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Chicken salad is one of my favorite meal prep shortcuts. All of these healthy chicken salad recipes work great using leftover roasted, rotisserie, or grilled chicken. I also really love to quickly poach my chicken for salads using this recipe: Garlic Herb Poached Chicken Breasts.
Just find some chicken (thighs, breasts, or whole) on SALE, cook it, shred it, then make a DELICIOUS salad for all your lunches this week. It’s easy, and honestly, I’ve never met anyone who didn’t like it.
We have tons of completely DELICIOUS chicken salads here on the website but I’ve gathered 21 FAVORITES for you to start working on your NEW YEAR health goals!
Benefits of Eating Chicken Salad
Chicken is one of the best and most accessible protein sources because it’s lean, affordable, and incredibly versatile. It provides a high amount of complete protein with relatively low fat, especially in cuts like chicken breast. It’s widely available in most grocery stores at a reasonable price point (watch for the SALES!), making it budget-friendly. Plus, its mild flavor and adaptable texture mean it can be used in countless salad recipes!
Burn More Calories Just By Eating? Yes, Please!
This one’s pretty cool. Your body actually uses energy to digest food. It’s called the Thermic Effect of Food (TEF), and protein has the highest TEF of all the macronutrients. What does that mean for you?
| What You Eat | Energy Your Body Uses to Digest It |
| Protein | A whopping 20% – 30% of its calories! |
| Carbs | 5% – 10% |
| Fats | A tiny 0% – 3% |
Basically, for every 100 calories of protein you eat, your body burns about 20-30 of those calories just breaking it down. It’s like a mini-workout just for your digestive system!
Keep Those Muscles Happy and Strong
Whether you’re hitting the gym or just want to stay strong as you age, your muscles need protein. And here’s the trick: instead of loading up on protein at just one meal, try to spread it out throughout the day.
•The Magic Number: Aim for around 20-30 grams of good quality protein at each meal. This seems to be the sweet spot for really kickstarting muscle repair and growth.
•Aging Gracefully: Especially for our older friends, consistent protein intake is super important to fight off sarcopenia (age-related muscle loss). Keeping those muscles strong helps you stay independent and active.
Steady Energy, No More Sugar Crashes
Ever feel that post-lunch slump? Or get super jittery after a sugary snack? Protein can help stabilize your blood sugar. When you eat protein with your carbs, it slows down how quickly your body absorbs sugar, leading to a smoother, more sustained energy release.
Making protein a priority at every meal isn’t just about building big muscles; it’s about feeling full and satisfied, boosting your metabolism, keeping your energy steady, and supporting your bones for a healthy future.
21 Best Healthy Chicken Salad Recipes
1. Tangy Tzatziki Chicken Salad
This Tangy Tzatziki Chicken Salad is light, refreshing, and packed with protein, making it a go-to for busy days when you still want something nourishing. Creamy Greek yogurt is perfect with the crisp cucumbers, fresh lemon juice, and lemon zest for a bright and zesty flavor that is satisfying and refreshing. With 4 cups of cooked chicken, this salad is a true high-protein powerhouse and great for post-workout meals or an easy lunch.
The cucumbers are incredibly hydrating, low in calories, and provide vitamin K, antioxidants, and anti-inflammatory benefits. Using English cucumbers keeps the flavor mild and fresh, and opting for organic is recommended since cucumbers often rank on the Dirty Dozen list.
2. Crispy Brown Rice Chicken Salad
This delicious Crispy Brown Rice Chicken Salad adds crunchy roasted brown rice for a great texture and nutty flavor, while tender chicken, fresh veggies, and peanuts make every bite exciting. The creamy, savory dressing pulls everything together into a satisfying meal. Plus, the brown rice is a whole grain loaded with fiber, vitamins, minerals, and antioxidants and makes this salad gluten free. This salad also holds up beautifully for meal prep.
3. Easy Southwest Chicken Salad
If you want a salad with bold flavors and satisfying texture, then this Southwest Chicken Salad is for you. Shredded chicken, crunchy romaine, black beans, corn, avocado, and fresh herbs come together with a creamy, tangy dressing made from Greek yogurt, mayo, garlic, and apple cider vinegar. the salad is rich in protein and fiber to help keep you full, while avocado adds healthy fats and lime juice brings a boost of vitamin C. This is one of those salads that feels indulgent and also fuels your body.
