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A Skinny Chicken Salad Recipe

Updated on March 19, 2013
A Skinny Chicken Salad Sandwich
A Skinny Chicken Salad Sandwich | Source

A Low Fat and Low Calorie Chicken Salad

Today many people are lacking the very important skill of cooking homemade and home prepared meals for their families and instead are eating out at fast food chains or franchise restaurants that fill meals with a high amount of fat and unnecessary and/or unwanted calories. When people lean toward convenience in life, they are sacrificing their health, creating health problems that could very easily be avoided. When people eat meals that are low calorie, they are able to eat more, making themselves feel full for a longer period of time. When one eats meals with lower fat content they are consuming healthier calories that are packed full of nutrients, vitamins, minerals, and fiber. This skinny chicken salad recipe is designed to keep one full for long periods of time provide a large range of nutrients with low amounts of fat and calories. With only 132 calories per serving this recipe provides one with 20g of protein, 3g of fiber, and only 2g of fat and only 8g of carbohydrates. This recipe Is also very high in vitamins A, C, B12 and B6, and has no saturated fat nor trans fat. This recipe is not only healthy, but it is delicious as well. The plain Greek yogurt provides a creamy flavor and texture that one would expect in a chicken salad while keeping it low calorie with a low fat content. The vegetables give the salad a cool, flavorful crunch with every bite. The chicken packs the salad full of delicious and good protein keeping one full and satisfied for hours. This recipe takes only 20 minutes to prepare and mix and makes six servings. This recipe is designed for those who always lean toward convenience for meals but no longer wish to sacrifice health or good tasting food. Low calorie and low fat foods do not have to be bland and boring, one can make and eat a skinny chicken salad packed with flavor and filled with nutrients without sacrificing time, health, or money.

Cook Time

Prep time: 20 min
Ready in: 20 min
Yields: Makes 6 servings


  • 2 cups Chicken Breast, Chopped
  • 1/2 cup Plain, Nonfat Greek Yogurt
  • 1 cup Green peas
  • 1/2 Green Bell Pepper
  • 1/2 Cucumber
  • 2 small Tomatoes
  • 1 small Onion
  • 4 small stalks Celery
  • 3 cloves Garlic
  • dash Sea Salt
  • dash Black pepper


  1. Cook chicken breast (I cook mine on a Foreman grill).
  2. Finely chop 2 cups of chicken breast and put in a large bowl.
  3. Add 1 cup of green peas (frozen/thawed green peas were used in this recipe to reduce the sodium content).
  4. Add 1/2 finely chopped green bell pepper.
  5. Add 1 small finely chopped onion.
  6. Add 4 small finely chopped stacks of celery.
  7. Add 2 small chopped tomatoes.
  8. Add 1/2 chopped cucumber.
  9. Add 1/2 cup plain, nonfat Greek yogurt (Green Mountain Creamy all natural plain nonfat Greek yogurt was used in this recipe).
  10. Mix all ingredients very well.
  11. Either eat plain as a side dish, appetizer, snack, or make it into a sandwich to eat as a complete meal. However you eat it, you are bound to enjoy it!
Chop Chicken (2 cups).
Chop Chicken (2 cups). | Source
Add 1 cup of green peas.
Add 1 cup of green peas. | Source
Add 1/2 green bell pepper (chopped).
Add 1/2 green bell pepper (chopped). | Source
Add 1 small onion (chopped).
Add 1 small onion (chopped). | Source
Add 4 small celery stalks (chopped).
Add 4 small celery stalks (chopped). | Source
Add 2 small tomatoes (chopped).
Add 2 small tomatoes (chopped). | Source
Add 1/2 cucumber (chopped)
Add 1/2 cucumber (chopped) | Source
Add 1/2 cup of plain, nonfat Greek yogurt (also add garlic, salt and pepper to taste).
Add 1/2 cup of plain, nonfat Greek yogurt (also add garlic, salt and pepper to taste). | Source
Mix together well.
Mix together well. | Source
Enjoy as a sandwich or eat it plain, this skinny chicken salad is good either way!
Enjoy as a sandwich or eat it plain, this skinny chicken salad is good either way! | Source
Nutrition Facts
Serving size: 183 grams
Calories 132
Calories from Fat18
% Daily Value *
Fat 2 g3%
Saturated fat 0 g
Unsaturated fat 0 g
Carbohydrates 9 g3%
Sugar 5 g
Fiber 3 g12%
Protein 20 g40%
Cholesterol 43 mg14%
Sodium 256 mg11%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Benefits of Low Fat and Lower Calorie Diets

  • Achieving and Maintaining a Healthy Weight: foods that are lower in fats are also lower in calories which means they are healthier for one to consume. Foods that are lower in fat allow one to eat more and become full keeping one satisfied for longer periods of time and ultimately aiding in the process of losing and/or maintaining ones weight.

  • Preventing Heart Disease: a diet that consists of too much fat, especiallysaturated and trans fats are known to contributes to the development of heart disease. One who avoids saturated and trans fats and consumes lower amounts of good fats such as olive oil, avocado, fish, and lean chicken breast are not only consuming high amounts of protein but are lower ones risk of developing heart disease in the future.

  • Feeling Full: foods that are low fat are also low calorie which enables one to be able to eat a larger portion of the low calorie food (in comparison to higher calorie foods). When one consumes more foods that are lower calorie they are not only benefiting by staying full for longer but one is benefiting oneself by staying healthier for longer as well.

  • More Nutritional Value: low calorie foods hold a higher nutritional value because these meals and diets tend to consist of more vegetables and proteins and less fat and carbohydrates.

  • Achieving Better Overall Health: the consumption of lower-calorie foods leads one to good weight management (or aids one in weight loss). “According to the American Heart Association, people who are not obese have less risk of heart disease, hypertension and diabetes and a higher energy level as they age. They are also less at risk for bone and joint pain. As a secondary outcome, people with fewer health risks tend to have a higher quality of life and lower projected health-care costs” (


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    • Mhatter99 profile image

      Martin Kloess 5 years ago from San Francisco

      I can go for this.

    • Mommymay profile image

      Heather May 5 years ago from Ohio

      Looks pretty good...I may have to try this with veggie chicken!

    • robotmonster profile image

      robotmonster 5 years ago from San Francisco

      Nice recipe, looks yummy and healthy too!