Greek Yogurt Chicken Salad (Use Non-Fat Yogurt Instead of Mayo) – Light, Tangy, and Satisfying

If you love classic chicken salad but want something lighter, this version swaps mayo for non-fat Greek yogurt without losing any flavor. It’s creamy, tangy, and loaded with crunch from fresh veggies and nuts. You can meal prep it for lunches, serve it in a sandwich or wrap, or spoon it over greens.

The best part: it comes together fast with simple ingredients. This is a feel-good, no-fuss recipe you’ll want on repeat.

Greek Yogurt Chicken Salad (Use Non-Fat Yogurt Instead of Mayo) - Light, Tangy, and Satisfying

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Prep Time 15 minutes mins

Total Time 15 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• Cooked chicken: 3 cups, chopped or shredded (rotisserie chicken or poached chicken works well)
• Non-fat Greek yogurt: 3/4 to 1 cup, depending on how creamy you like it
• Celery: 2 ribs, finely chopped
• Red grapes: 1 cup, halved (or use diced apples for a crisp swap)
• Red onion or scallions: 1/4 cup, finely minced
• Fresh herbs: 2–3 tablespoons chopped dill, parsley, or a mix
• Lemon juice: 1–2 tablespoons, to taste
• Dijon mustard: 1–2 teaspoons for depth and brightness
• Honey or maple syrup (optional): 1/2 teaspoon to balance tang
• Garlic powder: 1/4 teaspoon (or 1 small grated garlic clove)
• Salt and black pepper: to taste
• Toasted sliced almonds or chopped walnuts (optional): 1/4–1/3 cup for crunch
• Extras (optional): chopped cucumber, sliced radishes, or a handful of baby spinach to mix in
• For serving: whole-grain bread, wraps, lettuce cups, or mixed greens

Method

 

1. Prep the chicken: Chop or shred cooked chicken into bite-size pieces. Aim for even pieces so the salad coats well.
2. Mix the dressing: In a large bowl, whisk non-fat Greek yogurt, lemon juice, Dijon, honey (if using), garlic powder, salt, and pepper. Taste and adjust acidity or sweetness.
3. Add the crunch: Stir in celery, onion, and herbs. Fold until evenly distributed.
4. Combine: Add chicken and grapes. Toss gently to coat without smashing the fruit.
5. Finish with nuts: Fold in toasted almonds or walnuts, if using. Add more salt, pepper, or lemon to taste.
6. Chill (optional): Cover and refrigerate for 20–30 minutes to let flavors meld.
7. Serve: Spoon into lettuce cups, pile onto whole-grain toast, roll in a wrap, or serve over greens. Add extra herbs on top for freshness.

What Makes This Special

This chicken salad keeps the creaminess you want and cuts out the heaviness. Non-fat Greek yogurt adds body and a pleasant tang, and a bit of lemon brightens everything up.

You still get those classic textures—tender chicken, crisp celery, juicy grapes, and optional toasted nuts for crunch. It’s versatile enough for weekday meals and polished enough for a light weekend lunch. The flavor is clean, fresh, and easy to customize.

What You’ll Need

• Cooked chicken: 3 cups, chopped or shredded (rotisserie chicken or poached chicken works well)
• Non-fat Greek yogurt: 3/4 to 1 cup, depending on how creamy you like it
• Celery: 2 ribs, finely chopped
• Red grapes: 1 cup, halved (or use diced apples for a crisp swap)
• Red onion or scallions: 1/4 cup, finely minced
• Fresh herbs: 2–3 tablespoons chopped dill, parsley, or a mix
• Lemon juice: 1–2 tablespoons, to taste
• Dijon mustard: 1–2 teaspoons for depth and brightness
• Honey or maple syrup (optional): 1/2 teaspoon to balance tang
• Garlic powder: 1/4 teaspoon (or 1 small grated garlic clove)
• Salt and black pepper: to taste
• Toasted sliced almonds or chopped walnuts (optional): 1/4–1/3 cup for crunch
• Extras (optional): chopped cucumber, sliced radishes, or a handful of baby spinach to mix in
• For serving: whole-grain bread, wraps, lettuce cups, or mixed greens

Instructions

1. Prep the chicken: Chop or shred cooked chicken into bite-size pieces.

   Aim for even pieces so the salad coats well.

2. Mix the dressing: In a large bowl, whisk non-fat Greek yogurt, lemon juice, Dijon, honey (if using), garlic powder, salt, and pepper. Taste and adjust acidity or sweetness.
3. Add the crunch: Stir in celery, onion, and herbs. Fold until evenly distributed.
4. Combine: Add chicken and grapes.

   Toss gently to coat without smashing the fruit.

