How to Make My Favorite Healthy, Easy Chicken Salad

LFN#244: My twist to the traditional chicken salad recipe +The whole scoop for creating your signature recipe...

Jul 10, 2025

∙ Paid

Cranberry Walnut Chicken Salad

A Healthy Chicken Salad for Meal-Prepping or Quick Afterthought Lunch (or Dinner) Recipe

Whether you're a meticulous meal-prepper or someone who often finds lunch as an afterthought, this Easy Chicken Salad with Cranberries & Walnuts is a convenient game-changer. I enjoy preparing a batch early in the week, knowing it's ready for fuss-free lunches (or dinners) the next day. It's a dish the whole family can savor without any hassle.

The idea for this combination of rotisserie chicken, cranberries, and walnuts was a luncheon favorite from a local area coffee, soup, and sandwich shop that sadly is no longer in business. Before it closed, the owner shared her secret for making the bright-tasting creamy-rich dressing with me. I will forever be thankful for that because the dressing is the necessary component in the salad, making this recipe a healthier choice and super delicious!

More salad, please!

With its classic taste, texture, and flavor combination of savory chicken, sweet cranberries, and crunchy walnuts, this chicken salad is a delightful surprise. The dressing, made with Greek yogurt, a touch of mayonnaise, honey for sweetness, and Dijon mustard for tang, adds a unique twist to the traditional recipe. This recipe reduces the saturated fat and enhances the overall flavor profile, leaving you wanting more.

Moreover, this recipe uses simple ingredients and everyday pantry staples, making it a versatile option for brunch, parties, or everyday lunches. Whether you prefer it as a sandwich, a salad, or in lettuce wraps, this healthy chicken salad with cranberries and walnuts is a delicious and nutritious choice that you'll be excited to savor time after time!

How to get this recipe:

You can access the Easy Chicken Salad with Cranberries & Walnuts digital recipe card on GfreeDeliciously.com. Once there, you can easily adjust the servings, add ingredients to your grocery list, read about the equipment and resource recommendations we’ve used to make it, and quickly print, pin, or favorite it!

Keep scrolling 👇 for a quick summary of the recipe below. 👩‍🍳

As an added benefit to paid subscribers, you’ll find a PDF binder-formatted recipe page at the end of this post, perfect for creating your cookbook of favorites!

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Chicken Salad Ingredients

Dressing Ingredients

Greek Yogurt and Mayonnaise: Once I adapted the idea of blending Greek yogurt and mayonnaise for the salad dressing instead of straight mayo, it changed my way of mixing mayo-based dressings forever. The mixture is still very creamy, but the yogurt helps lower the fat and calories while adding a delicious tanginess. I use 2% plain Greek yogurt and gluten-free Hellmann's original mayonnaise (AKA: Best Foods brand west of the Mississippi).

Honey: Adds a bright, refreshing touch of natural sweetness to the dressing.

Dijon Mustard: While many chicken salad recipes use apple cider vinegar, I prefer Dijon mustard for its smooth, slightly hot zing from the seasonings with the white wine flavor, which helps to cut through the richness of the mayo. You could also use a splash of rice wine, white wine, or cider vinegar in its place.

Salt and Pepper: Optional and only if needed to taste.

Salad Ingredients

Rotisserie Chicken: You’ll need to use already-cooked and cooled chicken for this recipe. My favorite option is to use leftover rotisserie breast meat for this salad, which you could prepare at home on the grill or purchase from the deli section if your grocery store has it. Alternatively, you can cook fresh chicken breast meat or thighs (see below) or use leftovers; both work well. Once cooled, you’ll want to either chop or shred the chicken.

Celery: I love the addition of celery to add a fresh taste and a crunchy texture. Because my family is not big celery fans, I slice the celery ribs lengthwise, then dice them crosswise into small pieces to add flavor while eliminating significant, crunchy bits.

