Lightened Up Chicken Salad Sandwich

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    How was your weekend? Jason and I had a pretty hilarious one ’cause on Saturday evening, we went to see The Book of Mormon at the Kennedy Center. Oh my goodness. I love musicals. It’s just such an amazing production and the singing, dancing, scenery – just awesome. I sometimes just love musicals strictly to look at the set. The Book of Mormon was, just like everyone says, hilarious but also so crass! Haha, I obviously knew this going into it but man, some of the stuff was like, “did they really just say that?! Did they really just do that?!” Regardless, we totally loved it and Jason is not a huge musical guy!

    Are any of you sending kids back to school yet? Schools around here don’t start til after Labor Day. Apparently the rest of the country is different because I always get the, “oh really??” question whenever I say that to anyone outside of Fairfax County. If you’re one of those parents who are about to send your kids back to school, let’s talk about healthy back-to-school items since I know some of you are looking for those recipes! This lightened up chicken salad sandwich is the perfect sandwich to put in your child’s lunch for him to bring to school. It’s a take on the traditional mayo covered chicken salad, but this sandwich doesn’t lose any of the flavor and it’s a nice sandwich to jazz up your child’s lunchbox. They’ll be so happy when they open up their lunchbox at school! The recipe makes a lot of chicken salad – which is great because it’s less work for you :) make a big batch and it’ll last you all week!

    This lightened up chicken salad sandwich is just one way to help draw awareness to growing childhood obesity. As food bloggers, we have the responsibility and the power to influence others in a positive way, especially with our food recipes and helping others make healthier food choices. Of course we sometimes post ooey-gooey bad-for-you dessert recipes (who doesn’t love an indulgence every now and then?), we all know that we don’t eat like that at every meal and we do add healthier foods into our diets.

    You’re probably thinking, “but you make all this food but you’re still so skinny!” Yeah – well, that wasn’t always the case. I was definitely obese when I was high school and my senior year, I made it a goal to lose over 25 pounds. Yup, I was overweight and I lost over 25 pounds. You can believe it or not but I was never that skinny model girl! :)  To this day, I’ve kept it off (but obviously have gained some back!). You can definitely indulge but I found that I can eat whatever I want if I eat in moderation and exercised. I don’t eat an entire batch of cookies myself, I don’t eat an entire bowl of mac ‘n cheese. I give myself a moderated portion and that’s all I have. Eating healthy, is obviously step 1, but the more you become aware of what those healthy choices are, and as soon as you incorporate exercise, everything starts falling into place!

    Lightened Up Chicken Salad Sandwich

    A lightened up chicken salad sandwich that's the perfect sandwich for a child's lunch or Labor Day entertaining!
    Prep Time: 20 mins
    Total Time: 20 mins
    Servings (adjustable, but please note that results, timing, and cookware may vary when adjusting servings): 6 -8
    Calories: 228kcal
    Author: Julie Chiou
    5 Hassle-Free Ways to Simplify MealtimeSign up here for all the secrets!


    • 1 rotisserie chicken, shredded
    • 1 1/4 cups plain Greek yogurt
    • 2 tbsp Dijon mustard
    • 1 tbsp stone-ground mustard
    • 1 tsp salt
    • 1 tsp pepper
    • 3 stalks of celery, diced
    • 1 shallot, chopped
    • Handful of parsley, chopped


    • In a large bowl, stir together plain Greek yogurt, dijon, stone-ground mustard, salt, pepper, celery, shallot, and parsley. Mix well until all incorporated.
    • Add the shredded rotisserie chicken and toss together until chicken is well coated with mixture. If too dry, add more yogurt a tbsp. at a time.
    • Cover and chill for at least 4 hours before serving.
    • Serve on a sub roll or between two slices of sandwich bread (or however you want to serve this!)


