Refreshing and Nutritious Healthy Chicken Salad

BY Emily Parker January 1, 2026

Classic deli salads often rely heavily on mayonnaise, which can mask the bright, natural flavors of the ingredients. This version reimagines the staple by utilizing tangy Greek yogurt and a splash of citrus to create a creamy base that is both light and satisfying. By combining lean protein with the crunch of fresh vegetables and the sweetness of fruit, this Healthy Chicken Salad offers a complex profile that works beautifully for a quick lunch or a structured meal prep routine. It is a vibrant, modern take on a traditional favorite that focuses on wholesome components without sacrificing the familiar texture you crave.

Table of Contents

Components for the Salad

The beauty of this dish lies in the contrast between the tender poultry and the crisp additions. Using a pre-cooked rotisserie chicken can save significant time, but freshly poached or grilled breasts work just as well.

Three cups cooked chicken: Use breasts or thighs, shredded or cut into bite-sized cubes.
Two stalks celery: Finely diced for a consistent crunch in every spoonful.
One cup red grapes: Halved or quartered depending on their size.
One half cup sliced almonds: Provides a nutty earthiness and essential texture.
Three green onions: Thinly sliced, including both the white and green parts.
Two tablespoons fresh parsley: Finely chopped to add a herbaceous finish.
Three quarters cup plain Greek yogurt: The foundation for our creamy, protein-rich dressing.
One tablespoon Dijon mustard: Adds a subtle heat and vinegary depth.
Three tablespoons fresh lemon juice: Vital for cutting through the richness of the yogurt.
One half teaspoon celery seed: The secret ingredient for that authentic deli-style aroma.
One teaspoon sea salt: Adjust based on whether your chicken was pre-seasoned.
One half teaspoon cracked black pepper: Provides a mild, lingering warmth.

Preparation Summary

Combine the chicken, celery, grapes, almonds, and onions in a large mixing vessel.
In a separate small bowl, whisk the yogurt, mustard, lemon juice, and dry seasonings.
Pour the dressing over the dry ingredients.
Fold the mixture together until every piece is evenly coated.
Refrigerate for at least sixty minutes to allow the flavors to meld.
Serve chilled using your preferred method.

Detailed Step-by-Step Process

Preparing the Base

Begin by ensuring your chicken is completely cooled. If you use warm chicken, it will cause the Greek yogurt to thin out and lose its creamy body. Aim for uniform pieces; shredded chicken absorbs more dressing for a moist result, while cubed chicken provides a more distinct mouthfeel. Toss the chicken into a wide bowl with the diced celery, halved grapes, sliced almonds, and green onions. This “dry mix” stage ensures that the chunky ingredients are evenly distributed before the liquid binder is added.

Emulsifying the Dressing

In a medium glass bowl, combine the Greek yogurt, Dijon mustard, and lemon juice. Whisk these vigorously until the yellow mustard and clear citrus juice disappear into the white yogurt, creating a pale, smooth sauce. Sprinkle in the celery seed, salt, and pepper. It is much easier to get the seasonings evenly dispersed in this small amount of liquid than it is to stir them into a large bowl of bulky chicken and grapes.

Combining and Coating

Slowly pour the yogurt mixture over the chicken assembly. Using a large silicone spatula, use a folding motion—scraping the bottom of the bowl and bringing it over the top—to coat the ingredients. Avoid over-stirring, which can bruise the grapes or break down the delicate almond slices. The goal is a glistening, cohesive salad where the dressing clings to every crevice of the chicken.

The Chilling Phase

While you can eat this Healthy Chicken Salad immediately, it improves significantly after a rest in the refrigerator. During this time, the lemon juice slightly cures the onions and the celery seeds hydrate, releasing their oils into the yogurt. Cover the bowl tightly with plastic wrap or transfer to an airtight container. A cold temperature also helps the yogurt thicken back up, ensuring the salad stays together when piled onto bread or greens.

Culinary Success Tips

Check the Moisture: If your Greek yogurt is particularly thick (like a Fage five percent or similar), you may need an extra teaspoon of lemon juice to achieve the desired consistency.
Toast the Nuts: For a deeper flavor profile, toss the sliced almonds in a dry pan over medium heat for three minutes until they turn golden brown. Let them cool completely before adding to the salad to maintain their crunch.
Manage the Grapes: If your grapes are very large, quarter them. You want the fruit to be roughly the same size as the chicken pieces so the salad is easy to eat with a fork or on a cracker.
The Celery Seed Factor: Do not skip the celery seed. It provides the “classic” flavor associated with high-end delis that salt and pepper alone cannot replicate.
Acid Balance: If the salad feels too heavy, add a tiny bit more lemon juice. If it feels too tart, a tiny pinch of honey can balance the acidity of the yogurt without making the dish sweet.

Recipe Customizations

Tropical Twist

Swap the grapes for diced fresh pineapple and use macadamia nuts instead of almonds. This version pairs exceptionally well with a sprinkle of shredded coconut on top for a bright, summer-inspired lunch.

The Savory Herb Version

Replace the parsley with fresh dill or tarragon. Tarragon, in particular, has a natural anise-like sweetness that complements chicken beautifully. This version feels more sophisticated and is excellent for hosting brunches.

The Spicy Kick

Fold in a teaspoon of sriracha or a pinch of cayenne pepper into the yogurt dressing. You can also replace the green onions with finely minced pickled jalapeños for a vinegary heat that cuts through the creaminess.

Creative Serving Methods

The Classic Platter

Scoop the salad into the center of a large plate and surround it with halved hard-boiled eggs, cucumber slices, and whole-grain crackers. This creates a high-protein, low-carb meal that feels abundant and colorful.

The Lettuce Boat

For a gluten-free and light option, use large leaves of Bibb or Romaine lettuce as “tacos.” The buttery leaves of Bibb lettuce provide a soft cradle for the crunchy salad, making it a mess-free finger food.

The Toasted Sourdough

Lightly toast a thick slice of sourdough bread and rub a clove of garlic across the surface while it is still warm. Pile the chicken salad high and top with extra cracked black pepper for a satisfying, open-faced sandwich.

Frequently Asked Questions

How long will this stay fresh in the refrigerator?

When stored in an airtight glass container, this salad maintains its quality for three to four days. Note that the almonds may lose some of their crispness the longer they sit in the dressing, so you might consider adding them just before serving if you are meal prepping.

Can I use frozen chicken for this recipe?

You can use chicken that has been frozen and then thoroughly thawed and cooked. However, ensure you pat the cooked chicken dry with paper towels to remove excess moisture, otherwise, the dressing will become watery as it sits.

Is there a substitute for Greek yogurt?

If you prefer not to use yogurt, mashed avocado provides a similar creaminess with healthy fats, though the flavor profile will change significantly. You could also use a mixture of half mayonnaise and half sour cream if you are not looking for a yogurt-based option.

Why is my chicken salad watery the next day?

This usually happens if the grapes were wet when added or if the celery was cut too far in advance, causing it to release its natural juices. To prevent this, ensure all produce is bone-dry before mixing and use a high-quality, thick Greek yogurt.

Nutrition Information

Nutrient	Amount per Serving
Calories	227 kcal
Protein	41 g
Carbs	10 g
Fat	5 g
Fiber	1 g
Sugar	7 g
Sodium	1357 mg

Nutrition Disclaimer

Nutrition information is an estimate and may vary based on preparation and ingredients used.

Refreshing and Nutritious Healthy Chicken Salad

Components for the Salad

Preparation Summary