There’s something timeless about a bowl of creamy chicken salad—it’s nostalgic, simple, and always satisfying. For years, my family’s version was the classic kind, loaded with mayonnaise and a sprinkle of celery for crunch. It was a comforting staple brought to summer picnics and Sunday lunches. But as I started focusing on lighter, more balanced meals, I wanted to recreate that same comfort with a healthier twist. That’s when I discovered the magic of Healthy Chicken Salad with Greek Yogurt.
Swapping mayonnaise for Greek yogurt might sound like a small change, but it completely transforms the dish. The yogurt adds a tangy brightness while keeping the creamy richness we all love. The first time I stirred it together—juicy shredded chicken, crisp celery, and a squeeze of lemon juice—I realized this recipe was going to be a keeper. Now, this Healthy Chicken Salad with Greek Yogurt has become a weekly go-to, especially for quick lunches and easy meal prep days.
Each bite has a satisfying mix of flavors and textures: tender chicken, crunchy vegetables, and the irresistible creaminess from Greek yogurt. Add a handful of fresh herbs like dill or parsley, and the salad feels instantly fresh and homemade. It’s light yet hearty, offering all the comfort of the original without the heaviness. My fridge usually has a container ready to scoop into a sandwich, stuff into pita bread, or spoon over crisp greens.
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Healthy Chicken Salad with Greek Yogurt
- Total Time: 35 minutes
- Yield: Serves 4
Description
This creamy chicken salad swaps mayo for Greek yogurt to create a lighter, protein-packed meal perfect for meal prep and quick lunches.
Ingredients
Instructions
1. Cook chicken by grilling, baking, or poaching until fully cooked and let it rest before shredding or dicing
2. In a bowl whisk together Greek yogurt, Dijon mustard, lemon juice, salt, and pepper until smooth
3. Combine shredded chicken, celery, grapes, red onion, parsley, and nuts in a large bowl
4. Pour the yogurt dressing over the chicken mixture and fold gently until everything is evenly coated
5. Cover and refrigerate for at least 30 minutes to let flavors meld
6. Serve chilled on its own, in sandwiches, wraps, or over a bed of greens
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: salad
- Method: mixing
- Cuisine: american
Nutrition
- Serving Size: 1 cup
- Calories: 240
- Sugar: 4
- Sodium: 280
- Fat: 9
- Saturated Fat: 2
- Unsaturated Fat: 6
- Trans Fat: 0
- Carbohydrates: 6
- Fiber: 1
- Protein: 28
- Cholesterol: 70
Keywords: healthy chicken salad, greek yogurt, chicken salad recipe, meal prep, yogurt chicken salad, healthy meal, high protein salad
Whether it’s for a warm afternoon picnic or a busy workday lunch, this Healthy Chicken Salad with Greek Yogurt proves that eating well doesn’t mean giving up flavor. It’s easy, nourishing, and endlessly versatile—a true win for anyone who craves quick, wholesome food that still feels special.
Why Yogurt Chicken Salad Deserves a Spot in Your Weekly Meal Prep
If there’s one recipe that checks all the boxes for busy home cooks, it’s this Yogurt Chicken Salad. It’s high in protein, low in fat, and comes together in just minutes—perfect for anyone balancing work, family, or fitness goals. Using Greek yogurt instead of mayo not only cuts calories but also adds a delicious tang and extra nutrients like calcium and probiotics, which support gut health.
What makes this dish shine is its sheer flexibility. You can spoon it over a bed of mixed greens for a quick salad, pile it into whole-grain wraps, or enjoy it with crackers when you need a satisfying snack. It’s also travel-friendly—ideal for work lunches, road trips, and school meals.
Beyond convenience, this Greek yogurt chicken recipe fits perfectly into a healthy meal prep routine. You can cook a batch of chicken early in the week, mix in the fresh ingredients as needed, and enjoy perfectly portioned lunches that stay flavorful for days.