Dried Cranberries: The concentrated flavor of dried cranberries is a simple way to elevate the sweet tanginess in every bite. Look for naturally sweetened or unsweetened cranberries without added sugar, juice, or oil. I chop them roughly rather than leaving them whole for even distribution in the salad.

Walnuts: Chopped walnuts add a slightly earthy flavor and great texture while incorporating healthy fats.

Red Onion: Red onions, unlike green onions, impart a mild, sweet, and slightly oniony, pungent flavor with a noticeable sharpness that is particularly enjoyable raw in this salad. You can skip the onion altogether or add thinly sliced green onions for a crisp bite with subtle hints of garlic and a peppery taste.

How to Cook Chicken for Chicken Salad
If you don’t have leftover or store-bought rotisserie chicken, you can easily cook chicken breasts or thighs for this recipe.
To simplify the cooking in as little time as possible, I’ve found that oven baking produces the most tender, juicy chicken.
Toss the chicken breasts or thigh meat with a good drizzle of olive oil, then salt and pepper generously on both sides. Place on a rimmed baking sheet or shallow pan into a 350°F oven for 25-30 minutes. The internal temperature should reach an internal temperature of 165°F on an instant-read thermometer inserted into the thickest part of the meat.
When the internal temperature is reached, remove the chicken from the oven and cover it to rest so the meat retains its juices as it cools. You could also grill or poach the chicken in liquid, or cook it in the slow-cooker or pressure-cooker.
Once the chicken is completely cooled, dice or shred it to make the recipe.

Chicken Salad Recipe Facts & Troubleshooting

Is Chicken Salad Healthy? Breaking Down the Ingredients

While chicken salad occupies a beloved spot in the lineup of comfort foods and diet-friendly meals, not all chicken salads are created equal. Some variations can contain high amounts of saturated fat, sodium, and calories that can hijack everything regarding your healthy eating goals. So, whether you want to enjoy your next chicken salad as a light lunch or a hearty dinner, rest assured that you can easily make the dish to suit your tastes while meeting your gluten-free, healthy dietary needs.

So, if you’re scratching your head and wondering if chicken salad is a healthy choice, keep reading to brush up on the nutrition behind the ingredients in chicken salad. You’ll also get a few creative variations for making this salad and my best tips for choosing the healthiest ingredients.

Chicken Salad Basics

The overall healthiness of chicken salad mostly depends on how you prepare it and what ingredients you’re using.

Typical recipes include three main ingredients: chicken, a binding agent (like mayo or yogurt), and various vegetables or add-ins such as celery, onions, fruits (such as grapes), or nuts.

1. Chicken As A Protein Powerhouse

Chicken is a staple source of protein, essential for muscle repair, immune function, and overall growth and development. Skinless chicken breast is notably healthy, as it is lean and low in fat. A 3.5-ounce serving of cooked, boneless, and skinless chicken breast contains approximately 31 grams of protein and only 3.6 grams of fat.

Health Benefits of Chicken:

High in Protein: Essential for maintaining muscle mass and promoting satiety.
Low Calories: Chicken is lower in calories than other kinds of protein when cooked without the skin.
Nutrient-Dense: Chicken is considered a complete, nutrient-dense, lean protein, containing all nine essential amino acids for muscle growth, brain function, and overall health. It contributes to increased energy levels and provides B6 and B12 vitamins, niacin, selenium, phosphorus, and more.

2. Mayonnaise vs. Other Dressings

Traditionally, mayonnaise is the go-to dressing (binding agent) in chicken salad. But while it adds creaminess and flavor, mayo can also be high in calories and fat. A typical tablespoon contains about 90 calories and 10 grams of fat.

Healthy alternatives to consider:

Greek Yogurt is lower in calories and fat while offering a creamy texture and additional protein.
Avocado provides healthy fats, a unique flavor profile, and a fiber boost.
Hummus is a plant-based option, bringing vitamins, minerals, and a slightly tangy flavor.

