This chicken salad delivers restaurant-quality flavor with a fraction of the fat, thanks to creamy Greek yogurt as the base. The tangy, herb-infused dressing clings perfectly to every bite of tender chicken and crisp vegetables.
Ready in 15 minutes with simple ingredients, this high-protein dish works as a sandwich filling, salad topping, or snack with crackers. It stays fresh for up to 4 days in the fridge.
Ingredients for Low Fat Chicken Salad Recipe with Greek Yogurt
Pantry staples plus fresh herbs create this tangy, herb-infused protein-packed dish with ease.
| Ingredient | Amount | Notes |
|---|---|---|
| Cooked Chicken Breast 🍗 | 1 ½ lb | Shredded or diced, fully cooled |
| Plain Nonfat Greek Yogurt 🥛 | 1 cup | Full-fat works for creamier texture |
| Celery 🥬 | 3 pieces | Finely diced for crunch |
| Red Grapes 🍇 | 1 cup | Halved for sweetness |
| Red Onion 🧅 | ¼ whole | Finely minced for sharpness |
| Fresh Dill 🌿 | ¼ cup | Chopped, stems removed |
| Fresh Parsley 🍃 | ¼ cup | Chopped, flat-leaf preferred |
| Dijon Mustard 🟡 | 2 tbsp | Smooth, not whole grain |
| Lemon Juice 🍋 | 2 tbsp | Freshly squeezed preferred |
| Honey 🍯 | 1 tbsp | Maple syrup for vegan option |
| Garlic Powder 🧄 | ½ tsp | Fresh minced at double quantity |
| Kosher Salt 🧂 | ¾ tsp | Diamond Crystal preferred |
| Black Pepper 🌶️ | ½ tsp | Freshly ground for best flavor |
| Walnuts 🌰 | ½ cup | Chopped, lightly toasted |
The chicken is the foundation, so poach your own for optimal texture and flavor—rotisserie chicken works in a pinch (just remove the skin). Nonfat Greek yogurt from Fage or Chobani gives the creamiest results without the fat. For herbs, fresh dill and parsley are non-negotiable; dried won’t deliver the same bright, vibrant notes. Celery and grapes add necessary crunch and sweetness.
No Greek yogurt? Low-fat sour cream at a 1:1 ratio works, though the tang will be milder. Swap grapes for diced apples or dried cranberries if preferred. Pecans or almonds can replace walnuts—toast them first to wake up their flavor. For a dairy-free version, unsweetened coconut yogurt is the closest substitute, but it may thin the dressing slightly.
This stays fresh for up to 4 days in an airtight container. Store with a piece of parchment paper pressed directly on the surface to prevent browning. Best served chilled, but let it sit at room temperature for 10-15 minutes before serving to soften slightly.
Why You’ll Love This Recipe
- Minimal Chopping: Only celery, grapes, and onion need a quick dice—no fancy knife skills required.
- Creamy Tang: The Greek yogurt gives it that rich texture without the guilt, and the red grapes add little bursts of sweetness.
- Lunchbox Superstar: I pack this for work all week, and it stays fresh in the fridge for days.
- Stretches Further: One batch feeds us for lunches and a light dinner—budget-friendly and filling.
Step-by-Step Instructions for Low Fat Chicken Salad With Greek Yogurt
Here’s the method. Straightforward, tested, works every time.
Step 1: Prepare and Combine the Wet Base
In a large mixing bowl, whisk together the 1 cup Plain Nonfat Greek Yogurt, 2 tbsp Dijon Mustard, 2 tbsp Lemon Juice, 1 tbsp Honey, 0.5 tsp Garlic Powder, 0.75 tsp Kosher Salt, and 0.5 tsp Black Pepper. This creates a tangy, creamy foundation that binds all the ingredients.
I whisk vigorously for 30-45 seconds until the mixture is completely smooth and the honey fully dissolves. The acid from the lemon juice will cut through the richness of the yogurt, while the honey adds a subtle sweetness to balance the tang.
