This delicious healthy chicken Waldorf salad is a dairy free take on the traditional Waldorf salad. Made with coconut yogurt, chicken breast, grapes, apples, and walnuts it’s an easy, tasty, and simple recipe!
This healthy chicken Waldorf salad is a recipe revamp I’ve been wanting to do for ages. I originally posted this salad and titled it my “Skinny Chicken Waldorf Salad” recipe back in 2012 when calling recipes “skinny” was appealing and somewhat glorified. Well, thank God that’s over and it’s 2019 and we focus on “strong” over “skinny” and being healthy over weighing as little as possible.
The whole view on food has really evolved over the past several years and we know that being healthy doesn’t have to do with the number on the scale and healthy food isn’t always low fat and low carb. We are all different, with unique nutritional needs, and good fats, whole foods, and balance is where it’s at. So now, I introduce my new and improved Healthy Chicken Waldorf Salad!
Chicken Waldorf Salad or Sandwich, You Decide!
I love that this dish gives you options. The chicken salad in itself is super delicious and good enough to be eaten straight out of a bowl, or you can pile it on a bed of leafy greens and munch away. Want an on-the-go option? Pack this healthy chicken salad between two slices of gluten free seedy bread or on your favourite grainy bun or wrap it in a tortilla and hit the road.
What is a Chicken Waldorf Salad?
My original name for this recipe “Chicken Waldorf Salad” was inspired by the ingredients I used. The very first “Waldorf” salad which contained diced apples, celery, mayonnaise, and whipping cream was created in New York City in 1893 at the Waldorf Astoria hotel. It apparently was a big hit and loved by many making it a recipe that has been created, re-invented, and whipped up over and over again through the years.
My version of this chicken salad is still super simple and healthier in my opinion. I don’t like to overcomplicate things and like many of you, the faster to make the better.
I ditch the whipping cream and use chopped chicken breast seasoned simply with salt and pepper (or I’ll just chop the chicken from a whole store-bought rotisserie chicken to save time!), unsweetened coconut yogurt, a touch of real mayonnaise made with olive oil, crunchy celery, juicy grapes, crisp green apple (I love the tartness that green apples provide to this salad), and the perfect amount of walnut bits.
The Best Chicken Waldorf Salad Sandwich Too!
I have to admit, I have a hard time deciding between enjoying this chicken salad on a bed of greens or going with the sandwich option. There’s something about two warm, toasty slices of grainy gluten free bread mixed with the cold, creamy chicken salad. It’s almost too hard to pass up!
These days a lot of people are trying out the ketogenic diet or other lower carb high fat ways of eating so if that’s the case for you this chicken salad on a bed of greens is a fantastic option as it contains a good amount of healthy fats from the mayonnaise, coconut yogurt, and walnuts, as well as protein from the chicken, and a limited amount of carbohydrates from the apple, grapes, celery, and greens.
Whether you want to enjoy this healthy chicken salad or healthier Waldorf chicken salad in sandwich form or sans bread, it’s going to be delicious.
Be sure to pin the photo after the recipe to save this one for later and of course, share the love! Have you ever had a traditional Waldorf Chicken Salad or do you have a special combination you use for your own version of a chicken salad? I’d love to read about it in the comments below!
The Best Healthy Chicken Salad
Ingredients
- 1 cup cooked chicken, diced (pre-made or use store-bought rotisserie chicken)
- 1 green apple, cored and diced into small cubes (peel on)
- ½ cup red seedless grapes, halved
- ½ cup chopped celery
- 2 heaping tablespoons plain unsweetened coconut yogurt
- 2 tablespoons real mayonnaise (not whipped dressing)
- 1 teaspoon dijon mustard
- ¼ cup chopped raw walnuts
- pinch of salt
- pinch of pepper
- salt and pepper
Instructions
- Dice or pull apart the cooked chicken breast and add to a large bowl.
- In a smaller bowl combine the yogurt, mayonnaise, mustard, salt, and pepper and mix well.
- Add the grapes, apples, celery, and walnuts to the bowl with the chicken and pour in the yogurt dressing and stir well to combine.
- Chill the salad for at least 20 minutes in the fridge.
- Serve over bed of mixed greens, in a gluten free tortilla wrap, or with gluten free bread to have as a sandwich.
- Enjoy!
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Enjoy and have a wonderful Sunday!
FAQs
There are different variations, but they all contain the typical Waldorf salad ingredients of apples, celery, grapes, and nuts in a mayonnaise based dressing.
Why does chicken salad have so many carbs? ›
The average chicken salad without added fruit contains 1-3g total carbs and as few as 0g net carbs. However, they can still contain added sugar or even corn syrup in their dressings — and those with added fruits will contain even more carbs.
