A lightened up version of a classic! White meat chicken tossed in a creamy dressing with grapes, apples, golden raisins, celery, toasted walnuts and herbs. Perfect to pile on top of a mixed greens salad, serve between two slices of bread or eat with crackers. This salad is low in fat, rich in protein and will soon be your new best friend for weekday lunches!
Chicken Waldorf Salad has always been one of my favorites, but I always refrain from ordering it out because it tends to be a very mayo-laden salad. I’ve even heard of restaurants adding buttermilk to the recipe to enhance the creaminess. WHAT? Fortunately, this is not a page out of Southern Living magazine and I am here to provide nutritious alternatives to ALL THINGS 😉
I LOVE it as a salad topper, as it almost replaces the need for a dressing, especially with a little added lemon juice and olive oil. I also thoroughly enjoyed it inside a whole-wheat wrap combined with spinach, cucumbers and a smear of hummus. It’s also ideal for that 3PM snack craving when all you REALLY feel like having is a massive cookie and latte from Starbucks, but what your body is actually craving is some lean protein (check), fresh fruit (check) and crackers (as a mode of transportation for the chicken salad, of course).
I just love the fresh, fruity flavor and crunch-factor. It’s also a great recipe to use for leftover chicken, cubed or shredded. It can stay fresh refrigerated for ~3 days, however if you are as big of a fan as I am, a survival time of 3 days is a stretch.
Summer is basically made for lightened-up, fresh, fruity salads. And the occasional poolside margarita.
Lightened Up Chicken Waldorf Salad
- 1.25 lbs boneless, skinless chicken breast – sub for rotisserie chicken, skin removed
- 1 cup red grapes, halved
- 1/2 apple (variety of choice), chopped
- 1/4 cup golden raisins
- 1 whole stalk of celery, finely chopped
- 1/2 cup chopped walnuts, toasted (directions below)
- 1/2 cup (4 ounces) fat-free plain yogurt
- 3 tbsp. light mayonnaise
- 1 tsp red wine vinegar
- 2 tsp honey
- Salt and pepper to taste
- Fresh herbs: ~1-2 tbsp each of chives and tarragon, chopped
- Place the chicken in a large pot filled ~2/3rds of the way with water. Bring to a boil and reduce to medium heat. Cover the pan and simmer until the chicken is no longer pink (165 degrees F), roughly ~15-20 minutes. Transfer to a cutting board to let cool.
- Preheat oven to 350 degrees F. Spread walnuts in an even layer on a baking sheet. Bake for 8 minutes. Set aside.
- In the meantime, chop your fruits, celery and herbs. Add to a large bowl.
- In a separate medium-sized bowl, whisk yogurt, mayo, red wine vinegar, honey and a dash of salt & pepper until well-combined.
- Once chicken is cool enough to handle, either cut into small cubes or shred using two forks. Transfer to large bowl to be combined with fruits. Toss in cooled walnuts.
- Pour dressing into large bowl over all ingredients. Stir well until all components are evenly coated with dressing. Serve!
Nutrition Facts per Serving (~1 cup; 1/6th of entire recipe)
Calories: 229; Total Fat: 7.5 gm; Saturated Fat: 1 gm; Cholesterol: 58 mg; Sodium: 175 mg; Carbohydrates: 17 gm; Fiber: 2 gm; Sugar: 14 gm; Protein: 24 gm