Healthy Chicken Salad with Greek Yogurt: Sandwiches or Low Carb Lunch

I remember the first time I tried to lighten up my favorite comfort food. It felt impossible—how could I keep the rich, satisfying taste without the guilt? After countless experiments, I found the perfect balance: a creamy, flavorful blend that skips the heavy mayo but keeps all the deliciousness.

This dish comes together in just 20 minutes, making it ideal for busy days. Whether you need a quick meal prep option or a last-minute lunch, it’s a lifesaver. The secret? Tangy plain Greek yogurt adds creaminess while keeping it light and packed with protein.

Versatility is key here. Enjoy it between slices of whole-grain bread, wrapped in crisp lettuce, or straight from the bowl. Every bite delivers a satisfying crunch from fresh celery and sweet bursts of grapes. Plus, rotisserie chicken makes prep effortless without sacrificing quality.

It’s a crowd-pleaser, too—my taste testers raved about the bright hint of dill and juicy apple bits. Best of all, it’s gluten-free and fits low-carb lifestyles. Who knew eating well could taste this good?

Balancing flavor and nutrition doesn’t have to mean sacrificing taste. This dish proves it with every bite—creamy, crunchy, and packed with goodness. Whether you’re fueling up or meal prepping, it’s a game-changer.

Swap heavy mayo for plain Greek yogurt, and you’ll slash fat without losing richness. Each serving packs 25g of protein to keep you full for hours. Fresh celery adds fiber, while grapes lend natural sweetness—just 8g per serving.

Prep it once, and enjoy it all week. It stays fresh for 3–5 days in the fridge, making lunches effortless. Toss it with greens, stuff it in wraps, or scoop it straight from the container.

Prefer apples over grapes? Try pecans instead of walnuts. Fresh dill or parsley can tweak the flavor. The base is so versatile, you’ll never get bored.

Every great meal starts with quality components—here’s exactly what you need. I recommend full-fat Greek yogurt (2% or higher) for the creamiest texture. Trust me, it’s worth the upgrade.

Rotisserie chicken saves time and adds depth, unlike canned versions. Organic ingredients are great, but conventional work just as well. Fresh dill is the star here—its bright flavor beats dried herbs any day.

Don’t skip the lemon zest—it’s the secret touch that ties everything together. Now, let’s make magic happen.

Creating this dish is easier than you think, with just three simple steps to creamy perfection. You’ll spend less than 20 minutes from start to finish—perfect for busy weeknights or meal prep.

Whisk 1¼ cups plain Greek yogurt with ¼ cup mayo in a large bowl. The 1:3 ratio keeps it light but rich. Use a folding motion to prevent the yogurt from breaking. Add lemon zest, salt, and pepper to taste.

Rinse ⅔ cup red grapes with a baking soda soak (1 tsp per cup of water) to remove residue. Pat dry, then halve. Dice one small Honeycrisp apple and 2 celery stalks for crunch. Fold in 2 tbsp fresh dill.

Add 1.5 lbs shredded chicken to the dressing. Gently toss with the fruit and veggies. Let it rest in the fridge for 10 minutes—this helps the flavors meld. Serve chilled in a bowl or as a sandwich filling.

Having the right tools makes this dish effortless to prepare. Whether you’re a beginner or a seasoned cook, these essentials streamline the process. From zesting lemons to storing leftovers, each item has a purpose.

Gather these basics before you start. A large mixing bowl ensures even blending, while sharp knives make chopping veggies a breeze. For meal prep fans, portion containers keep servings fresh and ready to go.

No fancy gear? No problem. A Mason jar doubles as a mixing bowl, and a colander can replace a salad spinner. The goal is simplicity—so you can focus on flavor.

With these tools, you’ll save time and make chicken salad like a pro. Now, let’s talk serving ideas!

Transform this dish into multiple meals with creative serving ideas. Whether you need a hearty sandwich or a light bite, these options keep things exciting.

