This easy low calorie chicken salad is fresh, creamy, flavorful, and perfect for a healthy lunch or light dinner. Made with tender cooked chicken, crunchy vegetables, Greek yogurt, and simple seasonings, this lighter chicken salad is satisfying without using a heavy mayonnaise-based dressing.
It’s easy to prepare and works well for meal prep, sandwiches, wraps, lettuce cups, or serving with fresh vegetables and crackers.
The combination of lean chicken and creamy Greek yogurt creates a delicious, protein-rich salad that feels fresh and filling. Whether you’re looking for an easy healthy lunch or a simple meal prep recipe, this low calorie chicken salad is a great option.
Why You’ll Love This Low Calorie Chicken Salad
- Light and creamy
- Made with simple ingredients
- Easy to prepare
- Great for meal prep
- Packed with lean chicken
- Fresh and flavorful
- Perfect for lunch
- Family-friendly
- Easy to customize
- Delicious in sandwiches, wraps, or lettuce cups
Ingredients
- 2 cups cooked chicken breast, shredded or diced
- 1/2 cup plain Greek yogurt
- 1 tablespoon Dijon mustard
- 1 tablespoon fresh lemon juice
- 1 celery stalk, finely chopped
- 1/4 cup finely chopped red onion
- 1/4 cup chopped fresh parsley
- 1/4 teaspoon garlic powder
- Salt, to taste
- Black pepper, to taste
Optional additions:
- 1/2 cup halved grapes
- 1 small apple, diced
- 1 tablespoon chopped almonds
- 1 teaspoon honey
- Fresh dill
Ingredient Notes
Chicken Breast
Cooked chicken breast works especially well for this recipe because it is lean and easy to shred or dice.
You can use:
- Baked chicken
- Grilled chicken
- Poached chicken
- Leftover cooked chicken
Make sure the chicken has cooled before mixing it with the dressing.
Greek Yogurt
Plain Greek yogurt creates a creamy texture while keeping the recipe lighter than a traditional mayonnaise-heavy chicken salad.
Use plain, unsweetened Greek yogurt for the best flavor.
Celery
Celery adds a fresh, crunchy texture that balances the creamy dressing.
How to Make Low Calorie Chicken Salad
1. Prepare the Chicken
Place the cooked chicken breast on a cutting board.
Shred it with two forks or dice it into small bite-sized pieces.
Add the chicken to a large mixing bowl.
2. Prepare the Vegetables
Finely chop the:
- Celery
- Red onion
- Fresh parsley
Add them to the bowl with the chicken.
3. Make the Creamy Dressing
In a small bowl, combine:
- Greek yogurt
- Dijon mustard
- Fresh lemon juice
- Garlic powder
- Salt
- Black pepper
Mix until smooth and creamy.
4. Combine Everything
Pour the dressing over the chicken and vegetables.
Gently stir until everything is evenly coated.
5. Chill if Desired
You can serve the chicken salad immediately.
For even more flavor, cover and refrigerate it for approximately 20–30 minutes before serving.
6. Serve
Serve your low calorie chicken salad in your favorite way.
Try it:
- In a sandwich
- In a wrap
- In lettuce cups
- Over fresh greens
- With crackers
- With sliced cucumber
- With whole-grain bread
Best Ways to Serve Low Calorie Chicken Salad
Chicken Salad Lettuce Cups
Spoon the chicken salad into crisp lettuce leaves for a light and fresh meal.
Healthy Chicken Salad Wrap
Add the chicken salad to a whole-grain tortilla with lettuce and sliced vegetables.
Chicken Salad Sandwich
Serve it between slices of whole-grain bread.
Chicken Salad Bowl
Serve the chicken salad over a bed of mixed greens with tomatoes and cucumber.
Tips for the Best Low Calorie Chicken Salad
Use Cold Chicken
Allow cooked chicken to cool before making the salad.
This helps maintain the fresh texture of the vegetables and creamy dressing.
