How to Make a Low Calorie Chicken Salad

Looking for a healthy, delicious meal that won’t weigh you down? This low calorie chicken salad is the answer. Packed with lean protein, fresh veggies, and a light dressing, it’s perfect for lunch, dinner, or even a quick snack. Whether you’re watching your calories, aiming for a balanced diet, or just craving something tasty and guilt free, this recipe is easy to make and endlessly customizable. In this guide, I’ll walk you through every step to create a flavorful chicken salad that’s under 300 calories per serving without sacrificing taste!

Fresh, light, and oh so satisfying this chicken salad is a healthy win!

Why Choose a Low Calorie Chicken Salad?

Chicken salad is a classic dish, but traditional recipes often rely on heavy mayo or creamy dressings that pile on the calories. This lighter version keeps things fresh and nutritious while still delivering big flavor. Here’s why it’s a must try:

• Low-Calorie: Each serving is under 300 calories, making it diet friendly.
• High Protein: Chicken keeps you full and supports muscle health.
• Quick: Ready in 20 minutes with minimal cooking (or none, if using leftovers).
• Versatile: Serve it solo, on greens, or in a wrap your choice!
• Meal-Prep Ready: Make a batch and enjoy it all week.

Let’s dive into how to whip up this healthy masterpiece at home.

Ingredients for a Low Calorie Chicken Salad

This recipe serves 4 and uses simple, wholesome ingredients. Adjust quantities to suit your needs!

For the Salad:

• 2 cups (about 300g) cooked chicken breast, shredded or diced (skinless)
• 1 cup celery, finely chopped (about 2 stalks)
• 1 cup cucumber, diced
• 1/2 cup red bell pepper, diced
• 1/4 cup red onion, finely chopped (optional for a mild kick)
• 1 cup baby spinach or mixed greens (optional base)

For the Dressing:

• 1/3 cup plain Greek yogurt (non-fat or low-fat)
• 1 tablespoon Dijon mustard
• 1 tablespoon lemon juice (freshly squeezed)
• 1 teaspoon honey (optional, for a touch of sweetness)
• 1/2 teaspoon garlic powder
• Salt and pepper to taste
• 1 tablespoon fresh dill or parsley, chopped (optional)

Optional Add-Ins:

• 1/4 cup grapes, halved (for natural sweetness)
• 1 tablespoon slivered almonds or sunflower seeds (for crunch)
• 1/2 avocado, diced (adds healthy fats, slightly increases calories)

Equipment:

• Large mixing bowl
• Small bowl or jar for dressing
• Cutting board and knife
• Measuring cups and spoons

Simple, fresh ingredients for a low calorie delight.

Step by Step Instructions

Step 1: Prepare the Chicken

1. Cook (If Needed): If you don’t have pre-cooked chicken, poach or grill 2 medium chicken breasts. To poach, simmer in water with a pinch of salt for 15-20 minutes until fully cooked (internal temp 165°F/74°C). Let cool, then shred or dice.
2. Use Leftovers: Rotisserie chicken (skin removed) or last night’s grilled chicken works perfectly just shred it up!

Time-Saver: Pre-cooked chicken cuts prep time to under 10 minutes.

Step 2: Chop the Veggies

1. Dice and Slice: Finely chop the celery, cucumber, bell pepper, and red onion. Aim for small, uniform pieces so every bite has a mix of flavors.
2. Optional Greens: If using spinach or mixed greens as a base, roughly chop them or leave whole for texture.

Pro Tip: Chop extra veggies and store them in the fridge for quick salads later in the week.

Step 3: Make the Light Dressing

1. Mix It Up: In a small bowl or jar, combine Greek yogurt, Dijon mustard, lemon juice, honey (if using), garlic powder, salt, and pepper. Whisk until smooth.
2. Taste Test: Adjust seasoning add more lemon for tang or a pinch of salt for balance. Stir in fresh herbs if desired.

Why Greek Yogurt?: It’s creamy and protein-rich, cutting calories compared to mayo (about 10 calories per tablespoon vs. 90!).

