Greek Yogurt Chicken Salad That Slaps: Creamy, Crunchy, Clean

You want a lunch that hits like takeout but keeps you sharp, not sleepy? This Greek Yogurt Chicken Salad is creamy, bright, and loaded with crunch—without the mayo crash.

It’s the kind of bowl that makes meal prep feel like a power move. Ten minutes of effort, protein for days, and flavor that actually makes you excited to eat leftovers.

If your current salad tastes like office sadness, this is your upgrade.

The Secret Behind This Recipe

The magic is in the dressing: thick Greek yogurt blended with lemon juice, Dijon, and a splash of apple cider vinegar for tang. A little honey balances the acidity, while dill and parsley add fresh, herby bite.

Celery and red onion bring the crunch, and grapes or apples deliver the sweet pop that keeps every bite interesting. You get a deli-counter vibe with better macros and zero greasy aftertaste.

Servings, Prep Time, Cooking Time, Calories

Servings: 4 (as sandwiches or bowls)
Prep Time: 15 minutes
Cooking Time: 0 minutes (use cooked chicken)
Calories: ~320 per serving (estimate; see Nutrition Stats)

Gather Your Ingredients

3 cups cooked chicken, chopped or shredded (rotisserie works great)
3/4 cup plain Greek yogurt (2% or 5% for best texture)
1 tablespoon Dijon mustard
1 tablespoon lemon juice, plus more to taste
2 teaspoons apple cider vinegar
1–2 teaspoons honey or maple syrup
1/2 teaspoon kosher salt, plus more as needed
1/4 teaspoon black pepper
1/2 teaspoon garlic powder (or 1 small clove minced)
1/2 cup celery, finely chopped
1/3 cup red onion, finely diced (or 2 scallions)
3/4 cup halved red grapes or diced crisp apple
2 tablespoons fresh dill, chopped (or 1 teaspoon dried)
2 tablespoons fresh parsley, chopped
2–3 tablespoons toasted sliced almonds or chopped walnuts
Optional upsell: 1 tablespoon olive oil for extra silkiness; 1/4 teaspoon smoked paprika; zest of 1/2 lemon
To serve: romaine or arugula, pita, sourdough, or lettuce cups

How to Put It All Together

Make the dressing: In a large bowl, whisk Greek yogurt, Dijon, lemon juice, vinegar, honey, salt, pepper, garlic powder, and optional olive oil until smooth.
Taste test early: Adjust acidity with more lemon, sweetness with honey, and salt to wake it up.
The dressing should taste slightly bold—it mellows once mixed.
Add the crunch: Stir in celery, red onion, dill, and parsley.
Fold in chicken: Add the chopped chicken and mix until coated but not mashed. Be gentle—this isn’t mashed potatoes.
Finish with fruit and nuts: Fold in grapes (or apple) and almonds.
Add smoked paprika or lemon zest if using.
Chill if you can: 15–30 minutes in the fridge lets flavors marry. Not required, but worth it.
Serve it your way: On greens, stuffed in pita, stacked on sourdough, or in crunchy lettuce cups.
Extra dill on top? Always.

Storing & Reheating Tips

Fridge: Store in an airtight container for 3–4 days.
It actually tastes better on Day 2.
No reheating needed: It’s a cold salad. If you must warm bread, keep the salad cold for contrast.
Keep crunch separate: If prepping ahead, store nuts and greens separately and add right before eating.
Revive leftovers: If it tightens up, stir in 1–2 teaspoons lemon juice or a splash of water.

Better-for-You Benefits

High protein: Greek yogurt and chicken deliver serious satiety—great for a steady afternoon energy curve.
Lighter fats: Swapping mayo for yogurt cuts calories and adds probiotics.
Micronutrient mix: Herbs, onion, and fruit bring antioxidants and fiber without turning it into “health food that tastes like homework.”
Customizable macros: Use 5% yogurt and add olive oil for higher-calorie needs; go 0–2% to keep it leaner.

Nutrition Stats

Per serving (1/4 of recipe): Approximately 320 calories; 32g protein; 12g fat; 20g carbs; 3g fiber; 7g sugar; ~540mg sodium.

Estimates assume 2% Greek yogurt, grapes, and almonds. Actual numbers vary by brand and portion size.

Easy-to-Miss Errors

Under-salting: Yogurt needs more salt than mayo.
Taste after mixing and add a pinch.
Watery texture: Use thick Greek yogurt. If yours is thin, strain it 10 minutes or add a spoon of yogurt + a drizzle of olive oil for body.
Chunk chaos: Keep everything diced small and even.
Big onion chunks = regret.
Skipping acidity: Lemon and vinegar keep it bright. If it tastes flat, it’s not the chicken—it’s the acid.
Adding nuts too early: They soften in the fridge.
Add right before serving for max crunch, IMO.

Mix It Up

Greek taverna: Add cucumber, olives, cherry tomatoes, and a sprinkle of feta. Swap dill for oregano.
Curry vibes: Stir in 1–2 teaspoons yellow curry powder, raisins, and cashews.
Use lime instead of lemon.
Buffalo kick: Mix in 1–2 tablespoons hot sauce and crumbled blue cheese. Celery stays; grapes go.
Green goddess: Blend the yogurt with basil, cilantro, and a garlic clove.
Add diced cucumber for crunch.
Low carb lunch: Serve in lettuce cups with avocado slices. Extra herbs on top FTW.

FAQ

Can I use canned chicken?

Yes, but drain it very well and break up any compact chunks.

Rotisserie or roasted chicken has better texture and flavor, but canned works in a pinch.

What yogurt is best?

Plain Greek yogurt, 2% or 5% for creaminess. Nonfat works but tastes tangier and thinner; consider a teaspoon of olive oil to round it out.

How do I make it dairy-free?

Use a thick plain coconut or almond yogurt and add 1–2 teaspoons olive oil for richness.

Taste and bump up lemon and salt since alt-yogurts can be sweeter.

Can I make this ahead for meal prep?

Absolutely. Mix the salad up to 3–4 days in advance.

Keep nuts and greens separate and add right before eating to preserve crunch.

What if I don’t like grapes?

Use diced apple, pear, or even dried cranberries. Or go fully savory with chopped cucumber and olives.

Is there a mayo version?

You can swap 2–3 tablespoons of the yogurt for mayo for a hybrid that’s extra silky.

It keeps the calories reasonable while boosting richness.

Closing Notes

This Greek Yogurt Chicken Salad is the rare combo of fast, flavorful, and macro-friendly. Make it once and you’ll start keeping cooked chicken on standby—consider that your new productivity hack.

Keep the acid high, the herbs fresh, and the crunch sacred. Lunch just went from “meh” to “more, please.”