Honey Mustard Low-Sugar Chicken Salad – Bright, Crunchy, and Satisfying

If you love chicken salad but want something lighter, fresher, and not overly sweet, this version hits the spot. It’s creamy without being heavy, with a tangy honey mustard dressing that uses just enough sweetness to balance the flavors. Crisp celery, juicy grapes (optional), and toasted almonds bring texture and crunch.

It’s easy to make, great for meal prep, and perfect for wraps, sandwiches, or on top of greens. Whether you’re watching sugar or just like cleaner flavors, this one’s a keeper.

Honey Mustard Low-Sugar Chicken Salad - Bright, Crunchy, and Satisfying

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Prep Time 15 minutes mins

Total Time 15 minutes mins

Servings 4 servings

Ingredients

  

• 3 cups cooked chicken, chopped or shredded (rotisserie or poached)
• 1/3 cup plain Greek yogurt (2% or whole milk for best texture)
• 2 tablespoons avocado oil mayonnaise (or use all yogurt)
• 1 1/2 tablespoons Dijon mustard
• 1 to 1 1/2 teaspoons honey (adjust to taste; use the least amount that works for you)
• 2 teaspoons apple cider vinegar (or lemon juice)
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder
• 1/4 teaspoon kosher salt, plus more to taste
• Freshly ground black pepper, to taste
• 2 ribs celery, finely chopped
• 2 tablespoons red onion, minced
• 1/3 cup seedless grapes, halved (optional; use sparingly for low sugar)
• 1/4 cup sliced almonds, toasted
• 1 tablespoon fresh parsley, chopped (optional but brightens the flavor)

Instructions

 

• Toast the almonds: Add sliced almonds to a dry skillet over medium heat. Stir frequently for 3–4 minutes until lightly golden and fragrant. Transfer to a plate to cool so they stay crisp.
• Make the dressing: In a large bowl, whisk together Greek yogurt, mayo, Dijon, honey, apple cider vinegar, garlic powder, onion powder, salt, and black pepper. Taste and adjust—add a pinch more salt, vinegar for tang, or a tiny drizzle of honey if needed.
• Prep the mix-ins: Chop the celery and red onion finely. Halve the grapes if using. Rough chop the parsley.
• Add the chicken: Fold the chicken into the dressing until evenly coated. You want it creamy but not soupy. If it looks dry, add a spoonful of yogurt or a splash of vinegar for brightness.
• Layer in crunch and freshness: Stir in celery, red onion, parsley, and most of the toasted almonds. If using grapes, fold them in gently at the end to avoid squishing.
• Chill briefly: Cover and refrigerate for 20–30 minutes so the flavors meld. It also firms up the texture, making it perfect for sandwiches or scooping.
• Finish and serve: Give it a final taste. Add a crack of pepper and the remaining almonds on top for crunch. Serve in lettuce cups, on toasted sourdough, wrapped in a whole-grain tortilla, or scooped over mixed greens.

What Makes This Recipe So Good

• Balanced flavor: A touch of honey pairs with sharp Dijon for a bright, zesty dressing with minimal sugar.
• Lean protein: Shredded or chopped chicken makes it filling without feeling heavy.
• Great texture: Crisp celery and toasted almonds give it that satisfying crunch.
• Meal-prep friendly: Holds up well in the fridge and tastes even better after a few hours.
• Flexible: Use Greek yogurt, avocado oil mayo, or a mix to customize creaminess and calories.

What You’ll Need

• 3 cups cooked chicken, chopped or shredded (rotisserie or poached)
• 1/3 cup plain Greek yogurt (2% or whole milk for best texture)
• 2 tablespoons avocado oil mayonnaise (or use all yogurt)
• 1 1/2 tablespoons Dijon mustard
• 1 to 1 1/2 teaspoons honey (adjust to taste; use the least amount that works for you)
• 2 teaspoons apple cider vinegar (or lemon juice)
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder
• 1/4 teaspoon kosher salt, plus more to taste
• Freshly ground black pepper, to taste
• 2 ribs celery, finely chopped
• 2 tablespoons red onion, minced
• 1/3 cup seedless grapes, halved (optional; use sparingly for low sugar)
• 1/4 cup sliced almonds, toasted
• 1 tablespoon fresh parsley, chopped (optional but brightens the flavor)

Step-by-Step Instructions

1. Toast the almonds: Add sliced almonds to a dry skillet over medium heat. Stir frequently for 3–4 minutes until lightly golden and fragrant.

   Transfer to a plate to cool so they stay crisp.

2. Make the dressing: In a large bowl, whisk together Greek yogurt, mayo, Dijon, honey, apple cider vinegar, garlic powder, onion powder, salt, and black pepper. Taste and adjust—add a pinch more salt, vinegar for tang, or a tiny drizzle of honey if needed.
3. Prep the mix-ins: Chop the celery and red onion finely. Halve the grapes if using.

