Snacks · Egg, tuna & chicken salads

Chicken salad

Name: Chicken salad
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 4 servings
Ingredients: 2 breasts chicken breast; 1/4 cup mayonnaise; 1/4 cup whole-milk Greek yogurt; 2 tsp Dijon mustard; 2 stalks celery, diced; 3/4 cup seedless green grapes, halved; 1/4 cup walnuts, toasted, chopped; 2 tbsp red onions, minced; 1/2, juiced lemon; 3/4 tsp salt; 1/2 tsp black pepper

The lunch-counter staple with the dressing balanced: poached chicken folded with celery, grapes and toasted walnuts in a mayo-yogurt blend. Sandwich filling, lettuce-cup lunch, or straight off the fork.

Time: 30 min (15 prep + 15 cook)
Servings: 4
Per serving: 355 kcal
Protein: 31 g

Both directions are legitimate — the score measures fullness per calorie, not virtue. Every version is the same dish, rebalanced.

Ingredients

2 breasts chicken breast500 g
1/4 cup mayonnaise60 g
1/4 cup whole-milk Greek yogurt60 g
2 tsp Dijon mustard10 g
2 stalks celery, diced80 g
3/4 cup seedless green grapes, halved120 g
1/4 cup walnuts, toasted, chopped30 g
2 tbsp red onions, minced30 g
1/2, juiced lemon15 g
3/4 tsp salt4 g
1/2 tsp black pepper1 g

Every ingredient links to its food page — same data, same score, same formula.

Steps

Poach the chicken: cover with salted water, bring to a bare simmer, then off the heat, lid on, 15 minutes. Gentlest method, juiciest result.
Cool and chop — or shred for sandwiches, cube for forks.
Whisk the mayo, yogurt, dijon, lemon, salt and pepper.
Fold everything together and chill 30 minutes. The grapes and walnuts are doing real work: sweetness, crunch, and the reason this never gets boring.

Why this score

solidly filling

No single route carries this one — a moderate amount of protein, volume and fiber.

Three routes to fullness — one is enough

36% of kcal

69% water

4 g/Mcal

What pulls it down

Nothing here converges the way engineered food does — no sugar, no savoury and no alcohol penalty.

How scores work

Computed on the finished dish, not an average of the parts: 1422 kcal goes into the pot, 910 g of ingredients comes out as ~800 g of food → 178 kcal per 100 g. Cooking moves water, and energy density is the score's biggest lever — so we show the math. Full formula here.

Per

Calories: 178
Protein: (36%); 16 g
Fat: (53%); 10 g
Carbohydrates: (11%); 5 g
of which sugar: 3 g
Fiber: 1 g
Sodium: 302 mg

Percentages are the share of calories from each macronutrient.

Computed from the ingredients' USDA data — nothing typed by hand. Every number is traceable, every score recomputable.

More snacks

Photo: AI-generated. Nutrition and score are computed from the ingredients with the published formula — this recipe hasn't been kitchen-tested by us yet.