Delicious & Healthy Chicken Salad with Grapes: Your Go-To Recipe for Meal Prep & Potlucks
Welcome to your new favorite recipe! This Healthy Chicken Salad with Grapes is an absolute standout, perfectly crafted for effortless meal prep, a crowd-pleasing potluck addition, or simply a delightful lunch on any given day. Imagine a vibrant mix of tender, juicy chicken, crisp and tart Granny Smith apple slices, sweet bursts of red grapes, refreshing crunchy celery, all bound together by a creamy, lighter dressing made with a clever blend of mayonnaise and Greek yogurt. This isn’t just a healthier twist on a classic; it’s a remarkably delicious, satisfying, and protein-packed meal that will quickly become a staple in your kitchen.
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A Timeless Healthy Chicken Salad Recipe
This particular chicken salad with grapes holds a special place in my heart, a recipe I’ve cherished for years. It all started back in my twenties when my roommate, whose dad owned a deli renowned for its signature salads, whipped this up for me. One sunny afternoon, in our tiny apartment kitchen, she made this for lunch, and after just one bite, I was completely captivated. From that day on, I’m pretty sure this salad became my regular packed lunch for work, day after day. It’s simply that good!
What makes this chicken salad so irresistibly delicious is the perfect balance of flavors and textures. You get the robust juiciness of the chicken, the refreshing tartness from crisp Granny Smith apples, the delightful sweetness of red grapes, and a satisfying crunch from fresh celery. All these wonderful ingredients are gently coated in a light, creamy dressing made with just the right amount of mayonnaise and healthy Greek yogurt. Whether you prefer it nestled in a lettuce cup, piled high on a cracker, or served on a slice of rustic bread, this chicken salad is a winner. And, if you’re like me, sometimes a spoonful straight from the bowl is the best way to enjoy it!
Beyond its incredible taste, this recipe is a true lifesaver for meal prep, especially as the weather warms up. It’s light, satisfying, and holds up beautifully in the refrigerator, making healthy eating convenient throughout the week. If you’re exploring other chicken salad options or prefer a dairy-free version, I highly recommend my Avocado Chicken Salad as well!
Why This Chicken Salad Recipe Stands Out
There are countless reasons why this healthy chicken salad with grapes has earned its permanent spot in my recipe rotation. It’s more than just a simple meal; it’s a wholesome, flavorful, and incredibly convenient solution for busy lifestyles.
- High Protein for Lasting Energy: With almost 30 grams of lean protein per serving, this chicken salad is an excellent choice for anyone looking to maintain a balanced diet. Protein is crucial for muscle repair, satiety, and keeping you feeling full and energized throughout your day. It’s the perfect healthy lunch option to power through afternoons without a slump, making it ideal for meal prepping for the work week.
- Incredibly Versatile for Any Occasion: The beauty of this Greek yogurt chicken salad lies in its adaptability. It’s delicious served in a classic sandwich, scooped onto hearty crackers for a snack, served elegantly over a bed of fresh greens for a light meal, or tucked into crisp lettuce wraps for a low-carb option. Whether you’re packing it for a picnic, bringing it to a potluck, or just enjoying it at home, this chicken salad truly fits every scenario.
- A Symphony of Flavor and Texture: This isn’t just a basic chicken salad; it’s an exciting culinary experience. You get the creamy richness from the dressing, the juicy sweetness from the grapes and apples, a tangy kick from the Granny Smiths, and a satisfying crunch from the celery and optional pecans. Each bite offers a delightful medley that keeps your taste buds engaged and craving more.
- A Healthier Take on the Classic Waldorf: For those who adore the traditional Waldorf chicken salad, you’ll be thrilled with this healthier interpretation. It captures all the beloved flavors and textures of a classic Waldorf but smartly uses less mayonnaise, incorporating Greek yogurt to achieve that coveted creaminess without the excess saturated fat. It’s a guilt-free indulgence that doesn’t compromise on taste.
- Perfect for Utilizing Leftover Chicken: This recipe is a fantastic way to give new life to leftover cooked chicken, reducing food waste and making meal prep even quicker. Whether you have remnants from my Spice Rubbed Whole Chicken, juicy Air Fryer Chicken Thighs, or flavorful Baked Lemon Garlic Chicken, simply shred or dice it up, and you’re halfway to this incredible salad.
Essential Ingredients for this Chicken Salad with Grapes
This easy chicken salad recipe shines with its light, fresh flavors and satisfying crunch, all thanks to a thoughtful combination of ingredients. Here’s what you’ll need to create this delightful dish:
- Boneless Chicken Breast: The star of our salad. You can use chicken tenderloins or even boneless, skinless chicken thighs for a slightly richer flavor and texture. Approximately one pound of cooked chicken is what you’ll need, regardless of the cut.
