This Greek yogurt chicken salad is creamy, bright, and not too tangy. Greek yogurt does most of the work instead of mayo, and crunchy celery, sweet grapes, toasted almonds, and dill keep every bite interesting. Each one cup serving has about 39 grams of protein and is ready in 15 minutes.
At a glance
- Protein: 39 g per 1 cup serving
- Calories: 321 per serving
- Sodium: about 320 mg with home-cooked chicken
- Added sugar: about 2 g
- Total time: 15 minutes with cooked chicken
- Makes: 4 servings
- Good for: No-Cook, Gluten-Free, Meal Prep, Under 30 Minutes
Last updated October 12, 2026. Nutrition calculated from USDA FoodData Central by the Midlife Plate Editorial Team. See our editorial and nutrition policy.
Why Greek yogurt chicken salad is a smart lunch after 40
Lunch is often the most rushed meal of the day. A sandwich, a cup of soup, or a salad with a few croutons can leave you with 10 to 20 grams of protein. That is not much to carry you through the afternoon.
Research on aging muscle suggests that about 25 to 30 grams of protein per meal is a useful target for muscle repair (source). This chicken salad clears that bar easily in one cup.
A 2024 review of nutrition in perimenopause and menopause highlights enough protein as one way to help protect muscle and bone as estrogen declines (source). Lunch is one of the easiest places to make up the difference.
Chicken salad also travels well. Make it on Sunday, and you have a high-protein lunch ready for the next three days.
How this compares with other chicken salads
We read the most popular chicken salad recipes in the United States before writing this one. Here is what we found.
Classic mayo chicken salad. It is rich and comforting, but usually 350 to 450 calories per cup with 20 to 25 grams of protein. Much of the calories come from mayo.
Greek yogurt chicken salads. These are lighter, with about 20 to 25 grams of protein per serving. Common complaints in reviews are that they taste too tangy, turn watery, or feel dry.
Deli chicken salad. Store-bought tubs often run high in sodium, and portions are small.
| Per serving | Classic mayo chicken salad | Typical Greek yogurt version | This recipe |
|---|---|---|---|
| Protein | 20 to 25 g | 20 to 25 g | 39 g |
| Calories | 350 to 450 | 220 to 280 | 321 |
| Mayo | 1/2 to 1 cup | None | 1 tbsp (optional) |
| Common complaint | Heavy | Too tangy, watery | Balanced and creamy |
Our version uses more chicken per serving and balances the yogurt with Dijon, lemon, honey, and one optional spoon of mayo. That small amount of mayo makes the texture silky, and it barely changes the nutrition.
How we fixed the “too tangy” problem
Plain Greek yogurt has a strong sour edge. On its own it can taste like you are eating chicken in sour yogurt. A few small tricks fix that.
A teaspoon of honey. Just a little sweetness rounds out the tang. It adds about 2 grams of added sugar per serving.
Dijon mustard. Mustard adds savory depth and makes the dressing taste like a real deli dressing.
One tablespoon of mayo. This is optional, but it smooths out the texture in a way yogurt cannot. Spread over four servings, it adds about 25 calories each.
Two percent yogurt. Nonfat yogurt works, but two percent tastes noticeably creamier and less sharp.
Sweet grapes. Grapes balance the tang with natural sweetness and juicy bursts.
How to avoid watery chicken salad
Watery chicken salad is the other common complaint. Here is how to stop it. Most of the liquid comes from wet celery, warm chicken, or thin yogurt, and each one is easy to fix.
Cool the chicken completely. Warm chicken releases steam and thins the dressing. Chill it before mixing.
Pat the celery dry. Diced celery releases water. A quick press with a towel helps a lot.
Use thick, strained yogurt. Regular yogurt is too thin. Stick with Greek or Icelandic style.
Quarter the grapes. Halved grapes are juicy and messy. Quartering them keeps juice from running into the dressing.
Add the dressing last. If you meal prep, store the chicken mixture and dressing separately, then combine the night before or the morning of.
Ingredients and smart swaps
Cooked chicken breast. Poached breast gives the cleanest flavor and lowest sodium. Rotisserie chicken is faster but saltier. Leftover grilled chicken works too.
Plain Greek yogurt. Two percent or nonfat. Skyr is a great swap with similar protein.
Mayonnaise. One tablespoon is optional. Olive oil mayo or avocado oil mayo both work.
Dijon mustard. Whole grain mustard adds texture. Yellow mustard works in a pinch.
Celery and red onion. Celery brings crunch. Red onion brings bite. Soak minced onion in cold water for 5 minutes if you want it milder.
Red grapes. Swap in diced apple, dried cranberries, or chopped dried apricots. Dried fruit adds more sugar, so use less.
Almonds. Toasted sliced almonds stay crunchy. Pecans or walnuts are great swaps.
Fresh dill. Dill makes this taste fresh and bright. Parsley, chives, or tarragon all work.
How to make Greek yogurt chicken salad
Greek yogurt chicken salad takes about 15 minutes once the chicken is cooked. Mix the dressing, fold in the chicken and crunchy add-ins, then chill. Here are the steps.
