Chicken salad can be part of eating healthier if you know a few secrets.

Chicken salads can be so delicious.  They can also be very high in calories, depending on how they are made and served.

As someone who enjoys a good chicken salad and is also a registered dietitian nutritionist, I’m sharing my secrets for making a salad that’s healthier and still satisfying.  After all, the healthiest recipe in the world is no good if you won’t eat it!

The key to a delicious yet healthy chicken salad is the ingredients

This chicken salad is full of flavor, but reducing the mayonnaise and adding other ingredients cuts calories while still giving you that good texture.  Part of the secret is using these three ingredients: white balsamic vinegar, mustard, and apples.

White balsamic vinegar has a sweeter, milder flavor than “regular” balsamic vinegar. Being essentially clear, it also doesn’t alter the color of your food as much as “regular” balsamic vinegar does.  You can usually find it right next to the “regular” balsamic vinegar in most grocery stores.

Mustards are not all the same. Some cheaper “hot dog style” mustards can be quite harsh in flavor and I don’t recommend them for this chicken salad.  If you haven’t explored the other types of mustard in your grocery store, I encourage you to do so!  Different types of mustards give different flavors and can boost the flavor of a dish while adding very few calories and no carbohydrates.

The type of apple you use can also alter the recipe.  For instance, using a honey crisp apple will give your salad a sweeter, milder taste.  Using a granny smith will provide you with more of a tangy flavor.  Regardless of what type of apple you choose to use, please don’t peel it!  Find out why by reading “Why the fiber in apples is good” by clicking here.

For even more flavor variations, try using leftover chicken breast that has been seasoned in different ways.  We really enjoy making this chicken salad with leftovers from the rosemary and chicken garlic recipe I shared a while ago.

The other addition that makes a healthy chicken salad

Yes, this recipe has beans in it.  Why? Beans contribute high quality carbohydrates, fiber, and protein to this recipe.  These help you feel satisfied for longer after your meal and avoid the “after meal slump” that can result in poor eating choices a few hours after your meal.  In addition to helping you feel fuller longer, the fiber also helps promote a healthier gut microbiome.

Any type of beans can work in this recipe.  If you’re just introducing beans to your family, cannellini beans work well as they are creamy and blend into the salad.  Chickpeas, navy beans, or kidney beans also can work.

Should you use canned beans or cook your own from dried chickpeas?  Read “Are canned beans better than dry beans cooked at home?” for some tips that can help you decide.

Recipe for a Healthy Chicken Salad

Here’s a healthy and delicious chicken salad that works perfectly as a main dish served with greens or in a wrap or sandwich. Leftovers will keep for several days, so it’s perfect for a busy week!

Ingredients
6 ounces cooked skinless chicken breast, diced
1 apple with skin, diced
1 tablespoon mayonnaise
2 teaspoons mustard (Dijon, stone ground, spicy, etc…)
1/4 teaspoon dried minced onion (or double amount of chives or scallions)
1 cup beans (canned or home cooked)
1 tablespoon white balsamic vinegar

Mix ingredients together. You can serve this immediately, but the flavor will be better if it sits for 30 minutes or more.

Serve by itself, or on a bed of lettuce or greens, or in a wrap, pita pocket, or in a sandwich.

Notes:

Any type of beans can work in this recipe.  If you’re just introducing beans to your family, cannellini beans work well as they are creamy and blend into the salad.  Chickpeas, navy beans, or kidney beans also can work.

The nutrition facts are calculated using canned chickpeas.  Using beans cooked at home will decrease the amount of sodium.

The beans can be used whole or mash them up if you prefer a smoother texture to your chicken salad.

The type of apple and the type of mustard you use will slightly alter the flavor.  Try different ones!

Nutrition facts:
Servings: 3
Calories: 193
Carbohydrates: 23 grams
Protein: 20 grams
Fiber 4 grams
Sodium: 407 milligrams