Imagine you’re at your desk, looking at the clock, and your stomach is growling. Instead of grabbing an unhealthy snack, you grab a container of tasty, protein-rich chicken salad. And it’s mayo-free. This is your dream, and it’s now within reach.
Finding healthy, low-calorie meals that taste great is key for me. That’s why I’m excited to share this amazing chicken salad without mayo recipe. It’s ideal for a healthy lunch or a weight loss meal prep. It’s going to become a favorite in your kitchen.
Table of Contents
Introduction: Healthy and Delicious Mayo-Free Chicken Salad
Chicken salad is a favorite for lunch, but it often has too much mayonnaise. This healthy chicken salad recipe uses honey mustard vinaigrette instead. It’s a no mayo chicken salad that’s low in calories and high in protein. Plus, it’s full of nutrients from the added vegetables.
Benefits of a Low-Calorie, No-Mayo Chicken Salad
Choosing a mayo-free chicken salad has many advantages:
- It helps with weight loss: With only 374 calories per serving, it’s great for managing your weight.
- It keeps you full: The lean protein from the chicken and fiber from the veggies make you feel satisfied.
- It’s easy to prepare: This high protein chicken salad can be made ahead and lasts up to 4 days. It’s perfect for busy days.
By using a lighter vinaigrette instead of mayo, this recipe is healthier but still tastes great.
This recipe is quick to make, taking less than 10 minutes. You can enjoy it on its own, in a sandwich, or on a bed of greens.
Ingredients: Key Components for a Flavorful Chicken Salad
Making a tasty chicken salad without mayonnaise is all about using fresh, healthy ingredients. This no mayo chicken salad recipe combines flavors and textures for a satisfying dish. It’s both healthy and delicious.
The base of this salad is shredded chicken breasts, packed with protein. For a crunchy touch, we’ve added diced celery and red onion. Sweet dried cranberries and kale slaw add a burst of flavor and nutrition.
The dressing, a honey mustard vinaigrette, is the star. It’s made with olive oil, apple cider vinegar, Dijon mustard, and honey. This dressing brings all the ingredients together, creating a perfect balance of taste.
With these ingredients, you can make a chicken salad that’s not only tasty but also low in calories and high in nutrients. It’s a great choice for those looking for a healthier salad option.
Here’s a breakdown of the costs for this low-calorie chicken salad without mayo recipe:
| Ingredient | Cost |
|---|---|
| Chicken (10 ounces) | $4.59 |
| Cottage cheese (¾ cup) | $0.93 |
| Lemon (1 tablespoon) | $0.12 |
| Honey (1 teaspoon) | $0.10 |
| Salt (½ teaspoon) | $0.01 |
| Garlic powder (½ teaspoon) | $0.02 |
| Paprika (½ teaspoon) | $0.08 |
| Cayenne pepper (⅛ teaspoon) | $0.01 |
| Black pepper (¼ teaspoon) | $0.03 |
| Nutmeg (1/16 teaspoon) | $0.02 |
| Onion (¼ cup) | $0.25 |
| Celery (½ cup) | $0.28 |
| Total Cost | $6.44 |
This no mayo chicken salad recipe has 22 grams of protein per serving. It also provides 6% of the daily iron, making it a nutritious choice for those trying to lose weight.
Preparing the Honey Mustard Vinaigrette
The no mayo chicken salad shines thanks to the honey mustard vinaigrette. This dressing brings moisture and flavor without the calories of mayonnaise. Here’s how to make a batch that will make your chicken salad dressing stand out.
Step-by-Step Instructions for the Dressing
To create the honey mustard vinaigrette, you’ll need a few basic ingredients:
- 1/4 cup of honey
- 3 tablespoons of Dijon mustard
- 1 tablespoon of whole-grain mustard
- Juice and rind of 1 lemon
- 2 cloves of crushed garlic
- 2 tablespoons of olive oil
- 1 tablespoon of dried oregano
- Salt and pepper to taste
In a small bowl, mix the honey, mustards, lemon juice and zest, garlic, and oregano until smooth. Slowly add the olive oil while whisking to mix well. Season with salt and pepper as needed.