- Prep the chicken. Shred or dice cooled chicken breast. Pat the celery dry.
- Make the dressing. Whisk the yogurt, mayo, Dijon, lemon, honey, salt, and pepper.
- Fold it together. Add the chicken, celery, grapes, onion, and most of the almonds and dill.
- Taste and adjust. Add more lemon, salt, or pepper as needed.
- Chill and serve. Chill for 15 to 30 minutes if you can. Top with the rest of the almonds and dill.
The recipe card below has exact amounts, gram weights, and a print button.
Greek Yogurt Chicken Salad
Ingredients
Method
- If needed, cook the chicken first (see notes) and let it cool completely. Pat the diced celery dry with a towel.
- In a large bowl, whisk the Greek yogurt, mayonnaise (if using), Dijon, lemon juice and zest, honey, salt, and pepper until smooth.
- Add the chicken, celery, grapes, red onion, and most of the almonds and dill. Fold until everything is evenly coated.
- Taste and adjust with more lemon, salt, or pepper. Chill for 15 to 30 minutes if you have time so the flavors blend.
- Top with the remaining almonds and dill. Serve in lettuce cups, on whole-grain bread, with crackers, or over greens.
Notes
| Nutrition per serving | Amount |
|---|---|
| Calories | 321 |
| Protein | 39 g |
| Carbohydrates | 13 g |
| Fiber | 1.9 g |
| Sugars (total) | 9.8 g |
| Fat | 12 g |
| Saturated fat | 2.4 g |
| Sodium | 319 mg |
| Calcium | 107 mg |
| Potassium | 542 mg |
| Iron | 1.8 mg |
How to size your portion
One cup of this chicken salad is a full lunch with 39 grams of protein. That is a good fit for most women who want 25 to 40 grams at a meal.
If you want a lighter lunch, use 2/3 cup and add a big salad. You will still get about 26 grams of protein. If you are very active or have a larger frame, a cup and a half with crackers makes a hearty meal after a workout.
How to cook chicken for chicken salad
If you do not have leftover chicken, poaching is the easiest method. It keeps the meat moist and tender. Cook it to 165°F and let it cool before mixing.
Place 1 1/4 pounds of boneless chicken breasts in a pot. Cover with water by an inch and add a pinch of salt. Bring to a gentle simmer, cover, and turn off the heat.
Let it stand for 15 to 18 minutes. Check that the thickest part reaches 165°F, the USDA safe temperature for poultry (source). Cool, then shred with two forks.
You can also bake chicken breasts at 400°F for 20 to 25 minutes. An Instant Pot cooks them in about 10 minutes on high pressure.
Flavor variations
Once you have the base dressing down, it is easy to change the flavor. Each of these keeps the protein close to 39 grams per serving.
| Variation | Swap or add | Notes |
|---|---|---|
| Curry chicken salad | 1 tsp curry powder, golden raisins instead of grapes | Add cashews instead of almonds |
| Buffalo | 2 tbsp hot sauce, swap dill for chives | Serve with celery sticks |
| Mediterranean | Cucumber, olives, feta, oregano | Skip the honey and grapes |
| Apple pecan | Diced apple and toasted pecans | Great in the fall |
| Pesto | 2 tbsp pesto in the dressing, cherry tomatoes | Skip the dill |
| Southwest | Black beans, corn, cumin, lime, cilantro | Adds fiber |
Chicken salad vs tuna salad
Both are classic high-protein lunches. Chicken salad is milder and works well for people who do not love fish. Tuna salad brings omega-3 fats, especially if you use light tuna or salmon.
The FDA suggests most adults eat fish two to three times a week, choosing lower-mercury options like canned light tuna (source). You can use this same Greek yogurt dressing with two drained 5 ounce cans of tuna or salmon for a quick swap.
Is it budget friendly?
Yes. Chicken breast in family packs, a tub of Greek yogurt, and a few vegetables make four lunches for much less than deli chicken salad. Deli versions also tend to have less chicken and more mayo.
Buy whole chickens or bone-in breasts on sale, roast them, and use the meat across several meals. Save the bones for homemade broth.
Ways to serve it
Greek yogurt chicken salad works in sandwiches, wraps, lettuce cups, and snack plates. Pick the serving style that fits your day and your fiber goals.
| Serving idea | What to use | Good for |
|---|---|---|
| Lettuce cups | Butter lettuce or romaine leaves | Low carb, light lunch |
| Sandwich | Whole-grain bread or a croissant | Classic deli style |
| Wrap | Whole-wheat tortilla with spinach | Lunch on the go |
| Snack plate | Whole-grain crackers, cucumber slices | Easy grazing |
| Salad topper | Mixed greens with cherry tomatoes | Extra vegetables |
| Stuffed avocado | Half an avocado per serving | Healthy fats and fiber |
Meal prep and storage
Refrigerator. Store in an airtight container for up to 3 days. Chicken salad made with yogurt keeps best when very cold, so keep it in the back of the fridge.
