Amazing greek yogurt chicken salad in 15 min

Okay, let’s talk about ditching mayonnaise for a minute. I know, it sounds crazy, right? Mayo is the backbone of so many classic comfort foods, but when life gets hectic like mine, sometimes I need that creamy texture without the heavy feeling afterward. That’s why mastering the greek yogurt chicken salad became my absolute obsession! I needed something that tasted decadent but was loaded with good protein. Trust me, when you stir together that tangy yogurt with freshly shredded chicken, you get a texture that is unbelievably rich and satisfying. It’s the perfect healthy swap for those busy weekday lunches. You deserve a lunch that tastes amazing but doesn’t weigh you down, and this creamy, light chicken salad delivers every single time. If you love chicken salad but want to try a new direction than my classic chicken salad recipe, this is the one!

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Why This is the Best greek yogurt chicken salad Recipe

I truly believe this recipe is the gold standard for ditching the mayo bottle and still getting that satisfying crunch and creaminess. It checks every box for a busy week when you need something reliable and healthy. Plus, it’s got powerhouse nutrition that keeps you going until dinner time. It’s a classic comfort food, made better for modern life!

• It’s incredibly low calorie chicken salad, so you can enjoy it often.
• It’s packed with protein—seriously, check out those numbers—making it a fantastic high protein meal prep chicken option.
• Total prep time? Under fifteen minutes. You really can’t beat that speed!

This recipe works because I didn’t try to disguise the yogurt; I leaned into it. You can find more great ideas for savory yogurt dishes on my grape salad recipe page!

Quick Preparation Using the Rotisserie Chicken Salad Hack

When I say this is quick, I mean it! Because we’re relying on the rotisserie chicken salad hack, there’s zero cooking involved beyond shredding the meat. If you can shred chicken and chop a few veggies, you’re halfway there. Honestly, I make this when I realize at 11:30 AM that I have zero plans for lunch, and it’s ready to eat faster than running to the deli.

Achieving a Creamy Greek Yogurt Chicken Texture Without Mayo

This is where everyone gets nervous, right? Will it be thin or watery? Nope! The trick to that wonderful creamy Greek yogurt chicken experience is using Greek yogurt that’s 2% or full-fat. The thickness of the higher-fat yogurt stands up beautifully to the acidic lemon juice and mustard reduction without breaking down. It coats every piece of chicken perfectly, giving you that luscious mouthfeel mayo usually provides, but tangier, which I love!

Gathering Ingredients for your greek yogurt chicken salad

Alright, let’s get our ingredients lined up. When you’re aiming for this much flavor and protein in such a simple dish, every single ingredient needs to pull its weight. I wrote this recipe based on what I usually have on hand, especially after grabbing that supermarket rotisserie chicken—it really is the secret weapon for a quick chicken salad!

First off, the chicken. You need two cups of cooked, shredded chicken. If you’re cooking your own breast, make sure it’s cooled before you shred it; nobody likes hot chicken salad! But seriously, using rotisserie chicken saves so much time for my easy lunch recipes rotation.

For the creamy base, please use plain Greek yogurt, and I strongly recommend 2% or even full-fat. The non-fat stuff just doesn’t give you the body we need here. Then we bring in the crunch and the sharpness:

• Half a cup of celery, and I mean finely chopped. We want crunch, not big chunks!
• A quarter cup of red onion, minced up teeny tiny.
• A quarter cup of seedless grapes, halved. Yes, grapes! Don’t skip them; they add a pop of sweetness that cuts through the tang of the yogurt.
• A tablespoon of fresh dill, chopped. If you use dried, start with only a teaspoon, trust me.

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Finally, we create that tangy dressing by whisking together one tablespoon of Dijon mustard, a tablespoon of fresh lemon juice (fresh is non-negotiable here!), half a teaspoon of salt, and a quarter teaspoon of pepper. These simple elements really bring out the best in the yogurt. If you’re interested in another recipe where lemon juice shines, check out my Avgolemono soup!

