Craving that classic chicken salad comfort but looking for a healthier, allergy-friendly option? You’re in the right place! For years, traditional chicken salad relied heavily on mayonnaise, often masking the delicate flavor of the chicken. And for those with egg allergies, or simply wanting to reduce cholesterol, it was often off-limits. This recipe changes all that. We’ve crafted a vibrant, flavorful, and surprisingly creamy chicken salad without mayonnaise or eggs, using a blend of Greek yogurt, avocado, and a touch of Dijon mustard to create a luscious texture and bright taste. It’s perfect for sandwiches, lettuce wraps, crackers, or simply enjoying on its own. Get ready to rediscover your love for chicken salad!
Why You’ll Love This
- Healthy & Light: Significantly lower in fat and calories than traditional recipes, thanks to the Greek yogurt and avocado base.
- Egg-Free & Allergy-Friendly: Perfect for those with egg allergies or sensitivities.
- Bursting with Flavor: A delicious combination of fresh herbs, crunchy vegetables, and a zesty dressing.
- Versatile: Enjoy it in sandwiches, wraps, on crackers, or straight from the bowl!
- Quick & Easy: Ready in under 30 minutes – perfect for a weeknight meal or a quick lunch.
Ingredients & Equipment
Ingredients:
- 2 cups cooked chicken, shredded or diced (rotisserie chicken works great!)
- 1/2 cup plain Greek yogurt (full-fat or 2% for best texture)
- 1/4 cup mashed avocado
- 2 tablespoons Dijon mustard
- 1/4 cup finely chopped celery
- 1/4 cup finely chopped red onion
- 2 tablespoons chopped fresh parsley
- 1 tablespoon chopped fresh dill
- 1 tablespoon lemon juice
- Salt and pepper to taste
- Optional: 1/4 cup chopped grapes or cranberries for sweetness
Equipment:
- Large mixing bowl
- Fork or potato masher (for avocado)
- Measuring cups and spoons
- Cutting board
- Knife
Step-by-Step Instructions
- Prepare the Chicken: If you’re not using rotisserie chicken, cook and shred or dice your chicken. Allow it to cool completely.
- Mash the Avocado: In a small bowl, mash the avocado until smooth.
- Combine the Dressing: In the large mixing bowl, combine the Greek yogurt, mashed avocado, and Dijon mustard. Whisk until smooth and creamy.
- Add the Vegetables & Herbs: Add the chopped celery, red onion, parsley, and dill to the dressing. Stir to combine.
- Incorporate the Chicken: Add the shredded or diced chicken to the bowl. Gently stir until the chicken is evenly coated with the dressing.
- Season to Taste: Add the lemon juice, salt, and pepper. Taste and adjust seasonings as needed. If using, add the grapes or cranberries.
- Chill (Optional): For best flavor, cover and chill the chicken salad for at least 30 minutes before serving. This allows the flavors to meld together.
Pro Tips
- Chicken Choice: Rotisserie chicken is a huge time-saver! Dark meat chicken will result in a more flavorful, but slightly richer, salad.
- Avocado Ripeness: Use a perfectly ripe avocado – it should yield to gentle pressure but not be mushy.
- Greek Yogurt Consistency: Full-fat Greek yogurt provides the creamiest texture. If using non-fat, you may need to add a little more avocado or a teaspoon of olive oil to achieve the desired consistency.
- Herb Freshness: Fresh herbs make a world of difference! If you don’t have fresh, you can substitute 1 teaspoon of dried herbs for each tablespoon of fresh.
- Spice it Up: Add a pinch of cayenne pepper or a dash of hot sauce for a little heat.
- Crunch Factor: For extra crunch, add chopped walnuts, pecans, or sunflower seeds.
Storing Leftovers
Leftover chicken salad should be stored in an airtight container in the refrigerator. It will stay fresh for up to 3-4 days. Because avocado can brown, it’s best to consume it within 2 days for optimal color and flavor. A squeeze of extra lemon juice on top before storing can help slow down the browning process. Do not leave chicken salad at room temperature for more than 2 hours.
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Healthy Egg-Free Chicken Salad Recipe
- Total Time: 40 min
- Yield: 4 servings 1x
Description
A simple and creamy egg-free chicken salad recipe that’s perfect for sandwiches, wraps, or topping fresh greens. Quick to prepare and endlessly versatile.
Ingredients
2 cups cooked chicken, shredded
1/2 cup mayonnaise
1 tablespoon Dijon mustard
1/4 cup diced celery
1/4 cup diced red onion
1 tablespoon lemon juice
Salt and pepper to taste
Instructions
1. In a large bowl, combine shredded chicken, mayonnaise, and Dijon mustard.
2. Add diced celery and red onion.
3. Squeeze lemon juice over the mixture and stir well.
4. Season with salt and pepper to taste.
5. Chill for at least 30 minutes before serving.
Notes
Use leftover rotisserie chicken for quick prep.
Adjust mayonnaise quantity for desired creaminess.
Add chopped apples or grapes for extra sweetness.
- Prep Time: 10 min
- Cook Time: 0 min
- Category: Salad, Lunch
- Method: No-Cook, Mixing
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 310
- Sugar: 2 g
- Sodium: 540 mg
- Fat: 24 g
- Saturated Fat: 4 g
- Unsaturated Fat: 18 g
- Trans Fat: 0 g
- Carbohydrates: 3 g
- Fiber: 1 g
- Protein: 22 g
- Cholesterol: 65 mg