When summer heat kicks in, nothing feels better than a refreshing, light meal that still satisfies your hunger. This Healthy Chicken Salad is a perfect choice to keep your meals both nutritious and flavorful. Combining tender chicken with crunchy nuts and crisp vegetables, all mixed in a creamy yet low-fat dressing, this salad makes for an excellent lunch or quick dinner.
Why We Love This Healthy Chicken Salad Recipe
There are many reasons why this salad stands out from other chicken salads. First, it uses Greek yogurt to lighten the dressing while adding a smooth texture and a boost of protein. Unlike many creamy salads that rely heavily on mayonnaise, this one keeps things fresh and healthy without sacrificing flavor.
The addition of toasted nuts brings a pleasant crunch and a rich, nutty taste that contrasts beautifully with the tender chicken and crisp celery. Red onions add a subtle sharpness, while parsley or dill offers a fresh herbal note. The recipe also allows you to customize the dressing with your favorite vinegar and mustard, helping you adjust it to your preferred tanginess.
Another big plus is how quick and straightforward it is to make. You can use pre-cooked chicken or leftovers to speed things up, and the salad keeps well in the fridge for several days. Whether you’re meal prepping for the week or just want a light summer meal, this salad checks all the boxes: healthy, tasty, and convenient.
Ingredients for Healthy Chicken Salad
To create this flavorful salad, you’ll need a combination of fresh vegetables, nuts, lean protein, and a simple dressing. Here’s what goes into it:
- 1 pound cooked chicken, cubed (about 3 cups)
- 3/4 cup celery stalks, diced (3 large stalks)
- 1/4 cup red onion, finely chopped
- 1/4 cup parsley or dill, finely chopped (optional)
- 1 cup pecans, almonds, or cashews
- 1/2 cup plain yogurt (2% fat or higher)
- 1/4 cup mayonnaise (avocado oil mayo preferred)
- 2 teaspoons Dijon mustard
- 1 teaspoon vinegar (any except balsamic)
- 1/2 teaspoon salt
- Ground black pepper to taste
How to Make Healthy Chicken Salad
Making this chicken salad is straightforward and requires minimal cooking skills. You’ll be assembling fresh ingredients and gently mixing them together. Here’s the step-by-step process:
Start by toasting your choice of nuts in a small skillet over low to medium heat. Stir frequently until they turn fragrant and develop a light brown color. This step enhances their flavor and adds crunch. Once toasted, transfer the nuts to a cutting board and chop them roughly to create texture without overpowering the other ingredients.
In a medium bowl, combine the chopped nuts with the cubed cooked chicken. Add diced celery and finely chopped red onion for crispness and a mild sharp bite. If you want an herbal freshness, stir in the chopped parsley or dill.
Next, prepare the dressing by mixing the plain yogurt, mayonnaise, Dijon mustard, vinegar, salt, and black pepper. Stir these ingredients gently until fully combined, creating a smooth and tangy sauce.
Pour the dressing over the chicken and vegetable mixture. Carefully fold everything together with a spatula or large spoon, making sure every bite is coated without crushing the ingredients. Taste the salad and adjust salt or pepper as needed to suit your preference.
For best results, cover the bowl and refrigerate the salad for at least two hours. Chilling helps the flavors meld together and improves the overall taste. When ready, give the salad a quick stir and it’s ready to enjoy.
How to Serve Healthy Chicken Salad
This chicken salad is versatile and can be served in various ways to fit your meal needs. You can enjoy it chilled as a stand-alone dish, which makes a refreshing light lunch or dinner, especially on warm days.
Serve it over a bed of leafy greens such as spinach, arugula, or mixed salad greens to add extra nutrients and volume. Alternatively, pair it with cooked quinoa or brown rice to make a more filling meal packed with fiber and whole grains.
Another favorite option is to use the salad as a sandwich filling. Spread it on whole wheat bread or a wrap, add some crunchy lettuce or tomato slices, and you have a wholesome sandwich perfect for a picnic or quick meal on the go.
This chicken salad also works well as a side dish alongside soups or grilled vegetables. Its balance of creamy, crunchy, and tangy flavors complements many dishes, making it a flexible addition to your weekly menu.
Expert Tips for Healthy Chicken Salad
To make your Healthy Chicken Salad truly shine, here are some expert tips to keep in mind:
- Use chicken that is cooked but still juicy and tender. You can bake, poach, or use leftovers. Avoid dry chicken as it will affect the salad’s texture.
- Toasting the nuts is essential to unlock their aroma and add a satisfying crunch. Don’t skip this step or use raw nuts.
- When choosing yogurt, avoid fat-free options. Yogurt with 2% or higher fat content ensures a creamy texture without a chalky taste.
- If you want to boost flavor, add a squeeze of fresh lemon juice or a pinch of smoked paprika to the dressing.