   Rough chop the parsley.

4. Add the chicken: Fold the chicken into the dressing until evenly coated. You want it creamy but not soupy. If it looks dry, add a spoonful of yogurt or a splash of vinegar for brightness.
5. Layer in crunch and freshness: Stir in celery, red onion, parsley, and most of the toasted almonds.

   If using grapes, fold them in gently at the end to avoid squishing.

6. Chill briefly: Cover and refrigerate for 20–30 minutes so the flavors meld. It also firms up the texture, making it perfect for sandwiches or scooping.
7. Finish and serve: Give it a final taste. Add a crack of pepper and the remaining almonds on top for crunch.

   Serve in lettuce cups, on toasted sourdough, wrapped in a whole-grain tortilla, or scooped over mixed greens.

How to Store

• Refrigerator: Store in an airtight container for 3–4 days. If it releases a little liquid, stir before serving.
• Keep crunchy elements crisp: Reserve some almonds to sprinkle on right before eating, especially if storing for several days.
• Make-ahead tips: You can prep the dressing and chicken 1–2 days ahead. Add the almonds and grapes (if using) just before serving.
• Freezing: Not recommended.

  The dairy-based dressing can separate and the texture suffers.

Benefits of This Recipe

• Lower sugar: Uses a small amount of honey for balance without making it sweet.
• High protein: Chicken and Greek yogurt boost satiety and support lean muscle.
• Better fats: Avocado oil mayo and almonds provide heart-friendly fats.
• Micronutrient boost: Celery, onions, and parsley add fiber, vitamins, and antioxidants.
• Versatile and portable: Great for lunch boxes, picnics, or quick weeknight meals.

Pitfalls to Watch Out For

• Over-sweetening: It’s easy to squeeze in too much honey. Start with 1 teaspoon and only add more if the dressing tastes flat.
• Watery salad: Too much vinegar or watery chicken can thin the dressing. Pat the chicken dry and measure acids carefully.
• Over-mixing: Stir gently, especially with grapes, to keep texture intact.
• Under-seasoning: Salt brings out flavor.

  Taste after chilling and adjust with salt, pepper, or a splash of vinegar.

• Skipping the chill time: A short rest in the fridge makes the flavors come together and the dressing cling better.

Recipe Variations

• No-dairy option: Use all avocado oil mayo and skip the yogurt. Add a squeeze of lemon to brighten.
• Super low-sugar: Omit grapes entirely and keep honey at 1 teaspoon. Add extra celery or chopped cucumber for more crunch.
• Herb-forward: Swap parsley for dill or tarragon.

  Fresh herbs lift the mustard and make it feel extra fresh.

• Curry twist: Add 1/2 teaspoon mild curry powder to the dressing and a handful of golden raisins (use sparingly for sugar control).
• Apple crunch: Replace grapes with a small finely chopped green apple for tartness and fiber, keeping the portion modest.
• Nut-free: Use pumpkin seeds or sunflower seeds instead of almonds, or leave them out entirely.
• Rotisserie shortcut: Pull meat from a store-bought rotisserie chicken for speed; use mostly breast for leaner salad.

FAQ

Can I use canned chicken?

Yes, you can. Drain it well and shred with a fork before mixing. The texture is softer than fresh chicken, so add a bit less dressing at first and adjust.

What’s the best mustard for this?

Dijon works best for a smooth, sharp flavor.

If you prefer a milder taste, mix Dijon with a little yellow mustard. Avoid honey mustard since it’s typically higher in sugar.

How can I make it even lower in sugar?

Skip the grapes and use just 1 teaspoon of honey. Boost flavor with more vinegar or a squeeze of lemon instead of extra sweetener.

Can I use leftover grilled chicken?

Absolutely.

Grilled chicken adds a nice smoky note. Just avoid heavily seasoned or sweet barbecue leftovers, which can clash with the dressing.

What can I serve this with?

It’s great on whole-grain toast, in lettuce wraps, or over mixed greens. Pair with sliced cucumbers, cherry tomatoes, and a squeeze of lemon for a light meal.

How do I keep the salad from getting watery overnight?

Pat the chicken dry, chop watery add-ins (like grapes or cucumber) small and add them close to serving time, and keep extra almonds separate to maintain crunch.

Is there a good mayo substitute?

Greek yogurt alone works well, or try half yogurt and half cottage cheese blended smooth.

Add a drizzle of olive oil to round out the mouthfeel if needed.

Wrapping Up

This Honey Mustard Low-Sugar Chicken Salad is simple, bright, and endlessly versatile. With lean protein, a light creamy dressing, and plenty of crunch, it’s a smart choice for weekday lunches or easy dinners. Keep the sweetness subtle, taste as you go, and make it your own with herbs or add-ins you love.

A batch in the fridge means a satisfying meal is always within reach.