Easy and low fat Healthy Chicken Salad Recipe that is a must for hot summer days, healthy lunches and quick dinner. Low in calories and sodium with Greek yogurt and a touch of mayo this lightened up version retains all the flavor of a classic chicken salad.
Chicken salad is packed with lean protein, vitamins, and minerals, and it can certainly be part of a healthy meal and an overall healthy diet.
How to Make Healthy Chicken Salad
Here is a quick overview how to make healthy chicken salad step by step. Find full recipe card with measurements below.
- Cook chicken breasts if you don’t have leftovers already from meal prepping. Air fry chicken breast or make Instant Pot shredded chicken breast. If you love dark meat, you can use baked chicken thighs.
- Toast nuts in a small skillet on low-medium heat just until fragrant and brown-ish. You will smell them. Cool and chop.
- Combine all ingredients in a large bowl: Toasted pecans, chicken, celery, onion, parsley, yogurt, mayo, mustard, vinegar, salt and pepper. Stir gently to mix and adjust salt to taste, if necessary.
- Refrigerate for at least 2 hours as this salad tastes best cold. Just like avocado egg salad or healthy potato salad.
Prepare this best chicken salad in the world and serve it in one of our favorite ways. Sky is the limit!
Healthy Chicken Salad Recipe
My goal with this healthy chicken salad was to keep it super simple, so we can pull it off any time. Cold salad with creamy texture, crunchy celery and red onion, this healthy salad recipe is flavorful, protein packed and tasty.
During our Southern California road trip I had chicken salad for quick lunch at Legoland. While an 8 oz serving cost US $10 and made my teeth cringe from sodium, it was extremely satisfying in 115 degrees F heat. Of course, I kept thinking we can do better, of course.
Traditional chicken salad with mayo contains 310 calories, 25 grams of fat and 700 milligrams of sodium per 1/2 cup serving. Yikes! Our healthy chicken salad recipe contains only 145 calories, 11 grams of fat and 186 grams of sodium. That’s a huge nutrition difference.
Swapping plain Greek yogurt with just a touch of mayo for all mayo makes this a healthier chicken salad that has authentic taste while at the same time easy on your waistline!
Also, using homemade lean baked chicken breast vs. store bought rotisserie chicken reduces sodium a lot. We often skip store-bought and make our own Instant Pot whole chicken.
How to Make Chicken Salad | Chicken Salad Recipe | Lunch Ideas | Canned Chicken Recipes
FAQ
Is chicken salad actually healthy?
How many carbs are in white meat chicken salad?
|
Nutrition Facts
|
|
|
Cholesterol 65mg
|
22%
|
|
Sodium 620mg
|
27%
|
|
Total Carbohydrates 8g
|
3%
|
|
Dietary Fiber 0g
|
0%
|
Is adding chicken to salad healthy?
Does white meat have more protein?
Can you eat white meat in a chicken salad?
Dark meat, which comes from chicken legs, contains a lot of connective tissue and fat, making it extra juicy and delish when enjoyed warm but unappealing and chewy straight from the fridge. So, white meat in our chicken salad it is, but with one caveat: It must not be overcooked!
Is chicken salad healthy?
Chicken salad is certainly considered to be healthy and a nutritious choice. The type of chicken, the ingredients added to the salad also impacts nutrition. Choosing a lean portion(such as chicken breast) has less of cholesterol and saturated fats. Chicken is a good source of protein. It thus promotes healthier bones, aids weight loss and is heart friendly. Adding of toppings such as mayonnaise, olive oils can add on to the calories making it not so healthy. Incorporating vegetables helps improve the palatability and increase the vitamin and the mineral and the fiber content making it more delicious and wholesome.
Is white meat chicken good for You?
White-meat chicken isn’t lacking in nutrition and provides plenty of protein, phosphorus and B vitamins. According to the National Institutes of Health, phosphorus is a key component of your bones, teeth and DNA. B vitamins are necessary for making energy and are crucial to your brain and nervous systems .
Is white meat in chicken salad overcooked?
So, white meat in our chicken salad it is, but with one caveat: It must not be overcooked! If you need a little assistance with that, follow our foolproof method for properly poaching breasts. Because poaching is a “wet” method of cooking it guards against overcooked breasts.