Low Calorie Chicken Salad Recipe: A High-Protein Lunch You Can Actually Fit Into Your Daily Calories
If you’re tracking macros or working toward a calorie deficit, a classic mayo-loaded chicken salad can eat up half your daily budget in one sitting. This low calorie chicken salad recipe fixes that problem. By swapping most (or all) of the mayonnaise for plain Greek yogurt, keeping the mix-ins lean, and controlling portion size, you get a creamy, high-protein lunch that clocks in far below the 400–500 calorie versions you’ll find at most delis — without losing the flavor or crunch that makes chicken salad worth eating in the first place.
Below you’ll find the full recipe, an ingredient-by-ingredient calorie and macro breakdown, three variations (low-carb, dairy-free, and extra-high-protein), and a FAQ section covering the questions people ask most. If you want to see exactly how this recipe fits into your day, run your numbers first through our daily diet calculator to find your target calories, then use the breakdown below to see how a serving stacks up against that number.
Why This Recipe Works for Weight Loss
Three things make a chicken salad “low calorie” without making it taste diet-y:
- Lean protein base. Boneless, skinless chicken breast is one of the highest protein-to-calorie foods available — roughly 31g of protein per 100g cooked, according to USDA FoodData Central. Protein has a higher thermic effect than fat or carbs and keeps you full longer, which is why the Harvard T.H. Chan School of Public Health’s Nutrition Source recommends poultry, fish, beans, and nuts as preferred protein sources over red and processed meat.
- Yogurt instead of a mayo-heavy dressing. Regular mayonnaise runs about 90–100 calories per tablespoon, almost entirely from fat. Plain 2% or nonfat Greek yogurt has roughly 15–20 calories per tablespoon and adds protein instead of just fat, which is the single biggest calorie-cutting swap in this recipe.
- Volume from vegetables, not oil. Celery, red onion, and herbs add crunch and flavor for almost no calories, so you can eat a full, satisfying bowl instead of a small, calorie-dense scoop.
Low Calorie Chicken Salad: Calories and Macros Per Serving
This recipe makes 4 servings (about 3/4 cup each). Values are calculated from standard USDA nutrient data for each ingredient and will shift slightly depending on your exact chicken cut and yogurt brand.
| Nutrient | Per Serving (≈180g) | % of a 2,000-Calorie Day |
|---|---|---|
| Calories | ~195 kcal | 10% |
| Protein | ~27g | 54% |
| Carbohydrates | ~5g | 2% |
| Fat | ~6g | 8% |
| Sodium | ~310mg | 13% |
For context, cooked skinless chicken breast alone contributes about 165 calories and 31g of protein per 100g, per USDA FoodData Central — that protein density is what keeps this recipe filling despite the low calorie count. Not sure how this fits your own targets? Plug your stats into our free calorie calculator to see your personal maintenance and deficit numbers before you plan your meals around this recipe.
Ingredients
- 1½ lbs (about 680g) cooked, boneless, skinless chicken breast, diced or shredded
- ¾ cup plain Greek yogurt (2% or nonfat)
- 1 tablespoon light mayonnaise (optional, for texture)
- 2–3 stalks celery, finely diced
- ¼ cup red onion, finely diced
- 1 tablespoon Dijon mustard
- 1 tablespoon fresh lemon juice
- 2 tablespoons fresh dill or parsley, chopped
- Salt and black pepper to taste
- Optional: ¼ cup chopped walnuts or halved grapes (adds ~25–35 calories per serving)
How to Make Low Calorie Chicken Salad
1Cook the Chicken
Poach or bake the chicken breast until it reaches an internal temperature of 165°F (74°C). Poaching in a light simmer of water or broth keeps the meat moist without adding fat. Let it cool fully before dicing — warm chicken will make the dressing thin and watery.
2Make the Light Dressing
In a small bowl, whisk together the Greek yogurt, light mayonnaise (if using), Dijon mustard, and lemon juice until smooth. This dressing base is what replaces most of the fat and calories found in a traditional recipe.
3Combine and Chill
In a large bowl, combine the diced chicken, celery, red onion, and herbs. Fold in the dressing until evenly coated. Season with salt and pepper, then refrigerate for at least 30 minutes before serving — the flavor improves significantly once it’s had time to chill.
Variations
Low-Carb / Keto Version
Skip the grapes, use full-fat Greek yogurt or an avocado-oil mayo blend instead of light mayo, and serve over greens instead of bread. Carbs drop to roughly 2–3g per serving.
Dairy-Free Version
Replace the Greek yogurt with mashed ripe avocado or a dairy-free yogurt alternative. Calories stay similar; fat content rises slightly while carbs stay low.
