Chicken salads and sandwiches make energizing lunches and light but satisfying dinners. Try our creative twists on traditional chicken salad, including our pretty Chicken and Raspberry Salad; Buffalo Chicken Salad, made with cayenne pepper-coated chicken tenders and blue cheese dressing; and Mango Chicken Lettuce Wraps that you can eat out of hand. For sandwiches, our offerings include Chicken Quesadillas with an avocado-tomato salsa for dipping and chicken Caesar salad stuffed in a pita. Or sink your teeth into our Chicken Apple Burgers; shredded apple lends moisture and flavor to the chicken patties without adding fat.
This satisfying, healthful salad features grilled avocado to provide a buttery counterpart to fresh berries and grilled chicken.
TOTAL TIME: 35 MINUTES
MAKES: 4 SERVINGS
| 2 | TABLESPOONS FRESH LEMON JUICE |
| 2 | TABLESPOONS REDUCED-FAT SOUR CREAM |
| 1 | TABLESPOON HONEY |
| 1 | TEASPOON DIJON MUSTARD |
| ⅜ | TEASPOON SALT |
| ⅜ | TEASPOON GROUND BLACK PEPPER |
| 1 | TEASPOON POPPY SEEDS |
| 1 | POUND SKINLESS, BONELESS CHICKEN BREAST HALVES |
| 1½ | TEASPOONS OLIVE OIL |
| 1 | AVOCADO, CUT IN HALF, PITTED BUT NOT PEELED |
| 1 | PINT RASPBERRIES (3 CUPS) |
| 6 | OUNCES MIXED GREENS |
| ¼ | CUP SLICED TOASTED ALMONDS |
1 Prepare outdoor grill for direct grilling over medium heat.
2 In bowl, whisk lemon juice, sour cream, honey, Dijon, and ⅛ teaspoon each salt and pepper. Stir in poppy seeds. Cover dressing; refrigerate up to 1 day.
3 With meat mallet, pound chicken to even ½-inch thickness. Rub 1 teaspoon oil over chicken; sprinkle with remaining ¼ teaspoon each salt and pepper. Rub cut sides of avocado with remaining ½ teaspoon oil. Place chicken and avocado on grill. Grill avocado 3 to 5 minutes or until grill marks appear, turning over once. Cook chicken 8 to 10 minutes, until instant-read thermometer inserted horizontally into thickest part of breast registers 165°F. Let chicken and avocado rest 5 minutes. Discard avocado peel; slice. Slice chicken.
4 In bowl, toss raspberries with 1 tablespoon dressing. In large bowl, toss greens with remaining dressing; divide among plates. Top with raspberries, chicken, avocado, and almonds.
PER SERVING. 27G PROTEIN | 19G CARBOHYDRATE | 14G TOTAL FAT (3G SATURATED) 8G FIBER | 67MG CHOLESTEROL | 320MG SODIUM 
MAKE IT A MEAL: For a 400-calorie lunch with added fiber, serve with a whole-grain roll (100 calories). Try some of the grilled avocado spread on the roll.
Fragrantly spiced, studded with sweet red grapes and crunchy celery slices, and served on a bed of romaine, this chicken salad is sure to dazzle guests.
ACTIVE TIME: 15 MINUTES · TOTAL TIME: 35 MINUTES
MAKES: 4 MAIN-DISH SERVINGS
| 4 | SKINLESS, BONELESS CHICKEN BREAST HALVES (1½ POUNDS) |
| 1 | ONION, CUT INTO QUARTERS |
| ½ | TEASPOON SALT |
| ¼ | CUP PLAIN NONFAT YOGURT |
| ¼ | CUP LIGHT MAYONNAISE |
| 1 | TABLESPOON FRESH LIME JUICE |
| 1½ | TEASPOONS CURRY POWDER |
| 1 | TEASPOON GRATED, PEELED FRESH GINGER |
| 1¼ | CUPS SEEDLESS RED GRAPES, EACH CUT IN HALF |
| 2 | STALKS CELERY, THINLY SLICED |
| 1 | BAG (10 OUNCES) CUT-UP HEARTS OF ROMAINE |
1 Place chicken breasts in deep 12-inch skillet. Add onion quarters, ¼ teaspoon salt, and enough water to cover chicken; heat to boiling over high heat. Remove skillet from heat; cover and let chicken sit in poaching liquid 20 minutes or until chicken loses pink color throughout. Instant-read thermometer inserted horizontally into thickest part of breast should register 165°F. Transfer chicken to cutting board; cool until easy to handle.
