The BEST Healthy Chicken Salad Recipe

Introduction

Creamy, crunchy, and bursting with flavor, this is The Best Easy Healthy Chicken Salad With Greek Yogurt. After testing countless versions, I perfected this recipe to be a lighter, protein-packed lunch that doesn’t sacrifice richness. The secret is a tangy, yogurt-based dressing that clings beautifully to every bite of tender chicken, sweet grapes, and crunchy pecans.

Ingredients

The magic of this simple chicken salad recipe lies in its fresh, contrasting textures and flavors. Using high-quality, plain Greek yogurt is key for a creamy base without excess fat.

• 2.5 cups cooked, diced or shredded chicken
• 3 stalks of celery – about 1/2 cup diced
• 1 cup sliced grapes (red or green)
• 1/3 cup chopped pecans (or walnuts)
• 1/3 cup chopped red onion
• 1/2 cup plain Greek yogurt
• 1/4 cup mayo (or substitute with more Greek yogurt)
• 1 tablespoon Dijon mustard
• 1 teaspoon lemon juice
• 1-2 teaspoon fresh lemon zest
• Salt and pepper – to taste

Timing

Prep Time	15 minutes
Cook Time	0 minutes*
Total Time	15 minutes

Context: This recipe is a true 15-minute meal if you start with pre-cooked chicken, making it about 50% faster than recipes requiring poaching. It’s the ultimate make-ahead lunch option, as the flavors meld and improve in the fridge.

Step-by-Step Instructions

Step 1 — Prepare Your Chicken

If your chicken isn’t already cooked, roast or poach it until it reaches an internal temperature of 165°F. Let it cool completely, then dice or shred it into bite-sized pieces. In my tests, shredding creates a better texture that holds the creamy dressing. You’ll need about 2.5 cups total.

Step 2 — Chop the Vegetables and Fruit

Finely dice the celery and red onion. Slice the grapes in half lengthwise. Chopping the pecans releases their oils for maximum flavor. (Pro tip: For a milder onion flavor, soak the chopped red onion in cold water for 5 minutes, then drain).

Step 3 — Make the Creamy Dressing

In a medium bowl, combine the Greek yogurt, mayo, Dijon mustard, lemon juice, and lemon zest. Whisk until completely smooth and emulsified. Unlike a vinaigrette, emulsifying here means thoroughly blending the fats and acids for a uniform, creamy consistency.

Step 4 — Combine All Ingredients

Add the diced chicken, celery, grapes, pecans, and red onion to the bowl with the dressing. Using a large spatula or spoon, gently fold everything together. Be thorough but gentle to avoid crushing the grapes or over-mixing the chicken.

Step 5 — Season to Perfection

Taste the salad mixture. Season generously with salt and freshly ground black pepper. I’ve found that the dressing needs a good pinch of salt to make all the flavors pop. Remember, you can always add more, but you can’t take it out.

Step 6 — Chill and Serve

For the best flavor, cover the bowl and refrigerate your healthy chicken salad for at least 30 minutes before serving. This chilling time allows the ingredients to get acquainted and the dressing to fully penetrate the chicken. Serve on bread, in lettuce wraps, or with crackers.

Nutritional Information

Calories	~320
Protein	28g
Carbohydrates	12g
Fat	18g
Fiber	2g
Sodium	~280mg

This easy chicken salad is a high-protein, nutrient-dense meal, providing a good source of Vitamin C from the grapes and lemon, and iron from the chicken and pecans. Note: Estimates are based on the listed ingredients and a typical serving size. Values may vary with specific brands or substitutions.

Healthier Alternatives

• Swap mayo for all Greek yogurt — For a nearly fat-free, high-protein dressing with extra tang.
• Use canned tuna or chickpeas — An easy protein swap for a tuna salad or a vegetarian chickpea salad.
• Replace grapes with diced apple — Offers a similar sweet crunch with a different seasonal flavor.
• Use sunflower seeds instead of pecans — A great nut-free alternative that adds crunch and healthy fats.
• Opt for green onions — For a milder, sweeter onion flavor without the sharpness of red onion.
• Add fresh herbs like dill or tarragon — Introduces bright, aromatic notes without adding calories.
• Serve in lettuce cups or on cucumber rounds — Creates a delicious, low-carb, gluten-free vessel.

