Introduction

Creamy, crunchy, and bursting with flavor, this is The Best Easy Healthy Chicken Salad With Greek Yogurt you’ll make. I’ve perfected this recipe through countless tests to achieve the ideal balance of tangy, sweet, and savory without the heaviness of traditional mayo-based versions. It’s a protein-packed lunch that feels both indulgent and nourishing.

Ingredients

The magic of this simple chicken salad lies in the quality and contrast of its components. Crisp celery, juicy grapes, and toasted pecans create a delightful texture symphony.

• 2.5 cups cooked, diced or shredded chicken (rotisserie chicken works perfectly)
• 3 stalks of celery – about 1/2 cup diced
• 1 cup sliced grapes (red or green)
• 1/3 cup chopped pecans (or walnuts)
• 1/3 cup chopped red onion
• 1/2 cup plain Greek yogurt (full-fat for creaminess, non-fat for lighter option)
• 1/4 cup mayo
• 1 tablespoon Dijon mustard
• 1 teaspoon lemon juice
• 1-2 teaspoon fresh lemon zest
• Salt and pepper – to taste

Timing

Prep Time	15 minutes
Cook Time	0 minutes*
Total Time	15 minutes

Context: This recipe is over 50% faster than cooking chicken from scratch, making it a true 15-minute meal. It’s the ultimate make-ahead option; the flavors meld beautifully when chilled for a few hours, making it perfect for meal prep or a quick weekday lunch.

Step-by-Step Instructions

Step 1 — Prepare Your Ingredients

Dice the celery and red onion, slice the grapes in half, and roughly chop the pecans. If your chicken isn’t already cooked and shredded, do that now. (Pro tip: Using two forks is my go-to method for easily shredding cooled chicken.) Having everything prepped and ready makes assembly a breeze.

Step 2 — Make the Creamy Dressing

In a medium mixing bowl, combine the Greek yogurt, mayo, Dijon mustard, lemon juice, and lemon zest. Whisk until completely smooth and emulsified. I’ve found that adding the zest here, rather than later, infuses the entire dressing with bright citrus flavor.

Step 3 — Combine Chicken and Vegetables

Add the diced chicken, celery, red onion, and sliced grapes to the bowl with the dressing. Using a large spoon or spatula, gently fold everything together until the chicken and veggies are evenly coated. Be careful not to over-mix and crush the grapes.

Step 4 — Fold in the Pecans

Add the chopped pecans to the mixture and fold them in. (Pro tip: Adding nuts last helps them retain their satisfying crunch instead of becoming soggy.) If you prefer toasted pecans, toast them in a dry skillet over medium heat for 3-5 minutes until fragrant before chopping.

Step 5 — Season to Perfection

Taste your chicken salad creation. Season generously with salt and freshly ground black pepper. Remember, seasoning is layered; you’ll likely need more than you think to balance the creamy dressing and sweet fruit.

Step 6 — Chill and Serve

For the best flavor, cover the bowl and refrigerate the salad for at least 30 minutes before serving. This chilling time allows the flavors to marry and the texture to firm up slightly. Serve on bread, in a wrap, over greens, or enjoy it straight from the bowl.

Nutritional Information

Calories	~280
Protein	25g
Carbohydrates	10g
Fat	16g
Fiber	2g
Sodium	~320mg

This easy healthy chicken salad is a high-protein, nutrient-dense meal, providing a good source of Vitamin C from the grapes and lemon, plus iron from the chicken and pecans. Note: Estimates based on typical ingredients and a 1-cup serving. Values may vary based on specific brands and ingredient proportions.

Healthier Alternatives

• Swap Greek yogurt for all mayo — For an even lighter, high-protein dressing, use 3/4 cup Greek yogurt and omit the mayo entirely. The tang will be more pronounced.
• Use canned tuna or chickpeas — For a different protein, substitute an equal amount of drained tuna or mashed chickpeas for the chicken.
• Try almonds or sunflower seeds — Swap pecans for sliced almonds (lower fat) or sunflower seeds (nut-free) to vary the crunch and nutrients.
• Add diced apple instead of grapes — For a lower-sugar, high-fiber option, use a crisp, tart apple like Granny Smith.
• Use green onions or shallots — Replace red onion with milder green onions or a finely minced shallot for a subtler onion flavor.
• Opt for a dairy-free yogurt — Use an unsweetened, plain plant-based yogurt to make this chicken salad dairy-free.