In the sections that follow, you’ll find everything you need to make your own version—starting with the exact ingredients list and step-by-step preparation guide. Then, we’ll explore creative variations, nutrition benefits, and a handy FAQ section to answer common questions. By the end, you’ll see why this Healthy Chicken Salad with Greek Yogurt is more than just a recipe—it’s a wholesome, everyday staple that makes healthy eating effortless and delicious.
Ingredients You’ll Need for the Perfect Greek Yogurt Chicken Salad
The secret to a truly great Greek Yogurt Chicken Salad lies in balancing freshness, texture, and flavor. Every ingredient plays a part: juicy chicken for protein, creamy Greek yogurt for richness, and colorful vegetables for crunch and nutrition. Below is an easy-to-follow ingredient list designed to make prep a breeze.
| Ingredient | Measurement | Notes |
|---|---|---|
| Cooked chicken breast, shredded or diced | 3 cups | Grilled, baked, or rotisserie chicken works well |
| Plain Greek yogurt | ¾ cup | Use nonfat or full-fat depending on preference |
| Dijon mustard | 1 tsp | Adds a mild tang and depth |
| Fresh lemon juice | 1 tbsp | Brightens up the dressing |
| Celery, finely chopped | ½ cup | For crunch and freshness |
| Red grapes, halved (optional) | ½ cup | Adds sweetness and juiciness |
| Red onion or green onion, finely chopped | ¼ cup | Adjust for desired sharpness |
| Fresh parsley or dill, chopped | 2 tbsp | Brings herby aroma and color |
| Salt and pepper | To taste | Adjust as desired |
| Chopped almonds or walnuts (optional) | ¼ cup | Adds healthy fats and texture |
This combination creates a balanced meal that’s satisfying yet light—exactly what you want in wholesome Chicken Salad Recipes.
For those with dietary needs, you can easily adapt this recipe:
- Dairy-Free: Use a coconut-based yogurt or avocado mash to replicate the creamy texture.
- Gluten-Free: Serve it over lettuce cups or alongside gluten-free crackers.
- Low-Carb: Skip the grapes or swap them with diced cucumber or bell peppers.
Each bite of this Greek Yogurt Chicken Salad delivers protein, fiber, and healthy fats—making it an ideal choice for fitness lovers and anyone looking for clean, energizing meals.
How to Make Chicken Salad with Greek Yogurt Step by Step
Making this refreshing Chicken Salad with Greek Yogurt is surprisingly quick. With just a few common kitchen tools and simple steps, you’ll have a delicious, nutrient-packed meal that’s perfect for lunches, snacks, or weekend prep.
Tools You’ll Need:
- Medium and large mixing bowls
- Chopping board and sharp knife
- Whisk or fork for mixing the dressing
- Airtight containers for storage
Step 1: Cook and Prepare the Chicken
Use boneless, skinless chicken breasts or thighs. You can grill, poach, or bake them—whatever method you prefer. Once cooked, let the chicken rest for a few minutes to retain its juices, then shred or dice it into bite-size pieces. A hand mixer on low speed can make shredding extra quick.
Step 2: Make the Yogurt Dressing
In a medium bowl, whisk together the Greek yogurt, Dijon mustard, and lemon juice. Add salt and pepper to season. The dressing should be creamy and smooth, with a balanced tangy flavor. This mixture replaces heavy mayonnaise while keeping the signature creaminess of traditional chicken salad recipes.
Step 3: Combine Everything
In a large bowl, combine the chicken, celery, onion, grapes, and chopped herbs. Pour the yogurt dressing over the mixture and gently fold until everything is evenly coated. Taste and adjust seasoning as needed.
Step 4: Optional Add-Ins and Customization
This is where you can have fun! Stir in chopped nuts for crunch or a pinch of paprika for mild heat. You can also add diced apples, chopped spinach, or even a spoonful of honey for sweetness, depending on your flavor profile.
