Mayo-Free Chicken Salad Recipe


Good Heavens – could it BE anymore deliriously delightful outside?! I stole away for a quick, two mile walk in the sunshine at lunch today…in boots…with pointy(ish) toes. Rookie mistake. I ended up with a wicked blister on the top of my big toe! 8O

It didn’t keep me from the three miler I had planned for this afternoon though, nosiree! I dominated the trail, and even passed a guy about my age! Now, I’m not saying that men are always faster than women (they’re not!!) but men tend to have much longer legs then my 5’2 self – thus, they usually whoop me in the quickness department. I cheered a silent victory cheer in my head as I passed him by!

The cheer turned to a lesson in humility when, on the way back, I got smoked by a man, ooooh, 30+ years my senior! You win some, you lose some. ;)

Afterwards, I made a delish dinner that I’ve been meaning to whip up for weeks: Chicken Salad Sandwiches! This recipe is mayo FREE, and comes straight to you from the files of IME (Iowa Mom Eats.)


Chicken Salad

Print this recipe!

Makes 3 sandwiches

6 oz shredded chicken
1/3 cup dried cranberries
1/4 cup sliced almonds
2 green onion, sliced
2 small ribs celery, chopped

1/2 cup plain Greek Yogurt
1/2 teaspoon curry powder
2 teaspoons soy sauce
squeeze of lemon juice
salt, to taste


Combine chicken through celery in a bowl. Mix dressing ingredients and pour over chicken mixture. Toss to coat. Serve!


Oh yeah! Couldn’t be simpler, really. And when you find a good chicken salad recipe that doesn’t use mayo – you latch on to it, like Lindsay Lohan to her failing career.


Tangy from the yogurt, sweet & chewy from the cranberries, and crunchy from the celery. All mixed with savory, shredded chicken. I used store-bought rotisserie chicken and removed the skin, but you could just use regular chicken breasts!


I served my chicken salad on an EarthGrains 100% Whole Wheat Thin Bun. This was bun #2. The first one was sadly lost to the toaster Gods, who decided to burn thin bun #1.


On the side I had some freshly steamed green beans.


Now, I love snapping the ends off of asparagus (for whatever reason,) but I loathe snapping beans. I’m literally one of the most impatient people in the world, and snapping the ends off of fresh green beans just takes so much TIME!


Good thing the end result is worth it. ;)


Make this, won’t you?!


Well, I was going to do an ab/core yoga download after my run, but I noticed that my site was all messed up and had to be fixed! The right hand rail was appearing below all the posts for whatever reason and I had to consult with my brother (not this one – who, yes, is single! – that one) to figure out what was up. Ergo, my hunger got the best of me, and I chose dinner over yoga. I may revisit the idea tonight though…

After I finish working on a cookie project I’m delivering this week. It’s a cute one! ;)

THE HILLS/THE CITY premieres tonight!! Will you watch? I will. :oops:

Good night!


What are some of your favorite nostalgic scents?

There were tons of people mowing their lawns while I was out running, and the smell of a freshly cut lawn always reminds me of my Dad. The smell of original Oil of Olay reminds me of my Mom, and the smell of Baby Soft perfume always reminds me of junior high. Random, I know! ;)

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  1. I have been craving chicken salad forever and I actually think I have everything on hand I need to make this! Ok…needs to happen. Loving the addition of curry powder!!

  2. The smell of Jean Nate reminds me of my mom. It’s the only thing she wears.

    And honeysuckle reminds me of playing in my grandma’s back yard.

  3. Wendy 04.27.2010

    I love that core yoga class! Warning: the leg lifts in boat pose are KILLER!

  4. Evan Thomas 04.27.2010

    I love the smell of cut grass. The smell of talcum powder is good, too!

  5. Melissa 04.27.2010

    Ooh, this sounds like such a yummy, light spring meal! Will definitely try it.
    The way the air smells in the spring–that freshness–always reminds me of track season in high school. I think of it every time I get a whiff!

  6. Gosh, I am digging this recipe! Plus, I’d make anything your mom told me to after watching your Sunday lunches! :grin:

  7. Tracy 04.27.2010

    The chicken salad looks awesome! Is the recipe based on 1 serving or did it make enough for the both of you? I can’t wait to make it! Thanks for the recipe!!

  8. Becky 04.27.2010

    This recipe looks delish! I love the look of chicken salad, but have a huge aversion to mayo. Greek yogurt seems like the perfect substitute. Can’t wait to give this one a try!

