I probably don’t have to sell you on the upsides of chicken.
It’s cheap, high in protein, low in fat, and versatile.
It needs some love, though, to be truly enjoyable.
You know, you need to dress it up and turn it into something more than just a hunk of bland meat.
Well, that’s where these 10 healthy chicken salad recipes come in.
They’re delicious, easy to make, and portable, and as you’ll see, extremely “diet friendly,” too. All but one clock in at 20 grams of fat per less per serving!
There’s something here for everyone, too.
For a cultural twist, try the Mediterranean Greek Chicken Salad Pita Sandwich. If you want something sweeter, you want the tangy Raspberry Walnut Chicken Salad Sandwich. Plus, there’s even a Vegan “Chicken” Salad Sandwich.
Enjoy!
Picture courtesy of Food and Wine
Ready to spice up your chicken salad sandwich? This recipe takes inspiration from Korea with a touch of Sriracha and a couple scoops of edamame.
That means it has protein from both chicken and plant-based sources like legumes and wheat. Serve with arugula, alfalfa sprouts, sliced tomato, and pickles.
Serves 4
Ingredients
1 lb. boneless skinless chicken breast
1/2 cup mayonnaise
2 tsp. Sriracha (or to taste)
1/2 tsp. chile powder
1/2 cup edamame, shelled and cooked
Salt and freshly ground black pepper to taste
8 slices sandwich bread (or 4 buns)
Nutrition Facts (Per Serving)
Calories: 425
Protein: 35 grams
Carbs: 39 grams
Fat: 16 grams
Picture courtesy of Happy Food Healthy Life
You don’t even need chicken to make a chicken salad sandwich.
This vegan version starts with tempeh as the protein base, then adds all the classics like mayonnaise, celery, pickles, and mustard. Spread it between two pieces of bread, and you’ll fulfill cravings for the original recipe.
Serves 6
Ingredients
2 cups tempeh, cubed
1 cup vegan mayonnaise
2 stalks celery, finely chopped
2 dill pickles, finely chopped
4 green onions, chopped
1 Tbsp. dried parsley
2 tsp. Dijon mustard
2 tsp. soy sauce
1 clove garlic, minced
6 slices whole-wheat sandwich bread
Nutrition Facts (Per Serving)
Calories: 280
Protein: 13 grams
Carbs: 24 grams
Fat: 16 grams
Picture courtesy of Food Faith Fitness
Forget about every bland chicken salad sandwich you’ve ever had. Not only is this one loaded with flavor, but it’s full of nutrition too.
Thanks to superfoods like goji berries, avocado, and almonds, this chicken salad has enough nutrient density to keep you full for hours. Serve it with whole-wheat bread or as a wholesome lettuce wrap.
Serves 2
Ingredients
1 cup coleslaw mix (no dressing)
2 Tbsp. minced red onion
2 Tbsp. toasted slivered almonds
1 Tbsp. goji berries, roughly chopped
1/2 Tbsp. fresh basil, thinly sliced
1/2 cup shredded chicken breast, tightly packed
1/4 cup nonfat plain Greek yogurt
1 Tbsp. + 1 tsp. Dijon mustard
2 tsp. pure honey
Salt to taste
1/2 avocado, sliced
4 slices gluten-free millet-chia bread
1/2 apple, thinly sliced
Nutrition Facts (Per Serving)
Calories: 394
Protein: 22 grams
Carbs: 45 grams
Fat: 16 grams
Picture courtesy of Alton Brown
What better way is there to fill a pita than with a Greek salad? This one has olives, cucumber, and lots of chicken for a protein-packed lunch. Plus, there’s feta and Greek yogurt to make the chicken salad creamy. And you can use rotisserie chicken to make it faster.
If you’ve been a fan of Alton Brown since Good Eats, pick up his new cookbook, Alton Brown: EveryDayCook. You’ll find accessible recipes for every moment of the day, as well as pictures and detailed info so you won’t get lost in the kitchen.
Serves 4
Ingredients
1/2 cup plain low-fat Greek yogurt
2 Tbsp. lemon juice
2 Tbsp. chopped fresh parsley
1/2 tsp. salt
Freshly ground black pepper to taste
1 lb. chicken breasts (or thighs), grilled and roughly chopped
1 small cucumber, peeled, deseeded, and chopped
1 Roma tomato, chopped
1/2 small red onion, finely chopped
1/2 cup feta cheese
1/4 cup Kalamata olives, roughly chopped
4 whole-wheat pita
Nutrition Facts (Per Serving)
Calories: 305
Protein: 36 grams
Carbs: 24 grams
Fat: 8 grams
Picture courtesy of Thrifty Recipes
Make a standard lunch into something special with a few key mix-ins.
This chicken salad sandwich is made Waldorf-style with apples, grapes, celery, and crunchy pecans. And if you use nonfat mayo and yogurt, this flavorful chicken salad will have over 35 grams of protein and only 15 grams of fat.
