You know those days when you need something quick, healthy, and actually satisfying? That’s exactly why I make this low-calorie chicken salad at least twice a week. As a mom always juggling snack requests and playdates, I love that it comes together in 15 minutes—and my kids don’t even realize they’re eating something packed with protein! The secret? Swapping most of the mayo for tangy Greek yogurt (don’t worry, I kept just enough for flavor). It’s creamy, crunchy from the celery, and has that little sweet kick from grapes if you’re feeling fancy. Perfect for meal prep, lunches, or when you just want to eat straight from the bowl while hiding in the pantry—no judgment here.
Table of Contents
Table of Contents
Why You’ll Love This Low-Calorie Chicken Salad
Trust me, this isn’t one of those bland “diet” recipes—it’s the kind of chicken salad you’ll actually crave. Here’s why:
- Crazy quick: 15 minutes tops, and most of that’s just chopping. (I’ve made it while my toddler clung to my leg—true story.)
- Secretly healthy: Greek yogurt cuts calories without sacrificing creaminess, and you’re getting a whopping 24g of protein per serving.
- Flavor bomb: The pickled onions and Dijon add zip, while tarragon gives it that fancy deli vibe.
- Your rules: Swap in apples instead of grapes, skip the sweetener, or go wild with fresh herbs—it’s endlessly adaptable.
Bonus? It tastes even better the next day, so lunch prep just got way more exciting.
Ingredients for Low-Calorie Chicken Salad
Okay, let’s talk ingredients – this is where the magic happens! Every single one plays a role in keeping things light yet ridiculously flavorful. Here’s what you’ll need:
- 3 cups cooked chicken: Finely chopped rotisserie chicken (skin removed!) or about 1.5 lbs of cooked chicken breast. In a pinch? Two 12.5 oz cans of chicken work too.
- 1/2 cup non-fat Greek yogurt: My creamy secret weapon! Adds tang and keeps calories down.
- 1/4 cup mayonnaise: Just enough for that classic richness – don’t skip!
- 2 teaspoons Dijon mustard: Trust me, this tiny amount makes all the difference.
- 1 1/2 cups diced celery: About 7 stalks – measure after chopping for maximum crunch.
- 1/2 cup chopped pickled onions: Game changer! They add bright acidity without overpowering.
- The herb trio: 2 tsp each dried dill and parsley, plus 1 tsp tarragon for that fancy touch.
- Seasoning: 1/2 tsp each salt and pepper, plus 1 packet Truvia (or 2 tsp sugar) to balance flavors.
- 1 1/2 cups red grapes: Halved and quartered (optional but SO good for sweet pops!).
See? Nothing weird or hard-to-find – just smart combos that make ordinary ingredients extraordinary.
How to Make Low-Calorie Chicken Salad
Alright, let’s get mixing! This chicken salad couldn’t be easier—just three simple steps between you and lunchtime bliss. I promise, even if you’re kitchen-shy, you’ve got this.
Step 1: Prepare the Chicken
First things first—chop that chicken! Whether you’re using rotisserie chicken (my go-to for busy days) or cooked chicken breast, you’ll want it in small, bite-sized pieces. Think pea-sized—not mushy, but small enough to blend beautifully with the other ingredients. If you’re using canned chicken, drain it well and give it a rough chop to break up any big chunks. Pro tip: toss the chicken in a big mixing bowl right away so you’re not chasing pieces around the counter later!
Step 2: Mix the Dressing
Now for the creamy magic! In a separate bowl, whisk together the Greek yogurt, mayo, Dijon mustard, and all those lovely dried herbs. Don’t be shy—really mix until it’s smooth and every speck of tarragon or dill is evenly distributed. This is where the flavor happens, folks! Taste as you go—want more tang? Add an extra squeeze of mustard. Too thick? A splash of water or lemon juice loosens it right up.
Step 3: Combine and Chill
Time to bring it all together! Pour that luscious dressing over your chopped chicken, then add the celery, pickled onions, and grapes if you’re using them. Gently fold everything together with a spatula—you want every nook and cranny of chicken coated, but don’t overmix or the celery will weep. Pop it in the fridge for at least 30 minutes (if you can wait that long—I’ve been known to sneak bites straight away). The flavors meld beautifully as it chills, making leftovers even more delicious!
See? Three steps, zero stress, and you’ve got a protein-packed lunch ready to go. Now, who’s ready to eat?
Print
15-Minute Low-Calorie Chicken Salad Your Family Will Devour
A low-calorie chicken salad made with rotisserie chicken, Greek yogurt, and fresh ingredients for a light and healthy meal.
- Total Time: 15 minutes
- Yield: 4 servings 1x
Ingredients
- 3 cups cooked and finely chopped rotisserie chicken (about 1.5 lbs chicken breast or 2 (12.5 oz) cans of chicken)
- 1/2 cup non-fat Greek yogurt (or more if you like)
- 1/4 cup mayonnaise
- 2 teaspoons Dijon mustard
- 1 1/2 cups diced celery (about 7 stalks)
- 1/2 cup chopped pickled onions
- 2 teaspoons dried dill
- 2 teaspoons dried parsley
- 1 teaspoon dried tarragon
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
- 1 packet Truvia (or 2 teaspoons granulated sugar)
- 1 1/2 cups red grapes, halved and quartered (optional)
Instructions
- Cut the chicken into very small cubes and roughly chop even smaller if using rotisserie chicken or chicken breasts.
