I know… most chicken salad recipes either taste like they were made in the ‘90s or belong at a sad desk lunch. Not this one. This High Protein Greek Yogurt Chicken Salad is what happens when you want something healthy, actually filling, and—dare I say—delicious, without a gallon of mayo.
I whipped up this macro friendly chicken salad after suffering through one too many disappointing, soggy deli versions. Now, thanks to a little Greek yogurt magic, this is my go-to low calorie chicken salad for busy weeks.
The first time I made this, my roommate ate half the bowl before I could even grab a fork. Spoiler alert: you’re never going back to the boring stuff.
Macro-Friendly Chicken Salad (No Mayo, All Flavor)
Equipment
- Knife
- Cutting board
- Large mixing bowl
- Small mixing bowl
- Whisk
- Measuring cups
- Measuring spoons
Ingredients
- 3 to 4 cups shredded or chopped rotisserie chicken about 14 ounces, measure after prepping
- 2 stalks celery sliced
- 1/2 cup seedless red grapes quartered or sliced
- 1/2 cup plain non-fat Greek yogurt
- 2 tablespoons light sour cream
- 1/2 teaspoon sea salt
- 1/4 teaspoon black pepper
- 1/2 teaspoon garlic powder
- 1/4 teaspoon dried dill
- 1 teaspoon lemon juice
- 2 tablespoons sliced almonds
Instructions
- Prep the Chicken: Shred or chop the rotisserie chicken (measure after prepping) and put it in a large mixing bowl.3 to 4 cups shredded or chopped rotisserie chicken
- Chop and Add Veggies: Slice the celery and grapes (make sure they’re seedless), then add them to the bowl with the chicken.2 stalks celery, 1/2 cup seedless red grapes
- Mix the Dressing: In a small bowl, whisk together the Greek yogurt, light sour cream, sea salt, black pepper, garlic powder, dried dill, and lemon juice until it’s smooth and creamy.1/2 cup plain non-fat Greek yogurt, 2 tablespoons light sour cream, 1/2 teaspoon sea salt, 1/4 teaspoon black pepper, 1/2 teaspoon garlic powder, 1/4 teaspoon dried dill, 1 teaspoon lemon juice
- Combine It All: Pour the dressing over the chicken, celery, and grapes. Add the sliced almonds and stir everything together until well mixed and coated.2 tablespoons sliced almonds
- Serve or Store: Serve right away, or for extra flavor, cover and chill in the fridge for about 30 minutes. Store any leftovers in an airtight container in the fridge for up to 4 days.
Tips, Tricks, and Sassy Secrets for the Ultimate Macro Friendly Chicken Salad 🥗
🥄 No Rotisserie Chicken? No Problem!
Forgot to grab a Costco chicken? Been there. Just use any leftover cooked chicken, or even canned chicken in a pinch. Honestly, you could probably use grilled nuggets from your last fast food run—no judgment here.
🍇 Grape Expectations
If you’re not into grapes, swap in chopped apples, dried cranberries, or literally any fruit that’s not suspiciously mushy. Cherries? Go wild. Leftover pineapple? Who’s stopping you? Not me.
🥒 Veggie FOMO
Want extra crunch? Toss in diced bell peppers or a handful of shredded carrots. If you’re feeling fancy, a sprinkle of green onion or fresh dill is the flex you deserve.
🧂 Make It Your Own (Or Blame Me If It’s Weird)
Don’t have dried dill? Use Italian seasoning, or just add a little extra garlic powder and pretend you meant to. Lemon juice not your thing? White wine vinegar or a dash of pickle juice totally works. Taste and adjust—if it goes sideways, I’m definitely not responsible.
🥜 Allergy? Almonds Out, Crunch In!
Can’t do nuts? Sunflower seeds, pepitas, or even a handful of pretzel pieces (yep, I said it) will still bring the crunch.
🧊 Pro Meal Prep Move
This chicken salad actually tastes better after hanging out in the fridge for a bit. Make it the night before and feel smug about your lunch all day.
🥪 So Many Serving Options, So Little Time
Scoop it on greens, stuff it in pita, roll it in a tortilla, or just eat it straight out of the bowl like it’s 2 AM and you’re living your best life.
⚖️ Macros Matter (Or Don’t)
If you’re tracking every gram, use chicken breast and nonfat Greek yogurt for max protein points. If not, live a little—swap in 2% yogurt or even a little extra sour cream. Your secret’s safe with me.
Trust me, after making this macro friendly chicken salad about a hundred times, these are the “rules”—and how to break them. Now go make it your way!
