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A large glass mixing bowl filled with creamy chicken salad made with chopped poached chicken, sliced celery and fresh green herbs, set near a kitchen sink.Lighter Chicken Salad
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high-proteinlow-carblunchmake-ahead

Lighter Chicken Salad

Tender poached chicken folded with celery, fresh herbs and a lightened creamy dressing for a high-protein lunch that doesn't skimp on flavour.

Prep 15 min Cook 20 min 4 servings

Nutrition per serving

280 kcal calories
34 g protein
4 g carbs
13 g fat
2 g sugar
Fibre 1g
Added sugar 0g
Sodium 420mg
See how it compares to the classic ↓

In the clinic

60% less saturated fat

Chicken salad this version

Compared to Chicken salad (typical version, estimated)

Classic versions use full-fat mayonnaise as the sole binder, significantly raising saturated fat and calorie count per serving.

−57% fat −33% calories −32% sodium
Per serving Chicken salad This recipe Difference
Calories 420 kcal 280 kcal −33%
Carbs 4g 4g no change
Fat 30g 13g −57%
Saturated fat 5g 2g −60%
Sugar 2g 2g no change
Sodium 620mg 420mg −32%
Fibre 1g 1g no change
Protein 32g 34g +6%

What changed

  • Full-fat mayonnaise as the only dressing Half low-fat Greek yoghurt, half light mayonnaise

    Cuts total fat by roughly half and replaces some saturated fat with the protein and probiotics found in yoghurt.

  • No herbs Fresh flat-leaf parsley and spring onions

    Adds flavour without extra sodium, reducing the temptation to over-salt the dressing.

  • Poached or shop-bought rotisserie chicken with skin Skinless poached chicken breast

    Removing the skin cuts saturated fat noticeably while keeping protein content high.

Both figures are estimates per serving. The comparison is a typical traditional version of the dish, not a specific product.

Priyanka shared this in the family group chat and it looks absolutely spot on. A creamy, herby chicken salad that comes together quickly and works brilliantly in sandwiches, wraps or scooped onto crackers.

Ingredients

Servings 4
  • 600 g Skinless chicken breast fillets
  • 1 Bay leaf
  • 4 Celery sticks, finely sliced
  • 4 Spring onions, finely sliced
  • 20 g Fresh flat-leaf parsley, roughly chopped
  • 3 tbsp Light mayonnaise
  • 3 tbsp Low-fat Greek yoghurt
  • 1 tsp Dijon mustard
  • 1 Lemon, juice only
  • Salt and freshly ground black pepper, to taste

Compared to Chicken salad (typical version, estimated)

33% fewer calories57% less fat Full comparison ↑

Instructions

  1. Place the chicken breasts in a saucepan with the bay leaf and enough cold water to cover. Bring to the boil, then reduce the heat and simmer gently for 18 to 20 minutes until cooked through with no pink remaining.

  2. Remove the chicken from the pan and set aside to cool for at least 10 minutes. Discard the bay leaf and cooking water.

  3. While the chicken cools, combine the light mayonnaise, Greek yoghurt, Dijon mustard and lemon juice in a large glass bowl. Stir well and season with a little salt and black pepper.

  4. Once cool enough to handle, chop or shred the chicken into bite-sized pieces and add to the bowl.

  5. Add the sliced celery, spring onions and chopped parsley, then fold everything together until the chicken is evenly coated in the dressing.

  6. Taste and adjust the seasoning if needed. Serve straight away or cover and refrigerate for up to two days.