4. Pesto Chicken Salad Lettuce Wraps
This Pesto Chicken Salad is perfect for spring. It’s fresh, light, and bursting with the flavor of garlic, basil and pine nuts. Plus the juicy chicken and tender baby peas give it loads of protein and texture. Not only is this salad full of protein, but it also provides fiber and antioxidants. The creaminess is satisfying and the whole recipe comes together really fast. It’s perfect for lunch, a light dinner, or meal prep.
5. Wolfgang Puck–Inspired Chinois Chicken Salad
Inspired by the the Wolfgang Puck Chinois Chicken Salad we felt like this was a fun, fresh, clean-eating twist on a classic. Thinly sliced chicken paired with the crisp, bold flavors of the vegetables creates a salad you will make over and over.
6. Pickle Lover’s Chicken Salad
If you love pickles, this one’s for you. This Pickle Lover’s Chicken Salad leans into that bold, tangy flavor of pickles while keeping your salad clean and nourishing with greek yogurt and lean chicken. Plus, using fermented, refrigerated pickles adds beneficial probiotics that support your gut health. It’s a great way to switch things up while still sticking to wholesome ingredients and simple prep.
7. Chicken Salad Grain Bowls
These Chicken Salad Grain Bowls are the definition of flexible, clean eating. Made with quinoa, leftover grilled chicken, and simple add-ins, they’re hearty, satisfying, and customizable, making them perfect for meal prep. The quinoa adds even more protein and fiber, while the lemon adds vitamin C and brightens the flavor. We also added apples to ours, but the the choices are endless…add grapes, orange slices, pomegranate seeds…anything you love!
8. Clean Buffalo Chicken Salad
This Clean Buffalo Chicken Salad brings big flavor with minimal effort. the buffalo adds spice, while the cheese chucks add that pungent blue cheese flavor you get with buffalo wings. The chicken and cheese bring lots of protein and the fresh veggies bring all the fiber and nutrients! This salad is great anytime, but also a healthy choice for game-days.
9. Curry Chicken Salad
Turmeric is known for having anti-inflammatory benefits, so we added it to this Curry Chicken Salad for a warm and flavorful meal. Not only is the turmeric great, but the tender chicken seasoned, crunchy veggies, golden raisins, and peanuts all create a great balance of flavors and textures you will love. And did I mention it is healthy? Like all these chicken salad recipes, it is made with lean protein and Greek Yogurt, cutting down on the calories and increasing the health factors!
10. Asian Chicken Salad
This zesty Asian Chicken Salad is full of bold flavors from coconut aminos and sesame seeds. It is loaded with crunchy vegetables, tender chicken, and a tangy-sweet dressing that makes eating your veggies actually feel exciting. Fresh orange segments add natural sweetness and vitamin C, while cabbage provides fiber and key vitamins like C, K, and folate. This salad is vibrant, satisfying, and packed with nutrients that help keep blood sugar stable and energy levels high.
11. Rachel’s Favorite Quick & EASY Chicken Salad
This is one of those back-pocket chicken salad recipes you’ll find yourself making again and again because it is a very classic chicken salad recipe. It’s quick, flexible, and perfect for using up leftover chicken or a rotisserie chicken you grabbed on your way home. Juicy grapes and crisp celery add natural sweetness and crunch, while a touch of red onion brings just enough bite. You can serve it wrapped in butter lettuce, layered over fresh apple slices, scooped onto cucumber rounds, or piled onto toasted Ezekiel bread for a hearty open-faced lunch.
12. Chicken Salad Meal Prep
Chicken Salad Meal Prep is all about making lunchtime easy, nourishing, and delicious. It’s perfect for preparing ahead so you can grab a healthy meal without thinking twice during a busy week. This classic recipe includes golden raisins, cashews, chicken, celery, and Greek yogurt. Pairing it with clean, thoughtfully chosen crackers made from oats, sprouted grains, or nuts keeps the meal balanced while avoiding unhealthy oils and added sugars. Simple swaps like these go a long way in supporting clean eating habits.
13. Eat Clean with this Delicious Curried Chicken Salad
This Curried Chicken Salad is made with grapes, almonds, and even a bit of chili flakes for some spice and curry powder for deeper flavor. A little bit of lime juice give this chicken salad some acidity that tastes bright and ready for summer eating. Prepare it ahead of time so the flavors meld together. It’s super easy to make and tastes amazing served on crisp butter lettuce.
