Classic chicken salad is usually drenched in mayonnaise. This lighter version uses plain Greek yogurt for the creamy base, plus crunchy celery, grapes, apple and almonds for texture. Spooned into crisp lettuce leaves, it makes a refreshing lunch that’s high in protein and low in carbohydrates.
Meals built around lean protein and vegetables can help with both weight management and blood sugar control. Protein is especially filling, which can make it easier to eat sensible portions without feeling deprived.
Greek Yogurt Chicken Salad Lettuce Wraps: Recipe at a Glance
Ingredients
- 3 cups cooked chicken breast, chopped or shredded (about 1 pound; rotisserie chicken works, skin removed)
- 3/4 cup plain nonfat or low-fat Greek yogurt
- 1 tablespoon light mayonnaise (optional, for extra creaminess)
- 1 tablespoon lemon juice
- 1 teaspoon Dijon mustard
- 2 celery stalks, finely diced
- 1/2 cup red grapes, quartered, or 1 small apple, diced
- 2 tablespoons finely chopped red onion
- 1/4 cup sliced almonds or chopped walnuts
- 2 tablespoons chopped fresh dill or parsley
- 1/4 teaspoon black pepper
- 1/4 teaspoon salt
- 12 large lettuce leaves (butter lettuce, romaine hearts or iceberg)
Instructions
- In a large bowl, whisk together the Greek yogurt, mayonnaise (if using), lemon juice, Dijon mustard, pepper and salt.
- Add the chicken, celery, grapes or apple, red onion and herbs. Stir until everything is evenly coated.
- Fold in the almonds or walnuts. Taste and add more lemon juice or pepper if needed.
- Rinse and pat the lettuce leaves dry so the wraps don’t get soggy.
- Spoon about 1/3 cup of chicken salad into each lettuce leaf.
- Serve right away, with sliced cucumbers, cherry tomatoes or a piece of fruit on the side.
Why This Recipe Is Good for You
Swapping most of the mayonnaise for Greek yogurt cuts saturated fat and calories while adding protein. Lettuce cups replace bread or croissants, keeping the carbohydrate count low, which can help with steadier blood sugar after lunch.
Lean chicken provides plenty of protein to keep you full, and almonds or walnuts add healthy fats and a satisfying crunch. A small amount of fruit gives a touch of sweetness along with fiber.
Tips, Swaps and Variations
- Mind the rotisserie chicken: Store-bought rotisserie chicken can be high in sodium. Remove the skin, or cook your own chicken breasts.
- Make it a sandwich: Use whole-grain bread or a whole-wheat wrap if you’re not limiting carbohydrates.
- Change it up: Use canned tuna or salmon, or chopped hard-boiled eggs instead of chicken.
- Add some heat: A pinch of curry powder or smoked paprika transforms the flavor.
- Lower the sugar: Use diced apple or skip the fruit altogether if you’re carefully watching carbohydrates.
Storage and Leftovers
Store the chicken salad in an airtight container in the refrigerator for up to 3 days. Keep the lettuce separate and assemble the wraps right before eating so they stay crisp.
This article is for general information and isn’t medical advice. Talk with your healthcare provider or a registered dietitian about your individual needs, especially if you have a health condition or food allergies.
