Lean and Light Low-Calorie Chicken Salad for Healthy Eating

Aiming to eat lighter doesn’t mean sacrificing flavor, satisfaction, or nutrition—and this low-calorie chicken salad is proof. With a smart balance of lean protein, crisp vegetables, and a creamy yet wholesome dressing, it’s the kind of meal that keeps you energized and feeling full without weighing you down. Whether you’re following a calorie-controlled plan, meal prepping for busy weeks, or simply trying to eat more mindfully, this chicken salad makes it easy to stay on track—and enjoy every bite.

Why This Recipe Works

• High in Protein, Low in Calories: Using skinless chicken breast and Greek yogurt ensures you’re getting a protein-packed salad that supports satiety and muscle recovery, without unnecessary fats or sugars.
• Nutrient-Dense Ingredients: Every ingredient—from crunchy celery to heart-healthy almonds—brings both flavor and function, providing fiber, vitamins, and minerals in a low-calorie package.
• No Cooking Required: Use pre-cooked or rotisserie chicken for a simple, heat-free assembly. Ideal for quick lunches, hot days, or prepping ahead.
• Customizable for Dietary Needs: This base recipe is gluten-free, and it’s easy to adapt for dairy-free, paleo, or keto diets with a few simple swaps.
• Meal-Prep Friendly: It stores well in the fridge for up to 3 days, making it a great option for weekday lunches or a light dinner rotation.

Ingredients

• 2 cups cooked chicken breast, shredded or diced (skinless, boneless)
• ½ cup plain nonfat Greek yogurt
• 1 tbsp light mayonnaise (optional, for texture balance)
• 1 tbsp Dijon mustard
• 1 tsp apple cider vinegar
• ½ tsp garlic powder
• ½ tsp salt
• ¼ tsp black pepper
• 1 celery stalk, finely chopped
• ¼ cup red onion, finely chopped
• ¼ cup diced cucumber or green apple (adds crunch and freshness)
• 2 tbsp sliced almonds (optional for texture and healthy fat)
• 1 tbsp chopped fresh parsley or dill (optional, for freshness)
• Optional serving suggestions: romaine leaves, whole grain crackers, or lettuce cups

Equipment Needed

• Mixing bowl
• Cutting board and sharp knife
• Measuring cups and spoons
• Spoon or spatula
• Airtight container (for storage or meal prep)

Instructions

Step 1: Choose the Right Chicken

For the leanest option, use skinless, boneless chicken breast that’s been grilled, baked, poached, or leftover from a rotisserie. Shred or dice it finely to create even distribution in every bite. Aim for about 2 cups of cooked meat. Tip: If you’re short on time, canned chicken breast in water (drained well) can work in a pinch, though freshly cooked chicken offers better texture and less sodium.

Step 2: Make the Lighter Dressing

In a large mixing bowl, whisk together the Greek yogurt, Dijon mustard, apple cider vinegar, garlic powder, salt, and black pepper. For extra creaminess, stir in a tablespoon of light mayo—this keeps the “classic chicken salad” mouthfeel without adding significant fat or calories. The yogurt provides probiotics and protein, while the mustard and vinegar give tang and depth.

Step 3: Add Crunch and Nutrients

Fold in the chopped celery, red onion, cucumber (or green apple), and almonds. These add crunch, fiber, and essential micronutrients like potassium, vitamin C, and healthy monounsaturated fats. Fresh herbs like parsley or dill are optional but recommended for a pop of freshness and visual appeal. Tip: If prepping ahead, leave the almonds out until just before serving to keep them crunchy.

Step 4: Combine with Chicken and Chill

Add your shredded chicken to the bowl and gently fold until everything is evenly coated. Make sure each piece of chicken is surrounded by the light dressing. Taste and adjust seasoning as needed—some may prefer a touch more mustard or a pinch of sea salt. Cover and refrigerate for at least 30 minutes. Chilling allows flavors to meld and improves texture.

Step 5: Serve with Intention

This low-calorie chicken salad is incredibly versatile. Serve it in lettuce wraps, over a bed of baby greens, in a whole grain wrap, or with sliced cucumber “chips” for scooping. It’s satisfying without being heavy and makes a perfect lunch, light dinner, or post-workout meal. Tip: For extra volume without many extra calories, add chopped romaine or shredded cabbage just before serving.

