Healthy Chicken Salad

By Ashley Jean May 11, 2023 24 mins read 81 Views

This healthy chicken salad recipe has all of the nostalgia of the classic with NO MAYO and a Mediterranean-style twist. Use rotisserie chicken and it’s ready to go in 10 minutes. No one will be the wiser! Make yourself a big batch to eat all week long.

This healthy chicken salad recipe is hearty, flavorful, and packs a nice fresh crunch. Thanks to rotisserie chicken it's so easy to make and just as easy to enjoy no matter what the day holds. Eat this healthy chicken salad straight out of the bowl, spoon it over a Lettuce Salad, or stuff it into Pitas for sandwiches on the go. When it comes to chicken salad that’s good and good for you, this one is my go to!

I'll be the first to admit that a rotisserie chicken is a lifesaver for busy moms, and I’m not ashamed to say I regularly put it to good use in recipes like Avgolemono Soup and this healthy chicken salad. Just like my sexy cabbage rebrand, I’m pushing for a new take on the rotisserie chicken! In truth, it’s a charcoal-grilled, spit-roasted, slow-roasted chicken that you can buy at the store. How sexy is that?!

To make this salad, I simply combine fresh herbs, sun dried tomatoes, and artichoke hearts with a zippy Dijon dressing to pull it all together. This is not a shy chicken salad, it’s a chicken salad with Mediterranean flair and that’s what I like about it!

It’s on my table in 10 minutes, and leftovers turn into a healthy meal waiting for me and my family in my fridge. Is that a shortcut, or is that winning at life? This is a work smarter not harder situation, which is what everyone needs when it comes to putting a nutritious dinner on the table.

Table of Contents

Healthy Chicken Salad Ingredients
How to Make this Healthy Chicken Salad Recipe
How Long Will Chicken Salad Last in the Fridge?
Ways to Mix it Up
What to Serve with Healthy Chicken Salad
Mayo-Less (& Not-So-Classic) Classics
Healthy Chicken Salad Recipe

chicken salad ingredients including chicken, celery, lemon, walnuts, fresh herbs, sundried tomatoes

Healthy Chicken Salad Ingredients

You’re well aware of rotisserie chicken’s starring role in this no-mayo recipe, but what other surprises are in store? A handful of pantry staples that are all easy to source! Here’s what you’ll need to make this Mediterranean-style healthy chicken salad:

Extra virgin olive oil: Used to dress the salad. Go for an olive oil that’s flavorful and smooth, like our buttery and delicious Italian Nocellara.
Lemon: Both the zest and juice add acidity to lighten the rich chicken salad.
Garlic: Minced garlic flavors the dressing, adding a kick. I use 1-2 cloves, but if you’re a garlic lover my hat goes off to you. Add garlic to your heart’s desire.
Dijon mustard: The star of the dressing, Dijon adds a velvety quality and punchiness.
Sumac: A household spice in the Mediterranean that adds a brightness. The flavor is similar to citrus zest but with no bitterness. Order sumac from our shop, find it at select grocery stores, or substitute with lemon zest.
Paprika: Sweet or smoked paprika both give a very subtle kick and depth of flavor. Use sweet for a milder flavor.
Cooked chicken: Boil and shred chicken breast, or save some time with a store-bought rotisserie chicken.
Shallot: Adds a mild, sweet onion flavor. You can substitute with green onions or red onions.
Crunchy things: Celery and walnuts add crunch and flavor.
Mediterranean flavor-makers: Canned artichoke hearts and sundried tomatoes add bursts of distinctly Mediterranean flavor.
Parsley: Adds freshness. Look for flat-leaf Italian parsley, as it tends to be less bitter and more flavorful than its curly cousin.
Salt and pepper: Add all the bold seasonings in the world and this healthy chicken salad would be flat without salt and pepper. They make the other ingredients shine and stand out. Season to taste to enhance the flavors.

chicken salad on a platter, garnished with parsley, with a fork for serving

How to Make this Healthy Chicken Salad Recipe

Though the flavors start to come out after 30 minutes of resting, 10 minutes and a couple of bowls is all you need to make this easy chicken salad recipe. Start with the dressing:

Make the dressing. In a medium mixing bowl, add ⅓ cup olive oil, 1-2 minced garlic cloves, 1 tablespoon of Dijon, 1 teaspoon sumac, and ½ teaspoon paprika. Zest in 1 lemon, then juice in 2 lemons. Whisk well to combine.
Combine the salad ingredients. In a large mixing bowl, add 12 ounces of cooked and shredded chicken. Add 1-2 chopped shallots and 2 chopped celery stalks. Drain and chop 1 (15 ounce) can of marinated artichoke hearts and add, along with 1-2 ounces of chopped sundried tomatoes. Add a packed cup of chopped parsley and ⅓ cup of chopped walnuts. Season with a good pinch of salt and pepper.
Dress the salad. Pour the dressing over the salad and toss to combine.
Serve. Cover and refrigerate for 30 minutes or 1 hour for the best flavor, or serve right away if you’re hungry!

