Lighter Avocado Chicken Salad

By
Kaleigh McMordie, MCN, RDN, LD
Kaleigh McMordie, MCN, RDN, LD, is an intuitive eating registered dietitian with a master's in clinical nutrition.
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Kaleigh McMordie, MCN, RDN, LD
Medically reviewed by
Medically reviewed by Richard Fogoros, MD on April 28, 2017
Richard N. Fogoros, MD, is a retired professor of medicine and board-certified internal medicine physician and cardiologist. He is Verywell's Senior Medical Advisor.
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Richard Fogoros, MD
Updated on September 20, 2019
avocado chicken salad
Kaleigh McMordie, MCN, RDN, LD
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

  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.

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