Low salt chicken salad greek yogurt is the creamy, protein packed lunch I keep coming back to every single week. I started making this recipe when Henry mentioned he wanted lighter lunches that still felt satisfying. After a few rounds of testing (and Isabella sneaking bites straight from the bowl), I knew this one was a keeper.
This healthy chicken salad recipe skips the excess sodium and relies on lemon, fresh herbs, and tangy Greek yogurt for all the flavor you need. It’s fresh, filling, and ready to eat in minutes once chilled. If you love simple low sodium meals, you’ll also want to try my low sodium Greek yogurt fruit bowl.
Why You Will Love This Recipe
- Quick to prep with only 15 minutes of hands on time
- Creamy texture from Greek yogurt without heavy mayo
- Loaded with protein from chicken and toasted nuts
- Only about 60 to 90 mg sodium per serving
- Perfect for meal prep, sandwiches, wraps, or salads
- Kid approved (trust me, Noah asks for seconds every time)
Simple Ingredients For Low Salt Chicken Salad
- 1 pound cooked chicken breast, cubed (about 3 cups)
- ¾ cup diced celery (about 3 large stalks)
- ¼ cup finely chopped red onion
- ¼ cup finely chopped fresh parsley or dill
- 1 cup raw or roasted unsalted pecans, almonds, or cashews
- ½ cup plain Greek yogurt (2% or higher fat)
- 2 tablespoons mayonnaise
- 1 teaspoon no-salt-added stone ground mustard
- 1 tablespoon fresh lemon juice
- 1 teaspoon apple cider vinegar or white wine vinegar
- ½ teaspoon lemon zest (optional)
- ¼ teaspoon garlic powder (not garlic salt)
- Ground black pepper, to taste
Swap the mayo for extra Greek yogurt if you want an even lighter dressing.
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Low-Sodium Healthy Chicken Salad
- Total Time: 2 hours 15 minutes
- Yield: 12 servings 1x
Description
This low-sodium healthy chicken salad is creamy, fresh and full of flavor without added salt. Greek yogurt keeps the dressing light, while lemon, black pepper, herbs and no-salt-added mustard provide plenty of flavor.
Ingredients
- 1 pound cooked chicken breast, cubed, about 3 cups
- 3/4 cup diced celery, about 3 large stalks
- 1/4 cup finely chopped red onion
- 1/4 cup finely chopped fresh parsley or dill
- 1 cup raw or roasted unsalted pecans, almonds or cashews
- 1/2 cup plain Greek yogurt with 2% or more fat
- 2 tablespoons mayonnaise
- 1 teaspoon no-salt-added stone-ground mustard
- 1 tablespoon fresh lemon juice
- 1 teaspoon apple cider vinegar or white wine vinegar
- 1/2 teaspoon lemon zest, optional
- 1/4 teaspoon garlic powder, not garlic salt
- Ground black pepper, to taste
- No added salt
Instructions
- Place the unsalted nuts in a dry skillet over low to medium heat. Toast for 3 to 5 minutes, stirring frequently, until lightly browned and fragrant.
- Transfer the nuts to a cutting board. Allow them to cool, then chop them roughly.
- In a large bowl, combine the chicken, celery, red onion, fresh herbs and toasted nuts.
- In a separate small bowl, mix the Greek yogurt, mayonnaise, no-salt-added mustard, lemon juice, vinegar, lemon zest, garlic powder and black pepper.
- Pour the dressing over the chicken mixture. Stir gently until everything is evenly coated.
- Taste the salad before adding anything else. For additional flavor without salt, add more lemon juice, black pepper, parsley, dill or garlic powder.
- Cover and refrigerate for at least 2 hours. The flavor improves as the salad chills.
- Serve over leafy greens, with quinoa or brown rice, or in a sandwich made with low-sodium bread.
Notes
Recommended Low-Sodium Products
Chicken: Use fresh chicken breast cooked at home without salt. Check that the package does not say “enhanced,” “seasoned,” “injected with solution” or “contains broth.” Avoid rotisserie chicken, deli chicken and regular canned chicken because they can contain much more sodium.
