5 Chicken Salad Recipes (No Mayo)

Estimated Reading Time: 7 minutes

• 5 healthy, no-mayo chicken salad recipes perfect for light lunches, meal prep, and picnics
• Use Greek yogurt, avocado, and other wholesome swaps for creamy, satisfying flavor
• Full of protein, fiber, healthy fats, and nutrients—with fewer calories and less saturated fat
• Options for gluten free, dairy free, and vegan diets included
• Find ingredient alternatives and tips for best texture and taste

• Chicken Salad Without Mayo
• Healthy Chicken Salad Recipes No Mayo
• Greek Yogurt Chicken Salad
• Low Fat Chicken Salad Ideas
• Avocado Chicken Salad No Mayo
• Infographic: Visual Guide
• FAQ

Recipe 1: Chicken Salad Without Mayo

Searching for a lighter take on a classic? This chicken salad without mayo is creamy, crunchy, and incredibly easy. Plus, it’s packed with protein and fiber!

Ingredients:

• 2 cups cooked chicken breast, shredded or cubed
• 1/2 cup plain low-fat Greek yogurt
• 1/2 cup diced celery
• 1/3 cup diced red onion
• 1/2 cup halved red grapes
• 2 tbsp chopped fresh parsley
• 1 tbsp lemon juice
• 1 tsp Dijon mustard
• Salt & black pepper to taste

Preparation:

1. Combine Greek yogurt, lemon juice, Dijon, salt, and pepper in a large bowl.
2. Stir in chicken until coated.
3. Add celery, onion, grapes, and parsley; mix well.
4. Chill 30+ minutes before serving.

Nutritional Benefits: This recipe slashes calories and fat by using Greek yogurt, which brings protein and probiotics. Grapes and veggies add antioxidants + crunch—a far healthier option than classic mayo-based salad.

Ingredient Swaps:

• Vegan: Use chickpeas + non-dairy yogurt
• Gluten-Free: Naturally gluten-free
• Dairy-Free: Try soy or coconut yogurt

References:
Greek yogurt nutrition benefits

Recipe 2: Healthy Chicken Salad Recipes No Mayo

Wondering why you should skip mayo? It’s simple: mayo is mostly oil and eggs, making it high in fat and calories. With these healthy chicken salad recipes no mayo, the swap helps you:

• Cut calories and unhealthy fat
• Boost protein content
• Reduce cholesterol

Ingredients:

• 2 cups cooked, shredded chicken breast
• 1/3 cup low-fat Greek yogurt
• 1 tbsp olive oil
• 1 tsp apple cider vinegar
• 1/2 cup chopped cucumber
• 1/4 cup chopped red bell pepper
• 1 tbsp chopped dill
• Salt & pepper

How to Make:

1. Mix yogurt, olive oil, vinegar, salt, and pepper in a bowl.
2. Add chicken and toss to coat.
3. Fold in veggies and dill.
4. Serve on whole grain bread, lettuce wraps, or as a grain bowl topping.

Why this salad? Fewer calories, less fat, protein-rich, and extra fiber and vitamin C from peppers and cucumbers.

References:
Mayonnaise nutrition information

Recipe 3: Greek Yogurt Chicken Salad

Using Greek yogurt instead of mayo is one of the easiest, healthiest swaps for creamy chicken salad. Here’s why:

• High protein, low fat
• Contains gut-friendly probiotics
• Lower in calories than mayonnaise
• Rich in calcium for bones

Ingredients:

• 2 cups cooked chicken, diced or shredded
• 3/4 cup plain low-fat Greek yogurt
• 1 tbsp lemon juice
• 1 tsp honey or maple syrup
• 1/3 cup diced celery
• 1/3 cup shredded carrots
• 1/4 cup sliced green onions
• Salt & pepper
• Optional: 1 tbsp chopped walnuts or almonds

Directions:

1. Whisk yogurt, lemon juice, and honey together.
2. Add chicken; stir thoroughly.
3. Mix in veggies (and nuts, if desired).
4. Season with salt & pepper.
5. Chill 30 minutes for best flavor!

Tip: Try a pinch of curry powder or paprika for a flavor twist. For dairy-free, use coconut yogurt.

