No Mayo Chicken Salad

Greek yogurt is the binder in this high protein No Mayo Chicken Salad with green apples, pecans, and unsweetened cranberries. If you love a crunchy, savory, and sweet combo, this one's for you.

Photo of a scoop of no mayo chicken salad on a bed of greens.

We craft all of our recipes here at Buena Wellness to be glucose friendly. This means that our recipes will help you keep balanced glucose levels and can even help you improve insulin resistance. Read why the No Mayo Chicken Salad recipe meets our criteria and is dietitian approved.

Ingredients for No Mayo Chicken Salad

Chicken Breasts: I prefer chicken thighs for their juiciness, but since we're adding yogurt, lean chicken breast is fine here. Feel free to use thighs if you prefer.
Olive Oil: To help seal in the juiciness and provide even browning.
Kosher Salt: I use Diamond Crystal Kosher Salt (affiliate link), which isn't as salty by volume as Morton's and dissolves more easily. Here's a great, short Food & Wine article explaining the differences.
Greek Yogurt: We love the Fage brand for its creaminess and high protein content. We used the 2% fat version in this chicken salad.
Red Onion: Any onion variety is fine, but I like adding a little color with red onion.
Celery: For crunch and freshness.

Ingredients (cont.)

Pecans: It's one of my favorite nuts, but feel free to use your fave.
Apple: Green apple with its tart and sour flavor profile works well here, but use whatever variety you prefer.
Dried Cranberries: Just a small (optional) amount since dried fruit is a concentrated source of carbohydrates and tends to spike glucose levels. However, the protein in the chicken and yogurt can help balance out the effects of sugar on blood glucose levels.
Curry Powder: Completely optional, but we love how the earthiness of this spice contrasts with the other flavors. If you're also a fan, feel free to add even more.
Black Pepper: Freshly ground black pepper always adds a nice kick.

How to Make No Mayo Chicken Salad

Pat the chicken dry with a paper towel.
If the chicken breasts are thick and uneven, slice them in half horizontally to ensure they cook more quickly and evenly.
Place the chicken breasts on a nonstick baking sheet (affiliate link) or a baking sheet lined with parchment paper.
Season the chicken breasts with olive oil, salt and pepper.
Bake the chicken breasts in a preheated oven for about 20 minutes or until an instant read (affiliate link) meat thermometer registers 165°F.

The photo shows a chicken breast being sliced in half to make it thinner and easier to cook more evenly.

Image shows chicken breasts on a baking sheet being seasoned with olive oil, salt and pepper.

While the chicken is baking, begin dicing the onion, celery, and apples, and chopping the pecans.
Place all of the ingredients into a large bowl.
When the chicken is done cooking, transfer it to a plate, cover it with foil and refrigerate for about 10-15 minutes.
Chop the chicken into small cubes and add it to the bowl.
Combine all of the ingredients, mixing well with a spatula.

Image of all of the ingredients for no yogurt chicken in a large mixing bowl. The chicken has not yet been added. In the background we see a container of Greek yogurt and a red onion half.

Image of the cubed chicken pieces being added to the bowl of the rest of the ingrdients for no mayo chicken salad.

Common Questions

Can I use pre-cooked chicken, like rotisserie chicken?

Yes, but while it's more convenient to purchase pre-cooked chicken, keep in mind that most pre-cooked chicken contains large amounts of sodium and additives, making it a less healthy alternative.

Can I shred the chicken instead of cubing it?

Yes! It's perfectly fine to shred the chicken with two forks or using a stand mixer with the paddle attachment.

Can I omit the curry powder?

Absolutely! You can leave it out completely, or sub with your favorite herbs and spices.

Can I use chicken thighs instead of chicken breasts?

Yes, but if you do sub, make sure to use boneless, skinless chicken thighs. Keep in mind that thighs have slightly more calories and fat.

How long can I refrigerate No Mayo Chicken Salad?

Stored in an airtight container, chicken salad will keep for about 3-4 days in the refrigerator.

Is No Mayo Chicken Salad good for meal prep?

Of course! We love having a container of ready to go No Mayo Chicken Salad for easy, high protein meals that can be easily customized.

Photo of the no mayo chicken salad in a large ceramic serving bowl.

Variations

Try substituting the curry powder with fresh herbs, such as dill, basil or parsley.
Replace the apples with sweet red bell pepper for an equally crunchy alternative.
Use cashews, almonds, or walnuts instead of pecans.
If you're allergic to tree nuts, you can leave them out or replace them with shelled, unsalted pumpkin seeds or sunflower seeds.
Make it spicy by adding fresh jalapeños or sriracha sauce.