Step 5: Chill and Store
Transfer the salad into airtight containers and refrigerate for at least 30 minutes before serving. Chilling melds the flavors and gives the salad that perfect creamy consistency. Stored properly, it stays fresh for up to four days—ideal for healthy meal prep throughout the week.
Quick Tips for Success:
- Shredding Shortcut: Warm chicken is easier to shred; do it right after cooking.
- Refreshing Twist: Add lemon zest or chopped pickles for extra bite.
- Meal Prep Magic: Divide into single-serve containers—ready for grab-and-go lunches.
In just 20 minutes, you’ll have a flavorful Greek Yogurt Chicken Salad that’s nutritious, protein-rich, and endlessly versatile. Whether you serve it on whole-grain bread, in lettuce wraps, or over quinoa bowls, this wholesome dish will quickly become one of your favorite Chicken Salad Recipes for busy weeks.
The Nutrition Benefits of Greek Yogurt Chicken Salad
One of the best things about this Healthy Chicken Salad is that every bite delivers balanced nutrition without sacrificing taste. Unlike the traditional mayo-heavy version, this recipe is built on wholesome ingredients that fuel your body with lean protein, healthy fats, and essential vitamins.
At the core, Greek yogurt chicken brings high-quality protein and probiotics that support digestion and keep you feeling full longer. Each serving also provides nutrients like calcium for bone health and vitamin B12 for energy production. When paired with vegetables such as celery, onions, and herbs, this salad becomes rich in antioxidants and fiber—keeping your meals both satisfying and nourishing.
Replacing mayonnaise with Greek yogurt can cut down the calorie and fat content by almost half. For reference, one cup of mayonnaise typically holds around 1,400 calories and 150 grams of fat, while the same amount of nonfat Greek yogurt contains less than 150 calories and nearly zero fat. That small swap creates a massive difference in overall meal balance, making Healthy Chicken Salad a smart choice for anyone managing calories or focusing on heart health.
| Nutrient | Amount (Approx.) | Benefit |
|---|---|---|
| Calories | 230–250 kcal | Balanced, moderate calorie count |
| Protein | 28 g | Supports muscle repair and satiety |
| Fat | 9 g | Mainly from healthy nuts or yogurt |
| Carbohydrates | 6 g | Provides steady energy |
| Fiber | 1–2 g | Promotes digestive health |
| Calcium | 10% DV | Strengthens bones |
| Sodium | 280 mg | Moderate, can adjust with seasoning |
Because Greek yogurt chicken is naturally low in fat and high in protein, it’s perfect for anyone aiming to eat cleaner while maintaining energy levels. The probiotics in yogurt may also support gut health and immunity, making this meal as functional as it is flavorful.
Creative Twists for Your Healthy Chicken Salad
One of the joys of making your own Healthy Chicken Salad is how customizable it can be. With just a few ingredient swaps or add-ins, you can transform the base recipe into a completely new dish that fits your mood, menu, or occasion.
1. Mediterranean Style
Add chopped cucumbers, cherry tomatoes, kalamata olives, and a sprinkle of feta cheese. The salty-sour profile pairs beautifully with the creamy Greek yogurt chicken, giving you all the fresh, sun-drenched flavors of the Mediterranean. Serve it with whole-grain pita or stuffed into a wrap for a simple, portable meal.
2. Spicy Kick
If you like a little heat, mix in diced jalapeños, crushed red pepper flakes, or a drizzle of hot sauce. Swap parsley for cilantro and add lime juice instead of lemon for a southwestern twist. This spicy version works great as a lettuce wrap filling or as the star of a protein bowl with brown rice.
3. Asian-Inspired Flavor
Create a fusion version by stirring in shredded carrots, green onions, and a teaspoon of sesame oil. Add a dash of soy sauce or coconut aminos for umami depth. Sprinkle sesame seeds on top for crunch. This variation shows how versatile Chicken Salad Recipes can be—always evolving while staying nutritious.