This honey mustard vinaigrette can be made ahead and kept in the fridge for up to a week. It’s great for your no mayo chicken salad. Just drizzle it over the chicken and your favorite ingredients when you’re ready to serve.
The recipe makes about 1 cup of honey mustard vinaigrette, enough for 6 servings of no mayo chicken salad. You can adjust the amounts or try different flavors like garlic, lemon, or Greek yogurt.
Assembling the Chicken Salad Without Mayo
Making a tasty no mayo chicken salad is easy with this recipe. The secret is the honey mustard vinaigrette. It’s tangy and holds everything together perfectly.
To make your how to make chicken salad without mayo, just follow these steps:
- In a big bowl, mix the shredded chicken, diced onion, celery, dried cranberries, and optional kale slaw.
- Then, pour the honey mustard vinaigrette over it and toss gently until it’s all coated.
- The vinaigrette acts as a binder, keeping the no mayo chicken salad recipe together without mayo.
This salad is full of flavor and texture. It’s great for a light lunch or a healthy snack. The mix of chicken, veggies, and tangy dressing is amazing.
| Ingredient | Quantity |
|---|---|
| Cooked Chicken, Shredded | 3 cups |
| Thinly Sliced Celery | 3/4 cup |
| Thinly Sliced Green Onions | 1/3 cup |
| Halved Red Seedless Grapes | 1 cup |
| Sliced Toasted Almonds | 1/2 cup |
| Finely Chopped Parsley (optional) | 1/4 cup |
This no mayo chicken salad recipe is very flexible. You can change the ingredients to fit your taste and diet. Enjoy making and eating your how to make chicken salad without mayo!
Cooking and Shredding the Chicken
To make a tasty chicken salad without mayo, start with well-cooked and shredded chicken. You can bake, grill, or poach the chicken. The goal is to get it to 165°F inside.
After cooking, use two forks to shred the chicken into small pieces. Or, use a stand mixer with the paddle to shred it fast and evenly. This makes the salad smooth and quick to prepare.
Tips for Perfectly Cooked and Shredded Chicken
- Bake the chicken breasts at 400°F for 20-25 minutes, or until they reach an internal temperature of 165°F.
- Grill the chicken over medium-high heat for 6-8 minutes per side, or until the internal temperature reaches 165°F.
- Poach the chicken in simmering water or broth for 12-15 minutes, or until the internal temperature reaches 165°F.
- Use two forks to shred the cooked chicken into bite-sized pieces, ensuring an even texture.
- Alternatively, use a stand mixer with the paddle attachment to quickly and evenly shred the chicken.
With the chicken ready, you’re almost there to make a low-calorie chicken salad without mayo. Now, mix the chicken with your favorite ingredients and the tasty honey mustard vinaigrette.
Customizing Your Chicken Salad Without Mayo
This customizable chicken salad without mayo recipe is amazing because you can make it your own. The basic recipe is tasty, but you can add your own twist. Try different mix-ins and seasonings to create your own chicken salad without mayo variations.
Change the amount of onion, celery, or dried cranberries to your liking. The honey mustard vinaigrette is a great base for adding new flavors. Add chopped apples, grapes, nuts, or fresh herbs like dill or parsley for extra taste and texture.
- Swap out the celery for diced cucumber or bell peppers for a crunchy twist.
- Sprinkle in toasted almond slivers or chopped pecans for a nutty crunch.
- Stir in a handful of dried cherries or blueberries for a touch of sweetness.
- Garnish with fresh chives or sprigs of thyme for a herbal aroma.
There are countless ways to customizing your chicken salad without mayo. Try different combinations to find the perfect flavor for you. The most important thing is to have fun and make it your own!
“The beauty of this chicken salad recipe is that it’s a blank canvas waiting to be personalized. Let your creativity shine and make it your own!”
Chicken Salad Without Mayo: A Versatile and Nutritious Option
The chicken salad without mayo is great for many meals and snacks. It’s a nutritious chicken salad that’s perfect for a healthy lunch or as a snack. It’s high in protein and low in calories, making it good for weight loss.
