Easy 21 Day Fix Avocado Chicken Salad: Your Healthy No-Mayo Meal Prep Solution
Seeking a quick, easy, and undeniably delicious meal that’s also clean and healthy? Look no further! This Avocado Chicken Salad is a game-changer, perfectly approved for your 21 Day Fix journey. Forget the heavy mayo; this vibrant salad celebrates the creamy richness of fresh avocado, the satisfying crunch of walnuts, and the sweet burst of grapes and crisp apples. It’s a delightful combination that’s sure to become a staple in your healthy eating routine.
Confession #33 – I might be a little scarce for the next few weeks, and for good reason!
As a teacher, June always sneaks up on me with its whirlwind of end-of-year activities, grading, and wrapping things up. It’s a wonderfully chaotic time, and while I’m certainly not complaining (hello, glorious summer vacation!), I’m just acknowledging the reality of my schedule. My usual goal of sharing 2-3 new recipes a week might be a challenge for the next two weeks. But hang tight, because soon you’ll have summer Nancylynn – and trust me, I’m always way more fun when school’s out!
One of the true highlights of my school year has been our incredible cooperative clean eating group. It’s been an absolute joy to share the meal prep and planning responsibilities with such a supportive crew. We’ve all felt so much healthier and more energized because of it, and I’m genuinely going to miss our weekly culinary adventures! It’s these kinds of communities that truly make healthy eating sustainable and enjoyable.
It was for this fantastic group that I recently whipped up this absolutely yummy chicken salad, and it was an instant hit! The secret? No traditional mayo in sight. Instead, we embraced the natural creaminess of ripe avocado, perfectly complemented by the earthy crunch of walnuts, the refreshing sweetness of grapes, and the crisp tartness of diced apples. The result is a vibrant, flavorful, and incredibly satisfying salad that hits all the right notes: crunchy, sweet, and oh-so-good!
Table of Contents
Table of Contents
The Health Benefits of Avocado Chicken Salad
This isn’t just any chicken salad; it’s a powerhouse of nutrition designed to keep you feeling full, energized, and satisfied. Whether you’re following the 21 Day Fix program, Weight Watchers, or simply striving for a cleaner diet, this recipe aligns perfectly with your goals. By ditching the traditional mayo, we significantly reduce saturated fats and unwanted calories, while embracing heart-healthy monounsaturated fats from avocado.
Each ingredient plays a vital role in making this salad not only delicious but incredibly beneficial for your health. Lean protein from chicken breast supports muscle repair and growth, keeping you satiated for longer. Avocados are rich in healthy fats, fiber, and essential vitamins like K, C, B6, and E. Walnuts contribute omega-3 fatty acids and a satisfying crunch, while grapes and apples add natural sweetness, antioxidants, and dietary fiber. It’s a well-rounded meal that tastes like an indulgence without any guilt!
Why Avocado Over Mayo?
Traditional chicken salad often relies on mayonnaise for its creamy texture and flavor. While delicious, store-bought mayo can be high in unhealthy oils, saturated fat, and calories. Our avocado-based dressing offers a superior alternative, both in terms of health and flavor profile. Here’s why avocado is the ultimate mayo replacement:
- Healthy Fats: Avocados are packed with monounsaturated fats, which are known to reduce bad cholesterol levels and lower your risk of heart disease.
- Rich in Nutrients: Beyond fats, avocados provide a good source of fiber, potassium (more than a banana!), and vitamins C, E, K, and B-6.
- Natural Creaminess: When mashed, avocado creates a silky, smooth texture that perfectly binds the chicken and other ingredients, mimicking mayo’s role without the added junk.
- Fresh Flavor: Avocado lends a subtly earthy, fresh flavor that complements the chicken and fruits beautifully, often enhancing the overall taste without overpowering it.
- Satiety: The combination of healthy fats and fiber in avocado helps you feel fuller for longer, preventing those mid-afternoon snack cravings.
By opting for avocado, you’re not just making a healthier choice; you’re elevating the flavor and nutritional value of your chicken salad to a whole new level!
Ingredient Spotlight: The Stars of This Salad
Let’s take a closer look at what makes this no-mayo avocado chicken salad truly shine:
- Cooked Chicken Breasts: The foundation of our salad, chicken provides lean protein essential for muscle maintenance and a feeling of fullness. You can use diced or shredded chicken – leftover rotisserie chicken or simply boiled/baked chicken breasts work perfectly for a quick prep.
- Chopped Walnuts: These provide a fantastic textural contrast with their satisfying crunch. Walnuts are also a great source of omega-3 fatty acids, which are beneficial for brain health and reducing inflammation.
- Ripe Avocados: Our creamy binder and healthy fat hero! Make sure your avocados are perfectly ripe – soft but not mushy – for the best texture and flavor. The healthy fats contribute to satiety and nutrient absorption.
- Halved Grapes: Grapes add a wonderful burst of sweetness and juiciness, balancing the savory chicken and rich avocado. They’re also packed with antioxidants and vitamins.
- Diced Apple: Crisp, tart, and refreshing, diced apple adds another layer of texture and a bright, fruity note that complements the grapes and walnuts. It’s also a good source of fiber.
