Chicken salad is a versatile dish that can be made in endless ways without mayonnaise. With creativity and imagination you can reinvent the flavors, textures, and nutrition to craft a chicken salad that is uniquely your own. This article explores the possibilities beyond the mayo jar and offers tips for building a better chicken salad.
The Problem with Mayo
Traditional chicken salad is bound with large amounts of mayonnaise – often a cup or more per batch. While mayo adds moisture and richness, it also packs a big calorie and fat punch Just 2 tablespoons of mayo contains nearly 200 calories and 22 grams of fat. It’s easy to see how this adds up fast, especially if you’re making chicken salad for a crowd The flavor of mayo can also overwhelm the other ingredients, resulting in a one-note gloppy mess.
Healthier, Lighter Alternatives
Fortunately there are many alternative ingredients that add moisture flavor, and creaminess while keeping calories and fat in check. Swapping out some or all of the mayo allows the chicken and other ingredients to shine. Here are some of my favorite mayo substitutes
- Greek Yogurt – Tangy, creamy, and protein-packed. Use plain full-fat yogurt for best consistency.
- Avocado – Provides creaminess and healthy fats. Mash it up well with lime juice.
- Hummus – A unique savory flavor and smooth texture.
- Pesto – Bright herbal flavor and added richness from oil.
- Sour Cream – Tangy flavor similar to yogurt; use sparingly.
- Olive Oil and Lemon – Bright vinaigrette adds moisture.
Combining a couple substitutions creates even more complexity. For example, half avocado and half Greek yogurt gives a nice balance.
Flavor Boosts Beyond Celery and Grapes
With the mayo toned down, it’s important to amp up other flavors. Stray beyond the standard celery and grapes to liven up your chicken salad. Think outside the box with these add-ins:
- Fresh herbs – dill, cilantro, basil, mint
- Spices and seasonings – curry powder, paprika, cumin, chili powder
- Citrus juice and zest – lemon, lime, orange, grapefruit
- Crunchy extras – toasted nuts, seeds, chopped pickles
- Sweet elements – dried fruit, honey, maple syrup
- Savory flavor – olives, roasted red peppers, sun-dried tomatoes
- Acidic ingredients – hot sauce, mustard, vinegar
Don’t limit yourself to just one – combine several elements to make the flavors pop. A little experimenting goes a long way!
Creative Inspiration
With all these possibilities, what types of chicken salad can you create? Here are some tasty flavor combo ideas to get you inspired:
Mediterranean – Chicken, hummus, cucumbers, tomatoes, olives, feta, oregano
Curry – Chicken, Greek yogurt, curry powder, mango, red onion, cilantro
Taco – Chicken, avocado, corn, black beans, cumin, lime, cilantro
Buffalo – Chicken, Greek yogurt, hot sauce, celery, blue cheese crumbles
Waldorf – Chicken, Greek yogurt, apples, celery, walnuts, lemon juice
Caprese – Chicken, pesto, mozzarella, sun-dried tomatoes, basil
Simple Swaps and Substitutions
Not every substitution will work perfectly for every palate. The possibilities are endless, so play around to create the best chicken salad for your preferences. Try these easy ingredient swaps:
- Yogurt – Regular yogurt for Greek yogurt; Skyr or Icelandic yogurt
- Avocado – Hummus, sour cream, cottage cheese
- Dried Fruit – Raisins, cranberries, cherries, apricots
- Nuts & Seeds – Almonds, walnuts, sunflower seeds, pepitas
- Herbs & Spices – Dill, cilantro, parsley, basil, rosemary, sage
- Citrus – Lime, orange, grapefruit, lemon
- Vinegar – Red wine, champagne, balsamic, rice wine
Chicken Salad Without Mayo – Anything Goes
Chicken salad without mayo breaks free from expectations. Don’t feel confined to any rules – try new ingredients, get creative with flavors, and craft something unique. Ditching the mayo opens up a world of possibilities to build texture, moisture, and flavor in totally new ways.
With some creativity and experimenting, you can reinvent chicken salad into something bright, flavorful, and healthy – no gloppy mayo required.
Chicken Salad without Mayo Recipe
- ▢ 10 ounces cooked chicken 2 ½ packed cups
- ▢ ¾ cup cottage cheese
- ▢ ¼ cup onion diced or grated (about ¼ small onion)
- ▢ 1 tablespoon lemon juice
- ▢ 1 teaspoon honey
- ▢ ½ teaspoon salt
- ▢ ½ teaspoon garlic powder
- ▢ ¼ teaspoon paprika
- ▢ ⅛ teaspoon cayenne
- ▢ dash nutmeg optional
- ▢ ¼ teaspoon black pepper or white pepper, optional
- ▢ ½ cup celery diced
- Add the cooked, chopped chicken to a large bowl. Set aside.
