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Enjoy This Healthy Take on Everyone's Favorite Chicken Salad

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Enjoy on a sandwich with nice, grainy wheat bread and lots of fresh, crisp leaf lettuce, with sides of carrot and celery sticks and baked chips or a container of yogurt. Or, enjoy a larger portion of this salad as an entree on a bed of crisp romaine lettuce and other salad greens. When summer tomatoes arrive, serve in a vine-ripened tomato you have hollowed out, along with a green salad and a fruit salad to round out a perfect “salad plate.”


  • 3 cups cooked, diced chicken breast (grilled chicken is best)
  • 1 1/2 cups celery, diced
  • 1/2 cup scallions, diced
  • 1/4 cup fresh parsley, minced
  • 1 cup water chestnuts, diced
  • 1 apple, diced
  • 2 Tbsp. wholegrain mustard
  • 1/2 cup low-fat buttermilk
  • 2 1/2 Tbsp. light mayonnaise
  • 2 1/2 Tbsp. plain nonfat yogurt
  • 1 1/2 Tbsp. lemon juice
  • Pinch of salt
  • Freshly ground black pepper, to taste


  1. Mix first six ingredients together and set aside. 
  2. Mix remaining ingredients in a separate bowl and add to chicken mixture.

Yield:  15 servings

Nutritional Analysis (per serving):
Calories: 78
Protein: 11 g
Total Fat: 1 g
Saturated Fat: 0 g
Cholesterol: 26 mg
Fiber: 1 g
Sodium: 104 mg

Recipe provided by Kathy Duran-Thal, RD, Cooper Wellness