- Fresh Lemon Juice: A crucial ingredient for both flavor and function! Lemon juice brightens all the flavors in the salad and, importantly, helps prevent the avocado from browning, keeping your salad looking fresh for longer.
- Salt and Pepper: Simple seasonings that are essential for bringing all the delicious flavors together and enhancing the natural taste of each component.
Meal Prep Made Easy
One of the best things about this avocado chicken salad is how incredibly meal-prep friendly it is! In just 10 minutes, you can have a week’s worth of healthy lunches or quick dinners ready to go. The key to successful meal prepping with avocado is a simple trick:
- Avocado at the Last Minute: If you’re preparing this salad a few days in advance, assemble all the ingredients (chicken, walnuts, grapes, apples, lemon juice, salt, and pepper) in your meal prep containers, but hold off on adding the avocado. Mash or dice your avocado and gently mix it into each portion right before you’re ready to eat. The lemon juice already present will help, but fresh avocado is always best for texture and color.
- Portion Control: This recipe makes 2-3 servings, perfect for a couple of healthy meals. Adjust quantities as needed for your family or individual meal prep needs. Remember your 21 Day Fix containers (1 Red, 1 Purple, 1 Blue per serving) to stay on track!
- Storage: Store the un-avocado-ed portions in airtight containers in the refrigerator for up to 3-4 days. Once avocado is added, it’s best consumed within a day.
With this simple strategy, you can enjoy a fresh, vibrant, and healthy meal every day, even on your busiest days!
Serving Suggestions and Variations
This avocado chicken salad is incredibly versatile and can be enjoyed in many different ways:
- Classic Style: Enjoy it straight from the bowl, perhaps with a fork and a little extra squeeze of lemon.
- Lettuce Wraps: For a low-carb option, serve generous scoops in crisp lettuce cups (like romaine or butter lettuce).
- Sandwiches or Wraps: Pile it high on whole-grain bread, a whole-wheat tortilla, or even a gluten-free wrap for a satisfying sandwich.
- With Crackers: Serve it alongside your favorite whole-grain crackers or rice cakes for a crunchy snack.
- On a Bed of Greens: Transform it into a larger meal by serving it over a bed of mixed greens, adding a light vinaigrette if desired.
- In Bell Peppers: Halved bell peppers make excellent edible “bowls” for this vibrant salad.
Want to get creative? Here are a few variations to try:
- Add a Kick: A pinch of red pepper flakes or a dash of hot sauce can add a nice spicy element.
- Herbaceous Freshness: Fresh chopped cilantro, parsley, or dill would be delicious additions.
- Other Fruits: Diced mango or pineapple could replace grapes for a more tropical twist.
- Different Nuts: Pecans or sliced almonds could be swapped for walnuts if you prefer.
- Extra Veggies: Finely diced celery or red onion would add extra crunch and flavor, though they might not be 21 Day Fix approved in large quantities for your ‘Blue’ container if you’re already using avocado. Always check your container counts!
Avocado Chicken Salad Recipe
21 Day Fix Chicken Salad with Avocado
Nancylynn
2 -3 servings
Pin Recipe
10 minutes
10 minutes
Ingredients
- 2-3 cooked chicken breasts diced or shredded
- 2 tablespoons chopped walnuts
- 1-2 avocados
- 1/2 cup grapes halved
- 1 diced apple
- Juice of 1/2 a lemon
- Salt and pepper
Instructions
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Add diced chicken to your bowl.
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Top chicken with grapes, apple, and walnuts.
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Mix in 1-2 avocados. I used 1 1/2 for this and it was perfect! Measure the avocado in your blue container to be precise.
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Squeeze some fresh lemon over top and season with salt and pepper.
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**If you are prepping this in advance, add the avocado right before serving!
Notes
WW Freestyle: 7 points
Nutrition
Carbohydrates: 29g
Protein: 57g
Fat: 28g
Saturated Fat: 5g
Polyunsaturated Fat: 8g
Monounsaturated Fat: 13g
Cholesterol: 146mg
Sodium: 136mg
Potassium: 1141mg
Fiber: 10g
Sugar: 16g
Vitamin A: 259IU
Vitamin C: 16mg
Calcium: 57mg
Iron: 3mg
Join Our Clean Eating Community!
Are you embarking on a round of the 21 Day Fix or looking for a supportive community to boost your healthy eating habits? You don’t have to do it alone! I invite you to contact me to join my current challenge group. Send an email to trueconfessionsofafitfoodie AT gmail DOT com to learn more and become part of our incredible network.
Our challenge group offers a wealth of resources, including daily motivation to keep you on track, fresh recipe ideas (just like this one!) to inspire your cooking, and the invaluable support of over 200 amazing women who are all on their own fitness and nutrition journeys. It’s a place to share triumphs, ask questions, and find encouragement when you need it most.
For even more dedicated support and streamlined meal planning, be sure to check out my Etsy Shop. There, you’ll find my exclusive 21 Day Fix eBooks, complete with comprehensive grocery lists, essential prep tips to save you time, and easy-to-follow recipes designed to make your clean eating journey as simple and delicious as possible. Let’s make healthy living an enjoyable and sustainable part of your life!