This chicken salad without mayo is easy to make and lasts a long time. It’s perfect for meal prep. You can make a batch on the weekend and enjoy it all week.
| Chicken Salad Variation | Protein per Serving | Vitamin/Mineral Content |
|---|---|---|
| Avocado Chicken Salad | 21g per ½ cup | – |
| Pimento Cheese Chicken Salad | 21g per ⅓ cup | 25% DV Vitamin C per ⅓ cup, 22% DV calcium per ⅓ cup |
| Basil Balsamic Chicken Salad | 21g per ½ cup | 13% DV Vitamin C per ½ cup, 12% DV potassium per ½ cup |
| Buffalo Chicken Salad | 22g per ½ cup | 10% DV calcium per ½ cup |
| Hummus Chicken Salad | 17g per ½ cup | 18% DV Vitamin C per ½ cup, 11% DV iron per ½ cup |
| Chopped Chicken Salad with Sesame Cilantro Dressing | 22g per 1 cup | 58% DV Vitamin C per 1 cup |
| Classic Deli Chicken Salad without Mayo | 22g per ½ cup | – |
By mixing Greek yogurt, lemon juice, and spices, you can make a tasty nutritious chicken salad. You can also add your favorite ingredients like grapes and herbs.
This versatile chicken salad is perfect for any meal. It’s a great choice for anyone looking to improve their health.
Meal Prep and Storage Guidelines
This meal prep chicken salad without mayo recipe is great for meal prep. It stays fresh in an airtight container in the fridge for up to 5 days. It’s perfect for lunches like sandwiches, wraps, or snack plates all week.
Keeping Your No-Mayo Chicken Salad Fresh
To keep your chicken salad without mayo fresh, keep it cold. Don’t let it sit at room temperature for more than 2 hours. The vinaigrette dressing keeps the salad’s texture and flavor, unlike mayo-based salads that can get watery.
| Nutrition Facts | Per Serving |
|---|---|
| Calories | 408 kcal |
| Carbohydrates | 26 g |
| Protein | 23 g |
| Fat | 24 g |
| Saturated Fat | 4 g |
| Polyunsaturated Fat | 3 g |
| Monounsaturated Fat | 16 g |
| Cholesterol | 66 mg |
| Sodium | 767 mg |
| Potassium | 337 mg |
| Fiber | 2 g |
| Sugar | 21 g |
| Vitamin A | 241 IU |
| Vitamin C | 8 mg |
| Calcium | 38 mg |
| Iron | 2 mg |
For extra flavor and nutrition, add ¼ cup of almonds or ½ cup of diced apples or sliced grapes. Store the salad in airtight containers in the fridge for the best taste and convenience.
Using a rotisserie chicken makes this recipe quick and easy. This chicken salad without mayo is gluten-free, dairy-free, and nut-free. It’s a great choice for many diets.
Serving Suggestions: Endless Possibilities
The chicken salad you’ve made without mayo is super versatile. You can make it the main dish or add it to your favorite meals. It’s a great way to add protein and flavor to your dishes.
Salad Topping
Start your day with a healthy breakfast. Top fresh greens or crisp lettuce with your chicken salad. It’s a mix of tender chicken, crunchy veggies, and tangy honey mustard vinaigrette.
Sandwich or Wrap
Make your lunch better by using the chicken salad. Put it between whole grain bread or in a tortilla or lettuce leaf. Add tomatoes, avocado, or sprouts for extra flavor.
Dip with Veggies or Crackers
For a quick snack, use the chicken salad as a dip. Try it with celery, carrots, or cucumber slices. Or, use whole grain crackers for a protein-rich snack.
Stuffed Tomatoes or Avocado
Make your meal look fancy by filling tomatoes or avocado halves with the chicken salad. It’s a nutritious and visually appealing choice.
There are so many ways to serve this tasty chicken salad without mayo. Try different combinations and enjoy the convenience and taste it adds to your meals and snacks.
| Serving Suggestion | Description |
|---|---|
| Salad Topping | Top a bed of greens or lettuce with the chicken salad for a nutritious and satisfying meal. |
| Sandwich or Wrap | Spread the chicken salad between slices of whole grain bread or wrap it in a tortilla or lettuce leaf. |
| Dip with Veggies or Crackers | Serve the chicken salad as a dip with crunchy vegetables or whole grain crackers. |
| Stuffed Tomatoes or Avocado | Scoop the chicken salad into halved tomatoes or avocado halves for a visually appealing and nutritious option. |
These are just a few ideas for enjoying your mayo-free chicken salad. Be creative and find more ways to use it in your meals and snacks.