14. Cranberry Chicken Salad on Apple Slices
This Cranberry Chicken Salad on Apple Slices is a fun, fresh way to switch up lunch, or enjoy a nourishing afternoon snack. Crisp apples act as the perfect naturally sweet, crunchy base for creamy chicken salad. The apples provide fiber and antioxidants, while dried cranberries add a pop of tart-sweet flavor that pairs beautifully with savory chicken. It’s light, satisfying, and proof that clean eating can still feel exciting and snackable.
15. Waldorf Chicken Chopped Salad
I’m sure you’ve heard of the classic Waldorf Chicken Chopped Salad. This is our version. It’s a fresh, modern take on a classic favorite and a fantastic way to transform leftover chicken into a protein-packed lunch in minutes. The crispy apples tend to be the best part, but the celery, sweet grapes, and savory blue cheese also pack a big punch of flavor. The result is a salad full of texture, flavor, and balance that you can use for meal prep, lunch, or even a super fast and easy dinner recipe.
16. Super Fast & Easy Chicken Avocado Egg Salad
When we decided to combine chicken and eggs to make a salad, we created a great recipe and called it Chicken Avocado Egg Salad. It is a super quick, chopped salad that’s packed with protein and healthy fats. It’s ideal for using up leftover roasted chicken or turkey and comes together in no time at all. Avocados have heart healthy fats and the yolk of the eggs adds extra creaminess. Because of the eggs and avocados, we recommend only keeping this in the refrigerator for up to 24 hours, but i feel like that won’t be a problem!
17. Chicken Chopped Salad with Jalapeño Dressing
This Chicken Chopped Salad is bursting with crunch, fresh veggies, and bold flavor thanks to the spicy homemade jalapeño dressing. The combination of shredded chicken, crisp vegetables, and creamy heat is seriously irresistible. A great dressing can completely transform a salad, and this one delivers so much so that it’s worth doubling for future meals or veggie dipping. Jalapeños add a metabolism-boosting kick, while fresh veggies provide fiber and important vitamins. This is a clean, flavor-forward salad that never feels boring.
18. Shredded Chicken Cobb Salad
This Shredded Chicken Cobb Salad is perfect for using up leftover chicken that you have already cooked and proves that simple meals really can be the best meals. It’s classic, satisfying, and built with clean, wholesome ingredients. We recommend using a high-quality olive oil to make the dressing for even more heart healthy fat. This salad is filling, balanced, and perfect for easy clean eating any day of the week.
19. Seven Layer Chicken Taco Salad
Such a beautiful salad, this Seven Layer Chicken Taco Salad makes a stunning centerpiece for summer parties, potlucks, or family dinners. The fresh tomatoes, seasoned chicken, and an ultra-creamy dressing create bold flavor in every layer. The presentation is impressive, but the prep is simple, making this salad a favorite for entertaining. Layered salads are also great because they keep ingredients fresh and crisp until serving time.
20. Avocado Chicken Salad Lettuce Wraps
Simply adding your chicken salad to a lettuce wrap instead of a traditional one can make it even healthier. These Avocado Chicken Salad Lettuce Wraps make a light yet satisfying lunch that won’t weigh you down. Creamy avocado pairs perfectly with protein-rich chicken for a nourishing combination that keeps you full and energized.
21. Clean Chicken Salad
This Clean Chicken Salad is a no-fuss, classic recipe that’s perfect for quick lunches or easy dinners. Made with chicken, celery, grapes, Greek yogurt, and a touch of Dijon, it strikes the perfect balance of creamy, crunchy, and lightly sweet. Greek yogurt adds protein and probiotics while keeping things lighter than traditional mayo-heavy salads. Grapes provide antioxidants and natural sweetness, and celery adds fiber and crunch. Serve it chilled on butter lettuce leaves and top with green onions or sliced almonds for extra flavor and texture.
Why We Love These Healthy Chicken Salads Recipes
Making healthy chicken salads a part of your day-to-day meals is such an easy way to incorporate healthy eating into your life . My favorite thing about these recipes is how easy they are to meal prep. They keep in the refrigerator for up to 5 days, and the flavor just keeps getting better. So choose 1 or choose several and change up your healthy eating each week.