Chop Ingredients Evenly
Finely chopped vegetables make the chicken salad easier to eat and create a balanced texture.
Adjust the Creaminess
Add a little more Greek yogurt if you prefer a creamier salad.
For a thicker salad, start with slightly less Greek yogurt.
Add Fresh Herbs
Fresh parsley or dill adds extra flavor without making the recipe heavy.
Taste Before Serving
Taste the salad before serving and adjust:
- Salt
- Pepper
- Lemon juice
- Mustard
Low Calorie Chicken Salad Variations
Apple Chicken Salad
Add diced apple for natural sweetness and crunch.
A crisp apple variety works especially well.
Grape Chicken Salad
Add halved grapes for a sweet and refreshing variation.
Avocado Chicken Salad
Add diced avocado just before serving.
This creates a creamy texture and delicious flavor.
Dill Chicken Salad
Add freshly chopped dill for a fresh herb flavor.
Spicy Chicken Salad
Add a small amount of:
- Hot sauce
- Red pepper flakes
- Cayenne pepper
Adjust the amount according to your preferred spice level.
Can I Make This Chicken Salad Ahead of Time?
Yes.
This recipe works well for meal prep.
Prepare the chicken salad and store it in an airtight container in the refrigerator.
For the freshest texture, add delicate ingredients such as avocado immediately before serving.
How to Store Low Calorie Chicken Salad
Store leftover chicken salad in an airtight container in the refrigerator.
For food safety, keep it refrigerated and consume it within 3–4 days, depending on the freshness of the cooked chicken and ingredients used.
Do not leave chicken salad at room temperature for extended periods.
Can I Freeze Chicken Salad?
Freezing is not recommended.
The Greek yogurt and fresh vegetables may separate or become watery after thawing.
For best texture, enjoy this chicken salad fresh.
Frequently Asked Questions
Is Chicken Salad Healthy?
Chicken salad can fit into a balanced diet depending on the ingredients and serving size.
This version uses lean chicken breast, Greek yogurt, fresh vegetables, and simple seasonings.
Can I Use Rotisserie Chicken?
Yes.
Rotisserie chicken can save time and works well in this recipe.
For a lighter option, choose mostly breast meat and remove the skin.
Can I Use Mayonnaise Instead of Greek Yogurt?
Yes.
However, using mayonnaise will change the flavor and nutrition profile of the recipe.
You can also use a combination of Greek yogurt and mayonnaise.
Can I Make This Dairy-Free?
Yes.
Use a dairy-free plain yogurt alternative.
Choose one with a thick consistency for the best texture.
What Can I Serve with Chicken Salad?
Try serving it with:
- Fresh vegetables
- Mixed greens
- Whole-grain bread
- Crackers
- Lettuce cups
- Fruit
Recipe Card
Easy Low Calorie Chicken Salad
Prep Time: 15 minutes
Cook Time: 0 minutes
Total Time: 15 minutes
Servings: 4
Ingredients
- 2 cups cooked chicken breast, shredded or diced
- 1/2 cup plain Greek yogurt
- 1 tablespoon Dijon mustard
- 1 tablespoon fresh lemon juice
- 1 celery stalk, finely chopped
- 1/4 cup finely chopped red onion
- 1/4 cup chopped fresh parsley
- 1/4 teaspoon garlic powder
- Salt, to taste
- Black pepper, to taste
Instructions
- Add the cooked shredded or diced chicken to a large bowl.
- Add the chopped celery, red onion, and parsley.
- In a small bowl, mix Greek yogurt, Dijon mustard, lemon juice, garlic powder, salt, and black pepper.
- Pour the dressing over the chicken mixture.
- Gently stir until everything is evenly coated.
- Taste and adjust the seasonings if needed.
- Serve immediately or refrigerate for 20–30 minutes before serving.
Storage: Store in an airtight container in the refrigerator and enjoy within 3–4 days.