Is Waldorf salad low in calories? ›
It's high in protein and fiber so it really fills me up but each serving is under 300 calories! A chicken Waldorf salad is great to serve for a luncheon or to make ahead for several days of easy lunches. It only takes 40 minutes to make.
Why is my chicken salad so bland? ›
Boiled chicken is bland—that's the undeniable truth. So, it takes a mix of other ingredients to transform chicken salad into something flavorful and delicious!
What is Waldorf salad dressing made of? ›
Waldorf Salad Ingredients
These are the simple ingredients you'll need to make this restaurant-worthy Waldorf salad recipe at home: For the dressing: mayonnaise, white sugar, lemon juice, and salt. For the salad: apples, celery, walnuts, and (optional) raisins.
Does Waldorf salad contain celery? ›
A Waldorf salad is a fruit and nut salad generally made of celery, fresh apples, walnuts, and grapes, dressed in mayonnaise, and traditionally served on a bed of lettuce as an appetizer or a light meal. The apples, celery, and grapes can all be green, which harmonizes the color palette of the dish.
What happens if I eat chicken salad every day? ›
Chicken salad might help some people lose weight, while it could hinder the process for others. The protein content of chicken salad may help keep you feeling full longer. It might also assist in regulating your appetite and food cravings — each of which can help with weight loss ( 9 , 10 , 13 , 14 ).
Can you lose weight eating chicken salad? ›
Chicken salad can assist with weight loss, but there are some factors to consider. Firstly, you should control your portions. Eating too much, even hearty and healthy foods, is a barrier to losing weight. Chicken is one of the lower-fat foods, and its proteins promote satiety.
What is the healthiest salad you can eat? ›
10 Nutrient-Dense Salad Recipes
- Low-Carb Asian Chopped Salad.
- Spicy Shrimp, Avocado, and Arugula Salad.
- Tofu and Kale Salad.
- Pear, Grape, and Feta Salad.
- Mediterranean Chicken Salad.
- Blood Orange and Quinoa Kale Salad.
- Golden Beet and Pomegranate Salad.
- Roasted Chickpea and Kale Salad.
Worst: Iceberg Wedge Salad
Thanks to the blue cheese or ranch dressing and bacon crumbles, it can pack in four times the fat of a T-bone steak. It also falls short in the nutrition department. That's because iceberg lettuce contains fewer vitamins and minerals than most dark leafy greens.
The Waldorf salad was invented at New York City's Waldorf-Astoria Hotel in the late 1890s by the hotel's maitre d'hotel, Oscar Tschirky.
Can you eat unlimited salad and lose weight? ›
Can you lose weight by eating a salad every day? "Eating salads on a daily basis as part of an overall healthy lifestyle may support gradual weight loss over time," says Karnatz. "This is because leafy greens are low in calories and high in volume and fiber, which will keep you satisfied for longer," she adds.
Why am I still hungry after eating chicken salad? ›
Your lunch choice may lack sufficient protein, healthy fats, and fiber to keep you feeling full and satisfied. Consider adding sources of lean protein, healthy fats (like avocado or nuts), and high-fiber vegetables to your meal to increase satiety.
What should you not do in the preparation of chicken salad? ›
Undercooked chicken
Although mayonnaise can certainly cause food poisoning, it's not the only chicken salad ingredient that can lead to a bad result. Raw or undercooked chicken is also a common culprit of foodborne illnesses, according to the Centers for Disease Control and Prevention.
Why does chicken salad upset my stomach? ›
The cold, hard truth is that just because you start a meal with lettuce doesn't mean it's always going to be considered “light.” If your salad is full of add-ons like chicken or steak, cheese, beans, croutons, a heavy dressing, and other toppings like tortilla chips, you're now eating a pretty big meal, which can ...
What does a fruit salad contain? ›
Common ingredients used in fruit salads include strawberries, pineapple, honeydew, watermelon, grapes, and kiwifruit. Various recipes may call for the addition of nuts, fruit juices, certain vegetables, yogurt, or other ingredients.
What fruit is in a fruit salad sweet? ›
Fruit Salad is a type of "raspberry & pineapple flavour chew" according to its packaging. It is a chewy confectionery.
What is the salad that are usually sweet and may contain fruit? ›
Dessert salads are usually sweet and often contain fruits, sweetened gelatin, nuts, cream, and whipped cream. Waldorf salad is a popular dessert salad.
What is the biggest fruit salad? ›
The largest fruit salad weighs 10,340 kg (22795 lb 12.79 oz), and was achieved by the people of the town of Chécy, France, on 5 October 2019. The organisers of this attempt decided to take on this challenge after a bet and decided to make it into an event the entire town could get involved with.
