Refreshing and satisfying, this Greek yogurt chicken salad brings together lean protein, probiotic-rich yogurt, and fresh vegetables for a meal that’s both nourishing and easy to prepare. It’s a no-cook recipe ideal for busy days, light lunches, or meal prep. By replacing mayonnaise with Greek yogurt, you get all the creaminess without the extra fat—and a boost of calcium and gut-friendly bacteria at the same time.
Why This Recipe Works
- Protein-rich foundation – Using cooked chicken breast and Greek yogurt ensures a high-protein, low-fat base that supports muscle repair and satiety.
- Nutrient-dense ingredients – Celery, red grapes, and almonds provide fiber, antioxidants, and healthy fats.
- Balanced macronutrients – This salad delivers an optimal mix of protein, healthy fats, and complex carbs to keep energy levels stable.
- Customizable for various diets – Easy substitutions make it suitable for gluten-free, dairy-free, or low-carb lifestyles.
- Quick and practical – Made entirely without cooking, it’s ideal for prepping ahead or assembling fresh in under 15 minutes.
Ingredients
- 2 cups cooked chicken breast, diced or shredded
- 1 cup plain nonfat Greek yogurt
- 1 tbsp olive oil
- 1 tbsp lemon juice (freshly squeezed)
- 1 tsp Dijon mustard
- 1/4 tsp garlic powder
- 1/4 tsp salt
- 1/4 tsp black pepper
- 1/2 cup diced celery
- 1/2 cup halved red grapes
- 1/4 cup chopped almonds or walnuts
- 2 tbsp chopped parsley
(Optional additions: 1/4 cup diced red onion, 1/4 tsp smoked paprika, or 1/2 apple chopped for sweetness.)
Equipment Needed
- Large mixing bowl
- Measuring cups and spoons
- Spoon or spatula
- Cutting board
- Knife
- Airtight container for storage
Instructions
Step 1: Prepare the Chicken
Use pre-cooked chicken breast—rotisserie, grilled leftovers, or poached chicken all work well. Dice or shred the chicken into bite-sized pieces. Aim for uniformity so each spoonful has balanced texture.
If using refrigerated chicken, allow it to sit at room temperature for a few minutes before mixing. This prevents the yogurt from tightening up when combined.
Tip #1: For meal prep, poach several chicken breasts in advance and store them in the refrigerator for up to four days. It ensures consistent texture and easy grab-and-go protein.
Step 2: Make the Dressing
In a large mixing bowl, whisk together the Greek yogurt, olive oil, lemon juice, Dijon mustard, garlic powder, salt, and black pepper until smooth. The olive oil adds richness while helping fat-soluble nutrients absorb more efficiently.
The dressing should be creamy but light, with a tangy finish from the yogurt and lemon. Adjust salt or lemon juice as needed for your taste preference.
Step 3: Combine the Ingredients
Add the diced chicken, celery, red grapes, almonds, and parsley into the bowl with the dressing. Use a spatula or large spoon to gently fold everything together until evenly coated.
Take your time mixing—gentle folding keeps the ingredients intact, preventing mushy chicken or crushed grapes.
Tip #2: For extra crunch, mix in the nuts just before serving rather than during storage. This keeps their texture crisp.
Step 4: Chill and Serve
For best flavor, cover and refrigerate the salad for at least 30 minutes before serving. This allows the flavors to blend and the dressing to slightly thicken.
Serve chilled on whole grain bread, lettuce wraps, or over a bed of mixed greens. It’s equally satisfying on its own as a protein-packed snack.
Tip #3: Portion out into meal-prep containers for easy lunches throughout the week. It holds well for up to 3 days when stored in an airtight container.
Tips and Tricks
Choose the Right Yogurt
Use thick, unsweetened Greek yogurt for best results. Low-fat or nonfat yogurt works, but if you prefer a creamier texture, use 2% fat yogurt. Avoid flavored versions, as added sugars can overpower the savory ingredients.