Mustard: Organicville No Added Salt Stone Ground Mustard.
Mayonnaise: Hellmann’s Real Mayonnaise contains approximately 90 mg sodium per tablespoon. Use only 2 tablespoons for the full recipe.
Greek yogurt: FAGE Total 2% Plain Greek Yogurt or another plain yogurt with a similar low sodium level.
Nuts: NOW Real Food Raw and Unsalted Pecans, which contain 0 mg sodium per labeled serving. Plain unsalted almonds or cashews also work.
Product formulas can differ between countries, so always check the current Nutrition Facts label.
Storage
Store the chicken salad in an airtight container in the refrigerator for up to 4 days. Do not leave it at room temperature for an extended period.
Freezing is not recommended because the yogurt dressing and fresh vegetables may separate or become watery after thawing.
Nutrition Disclaimer
The nutritional values are estimates. The exact sodium level depends on the chicken and packaged products used.
- Prep Time: 15 minutes
- Category: Salad
- Method: Tossed
- Cuisine: American
Nutrition
- Serving Size: Approximately 1/2 cup
- Calories: 168
- Sodium: 75
- Fat: 14
- Carbohydrates: 3
- Protein: 9
How To Make Greek Yogurt Chicken Salad
Toast the Nuts
Place the unsalted nuts in a dry skillet over low to medium heat. Toast for 3 to 5 minutes, stirring often, until lightly browned and fragrant. Let them cool, then chop roughly.
Mix the Salad
In a large bowl, combine the chicken, celery, red onion, fresh herbs, and toasted nuts.
Make the Dressing
In a small bowl, whisk together the Greek yogurt, mayonnaise, mustard, lemon juice, vinegar, lemon zest, garlic powder, and black pepper.
Combine and Chill
Pour the dressing over the chicken mixture and stir gently until everything is evenly coated. Taste before adding anything else. For more flavor without salt, add extra lemon juice, pepper, or herbs.
Cover and refrigerate for at least 2 hours. The flavors get better as it chills.
Serve over leafy greens, with quinoa or brown rice, or in a sandwich on low sodium bread.
Storage and Reheating
Store in an airtight container in the refrigerator for up to 4 days. Don’t leave it at room temperature for too long.
Freezing is not recommended because the yogurt dressing and fresh vegetables may separate or become watery after thawing.
Fun Ways To Serve This Low Salt Chicken Salad
- Scoop it into butter lettuce cups for a light lunch
- Spread it on toast with sliced avocado
- Roll it up in a whole wheat tortilla with crunchy veggies
- Top a bed of mixed greens for a filling dinner salad
Ever tried adding diced apple or dried cranberries? It adds a sweet crunch that pairs perfectly with the tangy dressing.
Frequently Asked Questions About Low Salt Chicken Salad Greek Yogurt
Is This Chicken Salad Really Low In Sodium?
Yes! When made with unsalted chicken, unsalted nuts, and no-salt-added mustard, each serving contains roughly 60 to 90 mg sodium. Always check your product labels because formulas can vary.
Can I Make This Chicken Salad Ahead Of Time?
Absolutely. Prepare it up to 2 days in advance and keep it refrigerated. The flavor actually improves overnight.
How Long Does Low Sodium Chicken Salad Last?
It keeps well in an airtight container in the refrigerator for up to 4 days.
What Can I Use Instead Of Mayonnaise?
Replace the mayo with extra Greek yogurt for an even lighter version. The salad stays creamy and tangy without it.
Recipes You May Like
- Low Sodium High Protein Snacks for more heart friendly ideas
- Low Salt High Protein Breakfast Ideas to start your morning right
- Low Salt Tuna Cucumber Bites for another easy low sodium lunch
Time To Make Your Own Low Salt Chicken Salad
This Greek yogurt chicken salad is one of those recipes that makes eating low sodium feel easy and actually delicious. It comes together fast, keeps well for meal prep, and the whole family loves it.
Give it a try this week and let me know how it turns out! Tag me on Instagram so I can see your version. Don’t forget to save this recipe to Pinterest for later.
