Healthy Curry Chicken Salad (No Mayo Recipe)

(5.0)
By Judy Capodanno
Updated 12/2/2025
Dietitian Reviewed: Jane Schwartz, RDN, CLT
Approved for These Diets:
Heart Healthy | Diabetic | GLP-1
Curry Chicken Salad
Photo Credit: Adobe Stock

Are you looking for a quick, high-protein lunch that is light, flavorful, and completely skips the mayo? This recipe for healthy curry chicken salad swaps heavy mayonnaise for creamy, tangy Greek yogurt, instantly making it a low-calorie and diabetic-friendly choice. Ready in just 15 minutes, this recipe is packed with lean protein from chicken and almonds, offering a satisfying meal that is ideal for weight management and meal prep. The addition of curry powder, grapes, and onion creates a perfect blend of sweet and savory flavor that won't leave you missing the fat. For more chicken recipe ideas, be sure to visit our Healthy Chicken Salad Recipes page and explore our 20 Heart-Healthy Chicken Recipes blog.

Total Time
15 minutes
Servings
6
Calories
286

What Makes This Healthy Curry Chicken Salad (No Mayo Recipe) Healthy

This chicken salad is healthy because it swaps the saturated fat-heavy mayonnaise with non-fat Greek yogurt, significantly reducing the calorie and fat content while boosting the protein. The high protein and fiber content, combined with the low saturated fat profile, make it an excellent choice for managing blood sugar and supporting weight loss goals, including for those following high-protein diets like GLP-1 plans.

Key Health Highlights

  • High in Protein: Contains ≥18g of protein per serving, promoting satiety and supporting lean muscle mass.
  • Low in Saturated Fat: By replacing mayonnaise with non-fat Greek yogurt, we drastically reduce the saturated fat and overall calories.
  • Diabetic-Friendly: The recipe is low in refined carbohydrates and saturated fat, aligning with diet guidelines for blood sugar management.
  • Anti-Inflammatory Spice: Curry powder contains turmeric, a spice known for its potent antioxidant and anti-inflammatory properties, which may support heart and digestive health.
  • Rich in Fiber: Including grapes, celery, and whole-wheat wraps adds dietary fiber, which aids digestion and helps stabilize blood sugar.
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FAQs About Healthy Curry Chicken Salad (No Mayo Recipe)

Yes, this recipe is a healthy choice because it uses Greek yogurt in place of mayo, making it a high-protein, low-fat, and low-calorie option suitable for diabetic and heart-healthy diets. Curry powder also has antioxidant-rich ingredients like turmeric, which fights inflammation and may reduce the risk of chronic diseases. Additionally, the cumin in curry powder has been linked to improved digestion and better blood sugar control.

The best replacement is non-fat plain Greek yogurt, as used in this recipe, because it mimics the creaminess of mayo while adding a significant boost of protein. Other good options include mashed avocado, hummus, or pureed cottage cheese.

Absolutely! Roasted rotisserie chicken is another time-saving option, or you can cook your own chicken if you prefer: just see our Alternative Cooking Methods for some easy options.

Curry powder adds fantastic flavor. To spice it up further, try adding a pinch of cayenne pepper, a dash of sriracha, or a few drops of hot sauce. You can also mix in chopped fresh cilantro or finely diced jalapeño for a fresh, sharp flavor.

More High-Protein, Healthy Chicken and Lunch Recipes

High-Protein Chicken Salad Alternatives

These easy recipes provide a world of flavorful ways to serve up this versatile protein.

Mexican Chicken Salad
Asian Chicken Salad
Mediterranean Chicken Salad
Chicken Kale Crunch Salad Copycat

Quick and Healthy High-Protein Lunches

More Easy Lunch Inspiration

When you’re not in the mood for chicken, these other tasty lunch options are easy to prepare and full of satisfying flavor.

Heart Healthy Turkey Wraps
Heart Healthy Tuna Salad
Burger Bowl
GLP-1 Kale and Sweet Potato Salad

Ingredients

Recipe yields 6 servings

Directions

  1. Step 1

    In a medium bowl, combine yogurt, lemon juice and curry powder. Add chicken, grapes, celery, red onion and almonds and mix well.

  2. Step 2

    Place about 1/2 cup of chicken mixture into the center of each tortilla. Add lettuce and tomato and roll up.

Nutrition Facts

Serving Size:
1 wrap

286
Calories
4
g
Fat
16
mg
Cholesterol
391
mg
Sodium
18
g
Carbs
1
g
Sat. Fat
2
g
Fiber
18
g
Protein

Alternative Cooking Methods

If you prefer to cook your own chicken instead of using canned, here are two quick, healthy methods:

  • Instant Pot/Pressure Cooker: Place two chicken breasts and 1 cup of low-sodium chicken broth in the Instant Pot. Cook on high pressure for 8–10 minutes, followed by a natural pressure release. Shred and use in the recipe.
  • Baking: Preheat oven to 400°F (≈200°C). Place two seasoned chicken breasts on a baking sheet and bake for 20–25 minutes until cooked through. Shred the warm chicken for easy mixing.

Serving & Storage Tips

This curry chicken salad is excellent for meal prep and can be served several ways:

  • Meal Prep: Store the chicken salad mixture in an airtight container for up to 3–4 days in the refrigerator. To prevent the wraps from getting soggy, assemble them right before serving.
  • Serving Suggestions: This mixture is delicious served over a bed of mixed greens, stuffed into mini bell peppers for a low-carb appetizer, or served with whole-grain crackers instead of a wrap.
  • Freezing: Chicken salad made with yogurt does not freeze well as the yogurt base separates and becomes watery upon thawing. Always make this fresh or store it in the refrigerator.

Ingredient Substitutions

If you don't have canned chicken, use 1.5 cups of cooked, shredded rotisserie chicken (remove the skin) or baked chicken breast.

While Greek yogurt is preferred, you can also try using mashed avocado or even cottage cheese that has been pureed until smooth for a similar creamy texture.

For a nut allergy or preference, substitute the sliced almonds with crunchy seeds, such as sunflower or pumpkin seeds.

If grapes aren't available, diced apple (like Honeycrisp or Granny Smith) or dried cranberries make excellent substitutes, maintaining the crucial sweet crunch.