Dietitian-Approved Chicken Salad

itsjdieb
9 hours ago
3 min read

Updated: 5 hours ago

Spring is right around the corner, which means summer is right around the corner and I don't know about YOU, but there is no better lunch than a chicken salad. This is my Dietitian-Approved Chicken Salad recipe that I know is going to be made on repeat in your kitchen.

Don't be shocked that this dietitian-approved chicken salad was intentionally designed with gut health and fiber in mind -- combining high-protein baked chicken with a variety of fiber-rich ingredients like crisp vegetables, fresh herbs, fruit, and walnuts.

Unlike traditional versions, this recipe goes beyond just protein and flavor—it's built to help support digestion, blood sugar balance, and overall gut health by incorporating a diverse mix of plant foods. With ingredients like figs, apples, celery, and parsley, you’re getting both soluble and insoluble fiber in every bite.

It’s completely dairy-free and gluten-free, making it a great option for a variety of dietary needs, and it works perfectly for meal prep, quick lunches, or light spring and summer meals.

Whether you serve it in a wrap, over greens, or with crackers, this is a high-protein, fiber-packed chicken salad you’ll be making on repeat.

Yields: 2-3

Portion: 1 wrap

Prep time: 20 minutes

Cook time: 20 minutes

Total time: 40 minutes

This recipe is dairy free and gluten free.

Ingredients:

Chicken:

2 chicken breasts

Avocado oil or extra virgin olive oil

Salt, black pepper, lemon pepper, garlic powder to taste

1 cucumber, finely diced

1 jalapeño, finely diced

5 dried figs, finely chopped

¼ cup finely chopped walnuts

½ apple, finely chopped

⅓ cup finely diced fresh parsley

½ cup finely diced celery

⅓ - ½ cup Chosen Foods mayo

1-2 tbsp dijon mustard

Salt and black pepper to taste

Instructions:

1. Bake the chicken: Preheat your oven to 400°F. Place the chicken breasts on a lined baking sheet and drizzle with avocado oil (or extra virgin olive oil). Season with salt, black pepper, lemon pepper, and garlic powder to taste. Bake for 20–25 minutes, or until the chicken is fully cooked through. Remove from the oven and let cool completely, then dice or shred into bite-sized pieces.

2. Prep the filling: While the chicken cooks, finely dice the cucumber, jalapeño, apple, parsley, celery. Chop the dried figs and walnuts into small pieces.

3. Build the salad: In a large bowl, combine the cooked chicken, cucumber, jalapeño, figs, walnuts, apple, parsley, and celery.

4. Add seasonings: Add the mayo and Dijon mustard. Start with ⅓ cup mayo and add more as needed based on your preferred consistency. Season with salt and black pepper to taste. Mix until everything is well combined.

6. Chill and serve: Refrigerate for at least 30 minutes before serving for best flavor. Enjoy on its own, in a sandwich, lettuce wraps, or with crackers or carrots.

FAQs:

How much fiber is in this chicken salad?: While exact fiber will vary slightly, this recipe contains multiple sources fiber from the cucumber, jalapeño, apple, celery, dried figs, and walnuts —making it higher in fiber than traditional chicken salad recipes.
Can I make this chicken salad ahead of time?: Yes. This is a great meal prep recipe and can be stored in the fridge for up to 3–4 days. The flavors actually get better as it sits.
Can I make this chicken salad without mayo?: Yes! You can substitute the mayo with Greek yogurt (if not dairy-free) or use mashed avocado for a more whole-food option.
Is this recipe gluten-free and dairy-free?: Yes, this chicken salad is naturally gluten-free and dairy-free, as long as it’s served with gluten-free wraps, crackers, or on its own.
What’s the best way to serve this chicken salad?: You can enjoy it in a wrap, lettuce cups, over a salad, or with crackers or fresh veggies like carrots and cucumbers.

Recipe Notes:

Adjust creaminess: Start with ⅓ cup mayo and add more as needed depending on your preferred texture.
Adjust the heat: Remove the seeds from the jalapeño for less spice, or leave them in if you like more heat. You can also opt out of the jalapeño.
Let it chill: Don’t skip the resting time—letting it sit for at least 30 minutes enhances the flavor.
Easy swaps:
- Swap figs → dates or raisins
- Swap walnuts → pecans or almonds
- Add extra crunch → sunflower seeds or pumpkin seeds
Protein shortcut: Use pre-cooked or rotisserie chicken if you’re short on time.

