Healthy Chicken Salad with Grapes

(5.0)
By Judy Capodanno
Updated 2/10/2026
Dietitian Reviewed: Jane Schwartz, RDN, CLT
Approved for These Diets:
Heart Healthy | Gluten Free | Diabetic | GLP-1
Healthy Chicken Salad with Grapes
Photo Credit: Baldwin Publishing Staff Photographer

Here's a a quick 30-minute recipe for chicken salad with grapes that's great for a diabetic diet. Put a sweet twist on a classic lunch with tender grilled chicken breasts combined with crisp celery and naturally sweet grapes. Grape skins contain fiber and antioxidants which help slow sugar absorption. Toss everything in a creamy low fat salad dressing made with reduced-fat mayonnaise and fat-free sour cream. It’s an easy recipe to make a healthy chicken salad in a hurry. 

This healthy recipe makes chicken salad good for diabetics and people looking for fast and easy heart healthy chicken recipes.

Total Time
30 minutes
Servings
6
Calories
181

Why This Chicken Salad is Good for Heart-Healthy and Diabetic Diets

Making chicken salad with grapes is more than just delicious, it’s good for your heart and helps you manage diabetes. Using a grilled chicken breast keeps saturated fat low while delivering lean protein. Eating raw grapes alongside high protein chicken breasts can help lower blood sugar. This recipe recommends dark red or purple grapes because they have higher levels of resveratrol and anthocyanins which have been shown to help improve insulin sensitivity and support heart health.  

Our low sodium salad dressing is lightened with reduced-fat mayonnaise and fat-free sour cream, making it creamy and low calorie. Both grapes and celery add fiber and antioxidants that support heart health and blood sugar balance.

If you’ve wondered, Is chicken salad good for diabetics? or, Is chicken salad heart healthy? This recipe is both. With its mix of lean protein, low sodium content, and naturally sweet fruit, it’s a filling, diabetic chicken recipe that easity fits into a heart-healthy meal plan.

  • Quick & Easy Chicken Salad: A flavorful meal ready in just 30 minutes.
  • Low sodium Chicken Salad: Only 170mg per serving.
  • Low calorie Chicken Salad: Just 181 calories per serving.
  • Diabetic-friendly Chicken Salad: Lean grilled chicken plus fruit and fiber help support balanced blood sugar.
  • Heart-healthy Chicken Salad: Reduced-fat dressing keeps saturated fat in check, while grapes provide antioxidants.

FAQs for Chicken Salad with Grapes

Yes. This diabetic chicken salad uses healthy grilled chicken, fresh grapes, and celery for fiber and nutrients that support blood sugar balance. At just 181 calories and 170mg sodium per serving, it’s a balanced meal for people managing diabetes.

This is one of our best heart-healthy recipes because it uses grilled chicken breasts, reduced-fat mayonnaise and fat-free sour cream, which help cut down on saturated fat. Grapes add antioxidants, while the overall sodium remains low at 170mg per serving.

The key to  low calorie chicken salad is using lean protein and lighter dressings. In this recipe, grilled chicken replaces fried or sauteed chicken, and reduced-fat mayonnaise and fat-free sour cream create a creamy texture with fewer calories than traditional mayonnaise.

By relying on fresh grilled chicken and reducing high-sodium condiments, this low sodium chicken recipe uses spices and low salt ingredients. You can find more low sodium chicken recipes on Health eCooks.

Grapes provide natural sweetness, fiber, and antioxidants, turning a classic dish into an easy salad with fruit that tastes fresh and sweet.

Ingredients

Recipe yields 6 servings

Directions

  1. Step 1

    Preheat grill to medium-high. Grill chicken for about 5 minutes on each side, or until cooked through. Let cool. With a knife, dice chicken breasts into bite-sized pieces.

  2. Step 2

    In a large bowl, combine chicken, mayonnaise, sour cream, lemon juice, grapes, walnuts, celery, scallions, tarragon and black pepper.

  3. Step 3

    Toss gently. Serve on a bed of lettuce.

Nutrition Facts

Serving Size:
1/2 cup

181
Calories
10
g
Fat
50
mg
Cholesterol
173
mg
Sodium
5
g
Carbs
1
g
Sat. Fat
0
g
Fiber
19
g
Protein

Serving & Storage Tips

Serving Suggestions:This chicken salad recipe with grapes makes a versatile meal. We serve it on red leaf lettuce leaves for a light healthy chicken salad bowl, or you may spoon it into whole-grain wraps or pita pockets for an easy lunch. It also pairs well with whole-grain crackers or sliced vegetables, if you’re looking for a diabetic snack.

How to Store Chicken Salad:Store leftover chicken salad in an airtight container in the refrigerator. For best freshness, enjoy within 3 to 4 days. Because this recipe uses reduced-fat mayonnaise and sour cream, keeping it chilled is important to maintain both flavor and food safety.

How long does chicken salad last in the fridge?This low calorie chicken salad stays fresh for up to 4 days in the refrigerator when stored properly. Always keep it cold and discard if it has been left out at room temperature for more than 2 hours.

Can you freeze chicken salad with grapes?Freezing is not recommended for chicken salad with fruit. The grapes and creamy dressing don’t thaw well, and the texture may become watery. 

More Heart-Healthy Chicken Salad Recipes