Extra High-Protein Version
Add ¼ cup low-fat cottage cheese to the dressing along with the yogurt. This pushes protein per serving up toward 32–35g while keeping calories nearly unchanged.
How This Fits Into Your Daily Calories
At roughly 195 calories per serving, this chicken salad works well as a lunch anchor for most calorie targets, but the right portion depends on your own numbers — your age, weight, height, activity level, and goal (losing fat, maintaining, or building muscle) all change how many calories and how much protein you actually need per day. If you haven’t calculated that yet, start with our Daily Diet Calculator, which uses the Mifflin-St Jeor equation to estimate your BMR and TDEE in one step. From there, our TDEE calculator can help you fine-tune your activity multiplier, and our food calorie calculator is useful for logging this recipe alongside the rest of what you eat that day.
🥗 Know your numbers before you plan your meals — try the Daily Diet Calculator and get your calorie and macro targets in seconds.
Where This Fits: Low Calorie Meals, Dinners, and High-Protein Foods
Searches for low calorie meals have been climbing this week, and this recipe is built to flex across that entire category rather than sit in just one meal slot. As a low calorie chicken salad recipe, it’s an obvious lunch, but it works just as well as one of your low calorie dinners — serve a larger portion over a bigger bed of greens with a side of roasted vegetables or a light soup and you have a full, satisfying evening meal at the same 195 calories per scoop.
It also earns its place on any list of high protein low calorie foods. Chicken breast is already one of the most efficient protein sources per calorie available, and because the dressing here is Greek yogurt instead of straight mayonnaise, that ratio stays intact rather than getting diluted by added fat. If you’re rotating proteins through your weekly low calorie meals, this same yogurt-based method works nearly as well with turkey breast, canned tuna, or shredded rotisserie chicken.
Meal Prep and Storage Tips
- Storage: Keeps well in an airtight container in the fridge for 3–4 days.
- Freezing: Not recommended — Greek yogurt-based dressings separate and turn watery after thawing.
- Serving ideas: Serve over a bed of greens, stuffed into a whole-grain wrap, scooped with cucumber slices, or on high-fiber crackers to keep total carbs low.
- Batch prep: Cook a large batch of plain chicken breast at the start of the week specifically for this recipe — it’s the fastest way to keep this in weekly rotation without extra cook time.
Frequently Asked Questions
How many calories are in a low calorie chicken salad?
This recipe averages about 195 calories per ¾-cup serving when made with Greek yogurt and light mayo. A traditional full-mayo version of the same recipe typically runs 350–450 calories per serving, so the swap saves roughly half the calories per serving.
What can I use instead of mayonnaise to lower the calories?
Plain Greek yogurt is the most common substitute and adds protein instead of just fat. Mashed avocado, blended cottage cheese, or a mix of Greek yogurt and a small amount of light mayo also work well for texture.
Is chicken salad good for weight loss?
Yes, when made with a lighter dressing. Its high protein content supports satiety and helps preserve lean muscle during a calorie deficit, which is one reason lean poultry is consistently recommended as a primary protein source by Harvard’s Nutrition Source.
How long does chicken salad last in the fridge?
Properly refrigerated at or below 40°F (4°C) in a sealed container, it stays fresh for 3–4 days.
Can I make this recipe dairy-free?
Yes — substitute the Greek yogurt with mashed avocado or a plain, unsweetened dairy-free yogurt alternative for a similar texture.
What’s the best low-calorie way to serve chicken salad?
Over a bed of leafy greens or in lettuce cups keeps the meal lowest in calories and carbs. A whole-grain wrap or a couple of high-fiber crackers are good middle-ground options if you want something more filling.
How does this compare to Chicken Salad Chick?
Restaurant chicken salad, including popular chains like Chicken Salad Chick, typically leans on more mayonnaise, sugar, and full-fat dressing, which can push a single scoop well past 300–400 calories depending on the flavor. This homemade version keeps a similar creamy texture at about 195 calories per serving by using Greek yogurt as the base, so it’s a lighter option if you’re craving that same style at home.
Can this recipe work as one of my low calorie dinners?
Yes. Serve a larger portion over a bigger bed of greens with a side of roasted vegetables or a light soup, and it holds up well as a low calorie dinner in addition to a lunch option.
Is chicken salad one of the best high protein low calorie foods?
Chicken breast itself is one of the most efficient high protein low calorie foods available, and this recipe keeps that ratio intact by minimizing added fat from the dressing — so yes, it fits well within that category.
Looking for more high-protein, calorie-conscious recipes and calculators? Browse the rest of our nutrition blog for meal ideas that pair with your personal calorie and macro targets.
