A creamy, protein-packed chicken salad made with fat-free Greek yogurt instead of mayonnaise. It’s light, filling, and versatile enough for lunches, meal prep, lettuce wraps, salads, and healthy snacks.
Recipe Overview
Yield: 4 servings
Prep Time: 15 minutes
Chill Time: 20–30 minutes (recommended)
Total Time: 35–45 minutes
Difficulty: Easy
Ingredients
Main Ingredients
- 2 cups cooked chicken breast, shredded or finely diced (about 12 oz / 340 g)
- ¾ cup plain fat-free Greek yogurt
- 1 tablespoon Dijon mustard
- 1 tablespoon fresh lemon juice
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- ¼ teaspoon black pepper
- ¼ teaspoon salt (optional)
- 2 celery stalks, finely chopped
- 2 green onions, thinly sliced
- 2 tablespoons fresh parsley or dill, chopped
Optional Zero- or Low-Calorie Add-Ins
- ½ cup diced cucumber
- 2 tablespoons chopped pickles or relish
- 2 tablespoons finely diced red onion
- 1 finely diced jalapeño
- ¼ teaspoon paprika
- Pinch chili flakes
- 1 teaspoon everything bagel seasoning
Equipment Needed
- Large mixing bowl
- Measuring cups and spoons
- Cutting board
- Sharp knife
- Mixing spoon or spatula
Step-by-Step Instructions
Step 1: Prepare the Chicken
Cook and cool the chicken breast if not already prepared.
Good cooking methods:
- Poached
- Baked
- Grilled
- Air-fried
- Rotisserie chicken (skin removed)
Shred with two forks or dice into small bite-sized pieces.
Step 2: Make the Dressing
In a large bowl, combine:
- Greek yogurt
- Dijon mustard
- Lemon juice
- Garlic powder
- Onion powder
- Black pepper
- Salt (if using)
Whisk until smooth and creamy.
Step 3: Add Vegetables and Herbs
Mix in:
- Celery
- Green onions
- Parsley or dill
Stir well.
Step 4: Add Chicken
Fold the chicken into the dressing mixture.
Mix until every piece is evenly coated.
Step 5: Chill
Cover and refrigerate for 20–30 minutes.
This allows the flavors to blend and improves texture.
Step 6: Serve
Serve cold using your preferred serving method.
Nutrition Information
Per Serving
(Recipe makes 4 servings)
| Nutrient | Amount |
|---|---|
| Calories | 140–170 |
| Protein | 24–28 g |
| Carbohydrates | 3–5 g |
| Fat | 1–2 g |
| Fiber | 0.5–1 g |
| Sugar | 2–3 g |
| Sodium | 250–450 mg |
Values vary depending on the exact yogurt and chicken used.
Allergen Information
Contains
- Milk (Greek yogurt)
Naturally Free Of
- Peanuts
- Tree nuts
- Eggs
- Soy
- Fish
- Shellfish
- Sesame
- Wheat (when served without bread or crackers)
Important Note
Always check labels on:
- Dijon mustard
- Rotisserie chicken
- Seasoning blends
Manufacturing practices can vary by brand.
Storage & Meal Prep
Refrigerator
Store in an airtight container for up to 4 days.
Freezing
Not recommended.
Greek yogurt can separate and become watery after thawing.
Meal Prep Tip
Prepare individual portions in containers for quick lunches throughout the week.
Serving Ideas
Low-Carb
- Lettuce wraps
- Cucumber boats
- Bell pepper halves
- Salad greens
Healthy Lunch
- Whole wheat sandwich
- Low-carb tortilla wrap
- Sandwich thins
Snack Option
- Celery sticks
- Carrot sticks
- Cucumber slices
- Whole-grain crackers
Flavor Variations
Ranch Chicken Salad
Add:
- 1 teaspoon dried dill
- ½ teaspoon dried parsley
- ¼ teaspoon onion powder
Buffalo Chicken Salad
Add:
- 1–2 tablespoons buffalo sauce
- Extra black pepper
Dill Pickle Chicken Salad
Add:
- ¼ cup chopped pickles
- 1 tablespoon pickle juice
- Extra fresh dill
Spicy Jalapeño Version
Add:
- 1 diced jalapeño
- Pinch chili flakes
- Dash hot sauce
Mediterranean Style
Add:
- Diced cucumber
- Fresh dill
- Lemon zest
Frequently Asked Questions (Q&A)
Q: Can I use canned chicken?
Yes. Drain thoroughly and break up large chunks before mixing.
Q: Can I use turkey instead of chicken?
Absolutely. Cooked turkey breast works very well.
Q: Can I substitute the Greek yogurt?
Yes. Options include:
- Light cottage cheese (blended smooth)
- Fat-free sour cream
- Plain skyr yogurt
Q: Why is my chicken salad watery?
Possible reasons:
- Chicken was still warm.
- Vegetables released moisture.
- Yogurt naturally separated.
Drain vegetables and chill before serving.
Q: Can I make it ahead of time?
Yes. In fact, the flavor improves after several hours in the refrigerator.
Q: Is this recipe good for weight loss?
It can fit into many calorie-conscious eating plans because it is:
- High in protein
- Low in fat
- Relatively low in calories
- Filling and satisfying
Q: How can I increase the protein even more?
Try:
- Adding extra chicken breast
- Using strained Greek yogurt
- Mixing in chopped hard-boiled egg whites
Q: Can I make it dairy-free?
Yes. Use an unsweetened dairy-free yogurt alternative, though the nutrition profile will change.
Q: What is the best chicken to use?
For the most tender texture:
- Poached chicken breast
- Rotisserie breast meat (skin removed)
- Air-fried chicken breast
- Grilled chicken breast