Hi everyone! This week I decided to experiment with chicken salad recipes. I love chicken salad. When I was in my dietetic internship one of my rotation sites had the BEST chicken salad I had ever eaten and I have been trying to recreate the recipe with no luck. I have gotten very close but it’s still missing something…once I figure it out I will have to share that recipe with all of you. In the mean time, my mom makes this amazing southwest chicken salad sandwich and I have been experimenting with making that recipe a little healthier.

One of the easiest ways to make chicken salad healthier is to replace mayonnaise and/or sour cream with Greek yogurt. The Greek yogurt adds more protein and decreases the fat content, as well as sodium depending on the type of mayonnaise and sour cream you use. I also wanted to decrease the total amount of sodium in the recipe. To do this I did eliminate a few ingredients. One of the ingredients her recipe calls for is one tablespoon jalapeno Tabasco sauce. One tablespoon of Tabasco sauce contains 450 mg of sodium. That’s a lot of added sodium, especially when you take into consideration the sodium content of the other ingredients. With that being said, there is some controversy with low sodium intake…but that will have to be a topic for a whole separate post.

Chicken salad is a food that can be eaten in a variety of ways. Some of the ways I enjoy eating it are:

  • With crackers
  • As a sandwich
  • On a bed of lettuce

I hope you enjoy this creation as much as I did!

Southwest Chicken Salad


  • 2 cups of cooked, shredded chicken*
  • 2 Tbs mayonnaise
  • 3-4 Tbs plain Greek yogurt
  • 3 Tbs chopped green onions
  • 1/4 cup chopped roasted red bell pepper
  • 1 Tbs lime juice
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • 1/2 tsp chili powder
  • 1/2 tsp cumin
  • Salt and pepper to taste


  1. Mix all ingredients together in a medium bowl. For best flavor let chill in refrigerator for about 30 minutes and enjoy!

*TIP: To more easily shred your chicken use a mixer (such as a Kitchen Aide) or a food processor. If you like a finer chopped chicken use the food processor. If you like a more stringy, shredded chicken use a mixer. I used a mixer for mine and it only took about 2 minutes to shred!