Chicken salad is a lunchbox staple, but it can sometimes feel heavy. This recipe offers a lighter twist, packed with fresh vegetables, crunchy nuts, and a tangy dressing. Made with lean chicken breast, low-fat mayo, and a touch of Greek yogurt, it’s a guilt-free way to enjoy the classic flavors you love.
This light chicken salad is perfect for a quick and satisfying lunch, a light dinner option, or even a delightful finger food for your next gathering. It’s bursting with textures and flavors, making it a crowd-pleaser for all ages.
What You’ll Need:
- For the Chicken:
- 3 boneless, skinless chicken breasts
- Seasoning:
- 1 tablespoon vegetable oil
- ½ teaspoon salt
- ¼ teaspoon ground black pepper
- 1 teaspoon granulated garlic powder
- 1 teaspoon ground sweet paprika
- 1 teaspoon dried oregano
- For the Salad:
- 2 celery stalks, chopped
- ½ green apple, chopped
- 3 spring onions, chopped
- ¼ red onion, chopped
- 2 tablespoons chopped fresh parsley
- 5 cups leafy salad greens (such as romaine or mixed greens)
- For the Nuts & Fruits:
- ½ cup chopped almonds (approximately 45 grams)
- ½ cup dried cranberries (approximately 65 grams)
- For the Dressing:
- 4 tablespoons low-fat mayonnaise
- 1 tablespoon plain Greek yogurt
- 1 teaspoon Dijon mustard
- 2 tablespoons lemon juice
- Salt and ground black pepper to taste
Nutritional Information (per serving):
- Calories: 400
- Fat: 15g
- Carbohydrates: 25g
- Protein: 30g
- Sodium: 450mg (depending on salt intake)
Let’s Make Some Light Chicken Salad!
- Marinate the Chicken: In a large bowl, combine the vegetable oil, salt, pepper, granulated garlic, paprika, and oregano. Add the chicken breasts and toss to coat them evenly in the marinade. Let the chicken marinate for at least 15 minutes, or up to 30 minutes for deeper flavor.
- Cook the Chicken: Heat a lightly oiled pan or grill over medium heat. Cook the marinated chicken breasts for 5-7 minutes per side, or until cooked through. Remove the chicken from the pan and let it cool slightly.
- Prep the Salad Ingredients: While the chicken cools, chop the celery, green apple, spring onions, red onion, and parsley. Wash and tear the salad greens into bite-sized pieces.
- Assemble the Salad: In a large bowl, combine the chopped vegetables, chopped nuts, dried cranberries, and salad greens.
- Shred the Chicken: Once the chicken is cool enough to handle, cut it into bite-sized pieces or shred it using two forks. Add the shredded chicken to the salad bowl.
- Whisk Up the Dressing: In a small bowl, whisk together the low-fat mayonnaise, Greek yogurt, Dijon mustard, lemon juice, salt, and pepper.
- Dress and Serve: Pour the dressing over the salad ingredients and toss gently to coat everything evenly. Taste and adjust seasonings as needed. Serve immediately and enjoy your light and refreshing chicken salad!
Tips:
- Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
- For a vegetarian option, substitute cooked chickpeas or lentils for the chicken.
- Feel free to add other chopped vegetables to your liking, such as carrots, bell peppers, or cucumbers.
- You can adjust the amount of dressing to your desired level of creaminess.
We hope you love this light and flavorful chicken salad recipe! It’s a perfect way to incorporate healthy protein and fresh ingredients into your meals. Let us know in the comments below what your favorite chicken salad variations are!