Greek Yogurt Chicken Salad

by Sally Rychlak

When you grow up in the South, chicken salad has its own section of the food pyramid. It's practically served from the moment you start eating solid foods, and somewhere along the way everyone develops very strong opinions about what belongs in it.

I have two opinions that I refuse to budge on: First, cubed chicken is offensive. Shredded chicken only. Second, if you're putting Miracle Whip in chicken salad... how dare you..?

Beyond that, I'm pretty open-minded.

I am coming in pretty hot for someone who is about to tell you to make this chicken salad using Greek yogurt. If mayo is a non-negotiable for you, this is not the recipe for you. Sorry.

Before my Southern counterparts, and maybe even a few immediate family members, reprimand me, hear me out. I love traditional chicken salad. Perhaps too much. If I want chicken salad to become part of my regular lunch rotation instead of an occasional treat, I need a version that leaves room for the rest of my day nutritionally. Swapping nonfat Greek yogurt for mayonnaise keeps it creamy while dramatically increasing the protein and cutting back on the fat. That means I can enjoy a generous serving without feeling like I've used my entire fat budget before 1 p.m.

The flavor doesn't come from mayonnaise anyway. It comes from everything else. For me, there are three non-negotiable mix-ins: grapes, celery, and fresh dill.

Quartered grapes add little bursts of sweetness. Celery brings the hydrating crunch that contrasts perfectly with the creamy shredded chicken. And dill is my star student favorite herb that will find its way into many of my recipes and bring that layer of fresh, herbaceous hydration.

From there, you can make this chicken salad your own. I love tossing in chopped walnuts for texture, and radishes add another fresh crunch without overpowering everything else. Apples are a classic, dates are surprisingly delicious, and green onions bring just enough bite.

One of my favorite things about chicken salad is how versatile it is. There are endless flavor combinations, and I have to give a shoutout to Chicken Salad Chick for proving just how many directions you can take one simple recipe. They've somehow turned chicken salad into an entire culinary category, and I respect the innovation.

This version, though, is the one I come back to over and over again. I make a batch once or twice a month, portion it out, and build lunches around it all week. Usually that means serving it over a big bed of arugula with fruit on the side and whatever vegetables I have left in the fridge. It's simple, high in protein, incredibly filling, and requires almost no thought once it's already made.

Just maybe don't serve it to your great aunt. She deserves the full-fat mayonnaise version. But if you're trying to hit your protein goals, use this recipe as your starting point.

sally rychlak chicken salad