Serves 4
Ingredients
1/3 cup fat-free mayonnaise
1/3 cup fat-free plain Greek yogurt
1 tsp. lemon juice
3 cups chopped cooked chicken breast
1 medium red apple, diced
1 cup red grapes, halved
1/2 cup sliced celery
1/2 cup toasted pecans, chopped
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
8 slices whole-wheat sandwich bread
Nutrition Facts (Per Serving)
Calories: 451
Protein: 37 grams
Carbs: 46 grams
Fat: 15 grams
Want to know how to build muscle and lose fat eating delicious foods like these?"Dieting" doesn't have to suck. You CAN eat foods you like and have the body you want!
Picture courtesy of Growing Up Bilingual
This mayonnaise-free chicken salad uses a delicious, dairy-free alternative.
Go tropical with pineapple, and while you’re at it, use fruit to make it creamy too. This avocado chicken salad sandwich doesn’t need anything but fresh ingredients and a dollop of yogurt to be delicious and nutritious.
Serves 2
Ingredients
2 cups chopped cooked chicken breast
2 avocados
1/2 cup grilled pineapple, diced
1/4 cup chopped fresh cilantro
1/4 cup red onion, diced
2 Tbsp. plain light yogurt
1 Tbsp. lime juice
Salt and freshly ground black pepper to taste
1/2 baguette (about 4 oz.)
Nutrition Facts (Per Serving)
Calories: 679
Protein: 36 grams
Carbs: 54 grams
Fat: 37 grams
Picture courtesy of Damn Delicious
Chicken salad doesn’t always need mayonnaise. This one uses Caesar salad dressing instead for a completely different meal. And it’s prepared in the Crock Pot, so you can cook the meat and sauce in one step.
This chicken wrap has over 25 grams of protein per serving, and it’s low in carbs because of replaying sandwich bread with a tortilla.
Serves 8
Ingredients
4 boneless skinless chicken breasts (about 6 oz. each)
2 cups Caesar dressing, divided
1/2 cup chicken broth
1/2 tsp. garlic powder
1/4 tsp. onion powder
Salt and freshly ground black pepper to taste
1/2 cup (about 2 oz.) freshly grated Parmesan, divided
2 Tbsp. chopped fresh parsley
8 flour tortillas (about 8”), warmed
4 cups shredded Romaine lettuce
1/2 cup croutons
Nutrition Facts (Per Serving)
Calories: 363
Protein: 26 grams
Carbs: 35 grams
Fat: 14 grams
Picture courtesy of This Gal Cooks
If you have leftover chicken salad filling, then use it for sliders. These appetizers make chicken salad bite-sized by serving it in crispy phyllo shells.
And you can offer customizable options, like a dash of hot sauce for more flavor, or sprinkle crumbled blue cheese on top for a sharp finish.
Serves 7
Ingredients
2 cups chopped cooked chicken breast (about 3/4 lb.)
3/4 cup diced cucumber
1/2 cup mayonnaise
1 Tbsp. Buffalo wing sauce (plus more for garnish)
1 tsp. Ranch dressing seasoning mix
Fresh cilantro, for garnish
15 mini fillo shells (more if needed)
Nutrition Facts (Per Serving)
Calories: 156
Protein: 12 grams
Carbs: 9 grams
Fat: 7 grams
Picture courtesy of The Almond Eater
Chicken salad is already loaded with protein, so how can you add even more?
This healthy recipe makes it creamy with cottage cheese, which adds over 10 grams of protein per serving. And it’s delicious with grapes, dried cranberries, and almonds.
Serves 4
Ingredients
2 chicken breasts (about 6 oz. each)
2 cups grapes, halved
1 cup slivered almonds
1 cup dried cranberries
2 cups cottage cheese
2 Tbsp. mayonnaise
Freshly ground black pepper to taste
8 slices whole-wheat sandwich bread
Nutrition Facts (Per Serving)
Calories: 544
Protein: 45 grams
Carbs: 49 grams
Fat: 20 grams
Picture courtesy of Aunt Millie’s
When you have fresh raspberries in the summer, you’ll want to eat them all day long. They’re great with yogurt for breakfast or baked into a muffin for a snack.
But who knew you could even add berries to chicken salad? This recipe uses raspberries for a high-protein meal by mixing them in with shredded chicken, yogurt, red onion, and walnuts.
Serves 6
Ingredients
12 slices honey wheat bread
1 lb. chicken breast, cooked and shredded
1/4 cup mayonnaise
1/2 cup nonfat plain Greek yogurt
2 Tbsp. lite raspberry walnut salad dressing
1 1/2 tsp. finely chopped red onion
3 oz. chopped walnuts
1/2 cup raspberries
Nutrition Facts (Per Serving)
Calories: 374
Protein: 29 grams
Carbs: 33 grams
Fat: 14 grams
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Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you live in the UK or Canada, your order ships free when it’s over $99.
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Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you’re outside the USA, your order ships free when it’s over $199.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
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