What to serve with No Mayo Chicken Salad

Serve it on top of a simple green salad for a healthy lunch.
Make lettuce boats with romaine lettuce and top them with shredded carrots, diced cucumbers, and crumbled feta cheese.
Use a soft leaf lettuce such as butter lettuce to make lettuce wraps. Add your favorite cheese, such as provolone or cheddar.
Make a batch of our Cottage Cheese Wraps and fill with the No Mayo Chicken Salad for a high protein, low carb sandwich.

Photo of a portion of no mayo chicken salad served on a bed of greens in a shallow sided bowl. In the background we see the large serving bowl.

Recipe

Greek yogurt is the binder in this high protein no mayo chicken salad with green apples, pecans, and unsweetened cranberries. If you love a crunchy, savory and sweet combo, this one's for you.

5 from 2 votes

Print Pin Rate

Prep Time: 10

Cook Time: 25

Servings:

Calories: 291kcal

Ingredients

Baked Chicken Breast

1½ lb chicken breast diced
1 teaspoon diamond crystal kosher salt
1 tablespoon extra virgin olive oil

Remaining Salad Ingredients

1½ cup greek yogurt
½ cup onion diced
½ cup celery diced
⅔ cup pecans chopped (or another nut of your choice)
1 cup apples diced, about 1 small green apple
¼ cup cranberries unsweetened (optional)
1 teaspoon diamond crystal kosher salt see notes
3 teaspoon curry powder optional
black pepper to taste

Get Recipe Ingredients

Instructions

Preheat oven to 425°F and line a baking sheet with parchment paper (or use a non-stick baking sheet)
Pat the chicken breasts dry with paper towels and place them on a cutting board. If the chicken breasts are thick and uneven, slice them in half horizontally to ensure they cook more quickly and evenly.
1½ lb chicken breast
Coat both sides of the chicken breasts with the olive oil, 1 teaspoon of salt, and black pepper to taste.
1 tsp diamond crystal kosher salt, 1 tbsp extra virgin olive oil, black pepper
Bake the chicken breasts in the pre-heated oven for about 25 minutes or until and instant read meat thermometer reads 165°F.
Remove the chicken breasts from the oven, place them on a plate and cover them with foil. Refrigerate for 10-15 minutes.
Meanwhile, place 1 teaspoon salt, Greek yogurt, diced onion, celery, pecans, apples, cranberries, and curry powder (if using) in a large bowl.
1½ cup greek yogurt, ½ cup onion, ½ cup celery, ⅔ cup pecans, 1 cup apples, ¼ cup cranberries, 1 tsp diamond crystal kosher salt, 3 tsp curry powder
When the chicken has cooled, dice it into small bite size pieces (or shred it, if you prefer), and add the chicken to the yogurt mixture.
Stir all of the ingredients together until well combined.

Notes

Not all salt is equal. I'm a strong proponent of Diamond Crystal Kosher salt, (affiliate link) and it's what I use in all my recipes. I like the flaky crystals, which dissolve more readily than regular table salt or other kosher salts, making it easier to use. Note that Diamond Crystal Kosher salt is about half as salty as most other salts, so adjust accordingly when substituting!

Nutrition

This Recipe is Dietitian Approved By Jen Birge MS, RDN, CDCES

Store-bought mayonnaise can contain oil, sugar, and preservatives, and if it doesn't, it costs more than I want to spend. That's one reason I love that this recipe uses Greek yogurt instead of mayo.

Another reason I love this salad is that it is high in protein with a good protein to carb ratio, which is important for glucose management. Thirty-nine grams of protein to only 9 g of carbs per serving is a great protein to carb ratio!

A nutrition bonus is that you get some probiotics from the Greek yogurt and prebiotic fiber from the apple and celery. Probiotics and prebiotic fiber work together to promote good gut health, which is also important for having balanced glucose levels.

Visual shares that the No Mayo Chicken Salad is high protein with 31 g of protein and lower carb with 9 g of carbs per serving, making the recipe glucose friendly. The probiotics in the Greek yogurt and the fiber in the apple and celery make the dish gut healthy. Make it with our cottage cheese wraps for even more protein. It's a quick and nutrient dense meal!

Lastly, I love this recipe because I enjoy the curry flavor combined with the apple and the crunch from the celery and pecans. I highly encourage you to try this one!

If you try the No Mayo Chicken Salad, please give us your feedback below and tell us what you think and what variations you made, if any. Please know that when you share our recipes, it helps us continue to craft glucose friendly recipes for you!