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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 179.4
  • Total Fat: 3.2 g
  • Cholesterol: 70.2 mg
  • Sodium: 178.9 mg
  • Total Carbs: 7.8 g
  • Dietary Fiber: 2.7 g
  • Protein: 29.0 g

View full nutritional breakdown of Guiltless Chicken Salad calories by ingredient
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Guiltless Chicken Salad

Submitted by: CHEF_MEG
Guiltless Chicken Salad

Introduction

We ditched the mayo from this sandwich staple and boosted the nutrition with crunchy vegetables.
We ditched the mayo from this sandwich staple and boosted the nutrition with crunchy vegetables.

Number of Servings: 4

Ingredients

    12 ounces cooked, diced chicken*
    3 celery ribs, finely chopped (about 1 1/2 cups)
    1 cup jicama, peeled and finely diced
    1/2 cup onion, diced
    1/4 teaspoon black pepper
    1/8 teaspoon salt
    1/2 cup fat-free Greek yogurt
    Juice of 1/2 lemon

    *I recommend using poached chicken, as grilled chicken has a tendency to dry out.



Tips

This is a basic chicken salad recipe; feel free to customize it with your favorite veggies, herbs, fruits, and nuts. Try 1 cup sliced grapes, 1/4 cup toasted chopped pecans and 1 cup arugula.

Jicama is a root vegetable that tastes like a cross between an apple and a potato. Look for them in the international produce section of your supermarket. The brown roots should be firm and heavy, and the stem end should be dry and odorless.


Directions

Combine all ingredients in a large mixing bowl, cover and chill for 30 minutes. Refrigerate for up to four days.


Serving Size: Makes 6 cups, 1 1/2 cups per serving






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Member Ratings For This Recipe



  • 49 of 52 people found this review helpful
    I used the recipe but filled a tomato with it instead of using bread. - 7/6/12

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  • 23 of 25 people found this review helpful
    RedCowboyBoots, normally I'd agree with you, for example with low-fat mayo, salad dressings, and snacks. But Greek yogurt doesn't follow that rule. It is cultured from skim milk, which is made by removing the cream from milk--nothing replaced or added. So fat-free CAN still be healthy. - 7/7/12

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  • Incredible!
    20 of 21 people found this review helpful
    Thanks for this IDEA!!!! I'm not sure why I didn't think of it! Love the mayo replacement! Also added about1/8 cup apple sause, for moisture, GREAT next day, too! Thanks again! - 6/20/12

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  • 18 of 19 people found this review helpful
    Very good I added walnuts and red grapes cut in half just because I like them and felt like I was eating a no no meal. Thanks for posting this recipe. - 6/20/12

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  • Very Good
    12 of 13 people found this review helpful
    Good! I had it today as a sandwich. I think it does need something extra (e.g. grapes, apples, walnuts, pecans etc.) to kind of jazz it up and maybe less onion but overall a great low cal option! - 7/10/12

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  • 10 of 13 people found this review helpful
    For it to be even healthier don't add salt! I add Chili Powder or Cayenne Pepper. Cayenne Pepper is good for your heart too :) - 7/6/12

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  • 9 of 10 people found this review helpful
    avocado is good sub for the mayo. I don't like yogurt. - 9/9/12

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  • Very Good
    9 of 11 people found this review helpful
    I made the salad minus the jicama and celery but then i spooned it into celery stalks. It was very tasty without the guilt of the heavy bread. - 7/17/12

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  • 8 of 9 people found this review helpful
    Rotisserie chicken from the deli is so good I use the lemon pepper chicken. - 7/17/12

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  • 7 of 8 people found this review helpful
    I like to stuff these kind of fillings into 2 halves of a wholemeal pitta bread. - 9/2/12

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  • 7 of 9 people found this review helpful
    I was talking to someone about pre making sandwiches (peanut butter) and freezing for easy lunches on the go. So today I made this, but formed it into sandwich size patties, individually wrapped, and put in the freezer for later. I'll report back how it thaws out. - 7/11/12

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  • Incredible!
    7 of 8 people found this review helpful
    I also added a few black Olives. Loved it!!! - 7/6/12

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  • 7 of 30 people found this review helpful
    Hate to play the devil's advocate, but fat-free foods are not necessarily the healthiest foods. When they remove the fat, they have to replace it with other ingredients that are NOT so healthy for us. - 7/6/12

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  • 6 of 9 people found this review helpful
    poached chicken used is wonderful, healthier with less calories tri this with goat cheese and craisens YUMMY! - 7/7/12

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  • Very Good
    6 of 13 people found this review helpful
    A regular staple food in my house!!!! With some modifications to suit our tastes! No jicama, for instance, and I use light mayo. - 7/7/12

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  • 4 of 4 people found this review helpful
    Mmmmm, made mine today with Costco canned chicken, celery, red bell pepper fresh from my garden, a few dried cranberries, just a sprinkle of diced pecans and some Mrs Dash original salt free seasoning. All served on a pretty butter lettuce leaf. DELISH! - 10/26/12

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  • Very Good
    3 of 4 people found this review helpful
    I had this for lunch today! I love the addition of greek yogurt- so creamy PLUS extra protein! I forgot the onion, lemon juice, and pepper, and decided to forgo salt. I did add chopped apple, a tiny bit of light mayo, and a bit of mustard. Love it! - 11/28/12

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  • 3 of 6 people found this review helpful
    Sounds like something to triple the recipe for taking to a get-together in two weeks. Thank you for the idea!

    God bless!

    Ima - 7/8/12

    Reply from CHEF_MEG (3/25/13)
    Great idea. Chef Meg


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  • 3 of 4 people found this review helpful
    Love chicken salad and this makes it so much more guilt free! - 7/6/12

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  • 3 of 5 people found this review helpful
    great to substitute Greek yogurt !!! - 7/6/12

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  • Incredible!
    3 of 12 people found this review helpful
    Sounds really good - 6/20/12

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  • Incredible!
    3 of 5 people found this review helpful
    Love it. I usually make a similar chicken salad using chopped walnuts, diced celery and apples. It is very tasty so I decided to try this for a change. I like the switch to jicama. The second time I made it, I added a few sliced white grapes. - 6/20/12

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  • 2 of 3 people found this review helpful
    The calorie count appears to be a little too high for the chicken. It calls for 12 oz total, with 4 servings; i.e., 3 oz per serving. The detailed nutrition count uses 4 oz in the calculation. But don't forget to add the calories for the bread if you use the salad on a sandwich. - 7/17/12

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  • Good
    2 of 6 people found this review helpful
    as a sandwich it only got 3 stars. way to messy. i would give it another star for a nice salad with a lot more greens, like the arugula used and my favorite butter lettuce. vary the fruit and nuts. and you feel like you have eaten a nice meal. eat a rice cakes to lesson the calories.
    - 7/11/12

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  • Very Good
    1 of 1 people found this review helpful
    I love replacing mayo with greek yogurt - I use apples instead of jicama. I like the mixture of sweet and savory. - 10/21/13

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