3. Incorporating Vegetables and Add-Ins

Vegetables are critical for enhancing the nutritional profile of chicken salad. Common additions like celery and onions provide fiber, minerals, and vitamins while adding crunch and flavor.

The Health Benefits of Including Vegetables:

Fiber-Rich: Vegetables improve digestion and help regulate blood sugar levels.
Low-Calorie: Naturally low in calories, veggies allow you to increase the volume of your meal without significantly adding to your caloric intake.
Antioxidant properties: Many vegetables, ideally suited for this salad, reduce the risk of chronic diseases and support overall health.

Fruits, nuts, or seeds are popular stir-ins for making chicken salad even more crunchy and flavorful. But before including them, think twice about how healthy including them may be. For example, nuts and seeds are considered healthy but high in calories, so portion control is crucial.

Nutritional Considerations

To assess the healthiness of chicken salad, it is essential to consider portion sizes and the overall balance of ingredients. A standard serving can range from 200 to 500 calories, depending on the type of chicken used, the amount of mayo or other binding agents, and the inclusion of higher-calorie add-ins.

Healthier Serving Suggestions:

Portion Control: Keep servings to a moderate size to manage calorie intake.
Increase the Vegetables: Aim for more vegetables versus protein and binding agents.
Whole Grain Options: Serve chicken salad on gluten-free whole-grain bread or on top of a bed of leafy greens to add fiber.
Mindful Add-Ins: Limit nuts and high-calorie ingredients; opt for fresh fruits for a slight sweetness without excess calories.

Beyond the Basics: The Advantages of Fruits and Nuts

If you’re up for a creative culinary adventure beyond the basics of chicken, mayo, celery, and seasonings, let's explore the advantages of adding fruits and nuts to the salad, providing insights into their healthy attributes and culinary benefits.

The Fruity & Nutty Benefits

Enhanced Fiber Content

One of the primary benefits of adding fruits and nuts to chicken salad is the increased fiber content. Foods like apples, grapes, and berries contain dietary fiber essential for digestive health. Increased fiber intake can promote regular bowel movements, help maintain a healthy weight, and lower the risk of chronic diseases such as heart disease and type 2 diabetes. Nuts, such as almonds and walnuts, are also a source of fiber, making them a perfect addition to boost nutrition and satiety.

Healthy Fats and Protein

Nuts are known for their heart-healthy fats, particularly monounsaturated and polyunsaturated fats. These fats can help lower harmful cholesterol levels and support cardiovascular health. Incorporating nuts into chicken salad contributes to the dish's richness and provides a source of protein, complementing the chicken's already substantial protein content. This combination of healthy fats and protein enhances satiety, keeping you fuller for longer and reducing the likelihood of unhealthy snacking.

Vitamins and Antioxidants

Fruits are rich in essential vitamins and antioxidants crucial to overall health. For example, fruits like oranges, strawberries, and mangoes provide a wealth of vitamin C necessary for a healthy immune system and skin health. Antioxidants found in fruits help combat oxidative stress, reducing inflammation and lowering the risk of chronic diseases. When blended with chicken, these fruits enrich the salad flavors and boost its nutritional profile significantly.

Variety of Flavors and Textures

Adding fruits and nuts to chicken salad introduces various flavors and textures. Sweet fruits like grapes, apples, or peaches contrast beautifully with the savory elements of chicken and dressing, creating a balanced taste experience. Furthermore, nuts add a delightful crunch that can turn a traditional creamy salad into a symphony of textures. This variety engages the palate and makes the dish more enjoyable.

Culinary Advantages

Versatility in Recipes

Fruits and nuts can be used in numerous combinations, offering endless opportunities for creativity in chicken salad recipes. The options are practically limitless, from classic combinations like apple and walnut to tropical mixes featuring pineapple and macadamia nuts. This versatility allows for seasonal adaptations; for instance, using fresh berries in the summer and citrus fruits in the winter can keep the dish exciting and relevant throughout the year.

