Chicken Salad Lunch Recipe: Fresh, Healthy, and Delicious
A well-made chicken salad can transform a simple lunch into a vibrant, satisfying meal. Imagine tender chunks of chicken combined with crisp vegetables, creamy dressing, and a hint of tangy seasoning, creating a medley of flavors and textures in every bite. Chicken salad is not only delicious but also highly versatile, allowing you to tailor it to your tastes or dietary needs.
Perfect for a quick lunch at home, meal prep for the week, or even a picnic, this chicken salad recipe is a balance of protein, fresh produce, and wholesome ingredients. It offers the convenience of a ready-to-eat meal without sacrificing taste or nutrition. With a combination of crunch, creaminess, and subtle seasoning, it is both comforting and energizing—a dish that keeps you full and satisfied throughout the day.
Ingredients Needed
Here’s a table listing the ingredients with approximate calorie counts:
| Ingredient | Amount | Estimated Calories |
|---|---|---|
| Cooked chicken breast, diced | 2 cups (~300 g) | 330 kcal |
| Celery, diced | 1 cup | 16 kcal |
| Red grapes, halved | ½ cup | 50 kcal |
| Red onion, finely chopped | 2 tbsp | 10 kcal |
| Mayonnaise | ¼ cup | 360 kcal |
| Greek yogurt | 2 tbsp | 20 kcal |
| Dijon mustard | 1 tsp | 5 kcal |
| Lemon juice | 1 tbsp | 4 kcal |
| Salt & pepper | To taste | 0 kcal |
| Fresh parsley, chopped | 1 tbsp | 1 kcal |
| Mixed greens or lettuce | 2 cups | 15 kcal |
| Optional: nuts (almonds, walnuts) | 2 tbsp | 100 kcal |
Step-by-Step Cooking Instructions
1. Prepare the Chicken
If not using pre-cooked chicken, poach or grill chicken breasts until fully cooked. Let them cool slightly and then dice into bite-sized pieces.
2. Chop Vegetables and Fruit
Dice celery, red onion, and halve grapes. Chop fresh parsley finely. Combine all in a large mixing bowl.
3. Make the Dressing
In a small bowl, mix mayonnaise, Greek yogurt, Dijon mustard, lemon juice, salt, and pepper until smooth.
4. Combine Ingredients
Add the diced chicken to the bowl with vegetables and fruit. Pour the dressing over the mixture and toss gently until all ingredients are coated evenly.
5. Assemble the Lunch
Serve the chicken salad on a bed of mixed greens or lettuce. Sprinkle nuts on top for added crunch, if desired.
6. Chill or Serve
The chicken salad can be served immediately or chilled in the fridge for 30–60 minutes to enhance flavors.
Tips for Customizing the Recipe
- Protein Options: Swap chicken for turkey, tofu, or chickpeas for a vegetarian option.
- Add Fruit: Apples, pears, or dried cranberries add a sweet contrast.
- Make it Lighter: Use only Greek yogurt or a light mayonnaise for a lower-calorie option.
- Spice it Up: Add a pinch of cayenne pepper or paprika to the dressing.
- Extra Crunch: Toasted nuts, seeds, or crispy chickpeas elevate texture.
Nutritional Information
| Nutrient | Amount |
|---|---|
| Calories | ~500 kcal |
| Protein | ~35 g |
| Carbohydrates | ~15 g |
| Fat | ~35 g |
| Fiber | ~3 g |
| Sugar | ~8 g |
| Sodium | Moderate |
Serving Suggestions
- Serve in a sandwich, wrap, or pita pocket for a handheld lunch.
- Pair with whole-grain crackers, bread, or a slice of avocado toast.
- Serve atop a salad bowl with fresh greens for a light, refreshing meal.
- Perfect for meal prep: portion into containers for grab-and-go lunches.
Chicken Salad Lunch Recipe: Fresh, Healthy, and Delicious
2
servings10
minutes15
minutes500
kcalIngredients
2 cups cooked chicken breast, diced (~300 g)
1 cup celery, diced
½ cup red grapes, halved
2 tbsp red onion, finely chopped
¼ cup mayonnaise
2 tbsp Greek yogurt
1 tsp Dijon mustard
1 tbsp lemon juice
Salt & pepper, to taste
1 tbsp fresh parsley, chopped
2 cups mixed greens or lettuce
Optional: 2 tbsp nuts (almonds or walnuts)
Directions
- Prepare Chicken
- If not using pre-cooked chicken, poach or grill chicken breasts and dice into bite-sized pieces.
- Chop Vegetables and Fruit
- Dice celery and red onion; halve grapes and chop parsley.
- Make the Dressing
- In a small bowl, mix mayonnaise, Greek yogurt, Dijon mustard, lemon juice, salt, and pepper until smooth.
- Combine Ingredients
- Add chicken, vegetables, and fruit into a large bowl. Pour dressing over and gently toss to coat.
- Assemble the Lunch
- Serve on a bed of mixed greens or lettuce. Sprinkle nuts on top if desired.
- Chill or Serve
- Can be served immediately or chilled for 30–60 minutes to enhance flavors.
Recipe Video
Notes
- Use cooked chicken for convenience, or poach/grill fresh chicken for best flavor.
Adjust the dressing to your taste: more Greek yogurt for tanginess or more mayonnaise for creaminess.
FAQs
1. Can I make this chicken salad ahead of time?
Yes! Prepare the chicken and dressing separately, then combine with vegetables and fruit just before serving, or mix everything and refrigerate for up to 2 days.
2. Can I use rotisserie chicken instead of cooking my own?
Absolutely! Rotisserie chicken is a convenient shortcut and works perfectly in this recipe.
3. How can I make it healthier or lower in calories?
Replace some or all of the mayonnaise with Greek yogurt, and reduce or omit nuts if desired. Using lean chicken breast also keeps calories lower.
4. Can I make this recipe vegetarian?
Yes. Substitute chickpeas, tofu, or tempeh for the chicken to create a vegetarian-friendly version.
5. What other fruits can I add?
Apples, pears, dried cranberries, or even pomegranate seeds make great additions for sweetness and texture.
Conclusion
This Chicken Salad Lunch Recipe is a fresh, satisfying, and versatile dish that works for quick lunches, meal prep, or light dinners. With tender chicken, crisp vegetables, sweet grapes, and a creamy, tangy dressing, it offers a perfect balance of flavors and textures. Easy to make, customizable, and packed with protein, this chicken salad is a delicious way to enjoy a healthy, energizing meal any day of the week.