How Long Will Chicken Salad Last in the Fridge?

Store leftovers in a tightly sealed container in the fridge for 2 to 3 nights. If you are meal prepping and want it to last a day or two longer, you can prepare the chicken salad but hold the dressing. Store the dressing in the fridge separately until you are ready to serve.

Ways to Mix it Up

You can also change up this Mediterranean chicken salad recipe and make it your own. Here are a few ideas:

Wrap it up. Make chicken salad sandwiches with your favorite bread. Or, serve as chicken salad lettuce wraps! This is a great low-carb option, using lettuce leaves to hold the chicken. Small lettuce cups, like little gems or endive spears, can also make for a great appetizer.
Use olives in place of artichoke hearts. Or in addition to, to add an extra layer of briny goodness.
Get herby. Swap, add, or combine basil, dill, and/or cilantro in place of parsley.
Add healthy buttery sweetness. Use roasted garlic instead of or in addition to fresh garlic.
Give it a Sicilian twist. Throw in a handful of raisins for a hint of sweetness.
Make it even tangier and creamier. Add a spoon or two of Greek yogurt to the salad dressing.

healthy chicken salad served on blue platter

What to Serve with Healthy Chicken Salad

Packed with protein, texture, and flavor, this salad stands on its own. It’s an especially packable and delicious lunch recipe. For dinner, you may want to add a few sides. Italian Oven Roasted Vegetables are comforting and won’t try to compete with the chicken salad’s big flavor. Or, for a lighter dinner, go for a crunchy and bright Lemon Parmesan Lettuce Salad.

If you’re packing for a festive picnic party, throw the ingredients for a refreshing pitcher cocktail like Agua De València in a big tote bag. Grab some ice and mix it up at the park. Serve alongside this healthy chicken salad and more reimagined picnic fare, like Mediterranean Cucumber Sandwiches and Greek Salad Skewers.

Mayo-Less (& Not-So-Classic) Classics

Healthy Deviled Eggs
No-Mayo Tuna Couscous Salad Recipe
Mediterranean Cabbage Salad (No Mayo)
Avocado Egg Salad

Browse all Mediterranean recipes.

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Try our All-Natural Sumac!

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a jar of sumac from the mediterranean dish.

Healthy Chicken Salad

This no-mayo healthy chicken salad recipe is loaded with Mediterranean favorites like shallots, artichoke hearts, sun-dried tomatoes, fresh herbs, and a handful of walnuts. A light and zippy dressing brings it all together! While you can serve right away, 30 minutes in your fridge will make this salad even more vibrant as the ingredients will mix and mingle and the flavors get even louder.

Course Dinner, Salad

Cuisine Mediterranean

Prep Time 10 minutes

Total Time 10 minutes

Servings

Calories 274.6kcal

Author Suzy Karadsheh

Ingredients

For the Dijon Dressing

⅓ cup extra virgin olive oil
2 lemons
1 to 2 garlic cloves, minced
3 teaspoon Dijon mustard
1 teaspoon sumac
½ teaspoon paprika

For the Chicken Salad

¾ lb (12 oz.) cooked chicken, shredded
1 to 2 shallots, chopped
2 celery stalks, chopped
1 (15 oz.) can marinated artichoke hearts, drained and chopped
1 to 2 ounces sundried tomatoes, chopped
Handful (about 1 cup packed) fresh Italian parsley, chopped
⅓ cup shelled walnuts, chopped
Salt
Back pepper

Instructions

Make the dressing: Into a small mixing bowl, add the zest and juice of one lemon, minced garlic, Dijon mustard, sumac and paprika. Whisk to combine and taste. Add the juice from the second lemon, if desired.
Mix the salad: In a large mixing bowl, combine the shredded chicken, shallots, celery, artichoke hearts, sun dried tomatoes, parsley, and walnuts. Season with a good pinch of kosher salt and black pepper.
Dress the salad: Pour dressing over the chicken salad, toss to combine.
Serve: Serve immediately. Or, for best flavor, cover and refrigerate for 30 minutes to 1 hour before serving.

Video

Notes

Store leftovers in a tightly sealed container in the fridge for 2 to 3 nights.
If you are meal prepping and want it to last a day or two longer, hold the dressing. Store the dressing in the fridge separately until you are ready to serve.
Visit our shop to browse quality Mediterranean ingredients including olive oils, honey, jams, and spices.

Nutrition

*This post first appeared on The Mediterranean Dish in 2019 and has been recently updated with new information and media for readers' benefit.

The post Healthy Chicken Salad appeared first on The Mediterranean Dish.

By: Suzy Karadsheh
Title: Healthy Chicken Salad
Sourced From: www.themediterraneandish.com/healthy-chicken-salad-mediterranean/
Published Date: Thu, 11 May 2023 13:46:10 +0000

Frequently Asked Questions

Can the Mediterranean Diet be made gluten-free?