2 Meanwhile, in large bowl, whisk yogurt, mayonnaise, lime juice, curry powder, ginger, and remaining ¼ teaspoon salt until blended. Stir in grapes and celery.
3 Cut chicken into ½-inch chunks and add to mixture in bowl; toss to coat. Serve salad right away, or cover and refrigerate to serve chilled. Spoon chicken salad onto romaine to serve.
PER SERVING. 42G PROTEIN | 18G CARBOHYDRATE | 8G TOTAL FAT (2G SATURATED) 3G FIBER | 104MG CHOLESTEROL | 455MG SODIUM 
MAKE IT A MEAL: For added flavor and a wholesome crunch, toss in 1 tablespoon toasted walnuts, chopped, per serving (45 calories). You can enjoy this delicious lunch for just 360 calories.
This quick main-dish salad is ready in just 30 minutes. Full of lean protein and bursting with flavor from the cayenne-coated chicken, it’s a fun and filling lunch.
TOTAL TIME: 30 MINUTES
MAKES: 4 MAIN-DISH SERVINGS
| 1¼ | POUNDS CHICKEN BREAST TENDERS, EACH CUT CROSSWISE IN HALF, THEN LENGTHWISE IN HALF |
| ¼ | TEASPOON CAYENNE (GROUND RED) PEPPER |
| ¼ | TEASPOON SALT |
| 3 | TABLESPOONS CAYENNE PEPPER SAUCE |
| 1 | TABLESPOON BUTTER |
| 1 | TABLESPOON WATER |
| 1 | LARGE HEAD BOSTON LETTUCE, TORN INTO BITE-SIZE PIECES |
| 1 | CUP SHREDDED CARROTS |
| 2 | STALKS CELERY, THINLY SLICED |
| ½ | CUP BOTTLED BLUE CHEESE DRESSING |
1 Preheat oven to 450°F. Spray 15½" by 10½" jelly-roll pan with nonstick cooking spray. Toss chicken with cayenne and salt. Place on prepared pan and bake 10 minutes.
2 Meanwhile, in microwave-safe small bowl, heat pepper sauce, butter, and water on High for 30 seconds or until butter is melted. Add sauce to chicken in pan; stir to coat. Bake 2 to 3 minutes longer, or until instant-read thermometer inserted into thickest part of chicken registers 165°F.
3 To serve, arrange lettuce on dinner plates; top with chicken. Sprinkle with carrots and celery and drizzle with dressing.
PER SERVING. 35G PROTEIN | 7G CARBOHYDRATE | 21G TOTAL FAT (5G SATURATED) 2G FIBER | 96MG CHOLESTEROL | 1,085MG SODIUM 
MAKE IT A MEAL: For a 405-calorie lunch, add 1 cup cubed watermelon (45 calories) for dessert. It’s a perfect lunch for lazy summer days.
This filling, flavorful combo of poultry and bacon tossed with arugula and frisée will win you over to the salad-as-stand-alone-meal idea.
