Healthy Chicken Salad Recipe With Greek Yogurt – Low Calorie
Healthy Chicken Salad Recipe With Greek Yogurt is perfect for a light meal. This salad is packed with protein and fresh vegetables
I am looking for wholesome yet satisfying meals and if you are here, I know you do too.
Few options surpass the timeless appeal of a well-crafted chicken salad. However, in a world where health-conscious choices reign supreme, finding a recipe that balances flavor with nutrition can sometimes feel like a challenge.
So fear not, as I’ve crafted the perfect solution – a mouthwatering chicken salad recipe that has low calories, high protein and a creamy healthy Greek yogurt dressing.
From tender chicken tenders to fresh, vibrant vegetables, each ingredient provides plenty of nutrients. And with the addition of a creamy Greek yogurt dressing, this salad becomes a guilt-free indulgence that’s as wholesome as it is delicious.
Why You will love this recipe
This recipe, like my Low Calorie Creamy Chicken Salad and Low Calorie Caesar Salad, proves healthy eating doesn’t have to compromise on taste! Whether you’re looking to shed a few pounds or simply seeking a lighter meal option, this low-calorie chicken salad with Greek yogurt dressing is sure to become a staple in your home.
Nutrient-Rich Ingredients:
Packed with wholesome ingredients like lean chicken, crisp vegetables, and Greek yogurt, this recipe offers a wide array of essential nutrients, including protein, vitamins, and minerals. Another cool recipe with greek yogurt is this easy salmon salad with no mayo!
Healthy Eating Made Easy:
Say goodbye to bland diet food! This recipe proves that healthy eating can be both delicious and satisfying, making it easier than ever to stick to your wellness goals without sacrificing flavor.
Quick and Convenient:
With minimal prep time and simple instructions, this recipe is perfect for busy weeknights or lazy weekends when you want a nutritious meal without the hassle.
Meal Prep Friendly:
Prepare a batch ahead of time and enjoy convenient, ready-to-eat lunches or dinners throughout the week. It’s a lifesaver for those hectic days when you’re short on time but still craving a homemade meal. If you are trying to lose weight with such meal prep recipes, I’ve got an 1800 Calorie Meal Plan especially made for the busy lot with amaaaazing recipes like high protein lasagna and spicy salmon bowl!
Protein Powerhouse:
Each serving is packed with protein from the chicken and Greek yogurt, helping to keep you feeling full and satisfied for longer while supporting muscle health and recovery.
Easily Accessible Ingredients:
You won’t need to scour specialty stores for exotic ingredients. Everything you need for this recipe can be found at your local grocery store, making it a hassle-free option for everyday cooking.
Low in Calories, High in Flavor:
Indulge guilt-free with a salad that’s light on calories but bursting with flavor. With a creamy Greek yogurt dressing adding richness without the excess calories of traditional dressings, you can enjoy every bite without worry.
Versatile and Customizable:
Feel free to get creative and tailor this recipe to your taste preferences. Add your favorite veggies, swap out ingredients, or adjust seasonings to create a salad that’s uniquely yours.
Perfect Balance of Taste and Nutrition:
From the juicy chicken to the crunchy vegetables and tangy dressing, every bite offers a harmonious blend of flavors and textures that will tantalize your taste buds while nourishing your body.
In summary, this recipe is a winner for anyone looking to prioritize health without sacrificing taste or convenience. Whether you’re a pro and just a beginner in the kitchen, you’ll find plenty to love about this flavorful and nutritious chicken salad with Greek yogurt dressing.
Low Calorie Healthy Chicken Salad: Ingredients
Chicken:
- 260g Sadia Chicken Tenders
- 2g Salt
- 1/2 teaspoon Black Pepper
- 1/2 teaspoon Red Pepper Flakes
- 1/2 teaspoon Smoked Paprika
- 2 teaspoons Soy Sauce (9g)
- 2 teaspoons Apple Cider Vinegar (6g)
- 9g Minced Garlic
- 31g Lemon Juice (2 tbsp)
Salad:
- 144g Lettuce
- 200g Cucumber
- 84g Carrot
- 126g Tomato
Dressing:
- 17g Noor Mayonnaise Light
- 70g Nada Low Fat Plain Greek Yogurt
- 7g Dijon Mustard
- 9g Honey
- 6g Minced Garlic (2 cloves)
- 6g Lemon Juice (approx 1/2 tbsp)
- Salt to taste
- 1/2 teaspoon Black Pepper
How to make low calorie healthy chicken salad
Dressing:
- In a bowl, mix together the Noor Mayonnaise Light, Nada Low Fat Plain Greek Yogurt, Dijon Mustard, Honey, Minced Garlic, Lemon Juice, Salt, and Black Pepper until well combined. Set aside.
Chicken:
- Slice the chicken tenders into breast-like strips.
- In a separate bowl, marinate the chicken with salt, black pepper, red pepper flakes, smoked paprika, soy sauce, apple cider vinegar, minced garlic, and lemon juice. Make sure the chicken is evenly coated with the marinade.
- Preheat the air fryer to 180°C (350°F).
- Place the marinated chicken in the air fryer basket and cook for 12-15 minutes, depending on the thickness of the chicken strips. Ensure the chicken is cooked through and has a golden-brown exterior.
- Once cooked, allow the chicken to cool slightly before slicing. For a warm salad, slice the chicken while it’s still warm.
Salad:
- Chop the lettuce, cucumber, carrot, and tomato into bite-sized pieces.
- In a large salad bowl, combine the chopped lettuce, cucumber, carrot, and tomato.
- Add the sliced chicken to the salad bowl.
