Chicken Salad with Grapes and Pecans
Chicken salad is one of my all-time favorite lunches. When I was in middle school, I had a friend whose mom packed him an amazing chicken salad every day complete with Club crackers for dipping. I often traded my cafeteria lunch with him due to how much I loved his mom's chicken salad. My mom taught me to make her version of chicken salad; it was one of the first dishes I learned to make on my own.
Now as a dietitian, chicken salad is still one of my favorite go-to meal prep lunches! I’m excited to share with you my Chicken Salad with Grapes and Pecans recipe. This chicken salad not only tastes delicious, but is actually healthier than most recipes due to swapping in light mayo. Check out the ingredients and their health benefits:
Chicken: The base of our salad, chicken, is a fantastic lean protein. Protein is essential for muscle repair and growth, and it helps keep you full longer, making it an important component for those trying to improve their diet. Shredded chicken is super versatile and easy to prepare, ensuring that this salad is convenient.
Light Mayo: By using light mayo, we reduce the overall fat content of the salad without sacrificing the creamy texture we love. It’s a simple swap for me!
Lemon Juice: Fresh lemon juice adds brightness to the chicken salad, enhancing the flavors of the other ingredients. It’s also a great source of vitamin C, an important antioxidant.
Dijon Mustard: This is an optional ingredient, however it brings a nice tang to the salad.
Celery: Celery adds a delightful crunch to the chicken salad to add contrasting textures. We aren't using a lot here, however celery in general is also a good source of dietary fiber - essential for digestive health.
Grapes: I love adding grapes into my chicken salad for a burst of sweetness and juiciness. Grapes are rich in antioxidants, particularly flavonoids, which are beneficial for heart health. They also provide vitamins C and K and are a good source of hydration due to their high water content. I am a big fan of a sweet fruit element in chicken salad!
Pecans: Pecans are full of healthy fats, which are crucial for keeping you full and satiated. Plus, these buttery nuts give the salad a wonderful nutty flavor and a satisfying crunch. Feel free to replace with any nut of your choice! I often use walnuts because of their heart healthy Omega 3 fatty acids.
Dill: Dried dill not only adds a hint of fresh, herby flavor but also offers several health benefits. Dill is known for its antioxidant properties and can aid in digestion, making it a great addition to this salad. I like to use dried because it's always in my pantry!
My Chicken Salad with Grapes and Pecans is high in protein from the chicken and healthy fats from mayo and pecans. In order to make a well rounded lunch, we need to add some healthy carbs! I always recommend choosing higher fiber carbs (AKA complex carbs) whenever possible. This chicken salad would pair nicely with some whole grain crackers, whole wheat bread, or a whole wheat wrap. Here are some great sandwich/wrap fillings that pair well with this Chicken Salad with Grapes and Pecans:
- Lettuce, Spring Mix, Arugula, Spinach, etc.
- Tomato slices
- Cheese: I suggest mozzarella, gouda, or provolone
- Pickles if you like them
Try my healthy, high protein Chicken Salad with Grapes and Pecans. Buttery pecans and juicy grapes create a light and nutritious meal perfect for meal prep. Try it with crackers, in a sandwich or wrap, or over a bed of greens.
- 1 lb boneless, skinless chicken breasts, cooked and shredded (about 2 cups)
- 1/4 cup light mayo
- 2 tbsp lemon juice
- 1 tsp dijon mustard
- 1 stalk celery, diced finely
- 1/3 cup red or green grapes, quartered
- 1/4 cup walnuts, chopped
- 1 tsp dried dill
- Salt and pepper to taste
- Cook your chicken first, or use rotisserie chicken. I like to poach my chicken breasts. Heat a small pot on the stove with enough water to cover the chicken breasts. I add a couple teaspoons of chicken buillon and a lemon slice along with a generous amount of salt to season the chicken. When water is simmering, add the chicken breasts and cook until the internal temperature reaches 165 F. This takes about 10-15 mins. When chicken is done, let rest for at least 5 minutes. Then using a mixer or two forks, shred the chicken.
- Combine all ingredients together. Taste for seasoning and adjust as needed.
- Store in the fridge for up to 5 days.
Hey there, I’m Lee! As a registered dietitian, I’m passionate about creating easy, nutritious recipes that inspire a balanced approach to eating. I love to experiment with new dishes in the kitchen and am a true chocolate enthusiast. I aim to demystify nutrition misinformation and share recipes that nourish your body and soul. Join me on this journey to make healthy eating simple, enjoyable, and delicious!
