Greek Yogurt Chicken Salad with Raisins & Walnuts

Chicken salad has a special place in my heart because it was the staple lunch throughout my childhood. Not only was it the lunch my mom would pack me practically everyday for school, it was also what we always ordered from our favorite farm store before heading to the Cape Cod beaches or visiting my grandmother. I know some may think that all this chicken salad would make me grow sick of it, but honestly it’s one of my favorite lunches to date. Not just because of the nostalgia, but also because it’s just so delicious and easy to make. But, of course, I’m extremely picky when it comes to my chicken salad. I don’t actually love mayo so it has to be light on the mayo and preferably mixed with a little bit of mustard to give it a nice tang. I also love when it has some texture and crunch to it so my favorite add-ins are dried fruit, nuts, and chopped celery. This is probably because this is how my mom always made it for me and the farm-stand we used to go to absolutely nailed the perfect Waldorf-style chicken salad so it’s what I’m used to and any other chicken salad just seems meh to me. As I’ve grown older, chicken salad is still one of my favorite lunches for many reasons and I have perfected a more nutrient-dense version that checks all my picky chicken salad requirements.

Lunch can be such a challenging meal since it’s right in the middle of the day and most people work outside of the home and don’t have the time or resources to whip up a fresh meal. Which is why lunch in the modern day often consists of processed convenience foods like lunch meats, take out, or going out to restaurants. Not only can this get expensive, but it’s also hard to control the nutrient-density of your food if it’s made by someone else or prepackaged. A nutritious lunch is so important to give your body and mind the energy and nutrients it needs to make it through the rest of your busy day, and it doesn’t have to be complicated or expensive! Meal prepping is my biggest recommendation for anyone who struggles with lunch time meals and this chicken salad is the perfect thing to prep for the week. It stores in the fridge great, can be eaten in a variety of ways to avoid boredom, and it’s so quick and easy to prepare. Most of the time I’ll make it out of leftover chicken we have from dinner so I don’t have to take any extra time during the day to make it separately. Not to mention it’s filled with nutrients that will keep you satisfied and nourished to last you until dinner. The dressing of this salad has a base of greek yogurt not only to give it an extra protein boost, but also for flavor since it gives more of a refreshing tangy flavor that I love. It has lots of healthy fats from the olive oil, mayo, and walnuts and extra micronutrients from the raisins and chopped celery. Pair with a whole grain bread for a sandwich, top on a salad with some quinoa, or eat it with some whole grain crackers for your energizing carbs and you have a perfectly balanced meal ready to go. It doesn’t have to be complicated and you can also customize this to your preferences. Add in fresh grapes if you prefer, switch up the nut for whatever you have in your pantry, or add some chopped spinach if you don’t like celery. Use this as your base and let it become a lunch staple in your house just like it is in mine.

Nutrition Facts:

• Mayo has become a pantry staple in many American households but because of its popularity, there are many versions available that were created to increase its shelf life and decrease its nutritional value. Originally, mayonnaise was simply made with egg yolks, natural oil like olive oil, and an acid such as vinegar or lemon juice. With these simple ingredients, mayo can be a great source of healthy fats and a great condiment for sandwiches or used as a dip. Today, many mayo brands are filled with things like excessive ingredients, preservatives, added sugars, trans fats, artificial ingredients, and seed oils to make them more shelf stable and cheaper to make for the masses. Although homemade mayo is fresher and more delicious, that doesn’t mean you can’t find a great mayo at your grocery store. The key is to look through the ingredients label and look for simple, natural ingredients with a relatively short ingredients list. My favorite is Primal Kitchen’s Avocado Oil mayonnaise because it’s made with a natural oil (avocado oil), only has 7 simple and natural ingredients, and tastes delicious! In a simple mayo, there can be a great amount of nutritional benefits. There are tons of heart healthy fats from the egg yolk and oil, and tons of vitamins from the egg yolk including vitamin E, vitamin K, and vitamin D. 
• Walnuts are an incredibly nutrient-dense tree nut that are commonly used in baking and as a topping. They are rich in a healthy fat known as omega-3 fatty acids which have been linked to cardiovascular health, brain health, eye health, and anti-inflammatory benefits. They are also a great source of antioxidants, fiber, vitamin E, copper, folic acid, phosphorus, manganese, and other B vitamins. They have also been said to support gut health by producing gut healthy bacteria since they are a good source of fiber.

Servings: 6

Ingredients:

• 4 large chicken breasts (or 6 small breasts)
• Juice from 1 lemon (divided)
• 2 Tbsp olive oil (divided)
• ¼ cup greek yogurt
• 2 Tbsp mayo
• 2 Tbsp dijon mustard
• ¼ tsp garlic powder
• ¼ tsp onion powder
• ¼ tsp dried thyme
• ¼ tsp dried oregano
• ¼ tsp dried basil
• ¼ cup chopped celery
• ¼ cup raisins
• ¼ cup chopped walnuts

Instructions:

1. Preheat oven to 375 degrees F.
2. Lay chicken breasts onto a sheet pan and season with juice from ½ lemon and 1 Tbsp of olive oil.
3. Bake at 375 degrees for 25-30 minutes until internal temperature reaches 165 degrees F. or there is no pink in the middle.
4. While chicken is cooking, combine the yogurt, mayo, mustard, juice from ½ lemon, 1 Tbsp of olive oil and all spices in a small bowl.
5. Once chicken is done cooking, finely shred and put into a large bowl to cool slightly before adding the dressing and other ingredients. 
6. Once the chicken is slightly cooled, add the dressing, chopped celery, raisins, and chopped walnuts to the bowl. Thoroughly combine until all ingredients are well coated in the dressing and fully incorporated.
7. Enjoy on a sandwich, salad, with some crackers, or on its own!