Assembling the Salad:
- Pour the prepared dressing over the salad and toss everything together until the salad is well coated with the dressing.
- Serve immediately and enjoy!
Nutritional Information (Per Serving):
- Calories: 339.75
- Carbs: 26g
- Protein: 38.25g
- Fat: 10.25g
- Fiber: 2.75g
Healthy Chicken Salad Recipe With Greek Yogurt: Detailed Nutrition Information
| Ingredient | Weight (g) | Calories | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|---|
| Sadia Chicken Tenders | 260 | 238.16 | 4.03 | 52.00 | 2.60 | – |
| Salt | 2 | – | – | – | – | – |
| Black Pepper (1/2 tsp) | 1.15 | 2.89 | 0.74 | 0.12 | 0.04 | 0.29 |
| Red Pepper Flakes (1/2 tsp) | 0.5 | 1.41 | 0.25 | 0.07 | 0.07 | 0.18 |
| Smoked Paprika (1/2 tsp) | 1 | 2.82 | 0.54 | 0.14 | 0.13 | 0.35 |
| Soy Sauce (9g, 2 tsp) | 9 | 4.77 | 0.04 | 0.73 | 0.05 | 0.07 |
| Apple Cider Vinegar (6g, 2 tsp) | 6 | 1.08 | – | – | – | – |
| Minced Garlic (9g) | 9 | 12.87 | 2.54 | 0.60 | 0.03 | – |
| Lemon Juice (31g, 2 tbsp) | 30 | 6.60 | 2.07 | 0.11 | 0.07 | 0.09 |
| Lettuce | 144 | 30.24 | 5.85 | 1.41 | 0.10 | – |
| Cucumber | 200 | 32.00 | 5.90 | 1.24 | 0.36 | – |
| Carrot | 84 | 40.32 | 8.65 | 0.79 | 0.29 | 2.60 |
| Tomato | 126 | 22.68 | 4.90 | 1.11 | 0.25 | 1.51 |
| Noor Mayonnaise Light (17g) | 17 | 45.05 | 1.70 | 0.09 | 4.25 | – |
| Nada Low Fat Plain Greek Yogurt (70g) | 70 | 46.38 | 3.50 | 4.81 | 1.40 | – |
| Dijon Mustard (7g) | 7 | 8.54 | 0.18 | 0.17 | 0.74 | 0.28 |
| Honey (9g) | 9 | 27.36 | 7.42 | 0.03 | – | – |
| Minced Garlic (2 cloves, 6g) | 6 | 8.58 | 1.69 | 0.40 | 0.02 | – |
| Lemon Juice (6g, 1/2 tbsp) | 6 | 1.32 | 0.41 | 0.02 | 0.01 | 0.02 |
| Salt to Taste | – | – | – | – | – | – |
| Black Pepper (1/2 tsp) | 1.15 | 2.89 | 0.74 | 0.12 | 0.04 | 0.29 |
| Eggs (2 large, raw weight) | 100.6 | 143.80 | 0.97 | 12.48 | 10.02 | – |
| Total | – | 679.5 | 52 | 76.5 | 20.5 | 5.5 |
| Per Serving (Total/2) | – | 339.75 | 26 | 38.25 | 10.25 | 2.75 |
This table includes the total nutritional values for the entire recipe and per serving values based on dividing the total by two.
Low Calorie Healthy Chicken Salad Recipe With Greek Yogurt
Ingredients
For The Chicken
- 260 g chicken tender breasts I use Sadia Chicken Tenders
- ½ g salt 2g or to taste
- ½ teaspoon black pepper
- ½ teaspoon red pepper flakes
- ½ teaspoon smoked paprika
- 2 teaspoons soy sauce 9g
- 2 teaspoons apple cider vinegar 6g
- 3 cloves minced garlic 9g
- 2 tablespoons lemon juice 30g
For Salad Items:
- 144 g lettuce 5-6 large leaves
- 200 g cucumber 1 medium
- 84 g carrot 1 medium
- 126 g tomato 1 large
- 2 large eggs, boiled and sliced
For The Salad Dressing
- 17 g Light Mayonnaise I used Noor Brand
- 70 g low fat plain Greek yogurt I used Nada Brand
- 7 g Dijon mustard
- 1 teaspoon honey slightly heaped 9g
- 2 cloves minced garlic 6g
- ½ tablespoon lemon juice
- salt to taste
- ½ teaspoon black pepper
Instructions
Dressing:
- In a bowl, mix together the Noor Mayonnaise Light, Nada Low Fat Plain Greek Yogurt, Dijon Mustard, Honey, Minced Garlic, Lemon Juice, Salt, and Black Pepper until well combined. Set aside.
Chicken:
- Slice the chicken tenders into breast-like strips.
- In a separate bowl, marinate the chicken with salt, black pepper, red pepper flakes, smoked paprika, soy sauce, apple cider vinegar, minced garlic, and lemon juice. Make sure the chicken is evenly coated with the marinade.
- Preheat the air fryer to 180°C (350°F).
- Place the marinated chicken in the air fryer basket and cook for 12-15 minutes, depending on the thickness of the chicken strips. Ensure the chicken is cooked through and has a golden-brown exterior.
- Once cooked, allow the chicken to cool slightly before slicing. For a warm salad, slice the chicken while it’s still warm.
Salad:
- Chop the lettuce, cucumber, carrot, and tomato into bite-sized pieces.
- In a large salad bowl, combine the chopped lettuce, cucumber, carrot, and tomato.
- Add the sliced chicken and sliced boiled eggs to the salad bowl.
Assembling the Salad:
- Pour the prepared dressing over the salad and toss everything together until the salad is well coated with the dressing.
- Serve immediately and enjoy!