Flavor Enhancements

Fruits can also complement and enhance the flavors of the chicken salad dressing. For instance, citrus fruits like oranges and lemons add a zesty twist and may help cut through the richness of creamier dressings. Dried fruits such as cranberries or raisins add a touch of sweetness, transforming an ordinary salad into a gourmet experience. Pairing different varieties of nuts, such as spicy roasted peanuts or sweet candied pecans, can also contribute unique flavors that elevate the overall dish.

Aesthetic Appeal

It’s a well-known fact that we all eat with our eyes. The vibrant colors of various fruits and the rustic hues of nuts can create a visually appealing dish. So, the bottom line is that a well-presented salad can be more inviting and appetizing, making it an excellent choice for gatherings or family meals. The visual contrast between the bright fruits, tender chicken, and crunchy nuts can make the salad a centerpiece on any table.

Practical Tips for Incorporation

Choose Complementary Ingredients: You might select fruits and nuts that complement the flavor profile of the chicken salad. For instance, tart apples pair well with savory chicken, while sweet dried cranberries enhance creamy dressings.
Balance Ingredients: Be mindful of the proportion of fruits and nuts to chicken. Shoot for a balance that enhances rather than overwhelms the main ingredient.
Consider Texture: Mix and match different types of nuts (e.g., soft walnuts vs. crunchy almonds) and fruits (e.g., juicy oranges vs. dried figs) to introduce a range of textures into the salad.
Season Wisely: Don't forget to season the salad appropriately. Ingredients like fresh herbs, citrus juices, and spices can enhance flavor.
Experiment: Don't be afraid to try unusual combinations or new ingredients. The culinary world is full of surprises, and your chicken salad could become a signature dish through trial and creativity.

Chicken Salad Troubleshooting Tips

Can You Freeze Chicken Salad?

Yes, you can freeze chicken salad, but there are a few key factors to consider before doing so to maintain its quality and taste. Chicken salad typically contains an ingredient mixture, including cooked chicken, yogurt, mayonnaise (or a combination of both), vegetables, and sometimes fruits or nuts, affecting how well the salad freezes.

Ingredients Matter: The primary component, chicken, freezes well. However, yogurt and mayonnaise do not freeze as effectively and can separate when thawed, resulting in a less appealing texture. To remedy this, make your chicken salad without any dressing before freezing, mixing it in after thawing.
Storage Technique: To freeze chicken salad, portion it into airtight containers or freezer bags, removing as much air as possible to prevent freezer burn. Label the containers with the date to keep track of freshness. Consuming frozen chicken salad within three months is best for optimal flavor.
Thawing: When ready to enjoy your frozen chicken salad, transfer it to the refrigerator to thaw slowly. Avoid using a microwave, as it can further alter the texture. After thawing, stir the salad well and adjust the seasoning or dressing to your preference before serving.
Texture Changes: Be prepared for some changes in texture after freezing and thawing. Vegetables may become slightly soggy, the creaminess of the mayonnaise might be affected, or yogurt might become grainy. Consider adding fresh ingredients or more dressing to revitalize the salad to combat this.

To sum it all up, while you can freeze chicken salad, be mindful of the ingredients and the potential changes in texture. With careful preparation, you can enjoy your chicken salad later without losing too much of its original charm!

How to Make Sure Chicken Salad Isn’t Watery

For the best results, ensure your chicken is cold when you mix the ingredients. If the chicken is still warm after cooking, it can cause the mayonnaise to separate, resulting in an over-oily consistency. Additionally, hot chicken can generate steam, introducing excess moisture into the mixture.

💭 Before you get started...

The Healthiest Meal Option

If you’re looking for a healthy meal option, chicken salad is a great choice, depending on how you prepare it. Using lean chicken and healthier binding agents and incorporating vegetables, fruits (dried or fresh), and nuts to boost its health appeal significantly can make all the difference in making this salad healthy. Being mindful of portions and understanding the nutritional components of the dish can also help you enjoy the beloved mixture as a satisfying and nourishing meal that perfectly aligns with your health goals.

