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This Apple Chicken Salad is one of those lunches I keep coming back to week after week. Made with Greek yogurt instead of mayo, it’s light, creamy, and packed with 17g of protein per serving, and all in under 10 minutes of prep. The hazelnut and tarragon combo is what makes it genuinely different from any chicken salad you’ve had before.
If you’ve ever stood in your kitchen on a Sunday wondering what you’re actually going to eat for lunch all week, this is the answer. It’s one I make on repeat at home and recommend to my weight loss clients constantly. Healthy eating during a busy week only works if the food is fast, portable, and something you actually look forward to.
What makes this one different from all the other healthy chicken salad recipes is the combination of green apple, hazelnuts, and tarragon. The tartness of the apple balances the buttery richness of the hazelnuts, and the tarragon ties it all together in a way that tastes as if it came from a bistro menu.
Just like in my healthy shrimp salad, I skip the mayo and use full-fat Greek yogurt instead. I find it’s creamier, higher in protein, and keeps the salad from getting watery by day three.
Why You Will Love This Recipe
This apple chicken salad checks every box for a weekday lunch that actually works for you.
- Only 291 calories + 23g protein per serving. One of the lightest chicken salads you’ll find without sacrificing flavor or satisfaction, and with enough to keep you full and focused without the post-lunch energy crash.
- No mayo. Greek yogurt makes it just as creamy and tangy, with the added bonus of extra protein and gut-friendly probiotics.
- A flavor combo you won’t find anywhere else. Hazelnuts and tarragon make this taste like something from a bistro menu, not a sad desk lunch.
- Built for meal prep. Make it on the weekend, portion it out, and lunch is handled through the week.
Table of Contents
Ingredients
- Chicken: Canned, rotisserie, or cooked chicken breast all work well. If using canned, drain and pat dry thoroughly so the salad doesn’t get watery. Rotisserie chicken is my go-to for the fastest prep.
- Greek yogurt: I use Greek yogurt in place of mayo as it has fewer calories and more protein (what I call a bang for your buck protein!). I also use yogurt in my high-protein chicken salad recipe.
- Hazelnuts: This is what makes this recipe different from every other chicken salad out there. Hazelnuts have a buttery, slightly rich flavor that almonds and pecans just don’t bring.
- Green apple: I specifically use green apple here, not red. The tartness balances the rich hazelnuts and creamy yogurt in a way a sweeter apple won’t. Chicken slad with green apples also holds up better in the fridge without browning as quickly.
- Lemon juice: Brightens everything and helps slow the apple from browning. Fresh is best but bottled works in a pinch.
- Tarragon: This mild herb brings a subtle anise flavor. It’s great in chicken salad. If you can’t find it, fresh dill is the best substitute.
For the full list of ingredients with quantities, see the recipe card.
Variations & Dietary Modifications
- Dairy-free or Paleo: Swap the Greek yogurt for a coconut yogurt.
- Nut-free: Leave out the hazelnuts or use sunflower seeds or pumpkin seeds instead.
- Tuna: This apple chicken salad works equally well with canned tuna instead.
- Nut swap: Walnuts or toasted almonds also work well in the salad.
- Different apple: While green apples are ideal for tartness, Honeycrisp or Fuji work well and have a nice crunch and slightly sweeter flavor that works well too.
How to Make Apple Chicken Salad
To get started, drain or pat the chicken dry as added moisture will make the salad watery. Dice the apples into small pieces, so they disperse better throughout the salad mixture. For the hazelnuts, chop coarsely so they bring some texture to the salad.
- Step 1: Place all the ingredients in a mixing bowl.
- Step 2: Stir to combine ingredients. When mixed, divide the salad evenly among three containers and store in the refrigerator until ready to eat.
You really can’t go wrong with this apple chicken salad recipe. It pairs well with a healthy fruit salad or low- calorie pasta salad.
Expert Tips
- Chill first: I highly recommend a 20-30 minute chill. This allows the flavors to meld together and make it taste better. Taste before serving and adjust lemon or salt if needed.
- Storage: Store in an airtight container in the refrigerator for up to 4 days. Do not freeze chicken and apple salad as the Greek yogurt separates when thawed.
- Keep nuts separate if possible: For maximum crunch, add the hazelnuts right before serving. They soften slightly after a day in the fridge (still tasty, just less crunchy).
- Apple browning: Lemon juice in the recipe helps, but for meal prep containers prepped 3+ days ahead, I recommend dicing the apple fresh and adding it to each container on the day of eating.
Serving Suggestions
This chicken salad recipe with apples is one of those recipes that works just about any way you want to eat it. Here are a few of my favorite ways:
- Over greens: My go-to. Just pile it over a bed of mixed greens or arugula for a light, low-carb lunch.
- On bread: Scoop it onto a slice of gluten-free oat bread or high-fiber bread for a classic chicken apple salad sandwich that actually holds up without falling apart.
- In a wrap: Roll it up in a higher fiber wrap or gluten-free tortilla with some extra greens for an easy grab-and-go lunch.
- With a side salad: Pair it with a healthy Greek pasta salad or a butternut squash salad to round out the meal.
- On crackers: Great for a lighter snack or appetizer situation. Chop everything a little smaller so it sits nicely on each cracker.
Apple Chicken Salad Recipe FAQs
Yes! Greek yogurt works as a 1:1 swap for mayo. It’s creamier, higher in protein, and has a tangy flavor that complements the apple and hazelnuts really well. I actually prefer it over mayo due to more bang for your buck protein. You can always add one or two tablespoons of mayo to the yogurt if you like the flavor.
Up to 4 days in an airtight container. If you’re prepping more than 2 days ahead, store the diced apple and hazelnuts separately and stir them in before eating — this keeps the apple from getting soft and the hazelnuts from losing their crunch.
Yes, and I’d actually encourage it. The flavors come together even more after sitting in the fridge for 20–30 minutes. I make a batch on Sunday, and it’s ready to grab all week through Wednesday or Thursday.
I use green apple (Granny Smith) because the tartness balances the buttery hazelnuts and creamy yogurt. If you prefer something sweeter, Honeycrisp or Fuji both work well but the flavor profile will be a little different.
More High-Protein Lunch Recipes
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Apple Chicken Salad
Ingredients
- 15 ounce Chicken, or tuna, water drained
- ½ cup Nonfat Greek Yogurt
- 2 tablespoons Hazelnuts, raw with shell removed and chopped, or nuts of choice
- ½ medium Green Apple, diced
- 2 tablespoons Lemon Juice
- ½ tablespoon Tarragon
Instructions
- Place all ingredients in a mixing bowl and stir to combine well.
- Divide the salad evenly among three meal prep containers and store in the refrigerator until ready to eat.
- Serve on a bed over greens, as a sandwich, in a high fiber wrap or with gluten free crackers, more vegetables or fruit. Really anything you enjoy!
Video
Notes
- Chill first: Rest in the fridge 20–30 minutes before serving. The flavors meld and taste even better. Taste and adjust lemon or salt before eating.
- Hazelnuts: Add right before serving for maximum crunch. They soften slightly after a day in the fridge.
- Apple browning: Lemon juice helps, but for meal prep beyond 3 days, dice the apple fresh and add it to each container the day of.
- Serving: There are 4 servings. 1/4th of the recipe or about 1/2 cup is one serving.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
YUM love easy and take away lunches like this!
This one is a goodie.