Published January 25, 2026 · Updated June 18, 2026
Five healthy chicken salad recipes. All under 400 calories. Every single one is packed with at least 29 grams of protein and skips the heavy mayo. These light, no-mayo chicken salads prove that eating light does not mean eating boring or going hungry. From zesty Asian-inspired mandarin to fresh Mediterranean artichoke, each one brings bright spring flavors to your plate while keeping the calories in check.
Quick Stats, All 5 Chicken Salads
Carbs and fat vary by recipe, see each recipe card for the full breakdown.
Why These Healthy Chicken Salads Work
Light on Calories, Big on Food: Every salad lands between 368 and 398 calories, so you get a full, satisfying plate that still leaves room in your day. The volume comes from crisp vegetables and greens, not from a heavy, calorie-dense base.
No Mayo Required: Instead of a mayo-heavy bind, these salads use bright vinaigrettes, citrus, and a poppy-seed dressing. That swap cuts a lot of calories and saturated fat while letting the fresh, seasonal flavors come through.
Protein That Keeps You Full: With at least 29 grams of protein each, mostly from grilled chicken breast, these salads are built to keep you satisfied through a busy afternoon rather than leaving you hungry an hour later.
Fresh Spring Produce: Strawberries, asparagus, sweet peas, mint, and spring greens do the heavy lifting on flavor. Seasonal produce at its peak needs very little dressing to taste great, which is part of how these stay light.
Built for Meal Prep: Grill the chicken and mix the dressings ahead, and lunch comes together in minutes all week. For more ideas in this style, see our cold lunch recipes.
The 5 Chicken Salads at a Glance
| Salad | Calories | Dressing | Flavor Profile |
|---|---|---|---|
| Asian-Inspired Mandarin | 375 | Sesame vinaigrette | Sweet, tangy, savory |
| Mediterranean Artichoke | 392 | Lemon and olive oil | Briny and herby |
| Strawberry Spinach | 385 | Poppy seed | Sweet and fresh |
| Lemon Herb and Asparagus | 368 | Lemon vinaigrette | Bright and grassy |
| Spring Pea and Mint | 398 | Citrus vinaigrette | Sweet and minty |
Asian-Inspired Mandarin Chicken Salad (375 Calories)
The Asian-inspired mandarin chicken salad delivers a light yet satisfying meal with an ideal balance of sweet, tangy, and savory flavors. It combines tender grilled chicken with crisp vegetables, juicy mandarin oranges, and a toasted-almond crunch, all brought together with a light sesame vinaigrette instead of mayo. For best results, toast the almonds in a dry skillet over medium heat until fragrant, watching closely so they do not burn. The dressing can be made up to 3 days ahead and stored in an airtight container in the fridge.
Here is the full Asian-inspired mandarin chicken salad recipe.
Asian-Inspired Mandarin Chicken Salad
Ingredients
Equipment
Method
- Season chicken breasts with salt and pepper. Grill for 6-7 minutes per side until internal temperature reaches 165°F (74°C). Let rest for 5 minutes, then slice against the grain.
- While the chicken cooks, whisk together rice vinegar, soy sauce, sesame oil, honey, ginger, and garlic in a small bowl to make the dressing.
- Toast the almonds in a dry skillet over medium heat for 2-3 minutes until fragrant, watching carefully to prevent burning.
- Combine salad greens, bell pepper, and carrots in a large bowl.
- Top with sliced chicken, mandarin segments, and toasted almonds. Drizzle with dressing and sprinkle with sesame seeds just before serving.
Nutrition
Notes
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Let us know how it was!Mediterranean Grilled Chicken and Artichoke Salad (392 Calories)
This Mediterranean grilled chicken and artichoke salad pairs lean protein with fresh vegetables and bright Mediterranean flavors for a light yet filling spring meal that serves four. Artichokes are a good source of fiber and antioxidants, as Cleveland Clinic notes, and they add real heft here without many calories. For best results, bring the chicken to room temperature before grilling, and if you use canned artichoke hearts, pat them dry to remove excess moisture. Assemble ahead if you like, but add the dressing and feta just before serving.
Here is the full Mediterranean grilled chicken and artichoke salad recipe.
Mediterranean Grilled Chicken and Artichoke Salad
Ingredients
Equipment
Method
- Combine olive oil, lemon juice, oregano, garlic, salt, and pepper in a bowl to create the marinade. Place chicken breasts in the marinade, cover, and refrigerate for 2 hours.
