Honey Roasted Chicken Salad (Mayo Free!)


Honey Roasted Chicken Salad is light and refreshing with a tasty, honey-roasted twist. Mayo free, too!

What a difference a few days makes!

On Monday I was practically crawling on my hands and knees to make it home at the end of a 4 mile run in the 90 degree heat, whereas 3.5 miles practically flew by this afternoon under hazy skies, and in temperatures that were 20+ degrees cooler. Talk about perfect running conditions!

I finished up with 64 crunches, 64 push ups, and a 64 second plank with sweat dripping into my eyeballs. #cute #someonesplayingcatchup #deathtoplanks (shall I keep going? ;) )

After a quick shower I assembled an equally quick dinner platter featuring a light-yet-filling Honey Roasted Chicken Salad that’s easy, tasty, and, best of all, mayo FREE!


Honey Roasted Chicken Salad is a slightly sweeter, fresher version of my go-to mayo-free Chicken Salad recipe, and is filled with fun flavors and textures like snappy grapes, crisp celery, crunchy almonds, and shredded chicken.

The salad is mixed with a light dressing of plain Greek yogurt swirled with honey and Dijon mustard, that was inspired by my Chick-fil-A Chicken Bites’ honey mustard dipping sauce (which, as you may recall, I semi wanted to spoon-drink?!)


Awkward dressing-drinking urges aside, Honey Roasted Chicken Salad is awesome to make for a quick and easy lunch, or enjoy as a light and springy supper with tons of dunkers and dippers to scoop it up with!


Start by poaching 1 large chicken breast in boiling water for 6-7 minutes. To see if it’s done, I usually pull the breast out with tongs, then cut into the thickest part with a knife. Once the chicken is cooked through, pull it out, let it cool slightly, then shred it all up.


Meanwhile, combine 3/4 cup halved red grapes with 2 stalks celery diced fairly small.

Add 1/3 cup honey roasted almonds that have been roughly chopped or plain sliced almonds if you need the dish to be gluten-free.

Next, mix together the dressing for the chicken salad, starting with 1/4 cup plain Greek yogurt as the base. Greek yogurt is MUCH lower in calories than mayo, which is what traditional chicken salads use, plus it’s packed with protein and has a cool, slightly tangy flavor.

Stir 1-1/2 teaspoons each gluten-free Djion mustard and honey into the yogurt.

Then season with salt & pepper to taste, and stir until smooth.


Pour the dressing over the chicken, grapes, celery, and honey-roasted almonds, then season with more salt & pepper, and mix it all up.


Serve Honey Roasted Chicken Salad in a variety of ways, from sandwiching between toasted bread, piling on top of crunchy romaine lettuce, or scooping up with fresh apples and gluten-free crackers!


Honey Roasted Chicken Salad (Mayo Free!)

serves 1-2


Honey Roasted Chicken Salad is light and refreshing with a tasty, honey-roasted twist. Mayo free, too!


  • 1 large chicken breast
  • 3/4 cup red grape halves
  • 2 ribs celery, diced small
  • 1/3 cup sliced almonds OR honey-roasted almonds if dish does not need to be gluten-free
  • For the dressing:
    • 1/4 cup plain Greek yogurt
    • 1-1/2 teaspoons honey
    • 1-1/2 teaspoons gluten-free Dijon mustard
    • salt & pepper


  1. Poach chicken breast in boiling water until cooked all the way through, about 6-7 minutes. Remove to a plate and let cool slightly, then shred by hand. Mix with red grapes, celery, and almonds.
  2. Stir together Greek yogurt, honey, Dijon mustard, salt, and pepper. Add to chicken mixture and mix well, then season with more salt and pepper if needed. Serve between toasted bread slices, on a salad, in pita bread, or scooped with crackers and fruit.

This recipe is courtesy of Iowa Girl Eats, http://iowagirleats.com.


Sometimes I like big tasting platters for dinner vs one portion of this, that, or the other. It’s fun to experiment with different flavor combos, plus, how you gonna hate on anything with the word “platter” in the description?


Ridiculously delish!