Serving Suggestions

• Classic sandwich on whole-grain bread, sourdough, or a croissant.
• Protein-packed lettuce wraps using butter lettuce or romaine hearts.
• As a salad topper over a bed of fresh spinach or mixed greens.
• With whole-grain crackers or sliced bell peppers for a quick snack.
• Stuffed into a ripe avocado half for a creamy, healthy fat boost.
• Perfect for picnics, potlucks, or a quick desk lunch.
• Pair with iced green tea, sparkling water with lemon, or a crisp Sauvignon Blanc.

This versatile chicken salad recipe shines for weekly meal prep. In the summer, serve it chilled with fresh berries; in the fall, try it with a side of roasted sweet potato wedges.

Common Mistakes to Avoid

• Mistake: Using warm chicken. Fix: Always cool cooked chicken completely to prevent a watery, soggy salad.
• Mistake: Not emulsifying the dressing. Fix: In Step 3, whisk the yogurt, mayo, and mustard vigorously until perfectly smooth for the creamiest consistency.
• Mistake: Over-mixing after adding grapes. Fix: Fold gently with a spatula to keep the grapes intact and the texture light.
• Mistake: Skipping the chill time. Fix: Refrigerate for at least 30 minutes so the flavors fully meld and penetrate the chicken.
• Mistake: Underseasoning the dressing. Fix: Taste and season aggressively in Step 5; the yogurt base needs ample salt and pepper to shine.
• Mistake: Chopping ingredients too large. Fix: Aim for uniform, bite-sized pieces so every forkful has a perfect balance of all components.
• Mistake: Using thin, watery yogurt. Fix: Always use thick, plain Greek yogurt (full-fat or 2%) for a rich, stable base that won’t separate.

Storing Tips

• Fridge: Store in an airtight container for up to 5 days. The flavors often taste even better by day two.
• Freezer: Freezing is not recommended for this best healthy chicken salad, as the yogurt-based dressing and crunchy vegetables will separate and become watery upon thawing.
• Reheat: This salad is meant to be served cold. Do not reheat. Always keep refrigerated below 40°F until serving.

For optimal meal prep, store the creamy dressing separately and combine with the chicken and veggies the night before or the morning you plan to eat it. This keeps the pecans crisp and the grapes fresh for up to 6 days.

Conclusion

This truly is The Best Easy Healthy Chicken Salad With Greek Yogurt because it delivers incredible flavor and texture without the heaviness. It’s the perfect make-ahead solution for busy weeks. For another light and flavorful meal, try this Honeycrisp Apple and Feta Salad Recipe. Give this recipe a try and share your favorite way to serve it in the comments!

Frequently Asked Questions

How many servings does this healthy chicken salad recipe make?

This recipe yields about 4 generous servings, perfect for meal prep or a family lunch. A standard serving is roughly 1 cup, but it can easily be stretched to 5-6 smaller portions if used as a sandwich filling or salad topper. For a larger crowd, simply double all ingredients.

What can I use instead of Dijon mustard in the dressing?

You can substitute an equal amount of whole-grain mustard for a similar tang with more texture, or use 1/2 teaspoon of dry mustard powder. Yellow mustard works in a pinch but will impart a sharper, more vinegar-forward flavor. I’ve tested both and find that whole-grain mustard is the best alternative for maintaining complexity.

Why did my chicken salad become watery after storing it?

This usually happens if the chicken or vegetables weren’t completely dry before mixing, or if the salad wasn’t chilled in a sealed container. According to food safety guidelines, condensation can also form if the salad is repeatedly taken in and out of the fridge. To prevent this, pat all ingredients dry and store in an airtight container with a paper towel on top to absorb excess moisture.

Print

The BEST Healthy Chicken Salad

Print Recipe

• Author: Dorothy Miler

Ingredients

Scale 1x2x3x

• 2.5 cups cooked, diced or shredded chicken
• 3 stalks of celery – about 1/2 cup diced
• 1 cup sliced grapes
• 1/3 cup chopped pecans
• 1/3 cup chopped red onion
• 1/2 cup plain Greek yogurt
• 1/4 cup mayo
• 1 tablespoon Dijon mustard
• 1 teaspoon lemon juice
• 1–2 teaspoon fresh lemon zest
• Salt and pepper – to taste

Instructions

1. – add them to a water-filled bowl with 1 teaspoon of baking soda stirred in and let them sit for about 5 minutes. Then rinse and dry them before you slice them. This removes the film on the grapes making them more flavorful.
2. – Add the grapes to a medium bowl with the rest of the salad ingredients and toss everything together until well combined into a creamy, chunky chicken salad.
3. – you can serve this salad immediately or store it for a few hours before serving.