    Nutrition Facts
    Lightened Up Chicken Salad Sandwich
    Amount Per Serving (1 serving)
    Calories 228 Calories from Fat 36
    % Daily Value*
    Fat 4g6%
    Carbohydrates 3g1%
    Sugar 1g1%
    Protein 41g82%
    * Percent Daily Values are based on a 2000 calorie diet.
    *Nutrition facts are an estimate and not guaranteed to be accurate.
    Julie Wampler of Table for Two
    Meet The Author: Julie Chiou
    Dinner for Two Cookbook
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    Recipe Rating


  • Caroline @ chocolate & carrots says:

    You are amazing for sharing your story. You look incredible and I would have NEVER guessed that you were ever overweight. Thank you for sharing your story and helping spread awareness! This chicken salad looks like just the thing to fill little bellies with healthy food. I love chicken salad and this one looks amazing! I love the mustard additions! :)

  • Erin @ Texanerin Baking says:

    Awesome post! Thanks for pointing out that food bloggers don’t eat brownies and cookies all day (well, at least not usually). Great job on losing all of that weight and to keep it off while food blogging… that’s really impressive! Thanks again for sharing your story. :)

  • debie grace says:

    This looks very good! I would love to try this one. :D

  • Sommer @ ASpicyPerspective says:

    Delicious-looking sandwich! Love that is is a lightened-up version! :)

  • Tieghan says:

    Wow, you amaze me! I loved reading your story and I am sure so many others will as well! Thank you for sharing!

    This salad looks great and anyone would be so excited to up their lunch box and find this!

  • Rachel @ Baked by Rachel says:

    I’m still trying to convince Josh to go see that. I’ll keep working on it lol ;)

  • Oh man, I could easily munch down this sammy

  • Angelyn @ Everyday Desserts says:

    I don’t usually gravitate towards more savory recipes, but these sandwiches look so good, I couldn’t help it! Love!!

  • Karly says:

    We are going to see The Book of Mormon next month! I can’t wait! :)

    And that chicken salad sounds delicious! Love that you lightened it up with greek yogurt. Adds a ton of protein and subtracts some calories. Genius!

  • Liz @ The Lemon Bowl says:

    This sandwich looks incredible – love that you used yogurt and mustard!!

  • Erin @ Dinners, Dishes and Desserts says:

    I never would have guess that you were overweight when you were younger – you look great now! Love this lightened up sandwich. Moderation is the key to everything it seems!

  • Eat Good 4 Life says:

    Such a classic. What a great alternative, so much more protein and calcium using the Greek yogurt. I am making this for sure in the near future :-)

  • Carla @ Carlas Confections says:

    Seriously. That bread makes it look insane. I want this right now!

  • Maria says:

    Love how you lightened this up!

  • Marie @ Little Kitchie says:

    Chicken salad is one of my favorite lunches! Love this lighter version – perfect for packing up for school!

  • Marian (Sweetopia) says:

    Yes, please! Looks yummy, Julie!

  • dixya| food, pleasure, and health says:

    I would never ever guessed you were proud of you and kudos for keeping it up. Chicken salad is my weakness but this lightened up version looks sooo good.

  • Pamela @ Brooklyn Farm Girl says:

    My husband would swoon at this sandwich, thanks for sharing it!

    Book of Mormon! Yes! Yes! Yes! Hilarious and amazing. I have friends who have seen it so many times on Broadway they often just break out into song. :)

  • Bev @ Bev Cooks says:

    That. Looks. Really. Good. Julie.

  • Heather Christo says:

    Great advice Julie, as someone who has lost 60 pounds before (ah!!) you have the right idea, Moderation and exercise! love that you made this classic sandwich lighter!

  • Kevin @ Closet Cooking says:

    I have been going lightened up with greek yogurt crazy this summer as well! :) These sandwiches look perfect!

  • Nutmeg Nanny says:

    Fantastic!! I love chicken salad sandwiches so much :) one of my favorite lunch options.

  • Jaclyn says:

    These look delicious and I love that they are lightened up!!

  • Lauren @ Climbing Grier Mountain says:

    I’m loving this sammie!! I need more quick, but healthy lunch options!

