Lightened -Up Chicken Waldorf Salad

I am in love with this chicken salad. It simply screams SPRING!!! Tender chicken, sweet apples, juicy grapes, a crunch of celery and the nutty goodness of pecans all swirl together in a citrus infused Greek yogurt sauce. Full of color and loaded with protein, fiber, probiotics and antioxidants, this chicken salad is the perfect lunch to energize and keep you going all day long.

Lightened -Up Chicken Waldorf Salad

This week the kids are on spring break, the sun is shining, and it feels like Michigan is finally leaving winter behind. What better time to whip up a fresh and ultra healthy chicken salad. Perfect for lunch and a trip to the park:)

lightened up chicken waldorf salad

This week, I have also officially reached the 30th week of my pregnancy (yay!! I’m in the home stretch) but I have to admit, I’ve also reached new levels of exhaustion. I don’t remember feeling this level of fatigue with my first two…. Of course I wasn’t chasing around a very energetic 7 and 4 year old either! All that to say, I am ALL about easy and healthy meals that require basic ingredients and come together in 30 minutes or less. Also, it’s ideal if minimal dishes are dirtied in the process……I’m not asking too much am I? I think not, because this gorgeous salad totally fits the bill.

Lightened -Up Chicken Waldorf Salad
Fresh, Simple, Basic Ingredients

Lightened -Up Chicken Waldorf Salad

I chose to eat this with crispy pita chips; seriously the slight salty crunch in combination with the sweet chicken was absolute perfection. I’m sure it would also be fabulous in a sandwich, pita pocket or even over a bed of lettuce. Either way, I hope you enjoy my healthy take on this colorful spring inspired dish:)

Lightened -Up Chicken Waldorf Salad

Lightened -Up Chicken Waldorf Salad

  • Yield: 9 servings
  • Prep Time: 15 minutes
  • Cook Time: 15 minutes


  • 1 pound chicken tenderloins (or 2 cups diced cooked chicken)
  • 1 tablespoon lemon juice
  • 2 tablespoons fresh squeezed orange juice
  • 1 teaspoon garlic powder
  • 1/2 cup diced celery
  • 1 1/2 cup quartered grapes
  • 1 1/2 cup diced apple (I used honeycrisp)
  • 2/3 cup plain nonfat Greek yogurt
  • 3 tablespoon light mayonnaise
  • 1 tablespoon lemon juice
  • 1 tablespoon fresh squeezed orange juice
  • Fresh ground sea salt, to taste
  • Fresh cracked black pepper, to taste
  • Optional: 1/2 cup pecan pieces


  1. Place chicken tenderloins on a grease medium pan to cook on a medium/low heat.

  2. Add 1 tablespoon lemon juice, 2 tablespoon orange juice and garlic powder.

  3. Cover and continue cooking on medium/low heat until no longer pink in the middle.

  4. Allow to cool for a couple minutes before dicing into bite sized pieces. Set aside.

  5. In a large mixing bowl, combine celery, grapes, apples and cooled chicken.

  6. In a small bowl, whisk together yogurt, mayonnaise, 1 tablespoon lemon juice, 1 tablespoon orange juice, salt and pepper until smooth.

  7. Gently toss the sauce with the fruit and chicken until completely combined.

  8. Gently stir in pecans (if using).

  9. Refrigerate until ready to serve.

  10. Best served with crackers, pita chips, bread, or over a bed of lettuce. Enjoy


With Pecans
Nutrition Facts Servings 9 Amount Per Serving Calories 140 Total Fat 6g Saturated Fat 1g Monounsaturated Fat 3g Polyunsaturated Fat 2g Trans Fat 0g Cholesterol 21mg Sodium 138mg Potassium 108mg Total Carbohydrate 9g Dietary Fiber 1g Sugars 7g Protein 12g

Without Pecans
Nutrition Facts Servings 9 Amount Per Serving Calories 94 Total Fat 1g Saturated Fat 0g Monounsaturated Fat 0g Polyunsaturated Fat 1g Trans Fat 0g Cholesterol 21mg Sodium 138mg Potassium 108mg Total Carbohydrate 8g Dietary Fiber 0g Sugars 7g Protein 12g

 Lightened -Up Chicken Waldorf Salad

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