Healthy Chicken Salad

Here’s a heathy chicken salad recipe that you can enjoy for lunch or dinner. Chicken is a healthy source of protein without the saturated fat content of red meat.

Health Benefits of Chicken

Chicken makes a fantastic substitute for red meats. A great source of protein, the meat has been linked to a variety of health benefits:

Stronger Bones and Muscles

The lean protein in chicken is an excellent source of amino acids. Our bodies use amino acids to build muscle tissue, something that is particularly important as we age. Studies have also shown that higher protein intake helps to maintain bone mineral density. Eating chicken can help to build stronger muscles and promote healthier bones, decreasing the risk of injuries and diseases such as osteoporosis.

Weight Management and Heart Health

Research suggests that 25-30 grams of protein per meal can help us feel more full. Protein rich meals can make us feel fuller despite us eating less, which helps to promote better weight management. Healthier weight leads to improvements in risk factors for heart problems such as high triglyceride levels and high blood pressure. A food rich in protein, chicken can help with weight management and reduce the risk of heart disease.

Better Mood

Chicken contains the amino acid tryptophan, which has been linked to higher levels of serotonin (the “feel good” hormone) in our brains. The tryptophan levels in chicken aren’t high enough to make you feel instantly euphoric, but studies show it could help to boost serotonin levels when paired with other factors.

Nutrition

Chicken is filled with high-quality proteins and doesn’t contain much fat — especially if you eat lean cuts. Beyond its rich protein content, chicken also contains:

Vitamin B12
Tryptophan
Choline
Zinc
Iron
Copper

Healthy Chicken Salad Recipe

Enjoy this healthy chicken salad, a macro-friendly take on the traditional Waldorf chicken salad from Lillie Eats & Tells.

INGREDIENTS (makes 5 servings)

For the Salad

• 3 cups Shredded or chopped chicken breast (454 g)
• 1 large Apple, diced (210 g)
• 8 Stalks of celery, chopped (208 g)
• 1/4 Red onion, diced small (50 g)
• 1 cup Fresh parsley, chopped (30 g)
• 1/4 cup Toasted pecans, chopped (30 g)

For the Dressing

• 3 Tbsp Nonfat Greek yogurt or dairy-free sour cream/yogurt (45 g)

• 3 Tbsp Lite mayo (45 g)
• 2 Tbsp Clear balsamic vinegar or apple cider vinegar- I love lemon infused by Baker and Olive (30 g)
• 1 Tbsp Fresh squeezed lemon (30 g)
• 1/2 tsp Poppy seeds (optional)
• 1/4 tsp Kosher salt
• 1/4 tsp Black pepper

INSTRUCTIONS

1. Combine all salad ingredients in a large bowl.
2. Whisk together dressing ingredients and pour over the top. Toss well!
3. Enjoy immediately or stash in the fridge for your week’s meal prep.
4. We love this with crackers, on rice cakes, in lettuce wraps, or tossed in a bowl with finely chopped kale for a big green salad! Just drizzle a little olive oil, or additional lemon or good vinegar and give it a good toss!

NOTES

• Chicken: You can use any cooked chicken breasts. In a pinch, I love to use the package of rotisserie breast meat from Costco. You just have to take a minute to pick thru it and get it nice and shredded or chopped to your liking!
• Where are the grapes? I skipped them because I wanted this to be great for meal-prep and I don’t love when they sit and get too squishy. But feel free to add some! Swapping some in for some of the apples will keep the macros essentially the same.
• Mayo: I’m using avocado mayo labeled 5 fat/Tbsp.
• GF/DF: This is naturally gluten free, just make sure and use the dairy-free sour cream or yogurt option. Macro difference is nearly negligible if using non-fat Greek yogurt or my favorite Forager dairy-free sour cream.