  9. Daisy 04.27.2010

    I can’t WAIT for the Hills/City. I’m reading LC’s book LA Candy right now, and it’s actually a pretty fun read :) Your chicken salad looks amazing. were peeps really asking about your adorable younger brothers relationship status? awwww.

  10. Matt 04.27.2010

    I usually stray away from chicken salad because I despise mayo. I may have to give this a shot!

  11. Stephanie 04.27.2010

    I’m also totally pumped for The Hills tonight, sad but true haha!! The chicken salad sounds delicious, love the yogurt replacement mmmm. Oh btw I made some tofu (marinated in soy, ginger, garlic, tamarind, agave & coconut oil) using your baking method last night and LOVED it! My boyfriend snuck a few “tastes” too, I was in shock ;)

  12. i was running on the treadmill next to my boyfriend, who is 8” taller than me. he was running a 7:30 minute mile, i was running a 10:00 minute mile. and our legs were running at exactly.the.same.pace. NOT FAIR!! i turned my speed up to his and i was literally sprinting.

  13. Jenny 04.27.2010

    I love vanilla and pumpkin scents! And I’m totally watching the Hills!

  14. andie 04.27.2010

    that recipe sounds super tasty. will have to try it, since I DESPISE mayo.

    and Baby Soft makes me think of jr. high too. I actually almost bought some at walmart the other day because I still love the smell of it!

  15. heather 04.27.2010

    My dad is a fire-fighter so, oddly, smoke always makes me think of him. I also used to like the way Tide smelled in my basement whenever someone did(or still does)laundry.

    The promos for the hills were intense, so I’ll watch a rerun later in the week, but I personally don’t watch either show on the regular. The City is actually kinda funny to me, I have no idea what really high society is like in New York and I’ve lived in or within 10 miles of it for my entire life…it’s not nearly as dramatic, lol.

  16. Emily 04.27.2010

    I’m actually with you on the asparagus vs. green bean thing. It’s weird, I know. But now I’m relieved to know I’m not alone!

    I recently learned the trick of lining up all my green beans and simply cutting off the ends in one clean sweep. Does the job every time, and I get to enjoy my green beans without all the fuss of snapping!

  17. Melinda 04.27.2010

    I already have my DVR set to record every episode of The Hills & The City- love it! :D

  18. Kaitlin 04.27.2010

    That chicken salad looks great…another way to make it without mayo is to use hummus and just a little bit of water to thin it out, so good! And I’ll admit…I just finished watching The Hills as well :)

  19. Mmmm that looks delicious! It’s been far too long since i’ve had chicken salad!

  20. tray 04.27.2010

    I cant WAIT for the premiere. i’m excited. too bad i’m studying for another couple of hours afterwards.

  21. Margarita 04.28.2010

    I remember Baby Soft! Thanks for sharing the recipe, I love how mayo-based recipes taste but can’t stand all the fat!

  22. Haha LOL @ Lindsay Lohan!!
    It’s not really a nostalgic scent, but I just love vanilla. No reason, it’s just a beautiful smell :)

  23. Marina 04.28.2010

    This chicken salad sounds awesome, I really have to make it soon!
    I’ve been craving chicken for a few days now, and this sounds like a perfect meal!

  24. Tracy 04.28.2010

    I love the smell of crayons! Takes me back to early gradeschool when school was all fun. Also the smell of magnolia reminds me of my grandmother. I guess she must have worn perfume of that scent?

  25. Machelle 04.28.2010

    Smells! My sisters & I are very sensitive to smell memories! Ha! Oil of Olay & peonies reminds me of Grandma Oly, anything that smells like Rose Milk lotion, Palmolive dish soap, Dove soap, Downey, homemade chx & noodles reminds me of Grannie J. Old Spice after shave is Grandpa J. Creasote treated posts is my Great Aunt & Uncle who owned a small lumber yard. When Grannie J died, my sisters & I went to the small town funeral home a day early to make sure Grannie looked ok. The owners live upstairs. When we walked in it smelled like homemade chx & noodles! We thought it was wonderful, just like walking into her house! The nice owner lady kept appologizing for the smell, but we assured her Grannie was loving it!

  26. Machelle 04.28.2010

    Oh…and I have to admit I have a bottle of Loves Baby Soft! Yes…yes I do! Ha! I love it! I spray it on the sheets sometimes to! We used to have to snap beans by the bushel barrels full when we were kids. Not my favorite thing to do.

  27. Ashley 04.28.2010

    I love chicken salad, but hate it’s horrible nutritional value! This recipe is a definite must!

