Healthy chicken salad made with lean shredded chicken, crunchy veg and a light mayo and Greek yogurt dressing — it’s a high-protein staple I keep in my fridge all week.
Shredded Chicken Salad At A Glance
- ⏱ Ready In: 1 hour 20 minutes (including chicken poaching and chilling)
- 🍽 Serves: 6
- 🌱 Diet: High-protein, gluten-free
- 💪 Nutrition Highlights: Great source of lean protein at good macros
- 🥕 Main Ingredients: Chicken breast, celery, dill pickles, apple, Greek yogurt, light mayonnaise
- 🔥 Flavor Profile: Creamy, tangy and lightly sweet, with a satisfying crunch in every bite
- 🧊 Meal-Prep Friendly: Keeps 4 days in the fridge in an airtight container
- Best Served With: Chopped greens, sandwiches, wraps, crackers or straight out of a jar
This is one of those meal-prep staples I make when I want to know there’s something high in protein sitting in the fridge, ready to go. The dressing is Greek yogurt and a smaller amount of light mayo than you’d normally use, so it stays creamy without tipping into heavy, and the apple (or grapes, if that’s what’s in the fruit bowl) adds a bit of sweetness against the tangy pickles and Dijon.
This chicken salad is a genuinely great source of protein with fewer calories than the classic, and it happens to be one of the more versatile things I make. It goes over greens, into a sandwich or wrap, onto crackers, or honestly straight out of the container with a fork. It’s also properly meal-prep friendly, since the flavor actually improves after a few hours in the fridge.
👩🍳 You might also like these recipes:
→ Chicken Salad Wraps
→ Chicken Salad Sandwich
→ Easy Chicken Pasta Salad
→ Stovetop Shredded Chicken
→ Shredded Chicken (Oven-Baked)
→ Shredded Chicken In A Slow Cooker
→ Asian Chicken Salad With Ginger Garlic Dressing
→ Easy High-Protein Chicken Pasta Salad
→ More Shredded Chicken Recipes
What You’ll Need
Here is what you’ll need for this healthy chicken salad recipe. Find the full measurements in the recipe card below.
For the shredded chicken (if starting from raw)
- Boneless skinless chicken breast – poached gently on the stovetop until juicy, then shredded. You can skip this whole step and use 4 cups of leftover roast or rotisserie chicken instead if you’re short on time.
- Onion and garlic – smashed and added to the poaching liquid to flavor the chicken, not eaten. Optional, you can just use the seasonings below.
- Low-sodium chicken broth – using low-sodium here means you control the final saltiness, since a little of the broth goes back into the shredded chicken.
- A simple spice blend of salt, pepper, garlic powder, onion powder and paprika – seasons the chicken without overpowering the salad flavors to come.
- Lemon juice – stirred through the warm shredded chicken to brighten it up before it even meets the dressing.
For the chicken salad
- Celery and dill pickles – finely diced for crunch in every bite without overwhelming the chicken.
- Honeycrisp or green apple, or red grapes – adds natural sweetness that balances the tangy dressing. Pink Lady, Fuji or Gala apples work well too.
- Green onions and fresh parsley – for a little sharpness and freshness. Dill is also great if you like a more Slavic twist.
For the dressing
- Light mayonnaise and low-fat Greek yogurt – the creamy base. The yogurt lightens things up and adds extra protein compared to an all-mayo dressing.
- Dijon mustard and pickle juice – for tang and a bit of zip.
- Garlic powder, onion powder, salt, pepper and lemon juice – rounds out the seasoning.
How To Make A Healthy Chicken Salad
Find the full recipe and nutritional information below. Here’s the rundown of how it comes together.
- Make the shredded chicken: Season the chicken breast with salt, pepper, garlic powder, onion powder and paprika. Sauté the onion and garlic in a little olive oil, then add the chicken and broth, bring to a gentle simmer, cover, and cook until the chicken reaches 165°F (74°C) — about 35 minutes for this amount.
- Shred and rest: Transfer the chicken to a bowl, let it cool for a few minutes, then shred with two forks or a hand mixer. Toss with a splash of the reserved cooking liquid and the lemon juice, then let it cool completely — warm chicken can thin out the dressing later.
- Combine the salad base: In a large bowl, combine the shredded chicken, celery, pickles, apple (or grapes), green onions and parsley.
- Whisk the dressing: In a separate bowl, whisk together the mayonnaise, Greek yogurt, Dijon mustard, pickle juice, garlic powder, onion powder, salt, pepper and lemon juice until smooth.
- Toss and chill: Pour the dressing over the chicken mixture and stir until evenly coated. Taste and adjust seasoning, then refrigerate for at least 30 minutes before serving.
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Recipe Tip
- Finely dice the celery and pickles so every bite gets a little crunch without overwhelming the chicken.
