Quick Low Calorie Chicken Salad with Greek Yogurt

This quick low calorie chicken salad swaps heavy mayo for tangy Greek yogurt and still tastes creamy and satisfying. It is the easy lunch you will reach for when you want something cold and filling without a heavy feeling afterward.

A handful of crisp vegetables and fresh herbs give it the right crunch, and it barely takes 10 minutes of hands-on time.

Why This Salad Stays in My Rotation

Greek yogurt brings the same rich texture as mayonnaise with a fraction of the calories, plus a tang that brightens the chicken. A little Dijon mustard and fresh lemon juice make it taste far from diet food.

It holds up in the fridge for days, so I can prep it on Sunday and have lunches locked in. The crunch of celery and the herb punch from dill keep each bite interesting.

Ingredients

• 2 cups shredded cooked chicken breast: use rotisserie chicken or poached breast for speed
• 1/2 cup plain nonfat Greek yogurt: every brand has a slightly different thickness, so pick a thick one
• 1/4 cup finely diced celery: keeps the salad crunchy
• 2 tbsp finely chopped red onion: adds a little bite, or use green onion for a milder taste
• 1 tbsp Dijon mustard: brings a gentle warmth and helps emulsify the dressing
• 1 tbsp fresh lemon juice: brightens the whole bowl
• 1 tbsp chopped fresh dill: or use parsley if dill is not your thing
• 1/4 tsp salt
• 1/4 tsp black pepper

Variations / Substitutions

• Swap the protein: Chopped cooked turkey breast or drained canned tuna work well and keep it lean.
• Add natural sweetness: Toss in a small handful of halved red grapes or diced apple, just measure them so the calorie count stays in check.
• Make it dairy free: Use a thick unsweetened plant-based yogurt, though the tang level will shift a bit.
• Add crunch with nuts: A tablespoon of slivered almonds or chopped walnuts gives texture, just count the extra calories.

For a warm, cozy spin on chicken, try my Creamy Chicken Tuscan Soup recipe.

How to Make Low Calorie Chicken Salad

Step 1: Shred the Chicken

Start with your cooked chicken. If it is not shredded yet, pull it apart with two forks until you have about 2 cups of bite-sized pieces. Drop them into a large mixing bowl and set it aside.

Step 2: Whisk the Dressing

In a medium bowl, whisk together the 1/2 cup Greek yogurt, 1 tbsp Dijon mustard, 1 tbsp lemon juice, the chopped dill, salt, and pepper. Stir until the mix is smooth and everything is fully combined, which takes about 30 seconds.

Step 3: Fold Everything Together

Add the 1/4 cup celery and 2 tbsp red onion to the bowl with the chicken. Pour the dressing over the top, then use a spatula to fold gently. Keep folding until every piece of chicken is coated evenly and the vegetables are mixed throughout.

Step 4: Chill and Serve

Cover the bowl with a lid or plastic wrap and refrigerate for at least 15 minutes. This short rest lets the flavors meld and the dressing soak into the chicken. Give it a final stir, then scoop the salad onto butter lettuce leaves, whole-grain crackers, or a slice of toasted sourdough.

A Few Pointers Before You Start

• Chill time matters: Those 15 minutes in the fridge make a real difference. The chicken absorbs the yogurt dressing and the whole thing tastes more cohesive.
• Do not over-fold: Go easy when mixing. Stirring too hard or too long can break the chicken into stringy shreds rather than keeping nice pieces.
• Taste and tweak: Right after mixing, dip a bit of celery in the dressing and taste. You might want a little more lemon or an extra pinch of salt.
• Rotisserie shortcut: A plain rotisserie chicken from the store shaves 10 minutes off prep. Just remove the skin and shred the white meat.

Easily scale the recipe:

Keeping Leftover Chicken Salad Fresh

Store leftover salad in an airtight container in the refrigerator for up to 3 days. It tastes best cold, so no reheating needed. Give it a gentle stir before serving the next day, as a little liquid may settle at the bottom.

What to Serve with Low Calorie Chicken Salad

Wrap it in butter lettuce cups for a hand-held crunch that practically disappears in your calorie count. Whole-grain crackers or crispbread add a sturdy base and a hit of fiber. For a more substantial meal, spoon it into a warm pita pocket with extra fresh herbs.

Frequently Asked Questions

Can I use canned chicken?

Yes, you can. Drain it extremely well and pick through the pieces to remove any small bones or cartilage before shredding.

Can I freeze chicken salad?

I would not. The Greek yogurt separates and turns watery once thawed, and the celery loses all its crunch.

What if I do not have fresh dill?

Dried dill works, but use a little less, about 1 teaspoon, since it has a more concentrated flavor. Fresh parsley or chives are also solid swaps.

Is this salad good on a wrap?

Absolutely. Layer it on a whole-wheat tortilla with crunchy lettuce and thin cucumber slices. It holds together well and does not get soggy quickly.

Low Calorie Chicken Salad Recipe

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Prep Time 10 minutes mins

Total Time 10 minutes mins

Servings: 4 servings

Calories: 160

Ingredients Method Notes

Ingredients

  

• 2 cups shredded cooked chicken breast
• 1/2 cup plain nonfat Greek yogurt
• 1/4 cup finely diced celery
• 2 tbsp finely chopped red onion
• 1 tbsp Dijon mustard
• 1 tbsp fresh lemon juice
• 1 tbsp chopped fresh dill
• 1/4 tsp salt
• 1/4 tsp black pepper

Method

 

1. Shred the chicken into a large mixing bowl.
2. In a separate bowl, whisk the yogurt, mustard, lemon juice, dill, salt, and pepper until smooth.
3. Add the celery and onion to the chicken, then fold in the dressing gently until everything is evenly coated.
4. Cover and refrigerate for at least 15 minutes. Give the salad a final stir, then scoop onto lettuce leaves or bread and serve.

Notes

A plain rotisserie chicken makes this recipe come together in minutes. The 15-minute chill is not just for coldness, it gives the yogurt time to carry the lemon, mustard, and dill into every bite.