This healthy chicken salad is mayo-free, light, and bursting with fresh Mediterranean flavors. Made with shredded chicken, extra-virgin olive oil, shallots, lime juice, and herbs, it comes together in just 10 minutes and is wonderfully satisfying. Pile it into wraps, take it to a picnic, or eat it straight from the bowl.
This Mediterranean chicken salad is a favorite family recipe I grew up with. It's simple, wholesome, and packed with flavor.
I usually make it with juicy, shredded chicken from a freshly poached whole chicken (perfect for meal prep). But it’s also a great way to use up leftover rotisserie chicken or even roast chicken, like what’s left from your Cast-Iron Chicken Roast Dinner. Let's make it!
Why You'll Love This Recipe
- Classic homemade flavors: This is a handed-down chicken salad recipe with plenty of flavor, using good-quality olive oil as the secret ingredient (no mayo).
- Quick and easy: It comes together in just 10 minutes with a handful of simple ingredients.
- Light yet filling: Lean protein paired with fresh ingredients and a drizzle of olive oil is super satisfying.
- Naturally healthy: A high-protein, low-carb chicken salad that's also gluten-free and rich in healthy fats.
- Easy to customize: Add creamy avocado, aged cheese, or your favorite herbs to make it your own. Great for salads, lettuce wraps, or sandwiches.
Ingredients & Notes
You only need a handful of everyday ingredients, and most of the flavor comes from good olive oil and fresh herbs rather than anything heavy.
- Cooked chicken (shredded), about 2½ cups: Use lean cooked chicken, ideally a mix of white and dark meat, like in my persimmon chicken salad. Shredded chicken from a poached whole chicken gives you juicy, tender pieces and works well for meal prep. Leftover rotisserie chicken is convenient and full of flavor. Avoid canned chicken; the taste and texture don't compare.
- Shallot: Adds a mild, sweet onion flavor that complements the salad beautifully, similar to my Italian Potatoes and Green Bean Salad.
- Fresh herbs: I often use chopped cilantro, though parsley is the traditional choice (my grandmother's favorite). Both work well, or use a combination.
- Lime or fresh lemon juice: Adds a bright, zesty contrast to the olive oil and enhances the flavor of the chicken.
- Extra virgin olive oil: The secret ingredient! It adds a creamy texture and a Mediterranean flavor while keeping this recipe mayo-free.
- Salt and freshly ground black pepper, to taste: They season everything and bring the salad together. Add a wedge or two of lime or lemon on the side to finish.
Optional Add-Ons:
A few extras let you dial the salad up from a light lunch to a more substantial meal.
- More fresh herbs: Intensify the herbaceous flavor with extra chopped parsley and cilantro. A few torn basil leaves and a little fresh rosemary (highly recommended) add another layer.
- Creamy avocado: A great source of healthy fats that adds a satisfying, creamy texture.
- Aged cheese (like Parmesan): Cubed aged hard cheese adds umami and saltiness. Skip to keep the recipe dairy-free or paleo-friendly.
- Juicy grapes or cherry tomatoes: Halve small red cherry tomatoes or grapes for a subtle sweet contrast and a pop of color.
How to Make Healthy Chicken Salad
Step One — Shred the chicken: Place the cooked chicken in a large mixing bowl. Use clean hands or two forks to pull the meat apart into bite-sized shreds. Aim for a good mix of white and dark meat for the best flavor and texture.
Step Two — Add the fresh base: Toss in the finely chopped shallot and your chosen herbs, such as fresh parsley, cilantro, or both.
Step Three — Add your favorite extras: If you're using any optional ingredients like creamy avocado, aged cheese, fresh basil, or a little chopped rosemary, fold them in now. Add a good pinch of salt and black pepper and gently toss to combine.
Step Four — Finish with olive oil and citrus: Drizzle the extra-virgin olive oil and a splash of lime juice (or fresh lemon juice) over the top. Gently toss everything until well coated, then taste and adjust the salt and pepper.
Top Tips
- Let it rest for best flavor: After mixing, let the chicken salad sit at room temperature for 10–15 minutes. This helps the flavors meld and lets the extra-virgin olive oil soak in.
- Use moist, cooked chicken: Shredded chicken from a poached whole chicken or leftover roasted chicken usually gives the best texture, while pre-seasoned rotisserie chicken can change up the flavor.
- Don't skip the herbs: Fresh parsley, cilantro, or a blend of both adds color and brightens the salad without extra calories, especially important in a mayo-free chicken salad.