- Chicken Broth: Used for poaching the chicken, ensuring it remains moist and flavorful. Opt for low-sodium chicken broth to control the overall saltiness of your dish. Water can also be used as a substitute if broth isn’t available.
- Apple: One medium apple adds a wonderful tartness and crisp bite. Granny Smith apples are my top choice for their tartness, but Pink Lady or Honeycrisp also work beautifully for a slightly sweeter touch. Remember to peel and dice it into small, uniform cubes.
- Red Grapes: These provide a lovely burst of sweetness that complements the savory chicken and tart apple. Make sure to use seedless fresh grapes and cut them in half to distribute their flavor evenly throughout the salad.
- Celery: A crucial ingredient for that essential crunch and a subtle, earthy flavor. Finely chopped celery adds a refreshing texture that contrasts wonderfully with the creamy dressing.
- Mayo: While this is a healthier chicken salad, a small amount of mayonnaise is included to maintain that classic, familiar richness and bind the ingredients. By keeping the quantity moderate, we achieve the desired creaminess without excessive fat.
- Plain Greek Yogurt: This is our secret ingredient for a healthier, protein-packed dressing. Combining Greek yogurt with mayo significantly reduces the overall calorie and fat content while still delivering an incredibly creamy and tangy base that holds all the flavors together beautifully.
- Salt and Pepper: Essential seasonings to enhance all the flavors in the salad. Adjust to your personal taste. A pinch of garlic powder can also elevate the savory notes.
- Pecans (Optional): Toasted pecans add a fantastic nutty flavor and an extra layer of crunch. Walnuts are another excellent alternative if you prefer, or if you don’t have pecans on hand.
- Salad Greens (Optional): While not mixed into the salad itself, serving this chicken salad over a bed of fresh mixed greens is my preferred way to enjoy it, adding freshness and an extra serving of vegetables.
Substitutions and Additions to Customize Your Chicken Salad
One of the best things about chicken salad is its incredible versatility. Feel free to get creative and customize this recipe to your liking or based on what you have available:
- Quick Chicken Options: If you’re short on time, don’t hesitate to use pre-cooked chicken. Leftover roasted chicken works perfectly, or pick up a rotisserie chicken from the grocery store for an even quicker prep time. This is also an excellent way to use up any shredded chicken you might have from meal prepping earlier in the week.
- Boost the Flavor Profile: For an extra layer of tangy flavor and a bit of a kick, stir in a teaspoon of Dijon mustard or some finely diced red onion. A squeeze of fresh lemon juice can also brighten the entire salad, adding a zesty, refreshing note that enhances the fruit and chicken.
- Increase Your Veggie Intake: Amp up the nutritional value and crunch by adding more chopped celery or incorporating finely diced bell peppers (red, yellow, or orange work well for color and sweetness). Shredded carrots or thinly sliced radishes could also add a pleasant texture and subtle spice.
- Fresh Herbs for Fragrance: Elevate the freshness of the salad with garden herbs. Fresh parsley, finely chopped, adds a clean, vibrant taste, while a sprinkle of fresh dill offers a wonderful aromatic quality that pairs beautifully with chicken. Chives or tarragon are also excellent choices.
- Fruit Variations: If grapes aren’t your favorite, or if you’re looking for a different sweet and tart element, consider substituting with other fresh fruits like diced peaches, mango, or even small orange segments. For dried fruit alternatives, raisins or dried cranberries can offer a chewy sweetness.
- Nutty Alternatives: Instead of pecans or walnuts, try toasted almonds, cashews, or sunflower seeds for a different crunch. For a creamy texture boost without nuts, diced avocado is a fantastic option, adding healthy fats and a smooth consistency.
- Dairy-Free Dressing Options: To make this recipe completely dairy-free, simply swap the Greek yogurt for mashed avocado, a dairy-free plain yogurt alternative, or dairy-free sour cream. You can also use a bit more mayonnaise to achieve the desired creaminess.
- Protein Swaps: This recipe isn’t just for chicken! For a different protein, you could easily make this with canned tuna (drained well) for a tuna salad, or cooked chickpeas (mashed slightly) for a delicious vegetarian or vegan version.
How to Make Healthy Chicken Salad
Making homemade healthy chicken salad is incredibly straightforward, involving just a few simple steps. The key is to ensure your chicken is perfectly cooked and cooled before mixing. For the full ingredient list and detailed instructions, be sure to check out the recipe card below!
- First, prepare your chicken. Lightly season the boneless chicken breasts or tenderloins generously with salt, pepper, and a touch of garlic powder. This initial seasoning helps build flavor from the start. You have a few cooking options:
- Instant Pot Method: Add 1 cup of chicken broth or water to your Instant Pot. Place the seasoned raw chicken breast inside. Cook on Manual (High Pressure) for 15 minutes, followed by a full natural release to keep the chicken extra tender.
- Oven Method: Preheat your oven to 350°F (175°C). Place the seasoned chicken breasts in a baking dish with a splash of broth or water. Bake for approximately 25-30 minutes, or until an internal temperature of 165°F (74°C) is reached.
- Stovetop Method: Place the seasoned chicken in a pot and cover it with chicken broth or water. Bring to a gentle boil, then reduce the heat to a simmer. Cook for about 5 minutes, then remove the pot from the heat, cover, and let it stand for 15-20 minutes, allowing the residual heat to finish cooking the chicken through.
2. Once the chicken is cooked, drain it well. You can either dice it into small, uniform cubes or shred it using two forks or a stand mixer for a finer texture. It’s crucial to allow the cooked chicken to cool completely before mixing it with the other ingredients. Chilling the chicken beforehand prevents the dressing from becoming oily and ensures the salad stays fresh and firm.
3. Once your chicken has thoroughly cooled, transfer it to a large mixing bowl. Add the vibrant red grapes (halved), the crisp diced apples, and the crunchy chopped celery. Gently toss all these ingredients together until they are well combined. This ensures an even distribution of flavors and textures in every bite.
4. In a separate small bowl, whisk together the plain Greek yogurt and mayonnaise until smooth and well combined. This creates our healthier, yet incredibly creamy, dressing base. Gently pour this dressing over the chicken mixture in the large bowl. Using a spatula or large spoon, fold the dressing into the chicken and fruit until everything is evenly coated. Be careful not to overmix, as this can break down the fruit too much.
5. Taste the chicken salad and season with additional salt and freshly ground black pepper as needed. If you’re using pecans or walnuts, sprinkle them over the top for an added layer of crunch and nutty flavor. For the best flavor, allow the chicken salad to chill in the refrigerator for at least 30 minutes, or up to 2 hours. This chilling time allows all the flavors to meld beautifully, making the salad even more delicious. It’s totally worth the wait!
6. Serve your perfectly prepared chicken salad. It’s fantastic over mixed greens for a light meal, nestled between slices of your favorite gluten-free or multigrain bread for a hearty sandwich, or simply enjoyed with crackers for a delightful snack. Grab a spoon and dig in!
How to Serve Healthy Chicken Salad with Grapes
This versatile chicken salad is incredibly delicious no matter how you choose to enjoy it. Here are some of my favorite ways to serve this healthy chicken salad with grapes:
- As a Refreshing Salad: My absolute favorite way to savor this chicken salad is simply spooned over a generous bed of fresh mixed greens. I often add a few extra slices of tart apple, more sweet grapes, and a sprinkle of nuts (like pecans or walnuts) on top to elevate the experience. The salad itself is so flavorful and creamy, you won’t even need an additional dressing! It’s a complete and satisfying meal all on its own.
- In a Hearty Sandwich or Wrap: For a classic and filling lunch, this chicken salad makes an outstanding sandwich. I personally love it with toasted Canyon Gluten-Free Bread, but it’s equally delicious on a wholesome multigrain roll, a soft croissant, or even in a whole wheat pita. For a lighter, low-carb option, scoop it into crisp lettuce wraps (like butter lettuce or romaine hearts) for a satisfying crunch without the bread.
- With Crackers or Chips for Dipping: If you’re a fan of scoop-able salads, this recipe is perfect for dipping! Pair it with your favorite whole-grain crackers, pita chips, or even sturdy vegetable sticks like cucumber slices or bell pepper strips. It makes for a fantastic appetizer at a gathering or a quick, protein-rich snack.
- Creative Serving Ideas:
- Stuffed Avocados: Halve an avocado, remove the pit, and fill the cavity with a generous scoop of chicken salad.
- Tomato Cups: Hollow out large ripe tomatoes and fill them with the chicken salad for an elegant presentation.
- Mini Bell Pepper Boats: Cut small bell peppers in half and fill them for a colorful and crunchy appetizer.
- Picnic Perfection: Pack it in a container alongside some fresh fruit and veggie sticks for a delightful outdoor meal.
Storage Tips for Your Chicken Salad
This healthy chicken salad with grapes is not only delicious but also incredibly convenient for meal planning. To keep your leftovers fresh and tasty, simply transfer the chicken salad to an airtight container and store it in the refrigerator. It will stay fresh for 3-5 days. In fact, many people find that the flavors deepen and meld even more beautifully on day two, making it an excellent candidate for advance meal prep. Just make sure to keep it consistently chilled to maintain its freshness and safety.