References:
Greek yogurt benefits

Recipe 4: Low Fat Chicken Salad Ideas

Lowering the fat in chicken salad is all about smart swaps: lean meats, loads of veggies, and low-fat or nonfat yogurt in place of full-fat mayo. Here are two creative, speedy options:

Lemon-Herb Low Fat Chicken Salad

• 2 cups skinless, boneless chicken breast
• 2 tbsp fat-free Greek yogurt
• 1 tbsp lemon juice
• 1/2 cup diced celery
• 2 tbsp fresh chopped parsley
• 1 tsp Dijon mustard
• Salt & pepper

Mix, chill, and serve on greens or whole-grain toast.

Apple-Cranberry Low Fat Chicken Salad

• 2 cups cooked chicken breast
• 1/2 cup nonfat plain yogurt
• 1/4 cup diced apple
• 2 tbsp dried cranberries
• 1 tbsp chopped scallions
• 1 tsp apple cider vinegar

Stir together for a sweet-tart, crunchy, and filling salad. Perfect for work lunches and picnics!

Why these are healthy:
– Uses lean protein (chicken breast)
– No mayo—just yogurt
– Loaded with fruits, veggies, and herbs for fiber and antioxidants

References:
Low fat diet basics

Recipe 5: Avocado Chicken Salad No Mayo

Give classic chicken salad a glow-up by swapping out the mayo for buttery avocado. Avocado adds:

• Heart-healthy monounsaturated fats
• Loads of fiber
• Vitamins E, K, C, B6, and folate
• More potassium than a banana

Curious? [Avocado nutrition – Medical News Today](https://www.fitnessmoves.com/7-overnight-oats-recipes/) and [health benefits – Harvard Health](https://www.fitnessmoves.com/5-avocado-toast-variations/)

Ingredients:

• 2 cups cooked rotisserie or grilled chicken
• 1 ripe avocado
• 1/2 small red onion, diced
• 1/3 cup diced cucumber
• 1 tbsp lime juice
• 1 tbsp chopped cilantro or parsley
• Salt & pepper

How to Make:

1. Mash avocado with lime juice in a large bowl.
2. Add chicken, red onion, cucumber, and cilantro.
3. Stir to coat and season to taste.
4. Serve immediately; for later, store with extra lime to prevent browning.

References:
Avocado nutrition

Infographic: Visual Guide to 5 No-Mayo Chicken Salads

Imagine five colorful bowls lined up: each loaded with different veggies and proteins—no mayo in sight.

• Chicken Salad Without Mayo: 220 calories, 18g protein, 6g fat, 4g fiber, 5g sugar
• Healthy Chicken Salad Recipes No Mayo: 200 calories, 23g protein, 3g fat, 3g fiber
• Greek Yogurt Chicken Salad: 210 calories, 20g protein, 4g fat, 3g fiber
• Low Fat Chicken Salad Ideas: 190 calories, 22g protein, 2g fat, 5g fiber
• Avocado Chicken Salad No Mayo: 240 calories, 19g protein, 12g healthy fat, 7g fiber

*Macros for a standard serving (estimates). Each recipe is easy to meal prep, customize, and keeps well in the fridge for busy weekdays!*

FAQ

What can I use instead of mayo in chicken salad?
The best substitutes are Greek yogurt, avocado, hummus, or a light vinaigrette. These make your salad creamy without the extra fat and calories of mayonnaise.

Are these salads suitable for meal prep?
Absolutely! Each recipe will keep in the fridge for 2-4 days. Avocado-based salads are best eaten within 24 hours for peak freshness.

How do I keep chicken salad creamy without mayo?
Use thick Greek yogurt, mashed avocado, or even a little hummus. Adding a touch of mustard or vinegar gives zing and moisture, too.

Can I make these chicken salads gluten-free or dairy-free?
Yes! Most recipes are naturally gluten-free. For dairy-free, use a plant-based yogurt like coconut or soy.

Which is the healthiest chicken salad option?
The healthiest is the one packed with veggies, lean chicken breast, and a yogurt or avocado base. Avoiding mayo keeps calories and saturated fat in check.