Nutrition Facts and Health Benefits
This chicken salad without mayo is tasty and good for those trying to lose weight. It has 408 calories and 23g of protein. This makes it a filling and nutritious choice for the day.
Choosing a vinaigrette dressing instead of mayo cuts down on fat and calories. The chicken and veggies add vitamins and minerals. It’s perfect for meal prep and a healthy part of your weight loss plan.
Why This Recipe is Good for Weight Loss
- Low in calories at just 227 kcal per serving
- High in protein with 41.4g per serving, which can help keep you feeling full
- Low in carbohydrates at 9.9g per serving, making it a great option for low-carb diets
- Minimal fat content, with only 5.1g per serving and just 1g of saturated fat
- Provides a good source of dietary fiber at 0.7g per serving
- Relatively low in sodium at 1,357mg per serving
| Nutrition Information (per serving) | Amount |
|---|---|
| Calories | 227kcal |
| Carbohydrates | 9.9g |
| Protein | 41.4g |
| Fat | 5.1g |
| Saturated Fat | 1g |
| Sodium | 1,357mg |
| Fiber | 0.7g |
| Sugar | 7.2g |
Choosing this chicken salad without mayo recipe is a smart move for your weight loss goals. It’s full of nutrients and low in calories. It’s a great choice for a healthy, balanced diet.
Conclusion
This mayo-free chicken salad recipe is a tasty and healthy choice. It uses a honey mustard vinaigrette instead of mayonnaise. This makes it lower in calories and higher in protein, perfect for those watching their weight.
This low-calorie chicken salad is easy to make and packed with nutrients. It’s great for a post-workout meal, a light lunch, or a filling dinner. It offers a mix of nutrients and flavor that keeps you feeling good.
Try this mayo-free chicken salad recipe for a healthier eating experience. It’s a step towards a balanced diet that supports your health and weight loss goals. Dive into the world of healthier eating with this versatile and nutritious dish today!
FAQ
What are the main ingredients in this chicken salad recipe?
This chicken salad recipe includes cooked, shredded chicken, diced red onion, and celery. It also has dried cranberries and an optional kale slaw. The dressing is a honey mustard vinaigrette made with olive oil, apple cider vinegar, and spices.
How does this chicken salad differ from traditional versions?
This chicken salad uses a honey mustard vinaigrette instead of mayonnaise. This makes it healthier and lower in calories than traditional mayo-based chicken salads.
What are the key benefits of this chicken salad without mayo?
This chicken salad is high in protein and low in fat. It’s also easy to prepare for a balanced lunch or snack. It supports weight loss goals with its low-calorie profile and nutritious ingredients.
How do you make the honey mustard vinaigrette for this recipe?
To make the honey mustard vinaigrette, whisk together olive oil, apple cider vinegar, and Dijon mustard. Add honey, garlic powder, paprika, salt, and pepper. This dressing can be made ahead and stored in the fridge until ready to use.
Can you customize this chicken salad recipe?
Yes, this chicken salad recipe is very versatile. You can add chopped apples, grapes, nuts, or fresh herbs like dill or parsley. Adjust the amount of onion, celery, or dried cranberries to your liking.
How long does this chicken salad without mayo last for meal prep?
This chicken salad can be stored in an airtight container in the fridge for up to 5 days. The vinaigrette-based dressing keeps the salad fresh and flavorful, unlike mayo-based versions that can become watery.
How can you serve this chicken salad without mayo?
You can serve this chicken salad in many ways. Try it on a bed of greens or lettuce for a light, protein-packed salad. Or, scoop it onto whole grain bread or wraps for a satisfying sandwich. It’s also great on its own as a snack with crackers or crunchy vegetables.
What are the nutrition facts and health benefits of this chicken salad?
This chicken salad is a great choice for weight loss, with just 408 calories per serving and 23g of protein. The vinaigrette-based dressing reduces fat and calories. The added vegetables and high-protein chicken provide essential nutrients.