High Protein Low Carb Chicken Salad Without Mayo

Most chicken salad uses a lot of mayonnaise. It tastes good, but it adds a lot of fat and calories without much protein. This high protein low carb chicken salad without mayo uses plain Greek yogurt instead. Greek yogurt is thick and creamy like mayo, but it adds extra protein and has a fresh, slightly sour taste that goes really well with chicken.

With cooked chicken ready, the whole thing takes about 10 minutes. It's great for lunch boxes, lettuce wraps or a quick snack after a workout.

Recipe at a Glance

• Prep time: 10 minutes (with cooked chicken)
• Cook time: 15–20 minutes only if you cook the chicken yourself
• Total time: 10 minutes (or about 30 minutes with cooking)
• Servings: 4 (about ¾ cup each)
• Difficulty: Very easy
• Diet: High protein, low carb, gluten-free

Why Greek Yogurt Works

Greek yogurt is regular yogurt with most of the liquid strained out. That's why it's so thick. Because it's thicker, it has about twice as much protein as normal yogurt.

When you mix it with a little mustard, lemon juice and salt, it tastes a lot like a light, tangy mayo dressing. Use plain, unsweetened Greek yogurt. Flavored or vanilla yogurt has sugar and the wrong taste.

Ingredients

• 3 cups (about 1 lb / 450 g) cooked chicken breast, chopped or shredded
• ⅔ cup (170 g) plain Greek yogurt (2% or full fat is creamiest)
• 1 tablespoon Dijon mustard
• 1 tablespoon lemon juice (about half a lemon)
• 2 celery stalks, finely chopped (about ¾ cup)
• ¼ cup red onion, finely chopped
• 2 tablespoons dill pickles, finely chopped (optional, but they add great crunch)
• 2 tablespoons fresh dill or parsley, chopped (or 2 teaspoons dried dill)
• ½ teaspoon garlic powder
• ½ teaspoon salt, plus more to taste
• ¼ teaspoon black pepper

Chicken options: You can use a store-bought rotisserie chicken (remove the skin for less fat), leftover grilled chicken, or chicken you cook yourself (see below). A 2½–3 lb rotisserie chicken usually gives about 3 cups of meat.

How to Cook the Chicken (If Needed)

If you don't have cooked chicken, this is a simple way to poach it (cook it gently in water):

1. Put 1¼ lb (about 570 g) boneless, skinless chicken breasts in a pot. They'll shrink a little as they cook.
2. Cover with cold water by about 1 inch. Add ½ teaspoon salt.
3. Bring to a boil over medium-high heat, then turn the heat down to low so the water is just bubbling gently.
4. Cover and cook for 12–15 minutes.
5. Check with a meat thermometer. The thickest part must reach 165°F (74°C). This is the safe temperature for chicken.
6. Take the chicken out and let it cool for 10 minutes. Then chop or shred it with two forks.

Poached chicken stays soft and juicy, which is perfect for chicken salad.

How to Make the Chicken Salad

1. Make the dressing. In a large bowl, mix the Greek yogurt, Dijon mustard, lemon juice, garlic powder, salt and pepper until smooth.

2. Add the crunchy parts. Stir in the celery, red onion, pickles and dill.

3. Add the chicken. Add the cooled chicken and stir until every piece is coated.

4. Taste and fix. Taste it. Add a pinch more salt if it tastes flat, a little more lemon if you want it fresher, or 1–2 more tablespoons of yogurt if it seems dry.

5. Chill (optional but good). Cover and chill for 30 minutes. The flavors mix together and it tastes better cold.

Make sure the chicken is fully cool before you mix it in. Warm chicken can make the yogurt thin and runny.

Tips for the Best Chicken Salad

• Chop everything small. Small pieces of celery and onion spread through the salad better, so you get a little crunch in every bite.
• Pat the chicken dry. Wet chicken makes the salad watery.
• Shred or chop? Shredded chicken soaks up more dressing. Chopped chicken looks neater for sandwiches. Both work.
• Soak the onion. If red onion tastes too strong to you, soak the chopped onion in cold water for 5 minutes, then drain. This makes it milder.

Common Problems

It's too sour.
Some Greek yogurt is very tangy. Add a little more mustard, or mix in 1 tablespoon of olive oil to make it rounder and smoother.

