Low-Calorie Chicken Salad with Yogurt Dressing
I still remember the first time I tried to swap out mayo for yogurt in a chicken salad. It was during a late summer trip to Napa Valley with some girlfriends, where we stayed at a boutique Airbnb owned by a former chef. The morning after a wine tasting bonanza, she surprised us with a spread of light, refreshing dishes—including the most flavorful low-calorie chicken salad with yogurt dressing I’d ever tasted.
I was a skeptic at first. Greek yogurt in place of creamy mayo? It felt like too much of a health compromise. But one bite changed my mind. The tangy coolness of the yogurt blended beautifully with the tender chicken and crisp veggies, and I never looked back. Since then, this version of chicken salad has become a staple in my kitchen—especially when I’m craving something satisfying but light.
Here’s why it works so well—and how you can make it your own.
Why Greek Yogurt Is a Game-Changer
If you’ve never used Greek yogurt in a chicken salad, you’re in for a surprising treat. The thick consistency mimics the creaminess of mayo but with a fraction of the calories and added protein that keeps you full longer.
Plain, full-fat Greek yogurt offers the best texture and flavor, but you can also use 2% or nonfat varieties if you're watching your calorie intake more closely. I love using a brand like Fage or Chobani for a smooth and tangy base. It’s then just a matter of building up layers of flavor with fresh herbs, a pop of acid from lemon juice, and a pinch of salt.
The Best Ingredients for Maximum Flavor
What truly makes this chicken salad with yogurt dressing shine is the combination of textures and fresh ingredients. Start with poached or grilled chicken breast—shredded or diced, depending on your preference. I often use leftover rotisserie chicken when I’m short on time.
Add-ins are where things get fun. Here are a few combinations I rotate through:
- Finely chopped celery and red onion for crunch
- Halved red grapes or crisp apple slices for a touch of sweetness
- Toasted sliced almonds or walnuts for nutty depth
- Fresh herbs like dill, parsley, or tarragon for brightness
Don’t skip the lemon juice—it lifts the yogurt’s flavor and ties everything together. A dash of Dijon mustard can introduce a subtle sharpness that takes everything to the next level.
Serving Ideas for Every Mood
One of the beauties of a low-calorie chicken salad with yogurt dressing is its versatility. Need a quick post-workout lunch? Spoon it into a whole grain wrap with lettuce and tomato. Looking for something elegant to serve at a brunch or light lunch? Pile it into endive leaves or spoon it over a bed of peppery arugula.
When I’m feeling nostalgic, I scoop the salad onto a slice of toasted sourdough—just like my grandmother used to serve it (though hers was definitely mayo-laden). For a picnic-ready option, pack it in a Mason jar layered with greens on the bottom so everything stays crisp until you’re ready to eat.
A Meal Prep Superstar
If you like to plan ahead, this salad holds beautifully in the fridge for up to 3 days. I actually think it tastes better on day two once the flavors have had a chance to mingle. Just be sure to give it a stir before serving.
And if you're someone who tracks macros or is following a calorie-conscious eating plan, this dish fits right in. With its balance of lean protein and low-fat dairy, it satisfies without leaving you sluggish or stuffed.
Final Thoughts
Healthy food doesn’t have to be boring—and this low-calorie chicken salad with yogurt dressing is proof. It offers everything you want from a classic chicken salad—creamy texture, satisfying crunch, and vibrant flavor—without the heaviness of traditional versions.
It’s become a comfort dish for me, not in the greasy indulgent kind of way, but in that "makes-you-feel-good-inside" way. Whether you’re meal prepping for the week or throwing together lunch for friends, this better-for-you twist is one recipe you’ll keep coming back to. I sure have.