ACTIVE TIME: 25 MINUTES · TOTAL TIME: 30 MINUTES
MAKES: 4 MAIN-DISH SERVINGS
| 4 | SLICES BACON (3 OUNCES), CUT INTO ½-INCH PIECES |
| OLIVE OIL, IF NEEDED | |
| 1½ | POUNDS SKINLESS, BONELESS CHICKEN BREAST HALVES, CUT INTO ½-INCH-WIDE STRIPS |
| ¼ | TEASPOON SALT |
| 1 | MEDIUM SHALLOT (2 OUNCES), FINELY CHOPPED |
| 1 | POUND CREMINI MUSHROOMS, SLICED |
| 1 | CUP CANNED REDUCED-SODIUM CHICKEN BROTH OR HOMEMADE BROTH |
| 2 | TABLESPOONS BALSAMIC VINEGAR |
| 1 | BAG (5 TO 6 OUNCES) BABY ARUGULA |
| 1 | SMALL HEAD FRISÉE (3 OUNCES), STEM ENDS TRIMMED AND DISCARDED |
1 In 12-inch skillet, cook bacon over medium heat 5 to 6 minutes or until browned, stirring occasionally. With slotted spoon, transfer bacon to paper towels to drain; remove fat from skillet and reserve 4 teaspoons. (If necessary, add enough olive oil to bacon fat to equal 4 teaspoons.)
2 To skillet, return 2 teaspoons reserved fat and heat over medium heat. Add chicken and salt; cook 7 to 8 minutes or until chicken is browned outside and no longer pink inside, stirring occasionally. Transfer to bowl.
3 Add remaining 2 teaspoons fat and shallot to skillet; cook 1 minute, stirring. Add mushrooms; cover and cook 5 minutes. Uncover, raise heat to medium-high, and cook, stirring frequently, 4 to 5 minutes longer or until mushrooms are browned and tender and most liquid has evaporated. Add broth and vinegar; heat to boiling. Remove skillet from heat.
4 In large bowl, combine arugula and frisée; add chicken and mushroom mixture and toss until well combined. Serve topped with reserved bacon.
PER SERVING. 48G PROTEIN | 9G CARBOHYDRATE | 10G TOTAL FAT (3G SATURATED) 4G FIBER | 108MG CHOLESTEROL | 535MG SODIUM
MAKE IT A MEAL: This hearty salad needs no embellishment. For a sweet and icy finale, add 14 frozen grapes (50 calories) to make a 380-calorie lunch.
This fast, easy chicken salad recipe is full of Asian-inspired flavors.
TOTAL TIME: 30 MINUTES
MAKES: 6 MAIN-DISH SERVINGS
| 3 | LIMES |
| 4 | SKINLESS, BONELESS CHICKEN BREAST HALVES (1½ POUNDS) |
| 1 | BAG (10 TO 12 OUNCES) FROZEN SHELLED EDAMAME (SOYBEANS) |
| ⅓ | CUP REDUCED-SODIUM SOY SAUCE |
| ¼ | CUP LOOSELY PACKED CILANTRO LEAVES, CHOPPED |
| 1 | TABLESPOON GRATED, PEELED FRESH GINGER |
| 2 | TEASPOONS ASIAN SESAME OIL |
| 1 | POUND (½ SMALL HEAD) NAPA CABBAGE (CHINESE CABBAGE), SLICED |
| 1 | BUNCH RADISHES, TRIMMED AND THINLY SLICED |
1 Cut 2 limes into thin slices. From remaining lime, squeeze 2 tablespoons juice; set aside.
2 In covered 12-inch skillet, heat half of lime slices and 1 inch water to boiling over high heat. Add chicken; cover, reduce heat to medium-low and cook 13 to 14 minutes or until chicken loses pink color throughout and instant-read thermometer registers 165°F when inserted into thickest part of breast. With slotted spoon or tongs, remove chicken from skillet and place in large bowl of ice water; chill 5 minutes. Discard poaching liquid. Drain chicken well; with hands, shred into bite-size pieces.
3 Meanwhile, cook edamame as label directs; drain. Rinse with cold running water to stop cooking and drain again. In large bowl, whisk together soy sauce, cilantro, ginger, sesame oil, and reserved lime juice. Add cabbage, edamame, radishes, and shredded chicken to bowl; toss to combine.
