead of walnuts.
2. Spicy Greek Yogurt Chicken Salad: Add cayenne pepper or smoked paprika for extra kick.
3. Herb-Enhanced Version: Mix in fresh dill, chives, or basil.
4. Avocado Twist: Fold in diced avocado for creaminess and healthy fats.

Ingredient Spotlight

Greek Yogurt: Replaces mayonnaise to provide a creamy texture while being high in protein and probiotics.
Celery: Adds crunch and fresh flavor.
Grapes or Apples: Provide natural sweetness and balance the savory flavors.
Walnuts: Nutty crunch with healthy fats and added nutrition.

Pro Cooking Tips

• Use a food processor for quick chicken shredding.
• Fold ingredients gently to avoid breaking chicken.
• Taste and adjust salt and mustard levels for the perfect balance.
• Refrigerate briefly before serving for the best flavor melding.

Storage Guide

• Refrigeration: Store in an airtight container for up to 3–4 days.
• Do not freeze: Yogurt may separate and alter texture.
• Meal prep: Chop chicken and veggies, prepare dressing, and assemble quickly for convenient lunches.

Nutrition Estimate Table (Per Serving)

Nutrient	Amount
Calories	195 kcal
Protein	15 g
Carbohydrates	9 g
Fat	11 g
Saturated Fat	3 g
Fiber	1 g
Sugar	4–6 g
Cholesterol	50 mg
Sodium	930 mg

Dietary Notes: High-protein, low-carb, gluten-free, no added sugars, and can be dairy-free with substitutions.

Expanded Conclusion

This Healthy Chicken Salad (No Mayo) is a quick, creamy, and protein-packed meal perfect for lunch, dinner, or meal prep. By swapping mayonnaise for Greek yogurt, it’s lighter, tangier, and loaded with nutrients. Juicy grapes, crunchy celery, and nutty walnuts make every bite satisfying, while fresh parsley adds brightness. Quick to prepare, easy to customize, and perfect for busy days, this salad proves that healthy food can also be delicious and convenient.

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