I find it pretty common for chicken salad to be misrepresented to my patients. So this week, we’re making a healthier version! When eating out and trying to choose a lighter option, a lot of my patients order chicken salad. 🤔 The chicken salad in stores is usually mayonnaise based with added sugar (this means it’s packed with unnecessary calories!). 🤢

⚠️ This is a prime example of false nutrition perceptions, because chicken salad is usually marketed as a lighter option, when in reality, its not always the most nutritious choice. 

❗️For reference, a SMALL chicken salad at RoFo has 380 calories, 32g fat, and only 19g protein 😱

📸 Pictures of how I use chicken salad in my meal prepped lunch! I packed chicken salad, toasted bread, carrots with hummus, strawberries, and a low-fat cheese sticks. This work meal contains a great balance of lean protein, complex carbs, fruit, and vegetables!

Servings: 3

Calories per serving: 208 cal

Protein per serving: 37 g

Carbs per serving: 6 g


12 oz cooked chicken breast

1/4 cup nonfat plain Greek yogurt

1/8 cup light mayonnaise

1/4 cup grapes (halved)

1/2 yellow onion (diced)

1 tsp parsley

1 tsp garlic powder

1 tsp onion powder

1 tsp black pepper

1/2 tsp dill

Dash of cinnamon (trust me)


1. Chop cooked chicken into small bits and add to bowl. Then add the rest of the ingredients and mix well. That’s it!! I like to enjoy mine over a bed of romaine, or with some whole wheat bread and tomato slices 😋

51 views0 comments

Recent Posts

See All