It's watery the next day.
Celery and pickles let out water over time. Drain off any liquid and stir in a spoonful of yogurt. Next time, pat the celery and pickles dry before mixing.

It's dry.
Chicken breast can soak up dressing. Add 1–2 tablespoons more yogurt and a splash of lemon juice.

It has no taste.
It needs more salt. Yogurt dressing needs a bit more salt than mayo. Add a pinch, stir and taste again.

Easy Flavor Changes

• Greek style: Add chopped cucumber, a few olives and crumbled feta.
• Curry chicken salad: Add 1–2 teaspoons curry powder and a handful of chopped almonds.
• Buffalo style: Add 1–2 tablespoons hot sauce and a little blue cheese or ranch seasoning.
• Avocado: Mash in half an avocado for extra creaminess. Eat it within a day, because avocado turns brown.
• Classic sweet: Add halved grapes and pecans. Grapes add carbs, so use a small amount if you're eating low carb.

Swaps

• Cottage cheese: Blend ½ cup cottage cheese until smooth and use it for half of the yogurt. It adds even more protein.
• Dairy-free: Use unsweetened plain coconut or almond yogurt, but it will have much less protein.
• Turkey: Swap the chicken for cooked turkey breast. If you like turkey, try our homemade turkey lunch meat.
• Canned chicken: Drain it very well. It works in a hurry, but the texture is softer.

How to Serve It

• Lettuce wraps: Spoon into butter lettuce or romaine leaves for a low-carb lunch.
• On cucumber slices: Thick cucumber rounds make a crunchy, low-carb snack.
• Stuffed avocado: Fill half an avocado with a scoop of chicken salad.
• In a sandwich or wrap: Use low-carb bread or a tortilla if you're not strict about carbs. For a warm sandwich idea, see this chicken pesto panini without a panini press.
• With crunchy snacks: For more easy snack ideas, check out these air fryer snacks without cheese.

Meal Prep, Storage and Freezing

Fridge: Keep in an airtight container for up to 3–4 days. Always keep it cold. Don't leave it out for more than 2 hours (or 1 hour on a very hot day above 90°F).

Meal prep tip: Store the chicken salad in one container and the lettuce or crackers in another. This keeps everything crisp.

Freezing: We don't recommend freezing it. The yogurt separates and the celery turns soft and watery after thawing. Instead, you can freeze the plain cooked chicken for up to 3 months, then make fresh salad when you need it.

Reheating: This salad is meant to be eaten cold. No reheating needed.

Nutrition Estimate

Per serving (¼ of the recipe, about ¾ cup), using cooked chicken breast and 2% Greek yogurt:

• Calories: about 200
• Protein: about 35 g
• Carbohydrates: about 4 g
• Fiber: about 1 g
• Fat: about 4–5 g

Using thigh meat, rotisserie chicken with skin, or full-fat yogurt will raise the fat and calories. Grapes, fruit or honey will raise the carbs.

Frequently Asked Questions

Does it taste like regular chicken salad?

It's close. It's a little more tangy and fresh, and less heavy. Dijon mustard and pickles help it taste like the classic version.

Can I use non-fat Greek yogurt?

Yes. It works and keeps calories lower, but it's a bit more sour and less creamy. 2% is a good middle choice.

How much protein is in one serving?

About 35 grams per serving, based on chicken breast and 2% Greek yogurt.

Is this chicken salad keto?

With about 4 g carbs per serving, it fits most low-carb and keto plans. Skip fruit like grapes and serve it in lettuce instead of bread.

Can I use rotisserie chicken?

Yes, it's one of the quickest options. Remove the skin and pull the meat into small pieces.

Can I make it the night before?

Yes. It actually tastes better after a few hours in the fridge. Just give it a stir before serving.

More Recipes to Try

• Homemade Turkey Lunch Meat
• Chicken Pesto Panini Without a Panini Press
• 30+ Easy Air Fryer Snacks Without Cheese
• Healthy Avocado Toast With Egg (coming soon)
• Healthy Baked Salmon in Foil With Lemon (coming soon)
• Browse all recipes

A Final Note

Think of this recipe as a base. The yogurt, mustard and lemon dressing stays the same, and you can change the add-ins every week. Keep a container in the fridge, and a high-protein lunch is ready in the time it takes to grab a fork.

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