Infused with warm Indian spices, red onion, and sweet candied walnuts, this easy tandoori chicken salad is loaded with flavor. Plus, it's a fantastic source of protein to keep busy moms going all day! Pro tip: The flavors come out even more as the chicken salad sits, so it's a great one for meal prepping!
As a Registered Dietitian and mother myself, I'm all about setting myself up for success with easy, protein-rich entrees.
Chicken salad is a mainstay for me because you can either cook the chicken ahead of time (or use rotisserie chicken), throw it together in literal minutes, and keep it in the fridge for days.
Whether you need something nourishing right now or tomorrow, it's always a top choice.
Plus, the flavors in this salad are such a nice change of pace. You get a little sweet with the savory and layers of aromatic spices. It's one of those recipes you find yourself thinking about all the time. Thank goodness it's such a cinch to make!
If you're looking for more healthier chicken salad recipes to explore, try this summery BLT Chicken Salad with cherry tomatoes or this sweet and spicy Hot Honey Chicken Salad.
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Chicken Salad Ingredients
- Shredded chicken breasts: It's best to make sure the breasts are fully cooked, falling apart tender, and cooled to room temperature. I usually make a batch of crockpot shredded chicken!
- Greek yogurt: This adds that classic creaminess without relying on mayo.
- Lemon juice: For a bright flavor and to help balance the earthy spices.
- For the spice blend: We're raiding the spice cupboard for this one! You'll need a mixture of garam masala, paprika, turmeric, ground ginger, and garlic powder.
- Red onion: Thinly sliced for a savory note.
- Candied walnuts: You can use regular toasted walnuts, but the extra sweetness works really well with the garam masala.
- Mint leaves: For a little freshness.
See recipe card for quantities.
How to Make Tandoori Chicken Salad
1. Add all the ingredients to a large bowl. Mix until all the ingredients are well combined.
2. Add chicken salad to a sandwich or use crackers to scoop. Enjoy!
Variations
Add some heat - Add red pepper flakes and a squeeze of sriracha paste.
Add more fiber - Fiber fills you up! To add a little more, consider adding a can of rinsed and drained beans (like cannellini or garbanzo beans). Plus, you can add chopped carrots and celery, and/or serve the salad in lettuce cups.
Serve in different ways - Chicken salad can be eaten with crackers, on top of salads, in sandwiches or wraps, and more. It also makes a great healthy snack, so don't be afraid to grab some in-between meals. Keep your energy high!
Add a hint of sweetness - Drizzle a little maple syrup or honey for a slightly sweeter flavor profile.
Substitutions
- Gluten-free: This recipe is naturally gluten-free! If celiac, be sure to use candied walnuts from a gluten-free processing facility.
- Dairy-free: Use plant-based Greek yogurt.
- Vegetarian: This option is a little more challenging since chicken is the base of the whole dish. However, you can try using canned chickpeas. I like to mash some and leave the rest whole for a nice toothsome texture.
- Nut-free: Instead of candied walnuts, use pumpkin or sunflower seeds.
Nutrition
The magic of this recipe is really the protein. We're enjoying lots of lean protein from the chicken and yogurt.
As a post partum mom, protein is essential in supporting the healing process and even fighting post partum depression, all while giving you energy to feed and chase around your busy little one. The more protein you can add to your plate, the better!
Storage
Store any leftover chicken salad in an airtight container in the fridge for 3-4 days.
Top tip
Let it rest. As the spices rehydrate, the flavors will really come together. For the best flavor, let the chicken salad rest for 1-2 hours.
FAQ
Tandoori chicken is a savory yogurt-marinated chicken dish cooked in a blazing hot clay oven called a tandoor, which locks in moisture and flavor. This creamy chicken salad recipe incorporates the same flavor profile in a tangy yogurt dressing but uses leftover cooked chicken to simplify the prep. It's so simple, comes together in moments, and is way more interesting than your average chicken salad.
Technically yes, but I'm partial to Greek yogurt. It's still rich and creamy, yet adds additional protein. Plus, yogurt is a key ingredient in tandoori chicken, so it's especially appropriate in this dish. Mayo wouldn't taste quite the same.
There are lots of options! I often find myself eating it as a dip with pita chips and sliced cucumbers or spooned into lettuce cups for a main dish. Since everything is cold, it's really refreshing on a hot day. For a packable lunch, try making a sandwich with whole wheat bread and some crispy lettuce.
More Delicious Lunch Recipes
Need more nutritious lunch recipes in your life? These will help keep things interesting while still eating well.
Recommended Side Dishes
Want to turn your chicken salad into a main meal? Try pairing it alongside these healthy sides.
Did you try this recipe? I would love to see what you made! Tag me (@bewelltable) on Instagram and leave a 5 ⭐️ review below!
Healthy Tandoori Chicken Salad
Ingredients
- 2 cooked chicken breasts shredded
- 1 cup plain Greek yogurt
- 1 tablespoon lemon juice
- 2 teaspoons garam masala
- 1 teaspoon paprika
- 1 teaspoon turmeric
- 1 teaspoon ground ginger
- 1 teaspoon garlic powder
- ½ medium red onion diced
- 1 cup candied walnuts chopped
- ¼ cup mint leaves chopped
- Salt and pepper
Instructions
- Add all the ingredients to a large bowl. Mix until all the ingredients are well combined.
- Add chicken salad to a sandwich or use crackers to scoop. Enjoy!
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