healthy waldorf chicken salad

Healthy Waldorf Chicken Salad, an easy gluten-free lunch that is high protein but under 300 calories! It has celery, apples, walnuts and poached chicken breast in a creamy Greek yogurt dressing.

note: I originally shared this recipe on September 28th 2011. I have updated the images and some of the text today. 

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After apple picking last weekend with our neighbors, I am left with a half bushel of apples and a whole load of recipes I want to make with them. One of the top recipes on my list to make with the apples was this Healthy Waldorf Chicken Salad, which is one of my all time favorite recipes from the Best of Healthy Seasonal Recipes list.

This version of Chicken Waldorf Salad is super easy and healthy because it is basically just poached chicken stirred into yogurt dressing with heart healthy walnuts, celery and apples. So basic, but so darn tasty! I love it for lunch because it is high in protein and fiber so it really fills me up but each serving is under 300 calories!

If you’re not familiar, Waldorf salad is a classic creamy salad of apples, celery and walnuts. It originated over a hundred years ago at the Waldorf Hotel in NYC. A lot of times you see variations with diced turkey or chicken added in with the apples and walnuts. Or you may see grapes added too. 

When I first came up with this recipe in 2011, I had decided to make a healthier Waldorf chicken salad inspired by my Gramma Ginger’s Waldorf Salad recipe. I remember her making it with loads of walnuts and apples with a fresh burst of tarragon. Unfortunately she was not much of a calorie counter and used a ton of mayonnaise to make it creamy. Not only that, but she served it on a split croissant!

How Do You Make Healthy Chicken Waldorf Salad?

• To make the chicken, you start with raw boneless skinless chicken breast. I find the easiest way to cook it is to poach it. If you happen to have left-over cooked chicken, that is totally fine. You will need about two medium chicken breasts.
• To make the dressing, whisk together some mayo for creaminess and classic flavor, but not too much since it is so high in calories. I found 1/3 cup is plenty. Then the rest is just fat-free Greek yogurt. That’s the base.
• Then add in the flavor boosts to the dressing: finely chopped shallot or red onion, garlic, white pepper, salt and the secret ingredient: tarragon. Tarragon is so good in creamy chicken salad and it is an ingredient my Grandmother always used. It is amazing. You’ll love it. It has a slight licorice flavor.
• Add all the crunchy things next: celery, apples and walnuts. Those are the three ingredients which all Waldorf salads require.
• Skip serving it on the croissant like my grandmother, and serve the Chicken Waldorf Salad over fresh greens for a light and easy lunch.
• The left-overs keep for up to three days in the fridge.

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Healthy Waldorf Chicken Salad

• Prep Time: 25 minutes
• Total Time: 40 minutes
• Yield: 6 servings 1x

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Description

Healthy Waldorf Chicken Salad, an easy gluten-free lunch that is high protein but under 300 calories! It has celery, apples, walnuts and poached chicken breast in a creamy Greek yogurt dressing.

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Ingredients

• 1.25 pounds boneless, skinless chicken breast
• ½ teaspoon salt plus a generous pinch for poaching liquid
• ½ cup plain fat-free Greek yogurt
• 1/3 cup mayonnaise
• 2 teaspoons dry tarragon
• ¼ teaspoon ground white pepper
• ¼ teaspoon granulated garlic or garlic powder
• 1 large apple, finely diced
• 1 cup chopped celery with leaves
• 1 cup toasted walnut pieces, chopped
• 3 tablespoons minced red onion or shallot

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Instructions

1. Place chicken in a large saucepan and cover with water. Add a generous pinch of salt. Bring to a simmer over high heat. Reduce heat to medium-low and continue simmering until the chicken is no-longer pink in the center, 12 to 16 minutes (depending on thickness.) Transfer to a cutting board and cut into bite-sized cubes and let cool 10 minutes.
2. Meanwhile, whisk yogurt, mayonnaise, tarragon, white pepper, granulated garlic (or garlic powder) and the remaining 1/2 teaspoon salt in a large bowl until smooth. Stir in apple, celery, walnut and onion (or shallot.)
3. When the chicken is cool, stir into the yogurt mixture.

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Nutrition

• Serving Size: 1 cup
• Calories: 268
• Sugar: 4 g
• Sodium: 298 mg
• Fat: 18 g
• Saturated Fat: 2 g
• Carbohydrates: 7 g
• Fiber: 2 g
• Protein: 21 g

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