Yes, the Mediterranean Food Plan can be made gluten-free. Whole-grain carbohydrates like wheat and barley can be replaced by gluten-free grains like millet or quinoa. Additionally, fruits like melon and pears, fresh vegetables, legumes, nuts, and seeds are naturally gluten-free options that should feature heavily in this diet. If you are intolerant to dairy or milk, it is possible to opt for lactose-free products. Other ideas include making porridge for breakfast instead of oatmeal, baking salmon with potatoes, bean soup, or roasting vegetables with herbs.

Can the Mediterranean Diet be vegetarian

Yes, the Mediterranean Diet is adaptable to vegetarianism. This eating style can be followed by vegetarians who omit meats such as red meat, poultry, fish, and other animal proteins. They could choose various plant-based options for protein sources like legumes, nuts, and seeds, which are staples in the Mediterranean Diet. Healthy fats such as olive oils, olives, or avocados can help to replace the protein source. In order to obtain vitamins and minerals while living a vegetarian lifestyle, you can add tofu or soy milk to your diet. Some other ideas may include mashing beans over toast, adding nuts and seeds over salads or bowls, having hummus with vegetables for snacks throughout the day, or replacing ice cream with frozen banana slices for dessert options!

Is the Mediterranean Diet expensive?

The Mediterranean diet is typically inexpensive and has easily available ingredients. Many staple foods are found in local grocery stores or farmers' markets. However, shopping for organic products, high-quality proteins, or special items such as extra virgin olive oil can be more expensive. It is important to set aside a budget for your meals so that you can plan your meals accordingly. Also, you can save money by using leftovers from other meals and bulk-freezing foods like fish and grain.

Can I consume alcohol while following the Mediterranean diet?

It is possible to drink moderate quantities of alcohol in the Mediterranean diet. Women should drink no more than 1 glass per day and men should have 2 glasses. Dry wines, beer and spirits made with only natural ingredients such brandy vodka, whiskey or gin are acceptable beverages. Heavy spirits like cocktails should be avoided due to their high sugar content. You can also drink water and herbal teas every day to keep your body hydrated. This will help curb the cravings for sugary beverages.

How do you get started with the Mediterranean Diet?

Get started on the Mediterranean diet by stocking up your kitchen with fresh fruits and veggies. This could involve preparing different vegetables or proteins every week that can then be used as a base for recipes in the coming days. Whole grains such as quinoa, millet, and oat-groats are great alternatives to refined grains. Healthy fats, such as olive or sesame, should also be added to meal prep to increase flavor and nutritional value. Garlic, oregano basil, garlic, and turmeric all make great additions for meals.

Is the Mediterranean diet suitable to people with diabetes?

The Mediterranean Diet is suitable for people suffering from certain conditions such as diabetes. This diet is based on whole foods, focuses on healthy fats instead of butter or lard, and minimizes refined sugars and carbs. This helps reduce diabetes risk in people who don't already have it. It also controls blood sugar levels and insulin for those with diabetes. Incorporating some exercise into this diet will help maintain and control blood sugar levels. You can make healthy food choices such as substituting white bread for whole-grain bread, or adding nuts to your salads in place of crackers. This will help you to manage many health conditions.

Statistics

One small study suggested that swapping one-half of your serving of a high-glycemic starch (like rice) with lentils helps lower the glycemic response by 20 percent. (everydayhealth.com)
The research suggested that the diet reduced the risk of cardiovascular issues, including stroke, heart attack, and death, by about 30 percent compared with the control group. (medicalnewstoday.com)
Benefits of Replacing foods high in saturated fats (like butter) with plant sources high in monounsaturated fatty acids, like olive oil, may help lower the risk of heart disease by 19 percent, according to research. (everydayhealth.com)
Aim to get 20 to 35 percent of your total daily caloric intake from fat, and for saturated fats to represent less than 10 percent of your total caloric intake, advises the U.S. Department of Health and Human Services. (everydayhealth.com)

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How To

How Can the Mediterranean Diet Reduce Your Risk of Heart Disease and Stroke?

Healthy fats and whole grains are all part of the Mediterranean eating plan. This diet has been shown to have many health benefits including better blood lipids. Better glucose control. Reduced risk for certain types of cancer. Improved cardiac health. Improved cognitive function. Research has shown that this diet could help reduce your risk of stroke and heart disease.

It is possible to incorporate Mediterranean-inspired foods into your daily diet by swapping high-calorie snacks like chips for nutrient-dense vegetable appetizers or other traditional greens or beans dishes. Also, spice and other foods derived from nuts, fruits and vegetables can improve the satisfaction of meals. You should consume moderate amounts dairy products such yogurt, cheese, milk and milk throughout the day to get added nutrition. Olive oil should be the main cooking fat, not traditional oils. A glass of red wine is a good option to round out the Mediterranean experience.

Combining this with regular vigorous exercise at a moderate intensity could lead to even greater gains in short-term and long-term health benefits. This includes the prevention of chronic diseases and better body composition. The Mediterranean diet encourages the enjoyment of food while maintaining a healthy balance. This can lead to substantial improvements in one's ability to prevent strokes and heart disease.