Step-by-Step Instructions for Quick Chicken Salad

This is where the magic happens, and trust me, it’s fast! Since we are making this a quick chicken salad, efficiency is key. We don’t want to just dump everything in one bowl and call it a day; a little method ensures that creamy texture holds up. If you follow these steps, you’ll see why people panic when they run out of this batch!

Preparing the Greek Yogurt Salad Dressing Base

First things first, we need the sauce to be perfect before it meets the chicken and veggies. Grab a separate, smaller bowl—this is important! Add your cup of plain Greek yogurt, the Dijon mustard, the fresh lemon juice, salt, and pepper right into that small bowl.

Now, grab a whisk or even a fork and just go to town for about thirty seconds until everything is completely smooth. You want a beautiful, consistent, pale dressing without any lumps of mustard floating around. That perfect base is what guarantees an evenly coated, creamy Greek yogurt chicken final product.

Combining and Chilling the greek yogurt chicken salad

Okay, back to your big bowl that has the shredded chicken and all those crunchy bits—celery, onions, grapes, dill. Pour that silky yogurt dressing right over the top.

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Here is where many people rush, and I forgive you, but please listen: use a spatula and *gently fold* everything together. Don’t beat it like you’re creaming butter! Overmixing breaks down those thick yogurt proteins and can make the salad weep watery liquid later. Just fold until everything is coated nicely. Then, cover the bowl tightly. This salad needs a little nap. You must chill this greek yogurt chicken salad for at least fifteen minutes before you even think about tasting it. That resting time is crucial for those flavors to really get friendly with each other. You can find more tips for fast meals over on my easy lunch recipes page!

Tips for the Perfect Low Calorie Chicken Salad

When you’re trying to keep this a low calorie chicken salad gem, every little decision matters! I’ve tweaked this recipe so many times over the years to get it just right for my busy schedule, and I want to pass on the wisdom so you don’t have to test batches late at night. Getting that balance right between creamy texture and light flavor is the ultimate goal of a great healthy chicken salad recipe, but it takes a little know-how.

Ingredient Notes and Substitutions for your greek yogurt chicken salad

Let’s talk customization, because while I love the grapes, I know not everyone does, and some folks skip fruit for keto reasons. If you want to turn this into a snappy, tangy option, you absolutely must try turning it into a tzatziki chicken salad recipe variation! Just add a quarter teaspoon of dried oregano and a tiny pinch of garlic powder to your dressing mix. It gives it such a Mediterranean kick!

Also, for those cutting carbs or worried about sugar content, ditch the grapes completely. I swap them out for crunchy pecans or walnuts. This gives you great texture and healthy fats without the fruit sugar. Another thing: if you are aiming for a gluten free chicken salad, which this inherently is, serving it on something crisp like romaine lettuce instead of bread is the way to go. Don’t be afraid to experiment; just remember that yogurt is your creamy friend!

Serving Suggestions for this Chicken Salad No Mayo Filling

The beauty of this greek yogurt chicken salad is just how many ways you can sneak it into your menu! Since we worked so hard to make it creamy and flavorful—the hallmark of a great chicken salad no mayo—you absolutely have to eat it in all the best formats. If you’ve got leftovers, they are perfect for grabbing right out of the fridge for a stress-free lunch break.

My preference? Slathered thick on toasted whole-wheat bread. I personally love that slight squeeze you get when you press the sandwich together. But don’t stop there! If you’re looking for lighter options, ditch the bread entirely. Serving this gorgeous, light chicken salad inside crisp, chilled romaine lettuce cups or large butter lettuce leaves makes for a fantastic low-carb meal. It feels so refreshing on a warm day.

Wraps are another winner. Roll it up tightly in a whole-wheat or spinach tortilla with some extra sliced cucumbers for crunch. Need a great appetizer for guests? This works beautifully as a dip or topping. Serve it alongside some sturdy crackers or fresh vegetable sticks for scooping. If you’re looking for more ways to upgrade your weekday meals into something healthier, check out my guide on healthy sandwich filling ideas! Seriously, if you love this healthier take, you might want to see how others are playing with this recipe, like this neat version here—they use a slightly different veggie mix, yielding great results.

