Low-Fat Curry Chicken Salad


When it comes to lunch, sandwiches are a staple. I love all types of salads (egg, chicken, tuna, you name it!)…but I hate the ones that are drowned in high-calorie, high-fat mayonnaise. It’s okay to splurge sometimes, but for an everyday, healthy salad recipe, try using plain or Greek yogurt. It doesn’t taste quite the same, but it satisfies the craving. This chicken salad is inspired by Whole Foods’ curry chicken salad.

I’ve always been hesitant to use canned chicken, but my girlfriend tricked me once, and I never knew the difference! Rotisserie chicken works best, or leftover chicken breasts, but canned chicken breast (in water)  is a convenient low-calorie, low-fat, and lower-sodium option.

This salad works well with a variety of fresh fruits (grapes and apples) or dried fruits (cranberries, raisins, golden raisins, currants). As for nuts, walnuts, sliced almonds, and pecans are a great substitution.

Serve this salad as is, over mixed greens, or as a sandwich. Recently, I’ve been obsessed with the flatout Foldit-5 Grain Flax. Each flatbread has 90 calories, 15g of carbs (7 from fiber), less than 1 gram of sugar, and 7 grams of protein!

You really can’t mess up chicken salad, so be creative and add your own mix-ins! Enjoy:)

Serves 3

Prep time: 10 minutes

Nutrition information: Less than 200 calories per serving, doesn’t include bread


  • 1 7 oz. can premium chunk chicken breast in water
  • 1 cup seedless red grapes, sliced
  • 1 stalk celery, sliced
  • 2 green onions, sliced
  • 1/2 apple, chopped (I used a honey crisp)
  • 1/4 cup cashews
  • 1/3 cup Fage 2% plain Greek yogurt
  • 1 tablespoon lemon juice
  • 1-2 tablespoons curry powder
  • 1 teaspoon honey
  • 1/4 teaspoon Sriracha
  • 1/4 cup fresh parsley, chopped
  • Salt and pepper to taste


In a mixing bowl, toss together the chicken, grapes, celery, green onions, apple, cashews, and parsley. In a small bowl, whisk together yogurt, lemon juice, curry powder, honey, Sriracha, salt and pepper. Add to the chicken, and mix to combine. Refrigerate until ready to serve.



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