High-Protein Chicken Salad with Greek Yogurt (No Mayo, 15 Minutes)

This Greek yogurt chicken salad is creamy, crunchy and fresh, with all the comfort of classic chicken salad and none of the mayo. Shredded chicken is tossed with plain Greek yogurt, lemon, Dijon, celery, red onion, grapes and toasted almonds. It is a high protein chicken salad with about 40g of protein per serving, no added sugar, and it is ready in 15 minutes.

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Recipe at a Glance

• Prep time: 15 minutes
• Cook time: none (using cooked chicken)
• Total time: 15 minutes
• Servings: 4
• Protein: about 40g per serving
• Added sugar: none

Why You’ll Love This Healthy Greek Yogurt Chicken Salad

• Very high in protein: Chicken breast and Greek yogurt give about 40g of protein per serving.
• No mayo needed: Plain Greek yogurt makes it creamy and tangy with far less fat.
• No added sugar: The only sweetness comes from fresh grapes.
• Fast and flexible: Use rotisserie chicken, leftovers or poached chicken breast.
• Meal-prep friendly: It keeps well in the fridge for 4 days.

Ingredients (serves 4)

• 3 cups (about 450 g) cooked chicken breast, shredded or diced
• 3/4 cup (180 g) plain non-fat Greek yogurt
• 1 tbsp Dijon mustard
• 2 tbsp fresh lemon juice (about 1 lemon)
• 2 celery stalks, finely diced
• 1/4 cup (35 g) red onion, finely diced
• 1/2 cup (75 g) red grapes, halved
• 1/4 cup (25 g) sliced almonds, toasted
• 2 tbsp chopped fresh parsley or dill
• 1/2 tsp salt and 1/4 tsp black pepper

How to Make Greek Yogurt Chicken Salad

1. Toast the almonds in a dry skillet over medium heat for 2–3 minutes until golden. Let them cool.
2. In a large bowl, whisk the Greek yogurt, Dijon mustard, lemon juice, salt and pepper until smooth.
3. Add the chicken, celery, red onion, grapes and herbs.
4. Fold everything together until the chicken is evenly coated. Stir in the almonds.
5. Taste and adjust with more salt, pepper or lemon juice. Serve right away, or chill for 30 minutes so the flavors blend.

Tips for the Best Chicken Salad

• Use rotisserie chicken: Skip the cooking and use the meat from one small rotisserie chicken, skin removed.
• Shred it finely: Smaller pieces hold the creamy dressing better.
• Pat the veggies dry: Dry celery and grapes keep the salad from turning watery.
• Choose plain yogurt: Flavored Greek yogurt usually has added sugar, so check the label.
• Add crunch at the end: Stir in the almonds just before serving to keep them crisp.

Ways to Serve It

• Spoon it into butter lettuce cups for a low-carb lunch.
• Pile it on whole-grain toast or in a whole-wheat wrap.
• Serve it over mixed greens with cucumber and tomato.
• Stuff it into halved avocados or bell peppers.

Storage and Meal Prep

• Fridge: Store in an airtight container for up to 4 days. Stir before serving.
• Meal prep: Keep the almonds in a separate small container and add them just before eating.
• Freezer: Not recommended, because the yogurt separates and the vegetables turn watery.

Nutrition (Estimated, Per Serving)

• Calories: about 270 kcal
• Protein: about 40g
• Carbohydrates: about 9g
• Fat: about 8g
• Fiber: about 2g
• Added sugar: 0g

Nutrition is an estimate based on the ingredients listed and will vary with the brands you use.

Frequently Asked Questions

How much protein is in Greek yogurt chicken salad?
This recipe has about 40g of protein per serving, from the chicken breast, Greek yogurt and almonds. The exact amount varies with your ingredients.

How long does Greek yogurt chicken salad last?
It keeps for up to 4 days in an airtight container in the fridge. Stir it before serving, as a little liquid may collect.

Can I make it without grapes?
Yes. Swap the grapes for diced apple, or leave them out and add extra celery or cucumber for crunch.

Can I use canned chicken?
Yes. Drain two 12.5 oz cans of chicken breast well and flake it before mixing.

Is Greek yogurt chicken salad healthy?
It is a lean, high-protein lunch. Replacing mayo with plain Greek yogurt lowers the fat and adds protein.