Healthy Waldorf salad

Watch how it’s made on Instagram

A healthier take on the classic Waldorf: creamy, crunchy, a little sweet and an easy high protein lunch to make ahead. Chicken makes it a proper meal, and Greek yoghurt replaces the mayonnaise for a lighter, tangier dressing.

• Serves 4

• Prep 15 min

• Cook 4 min

The recipe

Per serving · a quarter of the bowl

330 kcal · 32 g protein · 3 g fibre · 15 g fat

Ingredients

MetricUS

For the salad

• 12 oz350 g cooked chicken, torn, about 2½ cups6 dl

• 3 celery stalks, sliced

• 1 tart apple, diced

• 1 cup2.5 dl green grapes, halved

• scant ½ cup1 dl walnuts, roughly chopped

• ¼ small red onion, sliced

• A handful fresh parsley, chopped

• 1 tbsp fresh tarragon, chopped

For the dressing

• scant ½ cup1 dl full fat Greek yoghurt

• 1 tsp Dijon mustard

• ½ lemon, juiced

• 1 tbsp extra virgin olive oil

• To taste salt and plenty of black pepper

Method

1. Soak the onion
   Soak the sliced red onion in cold water for about 10 minutes, then drain and pat dry. It takes away the raw bite and keeps the crunch.

2. Toast the walnuts
   Toast them in a dry pan for 3 to 4 minutes, until fragrant, then let them cool.

3. Build the salad
   Toss the apple with a little of the lemon juice, then add it to a large bowl with the chicken, celery, grapes, onion, parsley and tarragon.

4. Make the dressing
   Whisk the Dijon, the remaining lemon juice and the olive oil, then stir in the yoghurt. Season with salt and plenty of pepper.

5. Finish
   Pour the dressing over the salad, toss everything together and scatter the walnuts on top.

Make it yours

Shortcut
A shop bought roast chicken, torn, does the job perfectly.

No tarragon
Use dill or chives instead.

Make ahead
Keep it covered in the fridge for up to 3 days. Add the walnuts just before eating so they stay crisp.

Worth knowing

Chicken → lean protein, and the reason this holds you through the afternoon.

Walnuts → one of the richest plant sources of omega-3 (ALA).

Greek yoghurt → a lighter dressing that adds protein, which mayonnaise never will.

Apple and celery → crunch and fibre. They are at their crunchiest in the first couple of days.

The original Waldorf salad was created at New York’s Waldorf Hotel in the 1890s with just apples, celery and mayonnaise. Grapes and walnuts came later.

Nutrition is an estimate based on standard ingredient values, rounded. Your brands will vary a little.