- Preheat the grill to medium-high heat. Remove chicken from marinade, reserving the marinade for later.
- Grill chicken for 6-7 minutes per side until internal temperature reaches 165°F (74°C). Let rest for 5 minutes, then slice into strips.
- While the chicken rests, arrange mixed greens on a serving platter. Top with artichoke hearts, cherry tomatoes, red onion, and kalamata olives.
- Place sliced chicken on top of the salad. Sprinkle with crumbled feta cheese and drizzle with the reserved marinade that has been heated through.
Nutrition
Notes
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Let us know how it was!Strawberry Spinach Chicken Salad with Poppy Seed Dressing (385 Calories)
Sweet, fresh, and a little bit special, this strawberry spinach chicken salad leans on ripe strawberries and a light poppy-seed dressing instead of anything heavy. For best results, use strawberries at peak ripeness for the most natural sweetness. The chicken can be grilled in advance and served cold, but dress the spinach just before serving so it stays crisp rather than wilting. To trim the calories even further, use a little less dressing or swap the honey for a sugar-free alternative.
Here is the full strawberry spinach chicken salad recipe.
Strawberry Spinach Chicken Salad with Poppy Seed Dressing
Ingredients
Equipment
Method
- Season chicken breasts with salt and pepper. Heat a grill pan over medium-high heat.
- Cook chicken for 6 minutes per side until the internal temperature reaches 165°F (74°C). Remove from heat and let rest for 5 minutes.
- While the chicken cooks, whisk together olive oil, apple cider vinegar, honey, Dijon mustard, and poppy seeds in a small bowl to make the dressing.
- Combine baby spinach, sliced strawberries, and red onion in a large salad bowl.
- Slice the rested chicken and arrange on top of the salad. Drizzle with poppy seed dressing and top with sliced almonds just before serving.
Nutrition
Notes
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Let us know how it was!Lemon Herb Chicken with Spring Mix and Asparagus (368 Calories)
Light and invigorating, this lemon herb chicken with spring mix and asparagus is made for warm spring days. Tender chicken breast, crisp asparagus, and a zesty lemon dressing create a balanced, satisfying, no-mayo plate at just 368 calories. For best results, bring the chicken to room temperature before cooking for even results. You can assemble ahead, but add the dressing just before serving to keep the greens crisp. For meal prep, store the grilled chicken and asparagus separately from the spring mix and keep the dressing in its own container for up to 3 days.
Here is the full lemon herb chicken and asparagus salad recipe.
Lemon Herb Chicken with Spring Mix and Asparagus
Ingredients
Equipment
Method
- Season chicken breasts with half the fresh thyme, rosemary, garlic, salt, and pepper.
- Heat grill pan over medium-high heat with 1 tablespoon olive oil. Cook chicken for 6-7 minutes per side until internal temperature reaches 165°F (74°C).
- While chicken cooks, trim asparagus and grill for 3-4 minutes until tender-crisp with light char marks. Set aside.
- Whisk together lemon juice, remaining olive oil, Dijon mustard, honey, and remaining herbs for the dressing.
- Let chicken rest for 5 minutes, then slice against the grain.
- Arrange spring mix on plates, top with sliced chicken and grilled asparagus, then drizzle with lemon herb dressing.
Nutrition
Notes
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Let us know how it was!Spring Pea and Mint Chicken Salad with Citrus Vinaigrette (398 Calories)
This spring pea and mint chicken salad brings the season together in one bright bowl. Tender chicken breast, sweet peas, and fresh mint strike a perfect balance, while a citrus vinaigrette keeps it light and lively. For best results, bring the chicken to room temperature before cooking so it cooks evenly. The vinaigrette can be made up to 24 hours ahead and refrigerated, and if you use frozen peas there is no need to thaw them first.
Here is the full spring pea and mint chicken salad recipe.
Spring Pea and Mint Chicken Salad with Citrus Vinaigrette
Ingredients
Equipment
Method
- Season chicken breasts with salt and pepper. Heat 1 tablespoon olive oil in a large skillet over medium heat.
- Cook chicken for 6-7 minutes per side until internal temperature reaches 165°F (74°C). Remove from heat and let rest for 5 minutes.
