Name: Low Calorie Chicken Salad
Prep time: 15 min
Total time: 15 min
Yield: 4 servings
Cuisine: American
Ingredients: 3 cups cooked shredded chicken breast; 1/2 cup plain Greek yogurt; 1 tablespoon mayonnaise; 1 teaspoon Dijon mustard; 2 stalks celery, finely diced; 1/4 cup red onion, finely diced; 1 tablespoon fresh lemon juice; 2 tablespoons fresh dill or parsley, chopped; 1/2 teaspoon salt; 1/4 teaspoon black pepper

Table of Contents

Why You’ll Love This Recipe
Ingredients You’ll Need
Tips for the Best Results
Storage and Reheating
Frequently Asked Questions

Low Calorie Chicken Salad

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If you’re looking for a lunch that actually keeps you full without making you feel heavy afterward, this low calorie chicken salad is exactly what you need. It’s creamy, satisfying, and takes maybe 15 minutes to pull together — less if you’re using leftover chicken. I make this on repeat all summer long, and honestly, it never gets old.

Why You’ll Love This Recipe

First, it genuinely tastes good. That sounds obvious, but so many “light” recipes sacrifice flavor to cut calories, and this one doesn’t. The combination of Greek yogurt and a little Dijon gives you that creamy, tangy bite you want from a classic chicken salad without needing a mountain of mayo.

Second, it’s incredibly flexible. You can pile it on whole grain bread, scoop it into lettuce cups, stuff it into a halved avocado, or just eat it straight from the bowl with a fork — no judgment here.

And third, it comes together fast. If you’ve got cooked chicken on hand, this is practically a no-prep meal. Perfect for busy weekdays when you want something real but don’t have a lot of time to spend in the kitchen.

Ingredients You’ll Need

The star of the show is, of course, the chicken. Cooked, shredded chicken breast works best here since it’s lean and absorbs the dressing really well. Rotisserie chicken is a fantastic shortcut — just pull it apart and you’re halfway done.

For the dressing, you’ll use plain Greek yogurt as the base instead of full-fat mayo. It gives you that creamy texture while keeping things light. A small spoonful of mayonnaise adds a touch of richness so it doesn’t taste like diet food, and a little Dijon mustard brings that subtle sharpness that ties everything together.

Celery is non-negotiable for me — it adds the crunch that makes chicken salad feel like chicken salad. Red onion gives a gentle bite (you can use green onion if you want something milder), and a squeeze of fresh lemon juice brightens the whole thing up. Salt, pepper, and fresh dill or parsley round it out beautifully.

Want to mix it up? Try adding halved grapes or diced apple for a touch of sweetness, or throw in some chopped walnuts for extra texture. Both work really well without adding many calories.

Tips for the Best Results

💡 Tip: Use cold chicken. If your chicken is still warm when you mix everything together, it can make the dressing go a bit watery. Let it cool completely first, and your salad will stay creamy and cohesive.

Don’t skip the resting time. Once everything is mixed, let the salad sit in the fridge for at least 20 to 30 minutes before eating. The flavors come together so much better after a short rest — it tastes noticeably more developed than eating it right away.

Shred your chicken by hand rather than chopping it. Shredded chicken holds onto the dressing better and gives you that classic chicken salad texture. You can also use two forks or a hand mixer to make quick work of it.

💡 Tip: Taste and adjust before serving. Greek yogurt can vary in tanginess depending on the brand, so give your salad a taste and add a pinch more salt, a little more lemon, or a tiny extra squeeze of Dijon if it needs a lift. Trusting your palate here makes a real difference.

Storage and Reheating

This chicken salad keeps well in the fridge for up to 4 days when stored in an airtight container. It actually gets better on day two once everything has had time to meld together, so it’s a great recipe to make ahead for the week.

📌 Note: This recipe is meant to be served cold, so there’s no reheating needed — and honestly, you wouldn’t want to. Warm Greek yogurt dressing isn’t something we’re going for here.

Give it a quick stir before serving if it’s been sitting in the fridge, as some liquid can separate out. A little stir and it comes right back together.

Do not freeze this salad. The Greek yogurt will separate and become grainy when thawed, and the celery will lose all its crunch. It’s so quick to make fresh that there’s really no need to freeze it anyway.

Frequently Asked Questions

Can I use canned chicken?

You can, though the texture will be softer than freshly cooked or rotisserie chicken. If you go this route, drain it really well and pat it dry so the salad doesn’t get watery. It works in a pinch and still tastes great.

How many calories are in this chicken salad?

One serving comes in at roughly 180 to 220 calories depending on portion size and any add-ins you use. Using Greek yogurt instead of mayo is what keeps it light without feeling like you’re eating something boring.

Can I make this dairy-free?

Yes — swap the Greek yogurt for a plain, unsweetened dairy-free yogurt (coconut or cashew-based work well) and use a little extra mayo in place of the yogurt if needed for creaminess. The flavor will be slightly different but still really good.

How do I keep the chicken salad from getting watery?

Make sure your chicken is fully cooled and dry before mixing. Pat the celery dry if it’s been washed, and let the salad chill covered in the fridge. If it does release a little liquid after sitting, just stir it back in — it’s totally normal and doesn’t affect the flavor.

Recipe