Healthy Chicken Salad Recipe

This healthy chicken salad is a delightful twist on a classic, packed with protein, crunchy nuts, and fresh flavors. It’s perfect for a light lunch, a quick snack, or a satisfying sandwich filling. With simple ingredients and minimal prep time, you can have a delicious and nutritious meal ready in no time.

Ingredients

• Cooked Chicken (Cubed): Lean protein that forms the base of the salad.
• Celery Stalks (Diced): Adds a refreshing crunch.
• Red Onion (Finely Chopped): Provides a sharp, tangy flavor.
• Parsley or Dill (Finely Chopped): Fresh herbs for a vibrant touch.
• Pecans, Almonds, or Cashews: Toasted for a nutty crunch.
• Plain Yogurt (2%+ Fat): Adds creaminess without excessive calories.
• Avocado Oil Mayo: A healthier mayo option.
• Dijon Mustard: For a tangy kick.
• Vinegar (Any except balsamic): Adds a touch of acidity.
• Salt and Ground Black Pepper: To season to taste.

Variations

Here are some ways to customize your chicken salad:

• Fruit Additions: Add sliced grapes or chopped apple for a sweet and juicy contrast.
• Onion Alternatives: Use white or green onion instead of red onion.
• Mayo Swaps: Use olive oil mayo or vegenaise if preferred.
• Herb Variations: Try other fresh herbs like chives or tarragon.
• Spice it up: add a pinch of cayenne pepper, or a few dashes of hot sauce.

How to Make Healthy Chicken Salad

Step 1: Toast the Nuts

• In a small skillet, toast the pecans (or almonds/cashews) over low-medium heat until fragrant and slightly browned, stirring frequently.
• Transfer to a cutting board, let cool, and chop coarsely.

Step 2: Combine Ingredients

• In a medium bowl, combine the toasted nuts, cubed chicken, diced celery, chopped red onion, parsley (or dill), plain yogurt, mayo, Dijon mustard, vinegar, salt, and pepper.
• Stir gently to combine all ingredients thoroughly.

Step 3: Chill and Serve

• Refrigerate the chicken salad for at least 2 hours to allow the flavors to meld.
• Serve chilled with greens, quinoa, brown rice, or as a chicken salad sandwich on whole wheat bread.

How to Serve

This chicken salad is perfect for:

• Lunch: Serve on a bed of greens or in a whole wheat sandwich.
• Snack: Enjoy a scoop with crackers or vegetable sticks.
• Picnics: A portable and delicious option for outdoor gatherings.
• Meal Prep: Prepare a batch and enjoy healthy meals throughout the week.

Make Ahead and Storage

Storing Leftovers

• Refrigerate leftover chicken salad in an airtight container for up to 5 days.
• Freezing is not recommended as the fresh vegetables and herbs may not hold up well.

FAQs

1. Can I use canned chicken?

• Yes, canned chicken can be used, but fresh cooked chicken will give you a better texture and flavor.

2. Can I use Greek yogurt?

• Yes, Greek yogurt with 2% or higher fat content is a great option.

3. Can I make this without nuts?

• Yes, you can omit the nuts if you have allergies or prefer a nut-free version.

4. What type of vinegar should I use?

• Any vinegar except balsamic will work well. Apple cider vinegar, white wine vinegar, or lemon juice are great choices.

Conclusion

This healthy chicken salad is a versatile and delicious recipe that you can easily customize to your liking. Enjoy it as a light and refreshing meal that’s both nutritious and satisfying.

Print