- While chicken cooks, bring a small saucepan of salted water to a boil. Blanch peas for 2-3 minutes until bright green and tender-crisp. Immediately drain and shock in ice water to stop cooking. Drain well.
- Make the citrus vinaigrette by whisking together orange juice, orange zest, lemon juice, olive oil, honey, salt, and pepper in a small bowl.
- Slice the rested chicken against the grain.
- Combine spring greens, blanched peas, radishes, and red onion in a large bowl. Add sliced chicken and chopped mint. Drizzle with citrus vinaigrette and toss gently to combine.
Nutrition
Notes
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Let us know how it was!Want to keep the fresh, low-calorie lunches going? Two more to bookmark are these spring green salads with citrus dressing and our fresh keto salad recipes for spring, both light and packed with produce.
Pro Tips for Perfect Chicken Salads
Cook Chicken to 165°F: Pull the chicken at an internal temperature of 165°F and let it rest before slicing. Resting lets the juices redistribute, so the breast stays moist instead of drying out, which matters even more when it is served cold in a salad.
Bring Chicken to Room Temperature: Letting the chicken sit out for 15 to 20 minutes before it hits the grill or pan helps it cook evenly, so you avoid a charred outside with an underdone center.
Dress Just Before Serving: Delicate greens like spinach and spring mix wilt fast once dressing hits them. Toss everything together right before eating, and keep the dressing separate if you are prepping ahead.
Toast Your Nuts and Seeds: A quick toast in a dry skillet wakes up the flavor of almonds, poppy seeds, or whatever crunch you are adding. Watch them closely, since they go from golden to burnt in seconds.
Lighten the Dressing First: If you are watching calories, the dressing is the easiest lever. Use a little less, or stretch a vinaigrette with extra lemon juice or a splash of water before reaching for more oil or honey.
Storage and Serving Suggestions
Refrigerator Storage: Store the components separately. Grilled chicken keeps in an airtight container for up to 4 days, and prepped vegetables for about 3 days. Keep dressings in their own container so nothing goes soggy.
Freezer Storage: Freeze cooked, sliced chicken for up to 3 months, then thaw overnight in the fridge. The fresh greens and dressings do not freeze well, so add those after thawing.
Meal Prep Strategy: Grill the chicken and mix the dressings on Sunday, then assemble each salad the morning you eat it. That keeps three to four days of fresh, vibrant lunches ready to go. For more make-ahead ideas, browse our make-ahead lunch recipes.
Complete the Meal: These salads stand on their own, but you can round them out with a piece of fruit or a light soup. If you want more salad options in rotation, try our quinoa power bowl for a heartier, plant-forward day.
Frequently Asked Questions
Are these chicken salads made without mayo?
Yes. All five skip the mayo and use light dressings instead, including sesame vinaigrette, lemon and olive oil, poppy seed, and citrus vinaigrette. That swap is a big part of how each salad stays under 400 calories while still tasting rich and satisfying.
How many calories are in these chicken salads?
Each recipe lands between 368 and 398 calories per serving, so every one comes in under 400. They also deliver at least 29 grams of protein per serving, mostly from grilled chicken breast, which helps the lighter calorie count still feel filling.
Can I make these chicken salads ahead for meal prep?
Absolutely. Grill the chicken and mix the dressings ahead, then store the components separately and assemble each salad the day you eat it. Cooked chicken keeps for up to 4 days in the fridge, and dressing the greens at the last minute keeps them crisp.
Can I use Greek yogurt instead of vinaigrette?
Yes. A spoonful of plain Greek yogurt thinned with lemon juice makes a creamy, high-protein dressing that keeps the salads light. It works especially well on the lemon herb and Mediterranean versions if you prefer something creamier than a vinaigrette.
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These five healthy chicken salads deliver everything you want from a light spring meal: fresh seasonal flavors, satisfying protein, and a calorie count that stays comfortably under 400. Whether you reach for the sweet-savory mandarin or the herby Mediterranean artichoke, you get a no-mayo lunch that actually keeps you full. Cook your chicken on Sunday, prep your produce, and you have several days of vibrant, ready-to-go lunches waiting in the fridge.
Medical Disclaimer: The nutritional information provided in this article is for informational purposes only. While we strive for accuracy, individual responses to foods vary. Always consult with your healthcare provider or registered dietitian about dietary changes.
