Healthy Chicken Salad

Substitute mayonnaise to save yourself a ton of calories.

Healthy Chicken Salad
Courtesy Image

Traditional chicken salads are drowning in mayonnaise, which contain hundreds of unnecessary calories. Instead, use a small amount of flavorful ingredients to help bring out the delicious flavor so you can feel good about eating chicken salad again.

Nutrition (per serving)

Calories: 240; Total Fat: 3.5 grams; Saturated Fat: 0.5 grams; Protein: 23 grams; Carbohydrates: 28 grams; Sugars: 11 grams; Fiber: 4 grams; Cholesterol: 55 milligrams; Sodium: 500 milligrams 

Recipe and photo courtesy Abbie Gellman, M.S., R.D. of Culinary Nutrition Cuisine.

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Prep time

20 min.

Cook time

12 min.

  • 1 tsp salt
  • 1/2 tsp freshly ground black pepper
  • Olive-oil cooking spray
  • 1 lb (2 small whole breasts) boneless, skinless chicken breasts
  • 3/4 cup plain nonfat Greek yogurt
  • 1 Tbsp Dijon mustard
  • 2 Tbsp freshly chopped chives
  • 1 Tbsp freshly chopped tarragon (optional)
  • 1 Granny Smith apple
  • Juice of 1/2 lemon
  • 1 cup finely diced fennel
  • 1/2 cup finely diced celery
  • 2 cups red seedless grapes, cut in half
  • 6 slices pumpernickel bread or another hearty bread
  • 1 bunch watercress, tough stems removed

Combine salt and pepper in a bowl. Heat a large grill pan over medium-high heat. Coat with cooking spray. Sprinkle chicken with some of the salt mixture; place in pan. Reduce heat to medium; cover. Cook until chicken is cooked through, about 12 minutes (flip halfway through cooking time). Remove from pan; set aside. Note: can also grill chicken on an outdoor grill, same procedure applies.

In a bowl, combine yogurt, mustard, chives, tarragon, and remaining salt mixture. Core the apple, and cut into 1/4-inch dice. Place in a medium bowl with lemon juice, and toss to combine. Add fennel, celery, and grapes. Cut reserved chicken into 1/2-inch pieces. Add to salad with yogurt dressing; stir to combine. 

Serve on toasted pumpernickel bread, open-faced, with watercress.