- Pat the diced pickles dry with a paper towel before adding them, so they don’t thin out the dressing.
- Shred the chicken while it’s still slightly warm for the best texture, then let it cool completely before mixing with the dressing.
- A squeeze of fresh lemon juice just before serving brightens all the flavors.
- Short on time? Use 4 cups of leftover roast or rotisserie chicken instead of poaching your own — it’ll save you close to an hour.
- Storage: Keeps in an airtight container in the fridge for up to 4 days. Give it a quick stir before serving, since the dressing naturally thickens after chilling.
- Make-ahead: This one’s actually better a few hours after it’s made, once the flavors have had time to meld — great for prepping the day before.
Serving Suggestions
This chicken salad earns its versatility. Serve it over chopped romaine or butter lettuce for a lighter lunch, layer it into mason jars for grab-and-go meal prep, spoon it onto whole-grain crackers, or use it as a filling for wraps and sandwiches. For a lower-carb option, stuff it into lettuce cups instead of bread.
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A creamy, high-protein chicken salad made with lean shredded chicken, crunchy celery and pickles, and a light Greek yogurt dressing. Great over greens, in a wrap, or straight from the jar. Find step-by-step photos below and more recipe tips above.
For the shredded chicken (skip this section and use 4 cups/560 grams of cooked, shredded leftover or rotisserie chicken instead, if you prefer)
Make the shredded chicken (skip if using leftover or rotisserie chicken)
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Season the chicken breasts all over with the kosher salt, black pepper, garlic powder, onion powder and paprika. Let sit for 5–10 minutes while you prep the remaining ingredients.
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Heat the olive oil in a large pot or deep skillet over medium heat. Add the onion and garlic and cook for 2–3 minutes, stirring occasionally, until fragrant — they don’t need to brown.
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Arrange the chicken in the pot and pour in the chicken broth so it’s mostly submerged. Bring to a gentle simmer, then reduce the heat to low, cover, and cook for about 35 minutes, or until the thickest part of the chicken reaches 165°F (74°C).
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Transfer the chicken to a bowl and let it cool for a few minutes, then shred with two forks or a hand mixer.
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Strain the cooking liquid and reserve about ½ cup (120 ml). Toss it through the shredded chicken along with the lemon juice, then finish with parsley if using. Let cool completely before continuing.
Make the chicken salad
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In a large bowl, combine the cooled shredded chicken, celery, pickles, apple (or grapes), green onions and parsley.
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In a separate small bowl, whisk together the light mayonnaise, Greek yogurt, Dijon mustard, pickle juice, garlic powder, onion powder, salt, pepper and lemon juice until smooth.
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Pour the dressing over the chicken mixture and stir until evenly coated. Taste and adjust seasoning as needed.
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Refrigerate for at least 30 minutes before serving for the best flavor.
Key Recipe Tips: Finely dice the celery and pickles for even crunch, pat pickles dry before adding, and shred the chicken while still slightly warm for the best texture. If you prefer a creamier consistency, stir in an extra spoonful of Greek yogurt before serving.
Storage Tips: Store in an airtight container in the fridge for up to 4 days.
Make-Ahead Tips: This chicken salad tastes even better after chilling for a few hours or overnight, once the dressing has had time to soak into the chicken.
FAQs:
Can I make this ahead of time? Yes — in fact, it’s even better after a few hours in the fridge, as the flavors continue to develop while it chills.
How long does chicken salad last? Stored in an airtight container in the fridge, it keeps well for up to 4 days.
Can I use rotisserie chicken? Absolutely. It’s a convenient shortcut, though homemade shredded chicken has a leaner flavor that pairs especially well with the light dressing.
Can I freeze chicken salad? Freezing isn’t recommended — the Greek yogurt and mayonnaise can separate after thawing, affecting both texture and consistency.
What apples work best? Honeycrisp is ideal since it stays crisp with a nice sweet-tart balance. Pink Lady, Fuji and Gala are also great options.
Can I leave out the fruit? Yes — the salad is still delicious without apple or grapes, though they add a pleasant sweetness that balances the tangy dressing and pickles.
Is there a substitute for Greek yogurt? You can use extra light mayonnaise or light sour cream, though Greek yogurt adds extra protein while keeping the dressing light.
What’s the best way to serve it? It’s incredibly versatile — over leafy greens, in whole-grain sandwiches or wraps, with crackers, stuffed into pita pockets, or spooned into lettuce cups for a lighter meal.
Calories: 398kcal | Carbohydrates: 10g | Protein: 61g | Fat: 12g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 4g | Trans Fat: 0.02g | Cholesterol: 162mg | Sodium: 1120mg | Potassium: 959mg | Fiber: 2g | Sugar: 5g | Vitamin A: 578IU | Vitamin C: 10mg | Calcium: 80mg | Iron: 2mg
