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Protein Packed Chicken Salad With All The Taste But Less Fat And Fewer Calories



Protein Packed Chicken Salad With All The Taste But Less Fat And Fewer Calories

Chicken salad makes for a delicious high protein post-match or workout meal, but with regular mayo and on bread, it can weigh in (pun intended!) at more than 500 calories per serving. YIKES!

The best way to reduce your calories is to sub in low-fat mayo or Greek yogurt to keep the same texture and tang you love. You can even go with fat-free versions of the dressing, but in my opinion, the flavor is not the same.

Enjoy This Delicious Protein Packed Berry Green Recovery Smoothie

Serve your salad over a bed of lettuce, tucked into a pita pocket, or on top of a toasted whole wheat English muffin for a light yet satisfying post-match or post-workout lunch!

Though I’ve used raw almonds, I prefer them toasted. Toasting them really adds a delicious flavor to them and the salad. Just add them to a dry skillet in an even layer and place the skillet over medium heat. While they cook, be sure to shake the skillet from time to time, stirring with a wooden spoon and frequently turning the pieces around until the nuts are golden brown and aromatic. As soon as they are browned, transfer them to a plate to cool off so they will stop cooking. The whole process takes about 5 minutes, but believe me, it’s SO worth it!

** The nutritional values shown include low-free mayo. Fat-free versions would knock off about 4-1/2g fat and 20 calories per serving.


Lite Chicken Salad

5 from 1 vote
Swapping lite mayo for the regular will save you calories but won't sacrifice taste! Perfect for after a match or workout.
Prep Time 15 minutes
Total Time 15 minutes
Servings 6 servings
Calories 217kcal


  • 2 large boneless skinless chicken breasts, poached
  • 1/4 cup low fat mayo or Greek yogurt
  • 1/3 cup celery chopped
  • 1/3 cup apple diced
  • 1/3 cup grapes halved
  • 1/4 cup slivered almonds lightly toasted
  • Salt and pepper to taste


  • Dice poached chicken breasts and place in a large bowl. Mix in mayo or Greek yogurt until all the chicken is coated evenly.
  • Add celery, apple, grapes, and almonds to the bowl and mix in. Add salt and pepper to taste.
  • Enjoy immediately; refrigerate leftovers in an airtight container.


This can be refrigerated for 3-5 days.


Serving: 1/4Calories: 217kcalCarbohydrates: 8.4gProtein: 27.6gFat: 7.9gSaturated Fat: 1.1gSodium: 184.3mgFiber: 1.9gSugar: 5.2g
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Wife, dietician, and life-long tennis enthusiast and player. I honestly can't think of anywhere I'd rather be than on a tennis court!

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