  • Leah | So, How's It Taste? says:

    Chicken salad sandwiches are among my favorites and I love how you’ve lightened it up with Greek yogurt. I’ll have to try that soon!

  • Annie @ Annie's Noms says:

    This is such a great cause! I was obese as a child/teen and I managed to lose 105lbs and I’ve kept it off for 3 years. Like you say, I allow myself things in moderation, but I eat healthily the rest of the time. It took a lot to properly retrain my brain into knowing that it’s OK to have that cookie sometimes, but I have to exercise too.

    It’s scary to see how big kids are getting these days and it’s sad to think they are going to have all these health issues which are often preventable through healthy eating and exercise. I love chicken salad and love how you’ve lightened this up, want this for lunch tomorrow!!

  • Aimee Wimbush-Bourque says:

    Looks perfect for all the leftover roast chicken I have!! Thanks, Julie. ;)

  • cassie says:

    Chicken salad is a favorite of mine. Love this one!

  • Anne ~ Uni Homemaker says:

    Love the lightened up version of this chicken sandwich. Looks wonderful and delicious!

  • amanda @ fake ginger says:

    Mine’s been back in school for almost 2 weeks. Crazy, huh? He wouldn’t eat chicken salad but this would be good for my husband’s lunch! Love the fresh herbs!

  • Laura (Tutti Dolci) says:

    This would make a perfect lunch, love that you lightened it up with Greek yogurt!

  • Kathryn says:

    That’s such a huge achievement, congratulations and thank you for sharing your story. You’re such a great model of how to eat a balanced diet.

  • Robyn Stone | Add a Pinch says:

    I love the look of this sandwich! I’ll take one for supper!!! ;)

  • Ash-foodfashionparty says:

    Definitely a good alternative a lunch they provide in some schools. School is starting in a week and I am a strong believer in sending healthy lunches to school.

  • Jean Crocker says:

    I just bought a chicken today to make chicken salad and I will try this recipe! TFS

  • carrian says:

    I have no idea why, but I am chicken salad obsessed!!

  • marla says:

    Love this skinny version!

  • Stacy | Wicked Good Kitchen says:

    Loving this lightened up version of chicken salad for sandwiches, Julie! Gorgeous photos, too! Pinning!

  • Ashley - Baker by Nature says:

    I’d be a very happy girl if this was my lunch!

  • Des says:

    That is a GORGEOUS chicken salad sandwich. Love that you use Greek yogurt. I’ve been subing that for mayo a lot lately and I find I like it more.

  • Jamie @lifelovelemons says:

    Loving these healthy recipes!

  • Julia | says:

    Beautiful sandwich – absolutely pinned! When I read “lightened up chicken salad sandwich”, I knew immediately you were going to use Greek yogurt. :) What a wonderful skinny version of a chicken salad sandwich.

  • Nikki @Seeded at the Table says:

    I definitely don’t believe you were overweight, so I want to see pics! ;) This is probably the most gorgeous looking chicken salad sandwich I’ve seen! And, lightened up? Well, even better!!

  • Stephanie @ Eat. Drink. Love. says:

    I’m such a big fan of chicken salad and Greek yogurt is the perfect substitute! This sandwich looks fantastic!

  • Gaby says:

    I’ll take 2 please :)

  • Lynna says:

    I LOVE chicken salad sandwiches! I never eat them at home since my parents are Asian…and they don`t really eat this stuff. LOL! But, I love ordering them at cafes and such. I`m glad I have this recipe, plus, it`s lightened up!

    And, I definitely agree. Everything in moderation is key.

  • Stephanie @ Macaroni and Cheesecake says:

    I was overweight in high school and college too and finally was able to lose weight and keep it off. I’m with you, everything in moderation! I try to eat healthy during the week and indulge a bit on the weekends. This chicken salad looks great!

  • Lynne says:

    This looks absolutely delicious. I tried pinning it but for some reason it won’t pin. I might have to print this one off, I think :-)

    • Julie says:

      I’m sorry this won’t pin for you. So strange. Hope you try again or you print it! Enjoy!

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