WIAW: Skinny Chicken Salad

skinny chicken saladEver since I started working in an office again, I’ve been eating out wayyy too much.

My co-workers and I grab lunch practically every single day. It’s fun and all, but it can be taxing weight and wallet-wise. So for the past week or so, I’ve been trying to bring my lunch everyday. This helps me stay on track with eating healthy and gluten-free, and it’s much, much cheaper.

On Sunday, I baked up a big batch of chicken breasts and beets, and put a nice arrangement of grab-and-go salad mix-in’s like avocado, edamame, and fat-free feta prominently in the front of the fridge so I wouldn’t forget to pack them.

I also bought a bunch of easy to snack on fruits to keep handy at my desk like apples, bananas, and grapes. No way was I going to have a mid-day break-room breakdown.

saladMonday and Tuesday went well. I brought my colorful salad with all the delightful mix-in’s and was thoroughly satisfied.

But here we are at hump day…

hump-day…and I just couldn’t bear the thought of eating the same exact lunch for a third day in a row.

Sooo, I got creative.

I love chicken salad but I obviously don’t love the gobs of mayo it’s doused in. So I decided to modify a traditional chicken salad recipe by swapping the mayo for a greek yogurt mixture.

It turned out great. So great, that when I went to pack my lunch this morning, half of it was gone. Apparently the BF had a snack attack after working late last night.

Luckily for me, there was enough left for my lunch.

My Skinny Chicken Salad is only 138 calories a serving, 13 grams of protein, and 5 grams of healthy fat (from the almonds).

Check out the easy recipe and then head over to Jenn’s blog Peas and Crayons for tons of other “What I Ate Wednesday” recipe ideas.

Skinny Chicken Salad

skinny-chicken 2


6 oz cooked, cubed Chicken Breast

1 C. Red Grapes (25), halved

1/4 C. slivered Almonds

1/8 C. diced Onion

2 T. chopped Parsley

1 tsp. Dill

5 oz. Fat-free Greek Yogurt

1 tsp. Lemon Juice

1 tsp. Mustard

Sprinkle of Salt and Pepper


1. Combine all the ingredients in a big bowl and go to town sista!

mixTotal Calories: 138 calories for 4 servings. OR eat the whole darn thing for 550. It’s hump day, go haywire.

PS: Check back in later today for Exercise #2 in my Weight Lifting for Women series!

 Weigh In: Do you eat out or bring your lunch to work? What’s your go-to brown-bag meal?


  1. Boo YA Grandma, LOL! Yep, got that line from you! You bring it out of me.
    My on-the-go meals vary constantly but I always make sure to bring something with me. Be is a turkey or beef burger (tin foil rocks my socks off, lol) or a pouch of salmon (easy open baby)… or I will run into Whole Foods or Gelsons and grab some of their salad bar chicken – I am ALWAYS craving that stuff! lol
    GiGi Eats Celebrities recently posted…Tricked Out With CoolioMy Profile

    • Whitney English says:

      Booyah Grandma is spreading like a wildfire!

      I like the idea of you carrying around a “pouch of salmon.” I’m picturing you as a kangaroo right now…haha.

  2. Wow… this is a wonderful post, nice to visit here. I love the grapes in your menu by the way.. yummy

  3. This recipe was delicious! I’m 3 weeks into trying to live a healthier lifestyle and to find this was heaven! LOL I love your blog – very encouraging and from what I’ve read, love your passion to make what we love in the fat world more healthy! <3

    • Whitney English says:

      Hi Billye! That is so great so hear! Congratulations on your choice and keep up the awesome work 🙂

      Thanks for the kind words about the blog, I hope it continues to help you in your journey. Please let me know if you have any recipe requests!

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