- Add the cottage cheese, onion, lemon juice, honey, salt, garlic powder, paprika, cayenne pepper, black pepper and nutmeg (if using) to the bowl of a mini food processor or blender. Process until completely smooth, about 30-45 seconds.
- Transfer the cottage cheese mixture to the chicken. Stir well until completely combined.
- Add in celery and stir well.
- Cover and refrigerate for at least one hour.
- Taste and add extra lemon juice, salt, pepper, cayenne pepper, and/or garlic powder if desired (but wait to add extra seasoning until after the chicken salad has been refrigerated for at least 1 hour). Enjoy!
How to Make Allergy-Friendly
This creamy chicken salad is naturally gluten-free, egg-free, nut-free, and soy-free.
Cottage cheese has dairy, so if you need a dairy free chicken salad try the Hummus Chicken Salad or Curry Avocado Chicken Salad for mayo and dairy-free chicken salads.
Double check that the ingredients you use dont contain anything you are trying to avoid.
In general, chicken salad is made with cooked chicken, spices, diced veggies, and a binder of some sort like mayo, yogurt, or cottage cheese (like in this recipe).
Chicken salad is great with crackers, sliced veggies, and lettuce.
Yes, you can eat chicken salad as a meal. Its best if you pair it with carbohydrates like bread or crackers and add veggies like lettuce, tomato, or cucumbers. That way, youll get a balance of protein, carbs, and fat plus fiber, vitamins, and minerals to feel full and satisfied.
Yes, you can make chicken salad without mayo! This recipe proves you can, and it doesnt use yogurt either.
Cottage cheese or yogurt can be used as a substitute for mayo in chicken salad. I prefer cottage cheese as it has a neutral flavor unlike yogurt which is tangy. People often claim that making chicken salad with plain Greek yogurt tastes just as good as chicken salad made with mayo, but I completely disagree. Yogurt is too tangy and does not taste the same as mayonnaise.
Chicken salad keeps in the fridge for 4-5 days tightly covered in a glass or plastic container.
The short answer: it depends. Long answer: Chicken Salad of all different types can be found in pretty much any deli or sandwich shop, and while it sounds healthy with “salad” is in its name it usually isnt the most nutritious. Most chicken salad uses mayonnaise as a binder meaning its pretty rich without many nutrients. Luckily, there is a way to make mayo-free chicken salad thats just as tasty. Depending on how you define “healthy,” this No Mayo Chicken Salad is high protein, low in fat, and not too rich thanks to the cottage cheese.
You will love this no mayo chicken salad even if you dont like cottage cheese because you cannot taste the cottage cheese!
One (½-cup) serving of mayo-free chicken salad provides 22 grams of protein and 6% recommended daily value of iron.
Compared to a mayo-based chicken salad recipe, this version has less fat with 2 grams compared to about 10 grams per ½-cup serving.
Chicken is full of protein and nutrients like niacin, Vitamin B6, and Pantothenic Acid. Niacin which is important for normal cell growth and function, Vitamin B6 supports your nervous system, and Pantothenic Acid helps your body break down carbs, fat, and protein.
Cottage cheese is high in Vitamin B12, Riboflavin, Phosphorous, and Selenium.
Chicken is full of protein along with many vitamins and minerals. Learn more about protein in chicken breast here.
How to Make Chicken Salad | Chicken Salad Recipe | Lunch Ideas | Canned Chicken Recipes
FAQ
What can I use instead of mayonnaise in chicken salad?
Ingredients for Chicken Salad Without Mayo
Use your favorite brand of plain yogurt, then squeeze in fresh lemon juice, a bit of olive oil, some zippy Dijon mustard, a scratch of lemon zest, and some salt, pepper and cayenne for flavor.
What should I put in my chicken salad?
- Chicken. Skip the hassle of cooking the chicken yourself and pick up a rotisserie chicken.
- Alliums. Finely chopped red onion or scallions up the flavor.
- Celery. Finely chopped celery adds some crunch.
- Grapes. …
- Dill. …
- Mayo. …
- Celery Seed.
What is a good substitute for mayonnaise in salad?
- Mustard (yellow, Dijon, spicy, there are a million varieties)
- Olive Oil
- Salad Dressings (like Italian, Catalina, Balsamic)
- Vinegar (white, apple cider, balsamic), or vinegar and oil
- Mashed Avacado
- Guacaomole
- Hummus
- Spreads (like Trader Joe’s Red Pepper Spread, or Eggplant Garlic Spread)
What compliments a chicken salad?
- Soup. An easy Soup recipe is always a great option to pair with Chicken Salad, especially in the Fall and Winter months. …
- Classic Salads with Greens. …
- Pasta Salads. …
- Grain Salad. …
- Macaroni and Cheese. …
- Vegetable Sides. …
- Coleslaw.