Step 4: Assemble the Salad

1. Combine: In a large mixing bowl, toss the shredded chicken, celery, cucumber, bell pepper, and red onion (if using).
2. Dress It: Pour the dressing over the mixture and stir gently until everything is evenly coated.
3. Add Extras: Fold in grapes, nuts, or avocado if you’re using them just keep portions small to stay low calorie.

Step 5: Serve and Enjoy

• Plate It: Serve as is, over a bed of greens, or in a low-calorie wrap (like a lettuce leaf or whole grain tortilla).
• Garnish: Sprinkle with extra herbs or a few seeds for a finishing touch.
• Chill (Optional): Refrigerate for 15-30 minutes if you prefer it cold it’s great either way!

Tips for the Best Low Calorie Chicken Salad

• Keep It Light: Stick to lean chicken breast and avoid high-calorie add ins like bacon or full fat cheese.
• Portion Control: Use a kitchen scale for accuracy overdoing nuts or dressing can sneak in calories.
• Flavor Boost: Experiment with spices like paprika or cumin for zero calorie pizzazz.
• Make Ahead: Prep the salad (without greens) and store it in the fridge for up to 3 days. Add dressing just before serving to keep it fresh.
• Texture Trick: Chill the veggies beforehand for extra crispness.

Nutritional Information (Per Serving, Based on 4 Servings)

• Calories: 250 kcal
• Protein: 28g
• Fat: 6g
• Carbs: 10g
• Fiber: 2g
• Sugar: 5g (with grapes and honey)

Note: Values vary slightly with add-ins or dressing adjustments.

Why This Recipe Works for a Healthy Lifestyle

This low-calorie chicken salad is a powerhouse of nutrition without the guilt. The lean chicken keeps you satisfied, while the veggies add fiber and vitamins (like vitamin C from bell peppers). Greek yogurt swaps out heavy fats for protein and probiotics, making it a smart choice for weight management or simply eating cleaner. Plus, it’s quick enough to fit into even the busiest day.

Customizing Your Chicken Salad

Tailor it to your taste or dietary needs:

• Spicy: Add a dash of hot sauce or diced jalapeños.
• Fruity: Swap grapes for diced apple or dried cranberries (in moderation).
• Creamier: Mix in a tablespoon of mashed avocado or hummus.
• Herbaceous: Try fresh cilantro or mint for a twist.
• Crunchy: Sub seeds with chopped water chestnuts or jicama.

Make it your own with these easy tweaks!

Troubleshooting Common Issues

• Too Dry?: Add a splash of water or extra lemon juice to the dressing.
• Bland Flavor?: Up the seasoning more mustard, herbs, or a pinch of salt can help.
• Soggy Veggies?: Don’t overmix, and add greens just before eating.

FAQs About Low Calorie Chicken Salad

Can I Use Canned Chicken?

Yes! Drain it well and rinse to reduce sodium about 1 ½ cups equals 2 cups fresh.

How Do I Keep Calories Low with Store Bought Chicken?

Opt for rotisserie breast meat (skin off) or plain grilled chicken no sauces or breading.

Is It Gluten Free?

Naturally, yes! Just ensure your serving option (like bread or crackers) is gluten-free if needed.

Can I Make It Dairy Free?

Swap Greek yogurt for a dairy free alternative like coconut yogurt or a vinaigrette.

Serving Suggestions

Enjoy this salad:

• Solo: A light meal on its own.
• With Greens: Over spinach or arugula for a bigger salad.
• Wrapped: In lettuce leaves or a low carb tortilla.
• Paired: With a side of fruit or a cup of herbal tea.

Why You’ll Love Making This Recipe

This low-calorie chicken salad isn’t just healthy it’s practical and delicious. It’s a no fuss option that fits into weight-loss plans, busy schedules, or anyone craving a fresh meal without the calorie overload. The simplicity means you can whip it up anytime, and the flexibility keeps it exciting. It’s proof that eating well doesn’t have to be complicated.

Final Thoughts

Ready to enjoy a meal that’s light on calories but big on flavor? This how to make a low calorie chicken salad guide has you covered. Try it out, tweak it to your liking, and share your experience in the comments below! Looking for more healthy ideas? Check out our “Simple One Pan Pasta Recipe” or “Quick Breakfast Ideas with Eggs and Toast” for more inspiration.