Food safety. Do not leave chicken salad out at room temperature for more than 2 hours, or 1 hour on a hot day. USDA guidance recommends refrigerating leftovers promptly (source).
Packing lunch. Pack it with an ice pack. Store crackers or bread separately so they stay crisp.
Freezing. We do not recommend freezing. Yogurt separates and celery turns soggy when thawed.
Is chicken salad healthy for women in menopause?
This version is a solid, balanced lunch. It is high in protein, moderate in calories, and low in saturated fat. Greek yogurt adds calcium, and almonds add healthy fats and magnesium.
The main thing to watch in chicken salad is sodium. Deli versions and rotisserie chicken can push one serving past 700 milligrams. The FDA notes that most Americans eat more sodium than recommended (source). Using home-cooked chicken keeps this recipe near 320 milligrams per serving.
Fiber is low here, like most chicken salads. Add it with the sides. Serve it on whole-grain bread or with a big salad, a pear, or veggies and hummus.
Not sure how much protein you need? Take our quick protein quiz for a personal daily target. You can also read our full guide on how much protein women need in menopause.
More high-protein lunches to try
If you like this chicken salad, these lunches are also high in protein and easy to pack. Each one keeps well in the fridge for a few days.
- Greek chicken meal-prep bowls with quinoa and tzatziki
- Ground turkey sweet potato meal-prep bowls with 46 grams of protein
- Peanut tofu and edamame soba bowls for a plant-based lunch
For a full week of breakfasts, lunches, and dinners, get our free 7-day high-protein meal plan.
How we test our recipes
Every Midlife Plate recipe is cooked at least twice in a home kitchen with ordinary supermarket ingredients, timed from first chop to plate, and weighed gram by gram before we publish its nutrition. Nutrition is calculated from USDA FoodData Central.
Frequently asked questions
Can you use Greek yogurt instead of mayo in chicken salad?
Yes. Greek yogurt makes a creamy dressing with much more protein and fewer calories. Add Dijon, lemon, and a little honey to balance its tang. One optional spoon of mayo gives the silkiest texture. It is entirely optional, and the salad is still creamy without it.
How do you make Greek yogurt chicken salad less tangy?
Use two percent yogurt, add a teaspoon of honey, and include Dijon mustard. Sweet add-ins like grapes or apple also help. A tablespoon of mayo smooths it out further. Taste the dressing before adding the chicken and adjust it then.
Can I use canned chicken?
Yes. Drain two 12.5 ounce cans of chicken breast well and flake the meat. Canned chicken is often higher in sodium, so skip the added salt and taste first. Pat it dry with paper towels so the salad is not watery. Canned chicken is softer than fresh, so add extra celery or almonds for crunch.
How long does Greek yogurt chicken salad last?
Up to 3 days in the refrigerator in an airtight container. Add the nuts just before eating so they stay crunchy. Keep it cold, and do not leave it out for more than 2 hours. If it gets watery, drain off the liquid and stir in a spoonful of fresh yogurt.
Can I make it ahead for a party?
Yes. Make it the morning of your event and keep it cold until serving. Set the bowl over a larger bowl of ice if it will sit out. Add the almonds and dill right before guests arrive. Keep it out no longer than 2 hours.
What can I add for more fiber?
Serve it on whole-grain bread or crackers. You can also stir in a half cup of rinsed chickpeas or diced apple with the skin on. Grapes, celery, and almonds already add some fiber. Serving it with a side of raw vegetables or a piece of fruit brings the meal up even more.
Can I make it dairy-free?
Yes. Use unsweetened plain soy yogurt or a thick coconut yogurt plus 2 tablespoons of mayo. Soy yogurt keeps more protein than coconut yogurt. Protein drops to about 35 grams per serving. Choose a plain, unsweetened yogurt so the salad does not taste sweet.
Is this chicken salad gluten-free?
Yes. The salad itself is naturally gluten-free. Serve it in lettuce cups, with gluten-free crackers, or on gluten-free bread. Check the labels on your Dijon mustard and any store-bought chicken, since some products contain added ingredients. If you cook for someone with celiac disease, prepare it on clean surfaces.
This article is for general education and is not medical advice. If you have a medical condition, such as kidney disease, or take medication, ask your clinician or a registered dietitian about your protein, sodium, and calorie needs. Read the full medical disclaimer.
Sources
- Paddon-Jones D, Rasmussen BB. Dietary protein recommendations and the prevention of sarcopenia. Curr Opin Clin Nutr Metab Care. 2009.
- Erdélyi A, et al. The Importance of Nutrition in Menopause and Perimenopause: A Review. Nutrients. 2024;16(1):27.
- USDA Food Safety and Inspection Service. Safe Minimum Internal Temperature Chart.
- U.S. Food and Drug Administration. Advice about Eating Fish.
- USDA Food Safety and Inspection Service. Leftovers and Food Safety.
- U.S. Food and Drug Administration. Sodium in Your Diet.
- USDA Agricultural Research Service. FoodData Central (SR Legacy).
Leave a Reply