Chicken Salad FAQs
The healthfulness of chicken salad really depends on its ingredients and preparation. Many store-bought or traditional chicken salads can contain excessive amounts of mayonnaise, leading to higher calories and saturated fat from unnecessary ingredients. My version, however, prioritizes health by using lean chicken breast, fresh fruits like tart apples and sweet grapes, and crisp vegetables like celery. Crucially, the dressing uses a smart combination of a minimal amount of mayonnaise and protein-rich Greek yogurt, significantly cutting down on unhealthy fats while still delivering incredible flavor and a creamy texture. This approach creates a balanced, nutrient-dense meal that’s both satisfying and good for you. For a more thorough answer, you can check out this insightful article from Healthline.
When stored properly in an airtight container in the refrigerator, this chicken salad will stay fresh and delicious for 3-5 days. This makes it an ideal candidate for meal prepping on Sunday to enjoy throughout the busy work week. Always ensure it’s kept chilled to maintain its quality and food safety.
Absolutely! This chicken salad is one of those dishes that actually tastes better the next day as the flavors have more time to meld and develop. You can easily prepare it a day or two in advance. If you’re planning to make it several days ahead, I recommend adding the nuts (if using) just before serving to maintain their crunch.
For this recipe, boneless, skinless chicken breasts or tenderloins are ideal for their lean protein content. Cooking methods like poaching, Instant Pot, or baking help keep the chicken moist and easy to shred or dice. Using leftover roasted chicken or rotisserie chicken also works wonderfully for convenience and adds great flavor.
More Delicious Chicken Salad Inspirations
If you love chicken salad as much as I do, here are a few more fantastic recipes to inspire your next meal:
- Buffalo Chicken Chopped Salad – For those who enjoy a little spice and zest!
- Chicken Quinoa Mediterranean Bowl – A hearty and flavorful bowl with a Mediterranean twist.
- Curry Chicken Salad| Pinch of Yum – A wonderfully aromatic and exotic take on chicken salad.
- Cranberry Chicken Salad| The Endless Meal – Combining sweet cranberries with tender chicken for a delightful balance.
Chicken Salad with Grapes
Nancylynn
4 servings
Pin Recipe
20 minutes
20 minutes
Ingredients
- 1 lb boneless chicken breast or tenderloins
- 2 cups low sodium chicken broth
- 1 medium apple diced into small cubes (I used Granny Smith)
- 1 cup red seedless grapes cut in half
- 1/2 cup celery chopped
- 3 tablespoons mayo
- 2 tablespoons Greek yogurt
- Salt, pepper, and garlic powder
- 2 tablespoons pecans or walnuts
- For serving: mixed greens, gluten-free or multigrain bread, crackers, a spoon
Instructions
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If your chicken is raw, begin by preparing it. Sprinkle chicken with salt, pepper, and garlic powder.
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Instant Pot Method: In your Instant Pot – add 1 cup of broth or water and your raw chicken breast. Cook for 15 minutes on Manual (High Pressure) and do a full natural release. Drain well and shred or dice.
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Oven Method: In your oven – cook seasoned chicken breast on 350°F (175°C) for 25-30 minutes, or until cooked through. Let cool and dice or shred.
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Stovetop Method: On your stovetop – cover seasoned chicken with broth or water and bring to a boil. Reduce heat to a simmer and cook for 5 minutes. Then remove from heat and cover for 20 minutes before dicing or shredding. Drain well.
For the Chicken Salad:
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Drain chicken well, then dice or shred as preferred. Allow chicken to cool completely before proceeding; warm chicken can make the salad watery.
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Place the cooled chicken in a large bowl or container. Add the halved grapes, diced apples, and chopped celery. Gently toss all ingredients together to combine.
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In a separate small bowl, mix the Greek yogurt and mayo until smooth. Gently add this dressing to the chicken mixture, folding until everything is evenly coated.
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Season with additional salt and pepper to taste. If desired, gently fold in or sprinkle with pecans or walnuts. For optimal flavor, allow the chicken salad to chill in the refrigerator for at least 30 minutes, or up to 2 hours, to allow the flavors to fully meld. This step is totally worth the wait!
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Notes
WW: 4 points (per serving) [Calculated using low fat Greek yogurt]
Nutrition
Carbohydrates: 16g
Protein: 28g
Fat: 15g
Saturated Fat: 2g
Polyunsaturated Fat: 6g
Monounsaturated Fat: 5g
Trans Fat: 0.03g
Cholesterol: 77mg
Sodium: 248mg
Potassium: 708mg
Fiber: 2g
Sugar: 11g
Vitamin A: 150IU
Vitamin C: 5mg
Calcium: 35mg
Iron: 1mg
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