Healthy Chicken Salad
A bright, creamy chicken salad that swaps heavy mayo for Greek yogurt, keeping it light but still satisfying. Crunchy celery, sweet grapes, and a squeeze of lemon make this perfect for a quick lunch or picnic. Serve it on whole-grain bread, in lettuce wraps, or over a bed of greens.
For 4 servings
- boil · ~15 min
Poach the chicken breast.
Place chicken breasts in a saucepan and cover with cold water by an inch. Add a pinch of salt. Bring to a gentle simmer and cook until the internal temperature reaches 165°F (74°C), about 12-15 minutes. Remove from water and let cool for 10 minutes.
TIPStart with cold water for more even cooking and avoid a rolling boil—it toughens the meat. - prep · ~3 min
Toast the sliced almonds.
While chicken cools, place sliced almonds in a dry skillet over medium heat. Toast, shaking the pan occasionally, until fragrant and lightly golden, about 2-3 minutes. Transfer immediately to a plate to cool.
TIPKeep an eye on them—nuts go from golden to burnt in seconds. - prep
Shred or dice the chicken.
Once cooled, dice the chicken into small, bite-sized cubes or shred with two forks.
- mix
Make the dressing and assemble.
1.In a large bowl, combine Greek yogurt, lemon juice, a pinch of salt, and black pepper.2.Add diced chicken, celery, red grapes, and minced red onion.3.Fold gently until everything is evenly coated with the dressing. - rest · ~30 min
Chill before serving.
Cover and refrigerate for at least 30 minutes to let the flavors meld. The salad can be made up to a day ahead.
TIPThe flavor improves as it sits. Let it come out 10 minutes before serving. - garnish
Garnish with almonds and dill.
Just before serving, fold in the toasted sliced almonds and fresh dill. Serve chilled.
TIPAdd the almonds at the very end so they keep their crunch.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Poach the chicken starting from cold water for evenly cooked, tender meat.
- 2Avoid a rolling boil during poaching; a gentle simmer keeps the chicken from toughening.
- 3Toast sliced almonds in a dry skillet until fragrant, then cool immediately to prevent burning.
- 4Add toasted almonds and fresh dill just before serving to preserve crunch and brightness.
- 5Chill the assembled salad for at least 30 minutes to let the flavors meld and deepen.
- 6Let the salad sit at room temperature for 10 minutes before serving to take off the chill.
Adapt it for your goals.
High-protein
Replace half the Greek yogurt with cottage cheese (blended smooth) for an extra protein boost without sacrificing creaminess.
low carbLow-carb
Swap the red grapes for diced Granny Smith apple and reduce the onion slightly to lower the carb content while maintaining a sweet crunch.
nut freeNut-free
Omit the sliced almonds and add sunflower seeds or pepitas instead for a nut-free crunch that keeps the texture.
herb swapHerb-swap
Replace fresh dill with chopped fresh tarragon or parsley for a different aromatic profile that still complements the lemon and chicken.
Why this is on our healthy list.
Lean Protein Source
Chicken breast provides high-quality, lean protein that supports muscle repair and keeps you full longer without excess saturated fat.
Probiotic Boost from Yogurt
Using Greek yogurt instead of mayonnaise introduces live active cultures that aid digestion and support gut health.
Antioxidant-Rich Grapes
Red grapes supply resveratrol and vitamin C, which help combat oxidative stress and support immune function.
Crunchy Vegetable Fiber
Celery and red onion add dietary fiber and essential nutrients like vitamin K and quercetin, a natural anti-inflammatory compound.
Frequently asked questions
Yes, skip the poaching step and shred or dice about 2 cups of rotisserie chicken meat. Reduce any added salt since rotisserie chicken is already seasoned.