5. Finish with nuts: Fold in toasted almonds or walnuts, if using. Add more salt, pepper, or lemon to taste.
6. Chill (optional): Cover and refrigerate for 20–30 minutes to let flavors meld.
7. Serve: Spoon into lettuce cups, pile onto whole-grain toast, roll in a wrap, or serve over greens. Add extra herbs on top for freshness.

Keeping It Fresh

Store in an airtight container in the fridge for up to 3–4 days.

The yogurt dressing holds up well, but the salad tastes best within the first two days. If you’re adding nuts, keep them separate and sprinkle right before serving, so they stay crunchy. If it thickens in the fridge, stir in a splash of lemon juice or a spoonful of yogurt to loosen it up.

Benefits of This Recipe

• Lighter than mayo-based salads: Non-fat Greek yogurt slashes calories and saturated fat while keeping things creamy.
• High protein: Between chicken and yogurt, you get a satisfying protein boost that keeps you full longer.
• Balanced flavor: Tangy yogurt, bright lemon, juicy grapes, and savory Dijon make each bite layered and fresh.
• Meal prep friendly: Easy to make ahead for quick lunches or no-cook dinners.
• Customizable: Swap fruits, herbs, or nuts based on what you have.
• Budget-friendly: Uses pantry staples and leftover chicken, so it’s cost-efficient.

Pitfalls to Watch Out For

• Too much tang: Non-fat yogurt is tangier than mayo.

  Balance with a touch of honey and enough salt.

• Watery texture: If your yogurt is thin, strain it for 10–15 minutes, or choose a thicker Greek yogurt to avoid a runny salad.
• Overmixing: Stir gently, especially with grapes or apples, to keep texture intact.
• Bland seasoning: Don’t skimp on salt, pepper, lemon, and herbs. The right seasoning makes a big difference.
• Soggy crunch: Add nuts just before serving to keep them crisp.

Alternatives

• Protein options: Use turkey, canned chicken, or chickpeas for a vegetarian spin (mash chickpeas lightly for texture).
• Flavor twist: Add curry powder and golden raisins; or try chopped pickles and a pinch of smoked paprika for a deli vibe.
• Fruit swaps: Replace grapes with diced apples, pears, or dried cranberries.
• Veggie swaps: Use diced cucumber, bell pepper, or grated carrot for extra crunch and color.
• Dairy options: If you prefer, use low-fat or full-fat Greek yogurt for a richer texture.
• Serving ideas: Serve in pita pockets, stuffed tomatoes, or on top of quinoa for a hearty bowl.

FAQ

Can I use regular yogurt instead of Greek yogurt?

You can, but the salad may be thinner and less creamy. If using regular yogurt, strain it through a fine mesh sieve or cheesecloth for 15–20 minutes to thicken it up.

What’s the best chicken to use?

Rotisserie chicken is quick and flavorful, but leftover grilled or baked chicken works too.

For the most tender result, poach chicken breasts in salted water with a bay leaf until just cooked, then cool and chop.

How do I keep it from getting watery?

Use thick Greek yogurt and pat any wet add-ins (like cucumbers) dry. If the salad loosens after chilling, stir in a spoonful of yogurt or a bit more chicken.

Is this recipe good for meal prep?

Yes. It keeps well for 3–4 days in the fridge.

Store in a sealed container and wait to add nuts or delicate greens until serving.

Can I make it dairy-free?

Use a thick, unsweetened dairy-free yogurt (coconut or almond-based). Taste and adjust seasoning, as dairy-free yogurts can vary in tang and texture.

How do I make it more filling?

Add a scoop over cooked farro, quinoa, or brown rice, or serve in a whole-grain wrap. You can also add avocado slices for healthy fats.

Can I freeze chicken salad?

Freezing isn’t recommended.

The yogurt can separate when thawed, and the fresh veggies lose their crunch. Make only what you’ll eat in a few days.

What if I don’t like grapes?

Use chopped apples, pears, or dried cranberries for sweetness. For a savory version, swap in diced bell pepper and skip the fruit altogether.

How do I make it extra creamy without mayo?

Use a slightly larger amount of Greek yogurt and a teaspoon of olive oil.

The oil adds silkiness and rounds out the tang.

Can I reduce the sodium?

Absolutely. Use less salt and boost flavor with herbs, lemon, and a little extra Dijon. Also, check labels if using store-bought chicken—it can be pre-seasoned.

In Conclusion

This Greek Yogurt Chicken Salad gives you all the creamy, crunchy comfort of the original with a lighter, fresher twist.

It’s quick to make, easy to customize, and perfect for healthy lunches or a simple dinner. Keep a batch in the fridge and you’ll have a satisfying, better-for-you meal ready whenever hunger hits. Simple ingredients, big flavor, zero fuss.