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This Healthy Chicken Salad is made with Greek yogurt, grapes, and bell peppers high-protein, mayo-free, and egg-free. It's easy to make, perfect for meal prep, and a great quick meal, light lunch, or appetizer. Even better, it's Low-Carb + Gluten-Free + Low-Calorie
Quick to prep, this high-protein chicken salad takes just 10 minutes and it's insanely delicious! You get a nice crunch from the bell pepper and a slight sweetness from the grapes.
The sage and thyme give it a touch of freshness. I love sneaking in herbs and spices for depth and flavor. You don't know they're there, but you miss them when they're not!
One of the biggest hurdles my nutrition clients have is finding ways to increase protein. It's a must for weight loss and something we need as we age! I work with clients to identify ways they can add protein to their meals and snacks, and this healthy chicken salad recipe is an easy way to do that.
Love chicken salad? Try these Healthy Chicken and Tuna Salad Recipes next!
Why You Will Love This Healthy Chicken Salad Recipe
- Great Flavor: From sweet, juicy grapes and crisp bell peppers plus the fresh herbs infuse this Greek yogurt chicken salad with satisfying flavors.
- Easy and Perfect for Meal Prep: Whip a batch quickly or easily to enjoy right away or to use throughout the week.
- Versatile Dish: You can easily adjust the flavors and seasonings to your own preferences and even better this chicken salad is great on its own or enjoyed as a sandwich or wrap.
Ingredients
Here's a look at the simple ingredients to make chicken salad without mayo!
- Chicken breast: Canned chicken breast in water makes this an easy chicken salad recipe. You can also use rotisserie chicken, leftover chicken breast, or cook some chicken breasts fresh if you prefer. You will need about 2 cups of chicken.
- Greek yogurt: Make sure to use plain, unsweetened yogurt. It replaces the mayo in the traditional chicken salad recipe.
- Green bell pepper: This adds a nice crunch to the chicken salad as well as some sweet bell pepper flavors. Feel free to use another color pepper if you prefer.
- Red grapes: For sweetness! Make sure to use seedless.
- Herbs: Dried sage and thyme add aroma and flavor.
- Lemon juice: Use fresh if available though bottled lemon juice will work just fine.
Variations
- Swap the Chicken for Tuna. The ingredients work just as well with tuna or even canned salmon.
- Different Veggies: Feel free to swap the green bell pepper for other veggies. Onions, celery, and grated carrots are just a few that will also work well.
- Fresh Herbs: Feel free to swap the dried herbs for fresh if you want. You will need to use more for similar flavors.
- Add Some Apples. Instead of the grapes chop up your favorite apples. Diced apple adds a similar sweetness found in the grapes but has a crunchier texture.
How to Make Healthy Chicken Salad
Step 1: Combine the drained canned chicken plus all the other ingredients in a bowl.
Step 2: Mix together well and enjoy as a sandwich immediately or pack it up for later.
What to Serve with Chicken Salad
Enjoy your chicken salad on some bread -- toasted or untoasted -- sliced or a roll! You can also wrap it up in a tortilla, these cauliflower tortillas, or enjoy it in a lettuce wrap.
Add it to a salad plate or bowl along with some healthy Greek pasta salad, tabbouleh quinoa salad, or Asian broccoli salad.
It's also great with dippers such as baked chips, crackers, or fresh veggies. Pack it up to carry along as a healthy snack or lunch box.
Expert Tips
- Store: Store your leftovers in an airtight container for up to four days. You may want to stir in a bit more Greek yogurt if it seems a bit dry after sitting in the fridge. It's not recommended to freeze it.
- Adjust the Seasonings: Taste after everything is mixed together and feel free to add more seasonings to your own tastes.
- Making Substitutions: Swapping the ingredients may change the nutrition. It may not matter if you change the veggies or grapes but using a different type of chicken or mayo instead of the Greek yogurt will impact the nutrients.