4 To serve, transfer to deep bowls and garnish with remaining lime slices.
PER SERVING. 39G PROTEIN | 14G CARBOHYDRATE | 8G TOTAL FAT (1G SATURATED) 6G FIBER | 66MG CHOLESTEROL | 560MG SODIUM
MAKE IT A MEAL: Our Summer Fruit in Spiced Syrup (125 calories) is a bright and colorful finish to this chicken salad—and makes for a refreshing 410-calorie lunch.
Mango, mint, and jicama add Latin American zing to these speedy, no-cook chicken wraps. See photo.
TOTAL TIME: 20 MINUTES
MAKES: 4 MAIN-DISH SERVINGS
| 1 | LARGE RIPE MANGO, PEELED, SEEDED, AND CHOPPED |
| 1 | CUP FINELY CHOPPED JICAMA |
| ½ | CUP PACKED FRESH MINT LEAVES, FINELY CHOPPED |
| ¼ | CUP FRESH LIME JUICE |
| 2 | TABLESPOONS EXTRA-VIRGIN OLIVE OIL |
| ½ | TEASPOON ASIAN CHILI SAUCE (SRIRACHA), PLUS MORE TO TASTE |
| ¼ | TEASPOON SALT |
| 3 | CUPS COARSELY SHREDDED CHICKEN MEAT (FROM ½ ROTISSERIE CHICKEN) |
| 12 | BOSTON LETTUCE LEAVES |
1 In large bowl, combine mango, jicama, mint, lime juice, oil, chili sauce, and salt. Toss well. If making ahead, cover bowl and refrigerate mixture up to overnight.
2 To serve, add chicken to mango mixture; toss to combine. Place 3 lettuce leaves on each serving plate; divide chicken mixture equally among lettuce leaves.
PER SERVING. 32G PROTEIN | 17G CARBOHYDRATE | 15G TOTAL FAT (3G SATURATED) 4G FIBER | 94MG CHOLESTEROL | 400MG SODIUM
MAKE IT A MEAL: For a quick, low-cal dessert, add on our Chocolate-Dipped Dried Fruit (55 calories); you can make them ahead and store them in an airtight container, so they’ll be ready when you need a sweet bite. Total calories for this lunch: just 380!
Chicken Caesar salad served in whole-wheat pitas makes for a terrific sandwich. Healthy and easy, this recipe takes only twenty minutes!
ACTIVE TIME: 10 MINUTES · TOTAL TIME: 20 MINUTES
MAKES: 4 PITA SANDWICHES
| 3 | TABLESPOONS OLIVE OIL, PLUS ADDITIONAL FOR GREASING PAN |
| ¾ | POUND CHICKEN BREAST TENDERS |
| ¼ | TEASPOON SALT |
| ¼ | TEASPOON GROUND BLACK PEPPER |
| 2 | TABLESPOONS FRESH LEMON JUICE |
| 1 | TABLESPOON RED WINE VINEGAR |
| 1 | TEASPOON DIJON MUSTARD |
| 1 | TEASPOON ANCHOVY PASTE |
| 1 | GARLIC CLOVE, CUT IN HALF |
| 4 | WHOLE-WHEAT PITAS, EACH CUT IN HALF |
| 1 | HEART OF ROMAINE LETTUCE, CHOPPED |
| ¼ | CUP FRESH BASIL LEAVES, SLICED |
| ¼ | CUP FRESHLY GRATED PARMESAN CHEESE |
| 1 | CUP GRAPE TOMATOES, EACH CUT IN HALF |
1 Heat ridged grill pan over medium-high heat until hot. Lightly brush with olive oil. Sprinkle chicken tenders with teaspoon each salt and pepper. Cook 6 to 7 minutes, or until chicken is browned and instant-read thermometer inserted into thickest part registers 165°F, turning over once.