I hope you love this recipe as much as I did, so if you do, please leave me a comment and/or give this recipe a rating! I always read through my suggestions and comments, so please let me know your thoughts. If you have any questions you can feel free to DM me here or through Instagram. Speaking of Instagram - please tag me in all of your creations! I love seeing how the recipes come out and seeing how talented you all are. Sending my love.

xoxo,

Jasmin D the RD

Spring is right around the corner, which means summer is right around the corner and I don't know about YOU, but there is no better lunch than a chicken salad. This is my Dietitian-Approved Chicken Salad recipe that I know is going to be made on repeat in your kitchen.

Don't be shocked that this dietitian-approved chicken salad was intentionally designed with gut health and fiber in mind -- combining high-protein baked chicken with a variety of fiber-rich ingredients like crisp vegetables, fresh herbs, fruit, and walnuts.

It’s completely dairy-free and gluten-free, making it a great option for a variety of dietary needs, and it works perfectly for meal prep, quick lunches, or light spring and summer meals.

Whether you serve it in a wrap, over greens, or with crackers, this is a high-protein, fiber-packed chicken salad you’ll be making on repeat.

Yields: 2-3

Portion: 1 wrap

Prep time: 20 minutes

Cook time: 20 minutes

Total time: 40 minutes

This recipe is dairy free and gluten free.

Ingredients:

Chicken:

2 chicken breasts

Avocado oil or extra virgin olive oil

Salt, black pepper, lemon pepper, garlic powder to taste

1 cucumber, finely diced

1 jalapeño, finely diced

5 dried figs, finely chopped

¼ cup finely chopped walnuts

½ apple, finely chopped

⅓ cup finely diced fresh parsley

½ cup finely diced celery

⅓ - ½ cup Chosen Foods mayo

1-2 tbsp dijon mustard

Salt and black pepper to taste

Instructions:

2. Prep the filling: While the chicken cooks, finely dice the cucumber, jalapeño, apple, parsley, celery. Chop the dried figs and walnuts into small pieces.

3. Build the salad: In a large bowl, combine the cooked chicken, cucumber, jalapeño, figs, walnuts, apple, parsley, and celery.

4. Add seasonings: Add the mayo and Dijon mustard. Start with ⅓ cup mayo and add more as needed based on your preferred consistency. Season with salt and black pepper to taste. Mix until everything is well combined.

6. Chill and serve: Refrigerate for at least 30 minutes before serving for best flavor. Enjoy on its own, in a sandwich, lettuce wraps, or with crackers or carrots.

FAQs:

How much fiber is in this chicken salad?: While exact fiber will vary slightly, this recipe contains multiple sources fiber from the cucumber, jalapeño, apple, celery, dried figs, and walnuts —making it higher in fiber than traditional chicken salad recipes.

Can I make this chicken salad ahead of time?: Yes. This is a great meal prep recipe and can be stored in the fridge for up to 3–4 days. The flavors actually get better as it sits.

Can I make this chicken salad without mayo?: Yes! You can substitute the mayo with Greek yogurt (if not dairy-free) or use mashed avocado for a more whole-food option.

Is this recipe gluten-free and dairy-free?: Yes, this chicken salad is naturally gluten-free and dairy-free, as long as it’s served with gluten-free wraps, crackers, or on its own.

What’s the best way to serve this chicken salad?: You can enjoy it in a wrap, lettuce cups, over a salad, or with crackers or fresh veggies like carrots and cucumbers.

Recipe Notes:

Adjust creaminess: Start with ⅓ cup mayo and add more as needed depending on your preferred texture.

Adjust the heat: Remove the seeds from the jalapeño for less spice, or leave them in if you like more heat. You can also opt out of the jalapeño.

Let it chill: Don’t skip the resting time—letting it sit for at least 30 minutes enhances the flavor.

Easy swaps:

Swap figs → dates or raisins

Swap walnuts → pecans or almonds

Add extra crunch → sunflower seeds or pumpkin seeds

Protein shortcut: Use pre-cooked or rotisserie chicken if you’re short on time.

xoxo,

Jasmin D the RD

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