Recipe FAQs
I love using canned chicken which requires zero cooking but if you prefer to cook the chicken I suggest roasting it or using this method for making shredded chicken in the Instant Pot. Make sure once it's done cooking you cool it completely before adding the yogurt and other ingredients.
Greek yogurt is my secret weapon -- especially here in this recipe. You can also use a mixture of Greek yogurt and some blended cottage cheese to replace the mayo. Even adding in some nuts, sunflower seeds, or hemp seeds are a few other ways to add texture and boost the protein in chicken salad.
More Healthy Salad Recipes
Healthy Chicken Salad (High Protein)
Ingredients
- 12 ounces Chicken Breast canned in water
- ½ cup Greek Yogurt
- ½ cup Green Bell Pepper diced
- 1/2 cup Red Grapes sliced in half
- ½ teaspoon Sage
- 1 teaspoon Thyme
- 1 tablespoon Lemon Juice
Instructions
- Drain the water from the chicken then add all the ingredients to a bowl to combine.
- Divide the mixture into four servings. Serve cold as a sandwich or as a salad.
Notes
- Store: Store your leftovers in an airtight container for up to four days. You may want to stir in a bit more Greek yogurt if it seems a bit dry after sitting in the fridge. It's not recommended to freeze it.
- Adjust the Seasonings: Taste after everything is mixed together and feel free to add more seasonings to your own tastes.
- Making Substitutions: Swapping the ingredients may change the nutrition. It may not matter if you change the veggies or grapes but using a different type of chicken or mayo instead of the Greek yogurt will impact the nutrients.
Nutrition
I made this for a quick grab and go and for weekends for a cool lunch. But...I used powdered sage and thyme and have to say I was not a fan. Way too overpowering with seasoning for this. Maybe I didn't understand that it should have been fresh or dried instead of powdered. I would make it again if there was a different seasoning discipline. I was thinking maybe add some buffalo sauce to kick it up??? Easy to assemble.
Powdered and dry seasonings are accurate. However, some individuals are very sensitive to seasonings and just depending on the person it may not be for your taste buds. Some individuals even have genetically a disposition to being adverse to certain seasonings. You can either omit them or I have a buffalo chicken salad version of this here: https://skinnyfitalicious.com/greek-yogurt-buffalo-chicken-salad/
Try dill and ranch seasoning. I also like chopped celery and apple in mine!
Thank You so vey much for these recipes. I would be lost without them
Hi Megan. My name is Jason from Mississippi. I was looking for some high protein recipes the other night that could be made with chicken salad and your site was suggested. After navigating through your site I was left very impressed. Your site, very professionally managed, very informative but I can also see the time, care and effort you put into it and that tells me that there is a individuality about you that many of your contemporaries don't. And that sets your site apart from the rest. Thank you for the work and dedication you put into your craft so that your followers can be better informed about their healthy food choices. I was wondering if you had a cook book of your own recipes? After a long and grueling last two years, health wise. I am finally ready to start my exercise program and I would like to incorporate the healthiest, high protein meals I can find for lunch and evening meals. You see,,, I suffered a heart attack two years ago and as a result of my heart attack I lost most of my vision(about 80%)when I hemoraged during the heart attack and ruptured all the nerves and blood vessels in both eyes. Finally after two years I have gotten most of my vision back. So my commitment to dieting is not just about a diet or weight reduction but I know that this will be a lifestyle change from here on out.
Thank You for what you do and keep up the excellent work..... Jason
Hi Jason! Thanks for commenting and sharing your story here. I'm sure many other readers can relate to your health journey. Just know you have the power to turn this around for yourself. I DO have a cookbook being released July 2020. Follow me on my Facebook page and Instagram because pre-orders will be happening soon!
I would use less sage and thyme because the amount in the recipe is overpowering imho. Otherwise, the recipe is solid! Thanks!
How much is a serving size?
1/4 of the recipe is a serving.
Can I use dried sage and thyme for this?
I'm sure any herbs would be great!
I just love your colourful and healthy meals. Keep em coming.
Aww thank you so much!