Is chicken salad actually healthy?

Chicken salad can fit into a balanced eating pattern, especially when it contains lean chicken, vegetables, fruit, nuts, and fresh herbs. However, mayonnaise adds substantial fat and calories, so portion size and dressing choice affect the nutrition.

What is the healthiest chicken salad?

The answer depends on your dietary needs. However, a chicken salad with plenty of vegetables, lean chicken, fresh herbs, and a lighter amount of dressing can offer protein along with varied textures and flavors. You can also replace some or all of the mayonnaise with Greek yogurt if that better suits your goals.

What's the healthiest way to eat chicken salad?

Try serving Healthy Chicken Salad in lettuce wraps or over salad greens when you want more vegetables. Alternatively, pair a moderate portion with whole grain bread and fresh vegetables for a more substantial meal.

Is chicken salad ok for weight loss?

Chicken salad can work within a weight loss eating plan when its portion and total calories fit your needs. This recipe provides 36 grams of protein per serving, although the mayonnaise and almonds also contribute significant calories and fat. Therefore, you can adjust the dressing or serving size according to your nutrition goals.

Healthy Chicken Salad Recipe with Grapes and Almonds

Description

This Healthy Chicken Salad combines tender chilled chicken, juicy red grapes, crisp celery, toasted almonds, fresh herbs, lemon, Dijon mustard, and a creamy dressing. It makes 6 servings and works well for sandwiches, lettuce wraps, salad greens, or easy meal prep.

Ingredients

Scale

2 pounds boneless, skinless chicken breasts

1 cup red seedless grapes, quartered

2 celery ribs, diced

3 green onions, white and green parts sliced

1 cup mayonnaise

1 tablespoon Dijon mustard

1/2 cup sliced raw almonds

2 tablespoons finely chopped parsley

1 tablespoon finely chopped fresh tarragon

Juice of 1 lemon, about 3 tablespoons

Kosher salt, to taste

Freshly ground black pepper, to taste

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Instructions

1. Place the chicken breasts in a wide pot in a single layer and cover with about 1 inch of cold water. Salt the water and add optional aromatics if desired.

2. Bring the water to a gentle simmer over medium heat. Reduce the heat to low, cover, and cook for 8 to 12 minutes, until the chicken reaches 160 to 165°F internally.

3. Remove the chicken, let it rest briefly, then refrigerate until completely chilled.

4. Lightly toast the sliced almonds until fragrant and golden, then let them cool.

5. Cut the cold chicken into roughly 1/2 inch pieces.

6. Combine the chicken, grapes, celery, green onions, mayonnaise, Dijon mustard, almonds, parsley, tarragon, and lemon juice in a large bowl.

7. Season with kosher salt and freshly ground black pepper.

8. Gently mix until all ingredients have an even coating.

9. Cover and refrigerate for at least 30 minutes before serving so the flavors can combine.

10. Garnish with fresh herbs if desired and serve chilled.

Notes

Keep the salad refrigerated and do not leave it at room temperature for more than 2 hours.

Store leftovers in an airtight container in the refrigerator for 4 to 5 days.

Freezing is not recommended because mayonnaise based dressing can separate and become watery after thawing.

Rotisserie chicken or other cooked chicken can replace the poached chicken.

Pecans or walnuts can replace the almonds.

Apples, dried cranberries, or dried cherries can replace the grapes.

Finely diced red onion can replace the green onion.

Greek yogurt can replace the mayonnaise, or use equal parts Greek yogurt and mayonnaise.

If fresh tarragon is unavailable, use fresh chervil, basil, or dill, or about 1 teaspoon dried tarragon.

Keeping the cooked chicken cold before mixing helps maintain the desired chunky texture.

Serve chilled on its own, in sandwiches, in romaine or butter lettuce wraps, or over salad greens.

Prep Time: 10 minutes
Cook Time: 15 minutes
Category: Chicken Recipes
Method: Poaching

Nutrition

Serving Size: 1 serving
Calories: 524
Sugar: 6 g
Sodium: 454 mg
Fat: 38 g
Saturated Fat: 6 g
Carbohydrates: 10 g
Fiber: 3 g
Protein: 36 g
Cholesterol: 112 mg