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Storing Your High Protein Meal Prep Chicken Salad

One of the huge perks of relying on a greek yogurt chicken salad recipe like this is how brilliantly it holds up to meal prep. Since this is designed to be a fantastic high protein meal prep chicken staple, you need to know how to store it correctly so it stays creamy and fresh throughout the week. It’s mostly about temperature and protecting that yogurt base!

The quick version is that this salad stays perfectly good in the refrigerator for up to four days. I know, it’s amazing! Because we aren’t using raw eggs or perishable dairy that breaks down quickly, yogurt is quite resilient, but you still need to treat it right.

My biggest tip for storage is to use an airtight container. And I mean *airtight*. If you’re using a plastic container with a snap lid, press a piece of plastic wrap directly onto the surface of the salad before you seal the lid on. This little barrier stops extra air from getting in and potentially causing the yogurt mixture to separate or dry out on top. I find that glass containers work best, especially if you’re planning to store it for the full four days.

Keep it tucked away in the coldest part of the fridge, usually the back. Avoid leaving it sitting on the counter while you eat; even though it’s tangy, it’s still dairy-based, so chilling is key to flavor and safety! When you pull it out for lunch on day three or four, give it a quick stir, and it will taste just as fresh as the day you mixed it up.

Frequently Asked Questions About greek yogurt chicken salad

I always get so many great questions after I share this recipe because everyone is so eager to ditch the mayo but nervous about the texture changing! Here are a few of the most common things people ask me about this greek yogurt chicken salad so you can feel totally confident when you mix up your batch.

Can I use non-fat Greek yogurt in this greek yogurt chicken salad?

Oh, I really wouldn’t recommend it if you want that wonderful creamy result we talked about! Look, I get the desire to make it ultra-low-fat, but the non-fat yogurt is just too thin. When you mix it with the lemon juice, it tends to turn watery pretty fast, and you end up with something thin, not that thick, satisfying texture that makes this a top-tier light chicken salad idea.

Stick to the 2% or even the full-fat stuff. It sounds counterintuitive when you’re trying to eat light, but that tiny bit of fat gives the dressing structure. It holds onto the chicken and veggies instead of sliding off. You’ll thank me when you taste how rich it is, even with zero mayonnaise!

How do I make this a Dill Chicken Salad variation?

If you love herbs, you are in luck because fresh dill is already a star in this recipe! We call for one tablespoon of fresh dill, but if you want to really amp up that herbaceous, bright flavor—maybe leaning toward that tzatziki chicken salad recipe vibe without diving into full cucumber territory—you can absolutely use more! I always tell people to bump it up to two full tablespoons of fresh dill. If you’re using dried dill, go for two teaspoons instead of one. Just remember that dried herbs are stronger, so always start small and taste as you go!

I love variations like this because it keeps a simple recipe fresh week after week. For more ideas on making simple food exciting, you can check out my chicken chow mein recipe for inspiration!

If you’ve got other burning questions, don’t hesitate to dive into the comments below, or check out some of the great tips others have found when making this healthier version here!

Nutritional Snapshot: Light Chicken Salad Ideas

I know that when you’re choosing a healthier dip or filling, you want the numbers to back up how good it tastes. That’s why I include this nutritional snapshot. It shows exactly why this greek yogurt chicken salad is one of my favorite light chicken salad ideas for managing macros while still eating delicious food! It truly showcases the benefit of swapping out that high-fat mayo for tangy yogurt.

Remember, these numbers are just estimates because my rotisserie chicken might be a bit lean one week and fattier the next, and your yogurt might be 2% versus full-fat. But this gives you a great baseline to work with for your meal planning!

Here is the general breakdown per one-cup serving:

• Calories: About 245
• Protein: A whopping 37 grams! See? High protein goals achieved!
• Fat: Only about 6 grams total. That’s amazing compared to traditional versions.
• Carbohydrates: Around 10 grams, which mostly comes from those lovely grapes we added in.
• Sugar: Just 5 grams, thankfully!