- Add the chicken and remaining ingredients to a large bowl.
- Mix with a spatula until the mayo, yogurt, and spices are evenly distributed.
- Refrigerate until ready to eat.
Notes
- Use fresh herbs if available for a stronger flavor.
- Adjust yogurt and mayonnaise quantities to your preference.
- Grapes add a sweet touch but are optional.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Salad
- Method: No-Cook
- Cuisine: American
- Diet: Low Calorie
Nutrition
- Serving Size: 1 serving
- Calories: 165kcal
- Sugar: 5g
- Sodium: 350mg
- Fat: 5g
- Saturated Fat: 1g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 7g
- Fiber: 1g
- Protein: 24g
- Cholesterol: 60mg
Tips for the Best Low-Calorie Chicken Salad
Want to take your chicken salad from good to “can’t-stop-eating-it” good? Here are my tried-and-true tricks:
- Fresh herbs FTW: Swap dried for fresh dill and parsley if you’ve got ’em—the flavor pops like crazy!
- Creaminess control: Like it extra creamy? Add another tablespoon of Greek yogurt. Too thick? A splash of pickle juice works wonders.
- Chill time matters: Let it sit for at least 30 minutes—those flavors need time to get cozy.
- Texture is key: Hate celery? Try diced cucumbers instead for that satisfying crunch.
Oh, and always taste before serving—sometimes it just needs an extra pinch of salt to sing!
Ingredient Substitutions & Variations
This recipe is like your favorite pair of jeans—totally customizable to fit just right. Here’s how to tweak it without messing up the magic:
- No Greek yogurt? Swap in sour cream or all mayo (just know it won’t be as low-cal).
- Not a fan of tarragon? Fresh thyme or basil make awesome stand-ins.
- Out of pickled onions? Toss in 1 tbsp capers or diced dill pickles for that tangy punch.
- Sweetener swap: Honey or maple syrup (¼ tsp) works if you’re avoiding artificial sugars.
- Grape alternative: Diced apple or dried cranberries bring that sweet contrast.
See? Plenty of ways to make it yours while keeping it light and delicious!
Serving Suggestions for Low-Calorie Chicken Salad
This chicken salad is basically a chameleon—it works with everything! My personal favorite? Scooping it onto crisp butter lettuce leaves for guilt-free wraps (extra crunch = extra happiness). But don’t stop there:
- Classic sandwich: Piled high on whole-grain bread with extra pickles—lunchbox gold!
- Avocado boats: Halve an avocado, ditch the pit, and fill the wells—instant fancy meal.
- Cracker snack: Dollop on whole wheat crackers when the 3pm hunger hits.
Honestly? I’ve even eaten it straight from the bowl with a fork—no shame in my game!
Storage & Reheating Instructions
Here’s the best part—this chicken salad actually gets better as it sits! Store it in an airtight container in the fridge, and it’ll stay fresh and delicious for 3-4 days. No reheating needed—just grab and go! (Though fair warning: it might disappear faster than you planned—it’s that good.)
Nutritional Information for Low-Calorie Chicken Salad
Here’s the skinny on this salad’s stats—each serving packs just 165 calories but delivers 24g of protein to keep you full! Remember, nutrition varies slightly based on your exact ingredients (like using fresh vs. dried herbs or skipping the grapes). But no matter how you tweak it, you’re getting a meal that’s light on calories but big on satisfaction!
Frequently Asked Questions
Can I use canned chicken for this recipe?
Absolutely! Two 12.5 oz cans of chicken (drained well) work perfectly in a pinch. Just give it a rough chop to break up any large chunks—it’ll taste just as delicious. (This is my go-to when I forget to pick up rotisserie chicken!)
How long does low-calorie chicken salad last in the fridge?
Stored in an airtight container, it stays fresh for 3-4 days—though in my house, it never lasts that long! The flavors actually deepen on day two, making it ideal for meal prep.
Can I freeze chicken salad?
I don’t recommend it—the yogurt and mayo can separate when thawed, and the celery turns watery. This recipe is so quick, it’s better made fresh!
Is there a substitute for Greek yogurt?
If you’re out of Greek yogurt, sour cream works—but it’ll be a bit higher in calories. For maximum creaminess, you could also use all mayo, but you’ll lose that lovely tang.
What’s the best way to serve this for a crowd?
Pile it onto a platter with crackers and veggie sticks for dipping, or serve it in endive leaves for a fancy (yet easy!) appetizer. Works every time!
Share Your Feedback
I’d love to hear how your low-calorie chicken salad turned out—did you add any fun twists? Leave a comment below so we can swap kitchen stories! Nothing makes me happier than hearing how these recipes work in your real-life, crazy-busy kitchens. You can also follow us on Facebook for more delicious recipes!
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