Pair it with your favorite bread for a satisfying meal. Here’s how to customize:

• Sourdough: Adds tangy contrast to the creamy texture.
• Whole grain: Boosts fiber and adds nutty flavor.
• Keto bread: Keeps it low-carb without sacrificing taste.

Pro tip: Spread a thin layer of mayo on the bread first. It prevents sogginess and adds extra richness.

For a low-carb option, butter lettuce or romaine leaves work best. Their crisp texture complements the creamy filling.

Add extra crunch with sliced cucumbers or radishes. It’s a refreshing twist for summer lunches.

Serve it with whole-grain crackers or veggie sticks for a quick bite. Try these combos:

• Crostini with a sprinkle of sea salt.
• Cucumber slices topped with a dollop of the mix.
• Bell pepper strips for a sweet, crunchy contrast.

Each option brings out different flavors, making every bite unique.

Keeping your meal fresh and flavorful starts with smart storage. An airtight container is key—it locks in moisture and prevents odors from seeping in. I’ve found this method keeps the dish tasty for up to 4 days in the fridge.

For meal prep, try the layer method: place parchment paper between portions in containers. This prevents sogginess and makes grab-and-go servings effortless. Need to revive leftovers? A splash of fresh lemon juice brightens flavors instantly.

Skip freezing—the celery loses its crunch and the texture suffers. Stick to the fridge, and you’ll enjoy every bite as if it were just made. Trust me, it’s worth the extra minute to store it right!

The beauty of this recipe lies in its endless adaptability. With a few smart swaps, you can create new flavor combinations that feel completely different. I love experimenting with seasonal produce and pantry staples to keep things interesting.

While red grapes add sweetness, apples bring a crisp texture. For winter, try Fuji apples—their honey-like taste pairs perfectly with the creamy base. In summer, Granny Smith’s tartness balances the richness.

Pro tip: Soak diced apples in lemon water for 5 minutes. This prevents browning and adds a subtle zing. The celery retains its crunch better when paired with apples than with softer fruits.

Pecans add buttery depth, while cashews offer mild creaminess. Toast them lightly to enhance their flavor. For herbs, swap fresh dill with tarragon for licorice notes or basil for a summery twist.

• Crunch boosters: Try sunflower seeds or chopped water chestnuts
• Flavor accents: Minced red onion or shallots add sharpness
• Creamy swaps: Avocado mayo can replace Greek yogurt for richer texture

Each variation changes the dish’s personality while keeping its satisfying core. The recipe becomes a canvas for your culinary creativity.

This dish isn’t just delicious—it fuels your body with essential nutrients. Each serving delivers a balanced mix of macros and micronutrients to keep you energized. I love how it satisfies hunger while supporting wellness goals.

Packed with 25g of protein per serving, this meal helps maintain lean muscle mass. The combination of shredded poultry and creamy yogurt creates a complete amino acid profile. It’s perfect for post-workout recovery or staying full between meals.

• Metabolism support: Protein requires more energy to digest, helping burn calories
• Keto-friendly: Swap for full-fat yogurt and add avocado for extra healthy fats
• Meal prep advantage: Retains texture and flavor for days, unlike protein shakes

With just 8g net carbs per serving, it fits low-carb lifestyles beautifully. Fresh celery and grapes add 3g of fiber—that’s 12% of your daily needs. The natural sweetness means no added sugars, unlike store-bought versions.

For more protein-packed meal ideas, explore our basic chicken salad recipe that inspired this variation.

Every component brings unique nutritional benefits:

The bright parsley garnish isn’t just decorative—it adds a burst of vitamin K. Together, these ingredients create a meal that tastes as good as it makes you feel.

This dish changed my lunch routine for good. It’s now my go-to meal prep star—quick, flavorful, and packed with protein. The creamy texture and crunchy bites keep me excited about eating well.

Try it yourself! Snap a pic of your creation and tag me. I love seeing your twists on this versatile favorite. A double batch saves time and surprises guests with minimal effort.

Simple, satisfying, and endlessly adaptable—that’s what makes it special. Whether you need a light bite or a hearty sandwich filler, this one delivers every time.