The takeaway here is that you get massive amounts of satisfying protein for very few calories, which keeps you feeling full much longer. This helps prevent those afternoon snack cravings, which is exactly what I need when I’m busy running around!

Share Your Fresh & Flavorful Chicken Salad Creations

That’s it! Now you have the roadmap to making the creamiest, healthiest, absolute best greek yogurt chicken salad you’ve ever tasted. I really hope this becomes one of your go-to recipes when you need a truly quick lunch that satisfies that creamy craving without the guilt.

I poured my heart into making these shortcuts work for my busy life, and I really hope it makes yours easier too! Now, I absolutely love hearing from you all. Did you try adding walnuts instead of grapes for your Keto version? Or maybe you went full-on Tzatziki? Don’t hold out on me!

When you make this salad, snap a picture and tag me on social—I absolutely adore seeing your creations come to life in your kitchens. And if you tried the recipe and it brought some happiness back to your lunchtime routine, please do me a huge favor!

• Rate this recipe right below with 5 stars! It helps other busy cooks find simple, delicious food.
• Leave a comment telling me how you customized your dressing or what you served it with. Which of my sandwich filling ideas did you try?

If you found this recipe helpful for ditching the mayo, you might also love the flavor profile they achieved in this similar recipe I bookmarked here. Happy cooking, everyone! I can’t wait to see what delicious ideas you whip up!

Ultimate Healthy Greek Yogurt Chicken Salad (No Mayo Shortcut)

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Make this creamy, high-protein chicken salad using Greek yogurt instead of mayonnaise. It is quick, low-calorie, and perfect for easy lunch meal prep.

• Author: Carla Davis
• Prep Time: 10 min
• Cook Time: 0 min
• Total Time: 10 min
• Yield: 4 servings 1x
• Category: Lunch
• Method: Mixing
• Cuisine: American
• Diet: Low Fat

Ingredients

Scale 1x2x3x

• 2 cups cooked, shredded chicken (use rotisserie chicken for a shortcut)
• 1 cup plain Greek yogurt (full-fat or 2% recommended for texture)
• 1/2 cup celery, finely chopped
• 1/4 cup red onion, finely minced
• 1/4 cup seedless grapes, halved
• 1 tablespoon fresh dill, chopped (or 1 teaspoon dried)
• 1 tablespoon Dijon mustard
• 1 tablespoon fresh lemon juice
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

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Instructions

1. Place the shredded chicken in a medium mixing bowl.
2. In a separate small bowl, whisk together the Greek yogurt, Dijon mustard, lemon juice, salt, and pepper until smooth. This creates your creamy Greek yogurt salad dressing base.
3. Add the chopped celery, minced red onion, halved grapes, and fresh dill to the bowl with the chicken.
4. Pour the yogurt dressing over the chicken and vegetable mixture.
5. Use a spatula or spoon to gently fold all ingredients together until the chicken is evenly coated and the salad is creamy. Do not overmix.
6. Taste the salad and adjust salt, pepper, or lemon juice as needed.
7. Cover the bowl and chill the chicken salad for at least 15 minutes before serving to allow the flavors to meld.
8. Serve this low calorie chicken salad on whole-wheat bread, in lettuce cups, or with crackers for a quick lunch.

Notes

• For a tangier, Tzatziki Chicken Salad Recipe flavor, add 1/4 teaspoon of dried oregano and a pinch of garlic powder to the dressing mixture.
• If you need a gluten free chicken salad option, serve this over crisp lettuce or with gluten-free crackers.
• This recipe is excellent for high protein meal prep; it keeps well in the refrigerator for up to four days.
• For a Keto Chicken Salad Mayo Free version, omit the grapes and add 1/4 cup of chopped pecans or walnuts for crunch.

Nutrition

• Serving Size: 1 cup
• Calories: 245
• Sugar: 5
• Sodium: 350
• Fat: 6
• Saturated Fat: 3
• Unsaturated Fat: 3
• Trans Fat: 0
• Carbohydrates: 10
• Fiber: 1
• Protein: 37
• Cholesterol: 105