Chicken salad is often seen as a healthy go-to, especially for those trying to lose weight—but not all versions are created equal. Traditional recipes can be loaded with mayo, calories, and unhealthy fats that work against your goals. The good news? With a few smart swaps and fresh ingredients, you can turn chicken salad into a lean, satisfying meal that supports weight loss without sacrificing flavor.
Samantha Milton, a wellness expert who lost over 230 pounds, recently shared her take on a healthier chicken salad recipe.
“I love chicken salad, but chicken salad is pretty high in calories because of the mayo,” she says. Her version she ate during her weight loss is low in calories and high in protein. Read on to get all the details!
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Low calorie, high protein chicken salad
Ingredients: cooked/canned shredded chicken breast, red onion, celery, pickles, boiled eggs, Greek yogurt, sea salt, black pepper, garlic powder, mustard.
On a plate, she starts with shredded chicken breast, then adds chopped red onion, celery, pickles, and a boiled egg. Samantha mixes in two heaping spoonfuls of Greek yogurt along with sea salt, black pepper, garlic powder, and a touch of mustard.
Everything gets mixed together until well combined. She likes to enjoy it with multigrain crackers, using it like a dip for a crunchy, satisfying bite.
Weight loss benefits
Shredded chicken breast and a boiled egg provide lean protein, which helps keep you full longer, supports muscle maintenance, and boosts metabolism—all important for weight management.
Swapping mayo for Greek yogurt keeps the creamy texture while slashing calories and adding even more protein. It also adds a dose of probiotics, which can support gut health. Ingredients like red onion, celery, and pickles add crunch and flavor without piling on extra calories. Celery also adds fiber, helping with satiety and digestion.
Pairing it with multigrain crackers offers a satisfying crunch and adds whole grains, which are more filling and nutrient-dense than refined options.