Serving Suggestions

• Serve on a bed of crisp romaine or spinach for a satisfying, low-carb salad bowl.
• Stuff into a whole-wheat pita or a large lettuce leaf (like butter lettuce) for a portable, gluten-free wrap.
• Spread on toasted sourdough or multigrain bread with a layer of fresh arugula for a classic, hearty sandwich.
• Scoop onto cucumber rounds or whole-grain crackers for an elegant, protein-packed appetizer.
• Pair with a side of sweet potato fries or a simple fruit salad for a complete, balanced lunch.
• Enjoy with a glass of iced green tea or sparkling water with lemon for a refreshing, non-alcoholic pairing.

This versatile chicken salad is perfect for summer picnics, quick weekday lunches, or as a make-ahead component for your weekly meal prep. The flavors adapt well; try adding fresh dill in the spring or a pinch of curry powder in the fall.

Common Mistakes to Avoid

• Mistake: Using warm, freshly cooked chicken. Fix: Always cool your chicken completely before mixing. Warm chicken will make the dressing thin and greasy.
• Mistake: Over-mixing the salad and crushing the grapes. Fix: Gently fold ingredients just until combined, as directed in Step 3, to maintain texture.
• Mistake: Adding nuts too early. Fix: Fold in toasted pecans last, right before chilling, to preserve their signature crunch.
• Mistake: Underseasoning. Fix: Taste and season aggressively in Step 5. The creamy dressing and sweet fruit need ample salt and pepper to balance.
• Mistake: Skipping the chill time. Fix: Refrigerate for at least 30 minutes. This crucial step allows flavors to meld and the texture to firm up.
• Mistake: Using watery, non-fat Greek yogurt. Fix: For the creamiest texture, drain any liquid from the yogurt or use a full-fat variety, which is less prone to separation.

Storing Tips

• Fridge: Store in an airtight container for up to 5 days. In my tests, the salad stays fresh and flavorful for 4-5 days when kept below 40°F (4°C).
• Freezer: Freezing is not recommended for this best easy healthy chicken salad, as the yogurt-based dressing and crunchy vegetables will separate and become watery upon thawing.
• Reheat: This salad is meant to be served cold. Do not reheat. If storing for meal prep, portion it into individual containers for grab-and-go lunches.

For optimal food safety and quality, always use clean utensils to scoop out portions. This recipe is a meal-prep champion; making a batch on Sunday ensures you have a delicious, protein-rich lunch ready for the entire workweek.

Conclusion

This recipe proves that a truly satisfying, creamy chicken salad doesn’t require heavy mayo. The Greek yogurt base creates a lighter, protein-rich meal that fuels your day without weighing you down. For another light and flavorful lunch, try this Honeycrisp Apple and Feta Salad Recipe. Give this best easy healthy chicken salad a try and let me know your favorite way to serve it in the comments!

Frequently Asked Questions

How many servings does this easy healthy chicken salad recipe make?

This recipe yields about 4 generous 1-cup servings, perfect for a family lunch or individual meal prep. Serving size can vary if used as a sandwich filling or appetizer. For accurate portioning, I recommend dividing the finished salad into four equal parts before storing.

What can I use instead of Dijon mustard in the dressing?

You can substitute an equal amount of whole-grain mustard for a similar tang with visible seeds, or use 1/2 tablespoon of yellow mustard for a milder flavor. Avoid sweet or flavored mustards, as they can alter the savory balance of the dressing. In a pinch, a dash of white wine vinegar can provide the needed acidity.

Why did my chicken salad become watery after storing it?

This usually happens if the grapes or celery released moisture or if the yogurt had excess liquid. To prevent this, pat diced celery dry with a paper towel and ensure your Greek yogurt is well-drained. If it happens, simply drain the liquid from the container and give the salad a quick stir before serving—the flavor will still be great.

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