The “Ultimate” Lean Chicken Salad
Prep time: 15 minutes | Servings: 4–6 | Great for: Sandwiches, wraps, or over greens.
Ingredients
The Base:
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1 lb Chicken breast, cooked and shredded (poached or rotisserie-style works best)
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½ cup Celery, finely diced (adds a necessary crunch)
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¼ cup Red onion, finely minced
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2 tbsp Fresh cilantro or flat-leaf parsley, chopped
The Creamy Dressing:
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1 cup Non-fat plain Greek yogurt (this replaces mayo for a high-protein, tangy base)
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1 tbsp Dijon mustard
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1 tbsp Fresh lemon juice
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½ tsp Garlic powder
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Salt and black pepper to taste
Optional Mix-ins:
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½ cup Grapes, halved (for a touch of sweetness)
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1 Small jalapeño, seeded and minced (if you like a little heat)
Instructions
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Prepare the Chicken: If you are cooking the chicken fresh, poach it in simmering water with a pinch of salt for 12–15 minutes until opaque throughout. Let it cool slightly, then shred using two forks or a hand mixer.
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Mix the Dressing: In a small bowl, whisk together the Greek yogurt, Dijon mustard, lemon juice, garlic powder, salt, and pepper until completely smooth.
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Combine: In a large mixing bowl, toss the shredded chicken with the celery, onion, and fresh herbs.
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Fold and Coat: Pour the dressing over the chicken mixture. Fold gently until everything is evenly coated. If the salad feels too dry, add an extra tablespoon of Greek yogurt.
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Chill: For the best flavor, cover and refrigerate for at least 30 minutes before serving. This allows the dressing to penetrate the chicken and the flavors to meld.
Meal Prep Tips
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Storage: This salad stays fresh in airtight containers (like those in your photo) for up to 4 days in the refrigerator.
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The “Zero Point” Secret: By using Greek yogurt instead of mayonnaise, you significantly reduce the fat and calorie content while adding a massive boost of protein.
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Serving Ideas: Serve a scoop inside a large hollowed-out bell pepper, wrapped in large butter lettuce leaves, or simply on its own with a few whole-grain crackers.