Boost Healthy Fats
If you’re following a Mediterranean or balanced macro plan, don’t skip the olive oil and nuts. Both provide monounsaturated fats that support heart health and help the body absorb fat-soluble vitamins like A and K.
Add Crunch and Fiber
Celery adds texture and fiber, but you can substitute with diced cucumber or chopped apple. These variations keep the salad refreshing while boosting hydration and digestion benefits.
Make It Dairy-Free
For a dairy-free alternative, use unsweetened coconut yogurt or a cashew-based yogurt. Check for live cultures to retain the probiotic benefits found in traditional Greek yogurt.
Extend Shelf Life
Keep the salad stored in airtight containers in the fridge and avoid freezing—it affects texture. To revive after refrigeration, stir in a small spoonful of yogurt before serving.
Recipe Variations
- Avocado Greek Yogurt Chicken Salad: Replace half of the yogurt with mashed avocado for a creamier, richer consistency packed with potassium and healthy fats.
- Mediterranean Style: Add chopped cucumbers, Kalamata olives, and crumbled feta for a Greek-inspired twist.
- Curry Chicken Salad: Mix in 1 tsp curry powder and 1/4 cup diced apple for a warm spice flavor and subtle sweetness.
- Spicy Protein Boost: Add 1/2 tsp cayenne or a drizzle of hot sauce for heat. The yogurt base softens the spice without overwhelming.
- Low-Carb Wraps: Serve in romaine lettuce leaves or low-carb tortillas for a filling but carb-conscious meal.
Frequently Asked Questions
Is Greek yogurt healthier than mayonnaise in chicken salad?
Yes. Greek yogurt provides protein, calcium, and probiotics while cutting the saturated fat typically found in mayonnaise. It also reduces calorie content by nearly half per serving without sacrificing creaminess.
Can I make this recipe ahead of time?
Absolutely. Greek yogurt chicken salad can be stored in the refrigerator for up to 3 days. For meal prep, keep toppings like nuts or fruit separate until serving to maintain texture.
How can I make it higher in protein?
Add an extra 1/2 cup of diced chicken or mix in 1 scoop of unflavored collagen peptides. Using 2% Greek yogurt instead of nonfat also increases protein and creaminess.
What can I serve this chicken salad with?
Serve it in whole-grain pita pockets, lettuce cups, or over quinoa for a complete meal. It also pairs well with sliced avocado or whole grain crackers for a balanced snack.
Is this recipe suitable for weight management?
Yes. It’s high in lean protein and moderate in healthy fats, keeping you full longer. Portion control is easy—one cup typically contains around 200–250 calories depending on ingredient variations.
Summary
This Greek yogurt chicken salad is a quick, no-cook solution for balanced eating. It combines lean chicken, nutrient-rich yogurt, and fresh produce into one bowl, offering protein, probiotics, and crunch in every bite. It’s versatile, easy to adapt to dietary preferences, and a great example of how nutritious meals can also be simple and satisfying.
Healthy Greek Yogurt Chicken Salad for Everyday Nutrition
Course: Cooking4
servings15
minutes300
kcalIngredients
2 cups cooked chicken breast, diced
1 cup plain Greek yogurt
1 tbsp olive oil
1 tbsp lemon juice
1 tsp Dijon mustard
1/4 tsp garlic powder
1/4 tsp salt
1/4 tsp pepper
1/2 cup diced celery
1/2 cup halved red grapes
1/4 cup chopped almonds
2 tbsp parsley
Directions
- Combine Greek yogurt, olive oil, lemon juice, Dijon, and seasonings in a large bowl.
- Add chicken, celery, grapes, almonds, and parsley. Mix gently until coated.
- Chill for 30 minutes before serving.
- Serve on bread, lettuce wraps, or over greens. Store refrigerated up to 3 days.
Joseph Hudson has been raising chickens for over 15 years. In 2018, he completed the Agriculture & Natural Resources program at Mt. San Antonio College. He currently raises over 1400 chickens on his 7.5-hectare farm. He keeps sharing his experience on raising healthy and happy chickens on Chicken Scratch The Foundry.