So, the next time you're pondering lunch (or easy dinner) options, take out some leftover chicken to whip up a creative chicken salad that checks all the boxes for naturally gluten-free taste and health while redefining this timeless recipe to make it your own.

The following recipe is for my easy chicken salad with cranberries and walnuts. It’s our favorite twist to the traditional recipe for a healthy choice and a quick and delicious meal. Enjoy!

Thanks for reading to the end!

Where there’s a whisk, there’s always a way to enjoy it gluten-free…

Easy Chicken Salad with Cranberries & Walnuts

Gluten-Free + Corn-Free, Egg-Free, Grain-Free, Healthy Choices, Keto-Friendly, Low-Carb, Low-Fat, Pescatarian, Soy-Free

Transform your leftover rotisserie chicken into an easy chicken salad featuring cranberries and walnuts! This healthy recipe combines sweetness and crunch, using only a touch of gluten-free mayo with plain Greek yogurt for a creamy consistency while adding a boost of extra protein. Plus, it comes together in about 15 minutes, making it an ideal choice for the simplest meal prep imaginable!

Equipment

Medium Mixing Bowl
Cutting Board
Utensils (Cook's Knife, Measuring Cups and Spoons, Large Spoon, Whisk)
Utensils (Whisk, Measuring Cup and Spoons, Rubber Spatula)

Ingredients

For the dressing

▢ ½ cup plain Greek Yogurt

▢ ¼ cup gluten-free Mayonnaise

▢ 1 tablespoon Honey

▢ 2 teaspoons Dijon Mustard

▢ Salt and Pepper to taste if needed

For the chicken salad

▢ 2 cups rotisserie Chicken, chopped or shredded [1]

▢ ½ cup each of Celery, dried Cranberries, and Walnuts. Dice the celery small, and roughly chop the cranberries and walnuts

▢ ¼ cup Red Onion, finely chopped (optional)

Instructions

For the Dressing

Whisk the yogurt, mayonnaise, honey, and Dijon mustard in a medium bowl until blended. Taste and add salt and pepper if desired.

To Make the Salad

Next, add the chicken, celery, dried cranberries, and walnuts to the bowl with the dressing and toss gently to combine.

To Serve

Scoop the salad into Pita pockets, onto a croissant, in a wrap, on a bun, between slices of toasted bread with lettuce, or mound onto a bagel or crackers for a deliciously easy and quick lunch. For the healthiest possible version, serve on a bed of romaine lettuce or in Buttercrunch lettuce cups. [2]

Kitchen Notes:

The vibrant colors of cranberries and the rustic hues of walnuts create a visually appealing dish. A well-presented chicken salad can be even more inviting and appetizing, making it an excellent choice for gatherings or family meals.

Footnotes:

[1] I like to save rotisserie chicken breast for making chicken salad. Just remove the skin and chop or shred it for this recipe. It's a great way to use up chicken leftovers before they spoil. You could also use store-bought rotisserie chicken if you're short on time.

[2] If you have the time, once mixed, cover it and let it sit in the refrigerator for a few hours to allow all the flavors to absorb and develop. It's even better when eaten the next day!

Allow the Chicken to Cool

If you're cooking the chicken only to make this recipe, allow it to cool thoroughly before mixing it with the other ingredients.

Store in the Refrigerator

Once made, you can store this chicken salad covered in an airtight glass container in the refrigerator for 3-4 days. When serving, it's best served cold; it shouldn't sit at room temperature for more than two hours. Consider not freezing, or follow the tips above to ensure it maintains its quality and taste.

Enjoy the Recipe! Scroll to the end for the downloadable PDF, which you can print and save to your recipe binder.

L♥VE this recipe? Have you tweaked it to be over-the-top delicious? Have a question? Please let everyone know in the comments below! 😉 It’s super helpful for other readers and me.