2 Transfer chicken to cutting board and let cool completely. While chicken cools, in large bowl, with wire whisk, stir lemon juice, vinegar, mustard, remaining ⅛ teaspoon each salt and pepper, and anchovy paste, if using, until well mixed. Continuing to whisk, add oil in slow, steady stream until incorporated.
3 Rub cut sides of garlic all over insides of pitas; discard garlic. Microwave pitas on High for 15 seconds to soften.
4 Cut chicken into 1-inch pieces. In bowl with dressing, combine lettuce, basil, Parmesan, tomatoes, and chicken, tossing to coat. Divide mixture among pitas.
PER SANDWICH. 25G PROTEIN | 29G CARBOHYDRATE | 15G TOTAL FAT (3G SATURATED) | 4G FIBER | 52MG CHOLESTEROL | 540MG SODIUM
MAKE IT A MEAL: Serve with a cup of strawberries for a 390-calorie portable lunch. Or pair with our Warm Dijon Potato Salad (150 calories) for a relaxed 490-calorie dinner.
Shredded apple keeps these chicken patties moist and flavorful without adding any extra fat. Serve with potato salad or coleslaw dressed with a mustard vinaigrette.
ACTIVE TIME: 15 MINUTES · TOTAL TIME: 25 MINUTES
MAKES: 4 BURGERS
| 2 | GRANNY SMITH APPLES, CORED |
| ½ | TEASPOON POULTRY SEASONING |
| ½ | TEASPOON SALT |
| ¼ | TEASPOON GROUND BLACK PEPPER |
| 1 | POUND GROUND CHICKEN |
| ¼ | CUP FINELY CHOPPED CELERY (ABOUT ½ STALK) |
| 4 | HAMBURGER BUNS |
| ½ | CUP WHOLE-BERRY CRANBERRY SAUCE |
1 From each apple, cut 6 thin slices crosswise from center (for a total of 12 apple rings). From remainder, coarsely shred ¾ cup apples. Spray ridged grill pan with nonstick cooking spray; heat pan over medium-high heat until hot.
2 In medium bowl, stir shredded apple with poultry seasoning, salt, and pepper until blended. Mix in chicken and celery just until combined, but do not overmix. Shape into four ½-inch-thick burgers, handling mixture as little as possible.
3 Place burgers in grill pan; cook 10 to 12 minutes or just until chicken loses pink color throughout, turning over once. Instant-read thermometer inserted horizontally into thickest part of patty should register 165°F. Serve burgers on buns with apple rings and cranberry sauce.
PER BURGER. 24G PROTEIN | 47G CARBOHYDRATE | 12G TOTAL FAT (1G SATURATED) 4G FIBER | 0MG CHOLESTEROL | 610MG SODIUM
MAKE IT A MEAL: You’re already shredding apples for these burgers, so why not shred some cabbage, carrots, and yellow peppers too to create our Tricolor Slaw (40 calories)? Or, if you prefer, match with our Light and Lemony Slaw (80 calories). Either one adds crunch to a tasty meal that’s well under 500 calories.
Fast and fresh, this Greek-style combination of chicken, vegetables, and pita doesn’t skimp on flavor, thanks to a lemony herbed yogurt topping.