    Love your comment about Lindsey Lohan, too funny! Made me giggle :)

  28. Sara 04.28.2010

    Love the idea of using greek yogurt instead of mayo. I’m not a huge fan of mayo anyway!

  29. Dawn 04.28.2010

    That chicken recipe is another keeper!
    I love those slim breads, only 1 point if you are counting Weight Watchers too!

  30. […] to Iowa Girl Eats for playing matchmaker with her Greek yogurt chicken salad recipe! Share/Save var a2a_config = a2a_config || {}; a2a_config.linkname="Chicken Salad: A Love […]

  31. […] (Mayo-Free) Chicken Salad (serves 3)                                     [/source] […]

  32. […] Yesterday, I relied on Kristin, yet again for our dinner plans. This time, I whipped up some easy, mayo-free chicken salad! […]

  33. […] Original Recipe: Iowa Girl Eats […]

  34. […] Yesterday, I relied on Kristin, yet again for our dinner plans. This time, I whipped up some easy, mayo-free chicken salad! […]

  35. emily 11.22.2010

    This was exactly what I was looking for! Thank you so much for the recipe, it is delicious!! The only think I changed was that I added walnuts instead of almonds because that is what I had. This would be perfect for a lady’s luncheon! Thank you!

  36. […] followed this recipe from Iowa Girl Eats. (Love her […]

  37. m.fay 01.30.2011

    making this dish tonight. this will be my fifth dish off your site. thank you, and keep up the great blogging.

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  38. Cindy 02.14.2011

    Yummmmmmmy! I found this when I searched for “chicken salad with greek yogurt” via Google and as soon as I saw “dried cranberries” and “curry powder,” I was in!

    I love this, and it’s the perfect after-workout lunch. Thank you!

  39. […] the leftover chicken to make this amazing bit of awesomeness, then immediately subscribed to her bog via my Google […]

  40. Beth 03.15.2011

    This was great! I’m not a big curry fan so I substituted Trader Joes dijon mustard and it was perfect!

  41. krista 04.29.2011

    I need to try making it without mayo, so much healthier! My boyfriend’s super-weird about green beans, very meticulous with cutting off both ends, and won’t eat the pointy end if it isn’t snapped off– weirdo ;)

    @Tracy: haha actually… my car smells like crayons. I really don’t know why it does, but everyone seems to think it’s appropriate since I’m at school to become a teacher. :P

  42. Stacy 05.20.2011

    Tried the chicken salad tonight for dinner. It was great! Thanks a lot for the recipe.

  43. Katie 07.07.2011

    Seriously awesome!

  44. I tried your recipe with a variation of my own. I used walnuts instead of almonds and raisins instead of cranberries. I also added a tablespoon of ranch dressing and a large dollip of fat free Miracle Whip to give it that “mayo” flavor. I’m letting it all mix and marinate together before serving. I have a feeling the flavors need to blend.

  45. Kellyo 12.04.2011

    I fixed this chicken salad exactly per the recipe. It is delicious!! I have my lunch already packed for tomorrow! Thank you…

  46. Carey 01.15.2012

    I made this recipe for the first time. I love chicken salad – but without mayo! I was a little nervous about how it would taste, but I have to say I’m quite impressed. Unfortunately, I didn’t have enough cranberries. My hubby led me to believe we had some, but he just picked them out of a nut mix. Of course! And no curry powder was to be found either. So I had to use a mix of the spices I did have (cumin, chili powder, garlic powder, dash of nutmeg/cinnamon/ginger). Does anyone have another solution to not having curry powder? I’d love to know what else I can do instead! Oh, and I will be making a trip to Trader Joe’s very soon to get more canberries. They totally make the salad!

    • Iowa Girl Eats 01.17.2012

      I’ve never tried it, but I feel like garam masala would be good instead of the curry powder!

  47. Katherine 02.04.2012

    I’m in college and I’m interested in making this ahead of time to eat for lunch for a few days. How long do you think it would be good for if i mixed it all together at once? Or would it be better to just make it right before making a sandwich?

  48. Iowa Girl Eats 02.06.2012

    It will keep for a couple days in the fridge all mixed up!

  49. Kae 04.23.2012

    I was excited about this … until I realized you still used dairy to make. My fiance is allergic to dairy (not lactose) so finding things for him to enjoy and eat are always a plus. Sadly, this won’t work for us.

  50. […] cheddar chicken was a hit with my sweetie. This week, I’m living off to Iowa Girl Eats‘ mayo-less chicken salad. Bird’s the word this month, I […]

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