In other news, not only are my in-laws coming to stay with Ben and me this weekend, but we are also leaving for Jamaica very soon, and the house needs to be spic and span for both events to happen. You know how I hate coming home from vacay to a mess.


The cleaning gloves are on.

Have a good night!

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  1. Dee 04.04.2012

    This is very similar to the chicken salad I just put on my blog. Yum!

  2. Jules 04.04.2012

    This looks awesome! What do you know about the make-ahead factor for Greek yogurt? In other words, if I make a batch of this on a Sunday, would it still be good for lunch on Thursday?

    • Iowa Girl Eats 04.04.2012

      I would eat it within a couple days, otherwise the dressing can become runny!

  3. Maggie 04.04.2012

    oh my gosh yum!! I have not thought of greek yogurt in chicken salad–great idea! will be trying this and posting on magspicemag.com !!! Thanks!!

  4. Gosh these pictures are just so stunning! I pinned this recipe, thank you for this!

  5. This looks amazing, especially since I HATE overly mayonnaised salads!

  6. Lindsey 04.04.2012

    Yum! I love the use of Greek yogurt vs Mayo! Such a simple swap, but totally worth it! I have fallen in love with Bolthouse Farms Yogurt dressings. Their Ranch tastes exactly like regular… but only 45 cals/ 2 Tbsp!

  7. lo 04.04.2012

    I’m a bit fan of all the crunchy bits in chicken salad. Love that this includes all of our favorites.

    The tasting platter idea rocks :)

  8. Yummy! Happy cleaning and packing.

  9. Keybe 04.04.2012

    They also put crack in the Smokehouse version of those almonds. Just sayin’.

    • jad18 04.05.2012

      And the wasabi ones, too.

  10. I am the same way! The house has to be cleaned before I leave for vacation because I do not want to get back from vacation and have to clean too!

  11. Lauren 04.04.2012

    I always seem to make my chicken or tuna salads sans mayo but I love your extra touch of honey. Such a brilliant idea my girl.

  12. erica 04.04.2012

    These pictures are awesome! I have been reading your blog since the beginning and the photos are better than ever. I am inspired!

  13. Kelly 04.04.2012

    That looks so awesome, thanks for the great lunch idea! I need to get better about making a healthy lunch for me, I matter, too!

  14. Shonda 04.04.2012

    I can’t wait to make this!

  15. Maria W 04.04.2012

    Hi –I can’t wait to try this recipe! Enjoy your trip to Jamaica. I’ve been there, too! Maybe you’ll be inspired with new recipes for all of us to try.

  16. sarah j 04.04.2012

    I am going to be brave and try this… I actually LOVE chicken salad that is mayo-ey (I just really love condiments) but I don’t love the calories.

  17. Fiauna 04.04.2012

    This looks so good. Mind if I pin it? BTW, I love your blog and visit often. Keep up the good work!

  18. Trisha 04.04.2012

    This looks so tasty! There is some major spring cleaning underway in this household too so I guess I’m in good cleaning company! :)

  19. Looks incredibly refreshing. What’s significant about #64? Do you add one per day?

  20. CJ - Food Stories 04.05.2012

    I love to sub greek yogurt for mayo and sour cream. Always love to stop by your site and see what’s cooking.

  21. pam 04.05.2012

    Beautiful presentation! You always make food look so delectable! This is making me hungry for lunch and it is only 9 am!

  22. Love using Greek yogurt in chicken salad like this, it’s also great in Tuna salad as well w/ a touch of worcestershire & lemon (just did a recipe for that recently!) But hey missy, wherrrrre’s the Chobani ;) Kiddinggg, have a great Thursday!

  23. I normally don’t like chicken salad (not a big mayo fan), but I love greek yogurt dressings. Never even thought of using it to make a mayo-free chicken salad. Thanks for sharing!

  24. I recently discovered that using greek yogurt and roasted grapes took my chicken salad to a whole new level-I love your dressing combo, it looks great!

