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Chicken Salad with Apples (High Protein, Low Calorie)

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Yummy, a little sweet, creamy, nutty, and just pure delicious – this chicken salad with apples is high protein, gluten-free, and low calorie.

bowl of chicken salad with apples

Chicken salad is a classic favorite. It’s simple to make and requires straightforward ingredients.

Also, it can be very versatile.

It’s versatile because it can be served in many different ways. These other options include adding the chicken salad to a sandwich, on top of salad greens, on crackers, or even entirely on its own.

What makes this high protein salad so delicious? There different ways to make a chicken salad.

It usually has a creamy dressing base, cooked chicken breasts, and various mix-in ingredients.

This particular chicken salad has many delicious mix-in ingredients that are also good for you.

two bowls of chicken salad with apples

This chicken salad with apples is a delicious option to try with a variety of flavors and textures. It’s also high in protein.

It has 25 grams of protein and only 316 calories.

This makes the salad a great choice when choosing a healthy, nutritious protein meal

forkful of chicken salad

Ingredients for the Salad

Dried cranberries – Dried cranberries are a good source of vitamin E and fiber. They also have plant compounds that are known to aid in urinary tract health and stomach issues.

Look for unsweetened dried cranberries while shopping. Most store brands will have added sugar, and we want to avoid that.

Chicken breasts (boiled) – Chicken breasts are a great source of lean protein. Using fresh chicken breast is best for this recipe.

However, if you don’t have any on hand, you can also substitute with a canned version. For example, this organic canned chicken would work well.

Apples – Apples are high in fiber and can help you lose weight. They also have a lot of health benefits, like being good for your heart and containing probiotics.

Cashew nuts –  Cashews are also a great source of fiber. They are also low in sugar and contain healthy fats.

If you don’t like cashews or don’t have any, you can substitute them with another nut. For example, almonds and walnuts would be good options.

Greek yogurt – Greek yogurt is a perfect substitute when trying to find something to replace mayonnaise or sour cream. It’s creamy, thick, low in sugar, and also high in protein.

Ensure that you buy plain Greek yogurt and stick to a low-fat percentage if you’re trying to lose weight.

Dijon mustard – Dijon mustard provides a distinct flavor to this salad that you won’t want to skip out on! If you don’t like Dijon, you could also use honey mustard or yellow mustard as a substitute.

Salt & black pepper

ingredients

How to Make Chicken Salad with Apples

 

Here is how you make the chicken apple salad.

First, chop your apples into bite-sized pieces. It’s OK to leave the skin on for this salad.

When you leave the skin on, you keep a lot of the fiber content from the apple.

chopped apples on cutting board

Next, you’ll want to soak the cranberries. You do this by placing the dried berries in a bowl with water for about 15 minutes.

This step reconstitutes the berries and gives them a fresher texture in the salad.

dried cranberries

The next step is to mix the Greek yogurt and mustard in a small bowl.

bowl of greek yogurt

Now put the chicken, drained cranberries, apples, and cashews into a large bowl.

bowl with cranberries, cashews and apples

Then you can add the mixed dressing to the bowl.

bowl topped with yogurt

Finally, toss the dressing with the ingredients to coat everything. Then you can add the salt and pepper to taste.

mixed chicken salad ingredients in bowl

You’re finished!

Now you can divide up the salad into serving bowls. Grab a fork and enjoy! 

completed bowl of salad

What Goes Well With a Chicken Salad?

As we talked about before, chicken salad goes well with a lot of different things.

Here are some meal ideas:

  • Top fresh salad greens (spinach, mixed greens, romaine) with the salad and garnish with extra cashews and cranberries.
  • Use a whole, large romaine leaf as a bed and make a wrap with the chicken salad.
  • Half a large tomato and scoop out the seeds and then stuff the tomato half with chicken salad.
  • Serve with gluten-free crackers.
  • Use whole grain bread or gluten-free bread to make a sandwich.

apple chicken salad bowl

How Long Does Chicken Salad Last?

Chicken salad will stay fresh for 4-5 days in the refrigerator. You can make it ahead of time and have it for lunch throughout the week.

It’s best to store the chicken apple salad in an air-tight container like this.

The salad may seem a little dry after a few days. So, you may want to reconstitute the salad when you’re ready to serve.

Simply do this by adding a little bit more yogurt to the salad. Simply toss it in, and the salad is ready to eat.

chicken apple salad

Is It OK to Freeze Chicken Salad?

The easy answer to freezing chicken salad is yes, it’s doable. But, it’s important to know that the texture and the flavor will change.

The apples may not stay as crispy, and the yogurt may separate. It’s going to taste best freshly made.

The best solution to keeping a chicken salad for a longer period is to freeze just the chicken portion. The chicken will keep better in the freezer than the others.

Also, the other ingredients have a longer shelf life.

You may boil and then freeze the chopped chicken in an air-tight container or freezer-friendly bag like this.

It’s best to use the chicken within six months.

Then you can add the other ingredients when you are ready to make the salad. Thaw the chicken bag first, of course, and then toss in the soaked cranberries, yogurt, mustard, apples, salt, and pepper.

finished bowl of chicken salad with cranberries

Other Protein Lunches You Might Like

high protein chicken apple salad

Watch More Salad Recipes

If you like this chicken salad with apples, check out more recipes on my Youtube channel!

chicken apple salad

Chicken Salad with Apples (High Protein)

Yield: 4 bowls
Prep Time: 15 minutes
Cook Time: 15 minutes
Additional Time: 15 minutes
Total Time: 45 minutes

This chicken salad with apples is a low-calorie and high protein meal. It's nutty, creamy, a little sweet, and tasty.

Ingredients

  • A handful dried cranberries
  • 2 chicken breasts (boiled)
  • 3 apples
  • A handful cashew nuts
  • 3 tbsp greek yogurt
  • ½ tsp Dijon mustard
  • A pinch of salt & pepper

Instructions

  1. Add cranberries into a bowl and pour in some boiling water. Leave for 15 minutes or so.cranberries
  2. Cut chicken breasts into cubes. Deseed apples and cube them as well.
  3. Add chicken, apples, cranberries, and cashew nuts into a bowl. ingredients in a bowl
  4. Combine yogurt and Dijon mustard in a separate bowl and add it to the salad.dressing
  5. Toss all the ingredients together. Salt and pepper it to your taste.dressing on ingredientschicken apple salad
Nutrition Information:
Yield: 4 bowls Serving Size: 1 bowl
Amount Per Serving: Calories: 316Total Fat: 9.5gSaturated Fat: 1.9gTrans Fat: 0gUnsaturated Fat: 6.2gCholesterol: 70mgSodium: 174mgCarbohydrates: 36gNet Carbohydrates: 31.5gFiber: 4.5gSugar: 26gProtein: 25g

Nutritional values were obtained with automatic software using the amounts of products used. To get the most accurate representation of the nutritional values, you should calculate them with the actual ingredients used in your recipe. You are solely responsible for the nutritional information obtained to be accurate.

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