- For an even lighter version, reduce or omit mayonnaise, but be aware that this changes the texture and flavor.
- If you don’t have fresh herbs, dried dill or parsley can be substituted but use sparingly.
- Refrigerate the salad for a minimum of two hours before serving to let the flavors develop.
- Always taste and adjust seasoning at the end. Salt and pepper levels can vary depending on the ingredients used.
By following these tips, you’ll create a chicken salad that’s fresh, balanced, and full of flavor every time.
How to Store Healthy Chicken Salad
Storing your chicken salad properly will keep it fresh and safe to eat for several days. Place the salad in an airtight container and refrigerate immediately after preparation.
You can store it for up to five days in the fridge. Before eating leftovers, give the salad a good stir as some ingredients may settle or separate slightly.
Freezing this salad is not recommended. Fresh vegetables and herbs lose their texture when frozen, and the creamy dressing may separate upon thawing. It’s best to prepare only the amount you plan to eat within a few days.
Keep your salad chilled until serving and avoid leaving it out at room temperature for extended periods to maintain freshness and safety.
Variation of Healthy Chicken Salad
If you want to mix things up or customize this recipe, there are several ways to do it while keeping the healthy spirit alive:
- Add fruit like sliced grapes or chopped apples for a touch of sweetness. This balances the savory flavors and adds a fresh contrast.
- Swap out the nuts for walnuts or sunflower seeds for different textures and flavors.
- Use green or white onions instead of red if you prefer a milder onion taste.
- Try using flavored yogurts such as garlic and herb for an extra punch in the dressing.
- For a dairy-free option, replace the yogurt with a plant-based alternative like coconut or almond yogurt and use vegan mayo.
- Include diced bell peppers or cucumbers for extra crunch and color.
- Make it spicy by adding a dash of cayenne pepper or chopped jalapeño to the dressing.
Feel free to experiment with ingredients to suit your tastes and dietary needs. This salad is forgiving and flexible, making it easy to tailor to your preferences.
Frequently Asked Questions About Healthy Chicken Salad
What kind of chicken is best for chicken salad?
You want chicken that’s cooked but still juicy. Baking or poaching chicken breast works well, or you can use leftover roasted chicken. Avoid dry chicken as it will make the salad less enjoyable.
Can I make this chicken salad ahead of time?
Yes, it’s best to prepare the salad a few hours in advance and refrigerate. This allows flavors to develop. It can be stored safely in the fridge for up to five days.
What if I don’t have Greek yogurt?
You can use plain regular yogurt with at least 2% fat. Avoid fat-free yogurt as it changes the texture and taste. Greek yogurt is preferred for its thickness and protein content.
Can I replace the nuts with seeds?
Absolutely. Sunflower seeds or pumpkin seeds are good alternatives if you want to avoid nuts or prefer a different texture.
Is this chicken salad suitable for meal prep?
Definitely. It keeps well and makes a convenient, ready-to-eat meal. Portion it into containers for easy lunches or dinners.
How can I make the chicken salad creamier?
Add a bit more mayonnaise or yogurt depending on your preference. Stir well to combine evenly.
Can I freeze leftover chicken salad?
Freezing is not recommended as the fresh ingredients and dressing may separate and lose their texture.
What are some good serving ideas for chicken salad?
Serve over salad greens, with quinoa or brown rice, or in a sandwich on whole wheat bread. It’s also great as a side dish.
Healthy Chicken Salad
Equipment
- Skillet
- Medium Bowl
- Spatula
Ingredients
- 1 lb. cooked chicken cubed (about 3 cups)
- 0.75 cup celery stalks diced (about 3 large stalks)
- 0.25 cup red onion finely chopped
- 0.25 cup parsley or dill finely chopped (optional)
- 1 cup pecans, almonds, or cashews
- 0.5 cup plain yogurt (2% fat or higher)
- 0.25 cup mayonnaise (avocado oil mayo preferred)
- 2 tsp Dijon mustard
- 1 tsp vinegar (any except balsamic)
- 0.5 tsp salt
- ground black pepper to taste
Instructions
- Toast your choice of nuts in a small skillet over low to medium heat until fragrant and lightly browned, about 3-5 minutes. Chop roughly and set aside.
- In a medium bowl, combine the chopped nuts, cubed chicken, diced celery, and finely chopped red onion. Add chopped parsley or dill if desired.
- Prepare the dressing by mixing the plain yogurt, mayonnaise, Dijon mustard, vinegar, salt, and black pepper until smooth.
- Pour the dressing over the chicken mixture and gently fold everything together until well combined.
- For best results, cover and refrigerate the salad for at least two hours before serving to allow flavors to meld.
- Give the salad a quick stir before serving. Enjoy it over greens, in sandwiches, or as a side dish.
Send me this recipe!
Just enter your email below and get it sent straight to your inbox!