Step 2: Incorporate the Chicken and Herbs
Add the 1.5 lb Cooked Chicken Breast (shredded or diced) to the bowl with the wet mixture. I prefer shredding for a more cohesive salad, but diced works well for a chunkier texture. Fold gently to coat every piece evenly without breaking it up too much.
Next, add the 0.25 cup Fresh Dill and 0.25 cup Fresh Parsley, both finely chopped. These herbs lend a bright, fresh flavor that complements the tangy base. Fold again until the herbs are evenly distributed throughout the chicken and yogurt mixture.
Step 3: Add Vegetables and Fruit for Texture
Stir in the 3 pieces Celery (finely diced), 0.25 whole Red Onion (finely minced), and 1 cup Red Grapes (halved). The celery adds a satisfying crunch, while the red onion provides a mild sharpness that cuts through the creaminess.
The red grapes contribute a natural sweetness and juicy burst that balances the acidity from the lemon and mustard. I fold these in last to preserve their texture and prevent them from bleeding color into the salad.
Step 4: Finish with Walnuts and Final Adjustments
Gently fold in the 0.5 cup Walnuts (chopped and lightly toasted). Toasting the walnuts beforehand enhances their natural oils and adds a deeper, nuttier flavor to the salad. I reserve a small handful to sprinkle on top for added texture and visual appeal.
Taste and adjust seasoning if needed, though the initial measurements should be spot-on. If the salad seems too thick, you can thin it slightly with a splash of water or additional lemon juice. Let it rest for 10-15 minutes to allow the flavors to meld together.
Pro Tips For Making Low Fat Chicken Salad Recipe With Greek Yogurt
- Chill the Chicken: Shred or dice the chicken breast while it’s still slightly warm, then let it cool completely in the fridge for 20 minutes—I learned this the hard way after my first batch turned out watery from the residual heat.
- Drain the Yogurt: Spoon your plain nonfat Greek yogurt into a fine mesh strainer over a bowl for 10 minutes to remove excess liquid, or your salad will be runny instead of creamy.
- Soak the Onion: Toss your diced red onion in cold water for 5 minutes before mixing it in—this takes the sharp bite out without losing the crunch.
- Halve the Grapes: Slice those red grapes in half so they release a little juice into the mix and distribute better—sounds small, but it makes every bite taste more balanced.
Perfect Pairings for This Recipe
Bread and Wraps
I love serving this on whole wheat croissants for a sandwich that feels indulgent but stays light. Alternatively, whole grain pita pockets make a portable, no-mess option—just add 1-2 tbsp of salad per half and serve with extra greens.
Fresh Sides
A simple mixed greens salad with a light balsamic vinaigrette complements the creamy texture beautifully. I toss 4 cups baby spinach with 1 tbsp olive oil and 1 tsp balsamic vinegar for a refreshing contrast. 🥗
Crunchy Accompaniments
Whole grain crackers like Triscuits or Mary’s Gone Crackers add the perfect crunch. For a low-carb option, cucumber slices or bell pepper strips work wonderfully as scoops.
Fruit Pairings
Fresh apple slices or pineapple chunks add a sweet, juicy contrast. I drizzle them with 1 tsp lemon juice to prevent browning. A small fruit salad with melon and berries also balances the savory flavors.
Beverage Matches
A crisp green tea or sparkling water with lemon cleanses the palate. For wine lovers, a chilled Sauvignon Blanc or Pinot Grigio pairs beautifully with the tangy, herby notes. 🍷
Nutrition Facts
Frequently Asked Questions
Can I use rotisserie chicken instead of poached?
Just remove the skin and shred 1.5 lb of cooked chicken. Rotisserie works great for convenience, though poached has a cleaner flavor.
How do I make it dairy-free?
Swap the yogurt for 1 cup unsweetened coconut yogurt. The texture may be slightly thinner, but the flavor remains bright and tangy.
Why did my salad turn watery?
This usually happens if the chicken or grapes release excess moisture. Pat ingredients dry before mixing, and let it rest for 10-15 minutes to thicken.
Can I add other vegetables?
Yes! Try 1/2 cup diced cucumber or shredded carrots for extra crunch. Just keep the total volume similar for best texture.
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