  25. Oh how yummy. I like the addition of honey-roasted almonds!

  26. Yumm! I am all for tuna and chicken salad recipes without mayo! This is a good healthy alternative!

  27. molly 04.05.2012

    This looks so delicious! I can’t wait to try this SOON! Sounds like a wonderful summer snack and a lot like my favorite sandwich at Panera. Thanks!

  28. Brooke Flint 04.05.2012

    Oh my! This looks delicious! Might have to make this for Easter!

  29. jad18 04.05.2012

    Looks great! They make wasabi almonds that are so addictive. I have to put the cannister on a high shelf, so I have to get a chair or bug my guy to get them down for me.

  30. […]  She is always making great healthy recipes that aren’t too difficult to make.  This is her mayo-free honey roasted chicken salad!  I can’t wait to make this soon!  My mouth is watering just looking at […]

  31. Jennfier Pappas 04.06.2012

    FYI, I “Pinned” this to my Recipes board and within hours all of my followers started re-pinning! You’re blowing up on Pinterest! Anyway, I made this recipe for myself last night, and it was honestly amazing. Such a fresh, healthy, and delicious spring/summer dish. Recently started following you via Google Reader and I really enjoy your blog. Keep the great recipes coming and thanks for all the fabulous, healthy info!

  32. Ash 04.06.2012

    I don’t even like chicken salad, but I think sans mayo I might actually really like it. I’ll have to try this!

  33. Maria 04.06.2012

    This is how I make my chicken salad! I love your photos. Makes me want chicken salad…now. ;)

  34. Carey 04.07.2012

    Um yeah, I made this last night for dinner! Love it! The only prob I had was that while shopping at Jewel, I thought I picked up honey roasted almonds, but there was an imposter! A lonely roasted almond was sitting atop the honey roasted ones and I just so happened to grab it and not realize it. So because of the saltiness the roasted almonds added, I put a little more honey in the mix. Bad idea! That made it tooooooo sweet. So today I’ll add a little more yogurt and mustard to hopefully balance it out. Other than that, it was awesome!

  35. Lauren 04.07.2012

    woah your pictures make me want to eat my screen! def making this! have a great time in Jamaica!

  36. Jen S. 04.07.2012

    My mom and I made this for out Easter Eve dinner and it was wonderful. So light and flavorful!

  37. Kenzie 04.12.2012

    Thanks for this recipe! I doubled it and subbed honey mustard for the honey and mustard and my husband said he would eat it every week (if I would make it that often.)

  38. Christy 04.15.2012

    I made this tonight and took photos and shared on FB. It was THAT GOOD! I hunted high and low for the honey roasted almonds but couldn’t even find them at our “fancy” grocery store, so I toasted plain, slivered almonds and it was still sooooo yummy! I served it on a bed of baby spinach, with homegrown tomatoes, sliced apple and whole wheat crackers from 34 degree. Have you tried those crackers? They’re awesome tasting and only 35 calories for 9 crackers! Thanks for the great recipe!

  39. […] can’t wait to try this honey roasted chicken salad! […]

  40. […] from Iowa Girl Eats Share this:TwitterFacebookLike this:LikeBe the first to like this post. Filed under Foodie, […]

  41. Maurine 04.20.2012

    Made this tonight……DEEEEELISH! Thank you!

  42. […] made some chicken salad (this one, to be exact), and mixed the rest with salsa to add to rice or a […]

  43. […] for the recipe from Iowa Girl Eats and tweaked it a bit. . . You can find the original recipe here (made with Greek yogurt). And here is my […]

  44. The Big Day 01.21.2013

    […] up some good ‘ol chicken salad. I spiced it up this time and made Iowa Girl Eat’s Honey Roasted Chicken Salad that I have been wanting to […]

  45. […] Recipe Source: Iowa Girl Eats […]

  46. Jessica 04.09.2013

    I made this once before, but I couldn’t find the right almonds. I found them this time and you are right they are SO delicious! what a great recipe.

  47. […] recipe originally comes from Iowa Girl Eats but I first saw the recipe on Running4Cupcakes (it was modified, original recipe calls for yogurt […]

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  50. cora almonte 12.14.2013

    Thank you so much for all your posts. I love all your recipes.

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