For years, my go to sandwich of choice was chicken salad. With ingredients like chicken, celery, nuts, and fruit it’s basically a nutrition dream, right??
Wrong 🙁 Most chicken salads have two to three servings of mayonnaise, which equates to thirty to fifty grams of fat.
Here a couple examples from popular restaurants,
Arby’s Chicken Salad Sandwich has 840 calories and 46 grams of fat
Boston Market’s All White Meat Chicken Salad Sandwich has 910 calories and 53 grams of fat
Firehouse Sub’s Medium Chicken Salad Sandwich (no cheese) has 640 calories and 34 grams of fat
There are some restaurant options that are better than others. For example, the Chicken Salad Sandwich from Chic Fil A has 500 calories and 20 grams of fat. But, the recipe below has only 2 grams of fat!! It is also very customizable.
The recipe calls for cooked chicken breast. My local grocery store cuts up rotisserie chicken and sells the breast meat. This is perfect for a working guy/gal like myself. You could also buy the rotisserie chicken yourself and cut it up, or cook chicken breasts… but, some days I am just too lazy.
Greek yogurt is the star of the recipe. By using non-fat Greek yogurt, you get the creamy texture of chicken salad without 50 grams of fat. Like I mentioned before, you can tailor this recipe to your likes and dislikes. Sometimes I add walnuts or almonds, grapes, cranberries… it depends on my mood (okay, it depends on the groceries I have on hand).
If you are a chicken salad lover, but shy away from it because the chicken is generally swimming in mayo – this recipe is for you!!
- Serves: 3
- Serving size: ⅓ recipe
- Calories: 183
- Fat: 2
- Saturated fat: 1
- Trans fat: 0
- Carbohydrates: 14
- Sugar: 10
- Sodium: 96
- Fiber: 2
- Protein: 25
- Cholesterol: 57
- 8 ounces chicken breast
- 4 ounces non fat Greek yogurt (plain)
- 3 stalks celery (100 grams)
- ½ gala apple (120 grams)
- 2 tsp lemon juice