TOTAL TIME: 25 MINUTES
MAKES: 4 MAIN-DISH SERVINGS
| 1 | CUP PLAIN FAT-FREE GREEK YOGURT |
| 2 | TABLESPOONS PACKED FRESH MINT LEAVES |
| 2 | TABLESPOONS DILL LEAVES, CHOPPED, PLUS MORE FOR GARNISH |
| ¾ | TEASPOON GROUND CUMIN |
| 1 | GARLIC CLOVE, CRUSHED WITH PRESS |
| ⅝ | TEASPOON SALT |
| 2 | TABLESPOONS FRESH LEMON JUICE |
| 4 | TEASPOONS EXTRA-VIRGIN OLIVE OIL |
| ¼ | TEASPOON DRIED OREGANO |
| 1 | POUND CHICKEN BREAST TENDERS |
| ½ | ENGLISH (SEEDLESS) CUCUMBER |
| 1 | LARGE RIPE TOMATO |
| 4 | WHOLE-WHEAT PITAS, CUT IN HALF |
1 In small bowl, combine yogurt, mint, dill, ¼ teaspoon cumin, one-third of garlic, and ¼ teaspoon salt. Let stand.
2 In pie plate, combine 1 tablespoon lemon juice, 1 tablespoon oil, oregano, ¼ teaspoon salt, remaining ½ teaspoon cumin, and half of remaining garlic. Add chicken, turning to coat. Let stand. Meanwhile, prepare outdoor grill for direct grilling (or preheat grill pan) over medium-high heat.
3 Grill chicken 10 to 12 minutes or until no longer pink in center, turning over once.
4 Meanwhile, cut cucumber and tomato into chunks; toss, in large bowl, with remaining ⅛ teaspoon salt and remaining 1 tablespoon lemon juice, 1 teaspoon oil, and garlic.
5 Transfer chicken to serving plates. Grill pitas until toasted, turning once. Serve alongside chicken, yogurt sauce, and cucumber mixture; garnish with dill.
PER SERVING. 33G PROTEIN | 31G CARBOHYDRATE | 9G TOTAL FAT (2G SATURATED) 5G FIBER | 63MG CHOLESTEROL | 685MG SODIUM
MAKE IT A MEAL: Enjoy this Greek salad plate on its own for lunch. Or add our Tabbouleh salad (185 calories) for a 515-calorie dinner.
This tasty Tex-Mex uses reduced-fat tortillas and cheese. The splurge: an avocado-tomato salsa. Though avocado is high in fat, it’s mostly the heart-healthy kind; plus, avocados contain a natural cholesterol reducer.
ACTIVE TIME: 10 MINUTES · TOTAL TIME: 35 MINUTES
MAKES: 4 MAIN-DISH SERVINGS
| 2 | TEASPOONS CANOLA OIL |
| 1 | GREEN ONION, THINLY SLICED |
| 1 | LIME |
| 1 | POUND SKINLESS, BONELESS THIN-SLICED CHICKEN BREASTS, CUT INTO 1-INCH STRIPS |
| ¼ | TEASPOON SALT |
| ⅛ | TEASPOON GROUND BLACK PEPPER |
| 1 | CUP REDUCED-FAT SHREDDED MEXICAN CHEESE BLEND |
| 4 | BURRITO-SIZE LOW-FAT FLOUR TORTILLAS |
| ½ | AVOCADO, PEELED, SEEDED, AND CUT INTO ½-INCH PIECES |
| ¾ | CUP PREPARED SALSA |
1 In nonstick 12-inch skillet, heat oil over medium heat 1 minute. Add green onion and cook, stirring occasionally, until tender, about 6 minutes.
2 Meanwhile, from lime, grate 1 teaspoon peel and squeeze 2 tablespoons juice. Season chicken strips on both sides with lime peel, salt, and pepper.
3 Add chicken to green onion in skillet; cook 10 minutes or until chicken is no longer pink inside. Transfer chicken and green onion to bowl; stir in lime juice.
4 Evenly divide chicken mixture and cheese among tortillas, placing filling on one half of each; fold over to make 4 quesadillas.
5 In same skillet, cook quesadillas over medium heat, in two batches, 7 to 8 minutes per batch or until browned on both sides and heated through. Cut each quesadilla into thirds. Stir avocado into salsa; serve with quesadillas.
PER SERVING. 38G PROTEIN | 31G CARBOHYDRATE | 14G TOTAL FAT (5G SATURATED) 8G FIBER | 86MG CHOLESTEROL | 970MG SODIUM
MAKE IT A MEAL: The quesadilla with avocado salsa makes a great lunch on its own. For a 505-calorie dinner, add on our summery salad of Watercress and Peaches (105 calories).