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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:燤akes 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 31 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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  • Very Good
    2 of 2 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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  • 2 of 4 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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  • I must give my thanks to SARAH MOORE, who posted here last week comment about system she uses to earn online... I've got my FIRST check total of $550, pretty cool.. You can try it for yourself. ℇ瓁璱璽񪏙.璫璷璵
    - 10/9/13

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  • 0 of 1 people found this review helpful
    Will try as is first as soon as I find Jicama. - 7/11/13

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  • Taste good - 5/21/13

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  • For more flavor & protein, use your favorite hummus instead of the Greek yogurt. I also use hummus when I make egg salad. - 5/21/13

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  • Chicken, Greek yogurt, fresh herbs--check. It's what's for lunch tomorrow. - 5/21/13

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  • I love the "crunchies" in this. - 5/21/13

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  • Used fat free mayo instead of yogurt. - 5/21/13

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  • On Paleo bread or lettuce wraps LOL - 5/21/13

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  • This looks like a wonderful lunch to me. I will be adding a smidge of mustard and removing the salt and adding Mrs. Dash. Also, adding in the cayenne pepper as well. I think it would be fun to spice it up! Love the idea of using the Greek yogurt for the extra protein. - 5/21/13

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  • love Greek yogurt...and the jicama. also added chopped bell pepper. - 5/21/13

    Reply from CHEF_MEG (5/23/13)
    Great idea.
    Chef Meg


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  • so good and full of flavor! wanted to eat another serving, but didnt i was good. I also added dried cranberries to mine. - 3/26/13

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  • I added minced kale, it was delicious. - 3/23/13

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  • This is the best chicken salad I have ever had. I used a wrap. I am not a mayo fan so this is perfect. Many thanks. - 1/16/13

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  • Very good ! Easy to make - 1/14/13

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  • This was delicious! I didn't have any jicama - so i used an asian pear instead. It was delicious. I'd use less onion next time though - maybe a couple of tablespoons vs. half a cup - 1/7/13

    Reply from CHEF_MEG (1/11/13)
    Yum! I'll try the pear next time. Chef Meg


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  • Delicious! Very tasty and filling too! Never thought to use yogurt in place of mayo; such a difference! - 11/26/12

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  • Looks so yummy! I eat yogurt - and add fruit - regularly, but have not tried the Greek yogurt. Will add to my grocery list. And do plan to make this one soon.
    Thanks for the post,
    'barb - 10/26/12

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  • I don`t think there is a fat free Greek yogurt....if so we don`t have it in my area.....but plain Greek yogurt is healthier and lower in calories than Mayo. - 10/25/12

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  • added curry powder to the greek yogurt, added grapes and chopped apple (or you can use that jicama for the sweet crunch) celery too. It was a great substitute for curried chicken salad. I like to roll into lettuce leaf instead of bread. - 10/14/12

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  • i love this...
    as another idea i use 1tsp or 1/2tsp of EVOO rather than mayo in my chicken and tuna salads and stuff it into mini sweet peppers - 10/5/12

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  • This is really yummy - also good if you use Tuna instead of chicken! - 10/5/12

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  • Sounds wonderful ~ I love the thought of using Greek Yog instead of mayo. I hadn't thought of that before, and will definitely be using that idea!! Thanks! - 9/9/12

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  • I didn't follow the recipe exactly, as I didn't have jicama. So I used more celery and onion. But honestly, I am a chicken salad addict, and the greek yogurt just does NOT taste like real chicken salad! :-( It was too tangy for me. May try adding some curry powder to see if that helps. - 9/6/12

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  • POACHED CHICKEN is the way to go. Use the chicken stock for your next batch of soup. What a deal Pat in Maine. - 9/2/12

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  • imused white pepper as I have an allergy to black pepper1 this was good for wanting that crunch need. - 8/30/12

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  • Red cowboy boots, I agree with you and often create my own low-fat version of foods. Try using 1/2 Greek yogurt and 1/2 mayo (or 3/4 and 1/4). I find I eat less if there is at least some fat in each of my meals so I avoid non-fat products. - 8/27/12

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  • I eat my chicken salad rolled up in a lettace leaf instead of using bread. Always add grapes and a couple cashews - yummy! - 8/13/12

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  • never have made this . this is a first . do not really like . - 8/12/12

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  • Had this for dinner, it tasted okay. Added chopped apple and grapes, used garlic and onion powder on my chicken before cooking, reduced onions. Next time, would try light mayo to make it more tasty. - 7/25/12

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  • yummy! I added cucumber in place of jicama (wasn't sold in my local store)also added walnuts and red grapes. couldn't fit 1 1/2 cup in my wrap had to eat two:) and still stayed in my calorie range - 7/18/12

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  • Excellent! Love jicama!! - 7/17/12

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  • 0 of 1 people found this review helpful
    Was good except for the greek yogurt. I can not stand the tart taste of plain or greek yogurt. So I will use light mayo. - 7/11/12

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  • Nice werved over a bed of salad greens. - 7/11/12

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  • This is tasty. I also touch with garlic. The soft texture of chicken is highlighted with the jicama and celery and enhanced with the grapes. I have also substituted apples. - 7/9/12

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  • To me this is so yummy! I just love to try these Spark recipes. - 7/7/12

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  • Soundsd like a winnaaaaaaaaaaaaaaaa!!!!!! - 7/7/12

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  • Can't wait to try - 7/6/12

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  • really good - 7/6/12

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  • add cayenne pepper instead of salt, add the applesauce(fiber) walnuts, white grapes, n apples - 7/6/12

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  • thank you for the recipe. I love chicken salad and this is about the most nutritionally healthy one I have ever seen. - 7/6/12

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  • I'm not a fan of plain yogurt. Think I could add something to it to take away the tang? - 7/6/12

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