Tips and Tricks

Choose Lean Proteins Thoughtfully

Chicken breast is the gold standard for low-calorie, high-protein salads. Always trim visible fat and avoid heavily seasoned or brined cuts if monitoring sodium.

Yogurt vs. Mayo

Using Greek yogurt saves 50–100 calories per serving compared to mayo, while adding protein and gut-friendly probiotics. A touch of light mayo is optional for creaminess, but entirely skippable if you’re staying ultra-clean.

Add Fruit for Freshness

Diced green apples, grapes, or even a few pomegranate seeds can add natural sweetness without sugar overload. Just be sure to measure—fruit can increase total carbs if you’re counting.

Avoid Hidden Calories

Store-bought rotisserie chicken can be salty and sometimes seasoned with oil or sugar. For the cleanest option, cook your own chicken and season simply with herbs, lemon, or black pepper.

Store Smart

This chicken salad keeps well in the fridge for up to 3 days in an airtight container. Keep lettuce or wraps separate until ready to serve for the best texture. Avoid freezing, as the yogurt-based dressing doesn’t thaw well.

Recipe Variations

• Dairy-Free Option: Swap Greek yogurt for plain unsweetened almond milk yogurt or a mashed avocado base with lemon juice and garlic.
• Keto-Friendly Version: Skip the apple or fruit, increase the mayo, and use full-fat Greek yogurt. Serve on leafy greens or in an avocado half.
• Paleo/Whole30 Adaptation: Replace yogurt with compliant mayo (like avocado oil-based), skip any sweet ingredients, and serve in lettuce wraps.
• Mediterranean Twist: Add chopped olives, cherry tomatoes, cucumber, and a sprinkle of feta for a tangy, herb-forward variation.
• Southwest Style: Stir in cumin, lime juice, diced bell pepper, and chopped cilantro. Serve in romaine boats with avocado slices.

Frequently Asked Questions

How many calories are in a serving of low-calorie chicken salad?
It depends on exact ingredients and portion size, but a typical ½-cup serving of this recipe is about 150–180 calories, with 20–25 grams of protein, under 8 grams of fat, and low carbohydrates.

Can I make this without yogurt or mayo?
Yes! Mashed avocado or even hummus can provide a creamy base with healthy fats. You can also try a tahini-lemon blend for a Mediterranean-inspired, dairy-free dressing.

What’s the best way to meal prep this recipe?
Divide the chicken salad into 4–5 airtight containers and store in the fridge. Keep lettuce leaves or wraps separate to prevent wilting. It’s perfect for grab-and-go lunches or light dinners.

Is this chicken salad good for weight loss?
Yes, when eaten as part of a balanced, calorie-controlled diet. It’s high in protein, low in refined carbs, and helps keep you full without excess fat or sugar.

Can I add beans or grains for more fiber?
Absolutely. Chickpeas or cooked quinoa make great additions for extra fiber and plant-based protein. Just keep in mind the calorie increase if you’re counting.

Summary

This low-calorie chicken salad proves that healthy eating doesn’t have to be bland or boring. With lean protein, crisp veggies, and a creamy-yet-light dressing, it’s a smart and satisfying choice for lunch, dinner, or snack time. Make it once, and you’ll want it in your weekly rotation for meals that nourish without compromise.

Lean and Light Low-Calorie Chicken Salad for Healthy Eating

Recipe by Joseph HudsonCourse: Cooking

Servings

4

servings

Prep time

15

minutes

Cooking timeminutes

Calories

300

kcal

Ingredients

• 2 cups cooked chicken breast, shredded

• ½ cup plain nonfat Greek yogurt

• 1 tbsp light mayonnaise (optional)

• 1 tbsp Dijon mustard

• 1 tsp apple cider vinegar

• ½ tsp garlic powder

• ½ tsp salt

• ¼ tsp pepper

• 1 celery stalk, chopped

• ¼ cup red onion, chopped

• ¼ cup diced cucumber or green apple

• 2 tbsp sliced almonds (optional)

• 1 tbsp chopped parsley or dill

Directions

• In a bowl, whisk together yogurt, mustard, vinegar, garlic powder, salt, and pepper.
• Add chicken, celery, onion, cucumber or apple, almonds, and herbs. Stir to coat.
• Chill for 30 minutes before serving.
• Serve with lettuce wraps, crackers, or salad greens.

Joseph Hudson

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.