4. Classic Comfort
Looking for a more traditional feel? Add diced apples, raisins, or chopped pecans. These sweet and crunchy add-ins remind you of classic picnic salads, but without the heaviness of mayo. It’s a refreshing yet nostalgic version of Healthy Chicken Salad that feels cozy and familiar.
Serving Ideas:
- Serve it sandwich-style using whole-grain bread or multigrain bagels.
- Spoon into lettuce cups or cabbage wraps for a low-carb lunch.
- Layer over mixed greens or quinoa to make a hearty and balanced bowl.
- Use as a topping for baked sweet potatoes for a creative, warm twist.
Storage & Meal Prep Tips:
- Keep your prepared Greek yogurt chicken in airtight containers in the fridge for up to four days.
- If meal prepping for several days, store the yogurt dressing separately and mix before eating to maintain freshness.
- For on-the-go lunches, pack individual portions with sliced veggies or whole-grain crackers for quick, complete meals.
Whether you make it spicy, refreshing, or classic, this Healthy Chicken Salad adapts beautifully to every palate and occasion. It’s a reliable recipe for healthy meal prep, helping you stay organized and well-nourished throughout the week—without spending hours in the kitchen.
Frequently Asked Questions
1. Can I use nonfat Greek yogurt in this Yogurt Chicken Salad?
Absolutely! Nonfat Greek yogurt works wonderfully in this recipe. It keeps the Yogurt Chicken Salad light while still providing a creamy, satisfying base. If you prefer a richer texture, you can opt for low-fat or full-fat versions instead. The key is to choose plain, unsweetened Greek yogurt so your salad stays savory and balanced.
2. How long can I store Yogurt Chicken Salad in the fridge?
Properly stored in an airtight container, your Yogurt Chicken Salad will stay fresh for up to four days in the refrigerator. Keep it chilled at all times and give it a quick stir before serving to redistribute the dressing. It’s ideal for healthy meal prep, letting you enjoy ready-to-eat protein-packed lunches all week long.
3. What’s the best type of chicken for this recipe?
Boneless, skinless chicken breasts are the most common choice—they’re lean, high in protein, and easy to prep. However, you can also use chicken thighs for extra moisture and flavor. Leftover rotisserie chicken or poached chicken breast both yield excellent results in this versatile Yogurt Chicken Salad.
4. Can I freeze Healthy Chicken Salad with Greek Yogurt?
Freezing isn’t recommended for Healthy Chicken Salad with Greek Yogurt because the yogurt dressing can separate and become watery when thawed. If you’d like to prepare components ahead of time, freeze the cooked shredded chicken separately, then mix it with fresh yogurt dressing and vegetables when ready to serve.
5. How can I make this meal prep-friendly for an entire week?
For seamless healthy meal prep, prepare the chicken and chop the vegetables early in the week, storing each in separate containers. Combine what you need each day with the Greek yogurt dressing to maintain ultimate freshness. You can also portion the dressing into small containers to make it easy to mix just before eating. This approach keeps your Yogurt Chicken Salad crisp, creamy, and full of flavor every time.
Conclusion
When it comes to simple, nourishing recipes that deliver both taste and convenience, few dishes compete with Healthy Chicken Salad with Greek Yogurt. This modern twist on a classic balances creamy comfort with clean, wholesome nutrition. Every spoonful offers lean protein, fiber, and satisfying freshness—making it an MVP for your healthy meal prep routine.
By swapping mayonnaise for nutrient-dense Greek yogurt, you get all the luscious texture you love while cutting down on excess calories and fat. Plus, the flexibility of this recipe means you can make it just the way you like—spicy, Mediterranean, or classic. It fits equally well in a lunchbox, on a picnic blanket, or as an after-workout meal.
So, the next time you’re planning lunches for the week, skip the takeout and try making your own Healthy Chicken Salad with Greek Yogurt. You’ll love how quick, refreshing, and protein-rich it is—and how easily it fits into even the busiest schedule.
Here’s to eating well without stress—one creamy, crunchy, delicious bowl of Yogurt Chicken Salad at a time.