Variations & Substitutions
- Shallot: Swap in finely sliced red onion for a bit more bite, or green onion for a milder crunch.
- Change up the flavor: Add a drizzle of fresh Cilantro Parsley Chimichurri Sauce for a bold, herby twist.
- Make it heartier: Toss in crunchy celery or a handful of simple salad greens to bulk it up without weighing it down.
Serving Ideas
- Summer pairing: Pair it with a Refreshing Mango Salad and a Pineapple Mocktail or Piña Colada.
- Cold weather comfort: Pair it with Healing Bone Broth, Stracciatella Soup, or a simple side like Roasted Baby Bok Choy.
- Chicken salad sandwiches: Serve on olive oil-toasted crusty bread or Garlic Crostini. Sprinkle with red pepper flakes for extra heat.
- Lettuce wraps: Spoon it into crisp Romaine lettuce leaves for a low-carb lunch or dinner option.
- Perfect for potlucks: Pack it in a large bowl and serve with a crusty baguette and a fresh Cucumber Avocado Quinoa Salad on the side.
Storage
Store leftover chicken salad (without avocado) in an airtight container in the refrigerator for up to 4 days. If you've added avocado or fresh herbs, it's best enjoyed within 1–2 days for the best texture and flavor.
For meal prep, keep the shredded chicken base and any toppings, like avocado or cheese, separate, and combine them just before serving.
Recipe FAQs
Yes. Extra-virgin olive oil does the work here, coating the chicken and giving it a smooth, rich texture. Fold in cubed avocado, and it turns genuinely creamy; no mayo needed.
It's ideal for it. Make the chicken base ahead and keep it chilled, then stir in the olive oil, citrus, and any avocado just before serving so everything stays fresh and bright. Keep it in a cooler if you're eating outdoors.
More Healthy Chicken Dishes To Try Next
Made this? Tell me how it went in the comments and leave a star rating below. I love to hear from you. And don't forget to subscribe to my monthly newsletter! — Mariska
📖 Recipe
Shredded Chicken Salad with Avocado (No Mayo)
Mariska RamondinoIngredients
To make the salad
- 2 ½ cups cooked chicken, shredded 300 grams (Rotisserie chicken will work here)
- 1 large shallot, finely sliced or chopped About ⅓ cup chopped or 40 grams
- ⅓ cup packed chopped fresh cilantro or parsley leaves or more as desired (20 grams)
- ¼ cup extra virgin olive oil or more as desired
- 1 teaspoon lime or lemon juice
- Salt and black pepper to taste
- ½ lime or lemon, cut into wedges to garnish
Optional Add-Ons
- 1 avocado, peeled and cubed
- 5 - 7 fresh basil leaves chopped or teared into small pieces
- 1 - 2 teaspoons chopped fresh Rosemary
- ½ cup cubed hard cheese of your choice 68 grams
Instructions
- Place chicken in a large mixing bowl. Use your fingers to sufficiently pull or shred the chicken meat.2 ½ cups cooked chicken, shredded
- Add the shallots, cilantro, or parsley. If you choose to add all or one of the add-ons, throw them in now (like avocado, fresh Basil, Rosemary, and cheese).1 large shallot, finely sliced or chopped, ⅓ cup packed chopped fresh cilantro or parsley leaves, 1 avocado, peeled and cubed, 5 - 7 fresh basil leaves, ½ cup cubed hard cheese of your choice, 1 - 2 teaspoons chopped fresh Rosemary
- Gently toss all the ingredients until well combined.
- Season royally with extra virgin olive oil, lime or lemon juice, salt, and black pepper to taste.¼ cup extra virgin olive oil, 1 teaspoon lime or lemon juice, Salt and black pepper to taste
- Toss gently again to ensure the olive oil and seasonings are equally distributed.
- Taste and add more salt, pepper, or olive oil, if preferred. Toss again and taste until seasoning is just right for you.
- Serve with extra lime wedges on the side.½ lime or lemon, cut into wedges
- Make it a full meal with a large salad on the side or serve on (low-carb) bread or lettuce wraps to make chicken sandwiches.
Notes
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Nutrition (% Daily value)
Disclaimer: This nutritional data is calculated using third party tools and is only intended as a reference.
Lauren Maker says
I love this! It ticks all my boxes for favorite ingredients and perfect for a great meal! You making cooking easy and fun!
Mariska Ramondino says
Aww, thank you so much Lauren. I am so happy you like this chicken salad. And I appreciate the recipe rating!;)
Patricia vince says
Great recipe
Mariska Ramondino says
Thank you, Patricia!!!