Cooking and Meal Prep Recipes Lighter Avocado Chicken Salad By Kaleigh McMordie, MCN, RDN, LD Kaleigh McMordie, MCN, RDN, LD Facebook LinkedIn Twitter Kaleigh McMordie, MCN, RDN, LD, is an intuitive eating registered dietitian with a master's in clinical nutrition. Learn about our editorial process Updated on January 04, 2022 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Kristy Del Coro, MS, RDN, LDN Medically reviewed by Kristy Del Coro, MS, RDN, LDN LinkedIn Twitter Kristy is a licensed registered dietitian nutritionist and trained culinary professional. She has worked in a variety of settings, including MSKCC and Rouge Tomate. Learn about our Medical Review Board Print Kaleigh McMordie, MCN, RDN, LD (517 ratings) Total Time: 40 min Prep Time: 10 min Cook Time: 30 min Servings: 4 (3/4 cup each) Nutrition Highlights (per serving) 174 calories 7g fat 6g carbs 23g protein Show Nutrition Label Hide Nutrition Label Nutrition Facts Servings: 4 (3/4 cup each) Amount per serving Calories 174 % Daily Value* Total Fat 7g 9% Saturated Fat 1g 5% Cholesterol 68mg 23% Sodium 362mg 16% Total Carbohydrate 6g 2% Dietary Fiber 2g 7% Total Sugars 2g Includes 0g Added Sugars 0% Protein 23g Vitamin D 0mcg 0% Calcium 27mg 2% Iron 1mg 6% Potassium 479mg 10% *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice. 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. Ingredients 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) Preparation 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. 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. Rate this Recipe You've already rated this recipe. Thanks for your rating! By Kaleigh McMordie, MCN, RDN, LD Kaleigh McMordie, MCN, RDN, LD, is an intuitive eating registered dietitian with a master's in clinical nutrition. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit