Chicken Waldorf Salad

Cook Time:

15 mins

Total Time:

15 mins

Servings:

4

Yield:

4 servings, about 1 1/2 cups each

Nutrition Profile:

Dairy-Free Healthy Aging High-Protein Gluten-Free Low-Calorie

Jump to Nutrition Facts

This Chicken Waldorf Salad is a great way to use up leftover chicken! Protein-rich chicken breast is enrobed in a creamy dressing that we lightened by replacing half of the mayo with gut-friendly yogurt. The salad is "jeweled" with sweet antioxidant-filled grapes and apples and studded with crunchy celery and toasty heart-healthy walnuts. Keep reading for expert tips, including what to serve with this salad.

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you, too!

When choosing the juiciest, most flavorful rotisserie chicken at the grocery store, get the one that's the heaviest with smooth, plump skin. This indicates that the juices haven't dried up yet.
If rotisserie isn't an option, and you want to cook chicken quickly, poach it. Place boneless, skinless chicken breasts in a skillet or saucepan. Add lightly salted water (or chicken broth) to cover and bring to a boil. Cover, reduce heat to low and simmer gently until the chicken is cooked through and no longer pink in the middle, 10 to 15 minutes. (1 pound raw boneless, skinless chicken breasts = about 2 1/2 cups chopped or shredded cooked chicken).
Any crisp, crunchy apple will work in this Chicken Waldorf Salad. Some apples are a little more sweet than tart, so let your taste buds be your guide. Some favorites include Pink Lady, Gala, Fuji, Granny Smith, Fuji, Empire, Honeycrisp and Jazz.

Nutrition Notes

Chicken breast is a lean protein that provides several essential nutrients, including choline, necessary for a healthy nervous system. The B vitamins in chicken breast also support the nervous system and help your body efficiently release energy. If you opt for using rotisserie chicken in this recipe, you can eliminate the salt, since rotisserie chicken tends to be injected with saline or soaked in a brine—both of which increase its sodium content.
Besides adding crunch, the apples, grapes and celery add fiber and antioxidants to this salad. Regularly including these foods in your diet may help reduce inflammation and disease, including heart disease and cancer. The fiber provides food for your beneficial gut bacteria. When your gut is healthy, it strengthens your immune system and also works to help reduce inflammation.
Walnuts contain omega-3 fatty acids that support heart and brain health. They also provide gut-friendly fiber and plant protein that can help stabilize blood sugar. There is even evidence that some of the compounds in walnuts help reduce stress and improve mental health and sleep. Feel free to add extra walnuts to this salad!

Cook Mode (Keep screen awake)

Ingredients

⅓ cup low-fat mayonnaise
⅓ cup nonfat or low-fat plain yogurt
2 teaspoons lemon juice
¼ teaspoon salt
3 cups chopped cooked chicken breast (see Tips)
1 medium red apple, diced
1 cup halved red or green grapes
1 cup sliced celery
½ cup chopped walnuts, toasted if desired (see Tips), divided

Directions

Whisk mayonnaise, yogurt, lemon juice and salt in a large bowl. Add chicken, apple, grapes, celery and 1/4 cup walnuts. Stir to coat well. Serve topped with the remaining 1/4 cup walnuts.

Frequently Asked Questions

Can I make Chicken Waldorf Salad ahead?

Absolutely. Keep the salad covered in an airtight container in the refrigerator for up to 2 days.
How do I toast chopped nuts?

To toast chopped, small or sliced nuts, cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.
What should I serve with Chicken Waldorf Salad?

This salad can make a satisfying light lunch or dinner, especially with the addition of chicken breast. If you want to add more, you could serve it with something crispy like a squash fritter or add a pizza with your favorite toppings on a cauliflower crust. Including fresh whole-grain baguettes or rolls is a must because you'll want to mop up any leftover dressing.

Originally appeared: EatingWell Magazine, July/August 2011

Nutrition Facts (per serving)

356	Calories
17g	Fat
23g	Carbs
31g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size about 1 1/2 cups
Calories 356
% Daily Value *
Total Carbohydrate 23g	8%
Dietary Fiber 3g	10%
Total Sugars 15g
Added Sugars 1g	2%
Protein 31g	61%
Total Fat 17g	21%
Saturated Fat 2g	12%
Cholesterol 78mg	26%
Vitamin A 231IU	5%
Vitamin C 6mg	6%
Folate 33mcg	8%
Sodium 408mg	18%
Calcium 88mg	7%
Iron 2mg	9%
Magnesium 60mg	14%
Potassium 537mg	11%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Additional reporting by

Carrie Myers, M.S.