Lighter Avocado Chicken Salad

Most store bought and deli chicken salad is made with a ton of high-calorie mayonnaise, dark and white meat chicken, and is slapped on some form of white bread. It might have a tiny piece of wilted lettuce to make you feel good. While you may think you’re making a healthy choice, in reality, that chicken salad sandwich is probably loaded with fat, sodium, and calories.


Make a better-for-you version with wholesome ingredients like white meat chicken breast, avocado, Greek yogurt, and plenty of veggies for a flavorful, creamy meal. It’s also loaded with protein from the chicken and yogurt and has satisfying healthy fats and fiber thanks to the avocado. It also has much less sodium and saturated fat than traditional chicken salad, making it a smart choice for lunch.




  • 1 large chicken breast (about 2 cups shredded)
  • garlic powder, to taste
  • freshly cracked black pepper
  • 1 small avocado, mashed
  • 2 tablespoon plain nonfat Greek yogurt
  • 2 tablespoon lemon or lime juice
  • 1/4 teaspoon garlic powder
  • freshly cracked pepper
  • 1/2 cup diced onion, any kind
  • 1/2 cup diced celery (about 1 rib)




  1. Heat oven to 350F.  Season chicken breast with garlic powder and pepper. Place in a baking dish and cover with foil. Bake 25 to 35 minutes, or until a thermometer inserted into the center reads 165F. Remove chicken and let cool before shredding.
  2. In a large bowl, smash avocado. Stir in yogurt, lime juice, garlic powder and pepper. Stir in chicken, onion and celery. Store in an airtight container in the refrigerator.


Ingredient Variations and Substitutions


  • Dress up your avocado chicken salad with cilantro, cumin, and diced jalapeno for a Southwest flavor.
  • For a dairy-free version, omit the yogurt and swap in more avocado (about the equal amount).


Cooking and Serving Tips


Save a step (and time) by making this recipe with leftover cooked chicken. You can make this recipe to have on hand for lunches all week long. It tastes great rolled in a whole wheat tortilla, on a sliced of toasted whole wheat bread, or on top of a fresh green salad.


Time: 40 minutes | Prep Time: 10 minutes | Cook Time: 30 minutes

Makes:  4 servings (3/4 cup each) | Calories 174 | Fat 7g | Protein 23g | Dietary Fiber 2g



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