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.
It’s perfect for using up leftover rotisserie chicken or poached chicken and easy to customize with creamy avocado or aged cheese—great for lunch, dinner, or quick wraps throughout the week.
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 cooked chicken salad recipe with a lot of flavor and uses good-quality olive oil as the secret ingredient (no mayo).
- Quick & 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: This is 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
See the recipe card for full information on ingredients and quantities.
Main Ingredients:
- Cooked Chicken (Shredded): 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.
- Shallots: They add 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.
- Seasoning: Season with salt and freshly ground black pepper to taste to bring everything together.
Optional Add-Ons:
Find the perfect balance of flavors with these add-ons to make it your own.
- More Fresh Herbs: Intensify the herbaceous flavor with more chopped fresh parsley and cilantro. Their chopped green leaves add a refreshing aromatic touch. Throw in a few chopped Basil leaves and fresh Rosemary (highly recommended).
- Creamy Avocado: It's a great source of healthy fats and 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: Throw in small red cherry tomatoes or juicy grapes cut in half for a subtle sweet contrast and pop of color.
How to Make Healthy Chicken Salad
See the full recipe with measurements in the recipe card.
Step One (Picture 1 above) - 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. You want a good mix of white and dark meat for the best flavor and texture.
Step Two (Picture 2 above) - Add the Fresh Base: Toss in the finely chopped shallots and your chosen herbs, such as fresh parsley, cilantro, or both.
Step Three (Picture 3 above) - 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. Season with a good pinch of salt and black pepper and gently toss to combine.
Step Four (Picture 4 above) - Finish with Olive Oil & Citrus: Drizzle extra-virgin olive oil and a splash of lime juice (or fresh lemon juice) over the top. Gently toss everything together until well coated. Adjust salt and pepper to taste.
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 allows the extra-virgin olive oil to soak in.
- Use Moist, Cooked Chicken: Shredded chicken from a poached whole chicken or leftover roasted chicken usually gives you the best texture, while already seasoned pre-cooked rotisserie chicken can change things up.
- Don’t Skip the Herbs: Fresh parsley, cilantro, or a blend of both add a pop of color and brighten the salad without extra calories, especially important in mayo-free chicken salad recipes.
Variations & Substitutions
- Shallots: Swap in finely sliced red onions for a bit more bite, or green onions for a milder crunch.
- Change Up the Flavor: Add a drizzle of this 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 optimal 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.
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
Your shares and ratings are valuable to me and so much appreciated. They'll help me create more content you and others can enjoy!
📖 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!!!