Rainbow Chicken Salad {Lightened-Up}

This Rainbow Chicken Salad is packed with vegetables, lean protein, and fiber to keep you satisfyingly full and focused all day long. Plus, it’s low in fat and a great nutritious meal prep option to enjoy in so many ways all week!

You don’t need a bowl of Lucky Charms to taste the rainbow when you have my Rainbow Chicken Salad! Instead of being packed with sugar—which, of course, is perfectly fine in moderation—this recipe is light and packed with veggies, lean protein, and fiber to keep you feeling satisfyingly full and focused all afternoon long.

This chicken salad recipe is light because it doesn’t use mayonnaise. Instead, we toss our protein and vegetables in creamy yogurt and low fat cottage cheese. It taste’s so good! You can also turn this into a delicious low carb lunch by eating it over greens or in a lettuce wrap.

This recipe is easy to make and store, making it great for meal prep. And it’s also a super nutritious way to fuel your body post-workout. I love it so much, and I know you will, too!


It’s full of flavor and texture! Each bite will be chewy, crunchy, savory, sweet, and tangy.

This chicken salad lower in fat than your standard one because it doesn’t use mayo.

I packed tons of veggies into this lunch and it looks like a rainbow!

A great nutritious meal made with lean protein and fiber.

So easy to make! The hardest part is dicing the veggies, but if you have food chopper, it’s easy peasy.

You can eat this chicken salad in so many ways. Slap it on some crackers or a rice cake, or stuff it into a croissant or between 2 pieces of toast.

Make it low carb by serving it over greens or in lettuce wraps.

Great for meal prep! Make it at the start of the week and enjoy it for all the days after.


Chicken – Cooked and shredded. I used about 3 lbs of raw chicken breast and cooked it in skillet for 10 minutes until done. You can also use canned chicken for this recipe. *Pro Tip: If you have a Kitchen Aid or a hand mixer, you can use it to shred your chicken. It’ll be a breeze!

Celery – Great for crunch!

Baby bell peppers – An assortment of colors will help create the rainbow! You can use normal size peppers, too.

Red onion – Will bring a sharp, crunchy flavor.

Red grapes – You might be thinking…grapes?! Trust me. It works.

Yogurt – I recommend a thick, creamy one like Fage or Good Culture.

Cottage cheese – Lightens up the chicken salad and helps keep the creaminess. I used Good Culture 2% low fat cottage cheese.

Lemon juice – Adds some tang.

Ranch seasoning – My go-to seasoning because it’s amazing with everything! You can sub with another seasoning if you prefer.


1. Cook your chicken and shred it up.

2. Dice your vegetables. I don’t have the time or patience to finely dice each vegetable one by one, so I love using my food chopper for this. I swear by my FullStar Vegetable Chopper. I’ve used it for years and love it so much—and it’s such a life-saver.

3. Combine all ingredients in a very large mixing bowl.

That’s it! Eat it up!


Keep your Rainbow Chicken Salad stored in an airtight container in fridge for up to 7 days.


If you try this rainbow chicken salad and love it, please rate this recipe!

You can also tag me on Instagram, @LaurenFitFoodie. It makes my day seeing your yummy recreations!

Yield: 10

Rainbow Chicken Salad

Rainbow Chicken Salad

This Rainbow Chicken Salad is packed with vegetables, lean protein, and fiber to keep you satisfyingly full and focused all day long. Plus, it's low in fat and a great nutritious meal prep option to enjoy in so many ways all week!

Prep Time 15 minutes
Total Time 15 minutes


  • 9 cups chicken, cooked and shredded (900g)
  • 2 cups celery (230g) - about 7 stalks
  • 6 baby bell peppers (assortment of red, orange and yellow), diced (240g)
  • ½ medium red onion, diced (115g)
  • 1 ½ cup red grapes, quartered (220g)
  • 1 cup low-fat cottage cheese (220g)
  • ¾ plain nonfat Greek yogurt
  • 2 tbsp ranch seasoning (12g)
  • 2 tbsp lemon juice (30 mL)


  1. Prepare the veggies by using the dice setting on a food chopper or by dicing them with a knife. Use a knife to quarter the grapes.
  2. In a large mixing bowl, add all the ingredients. Fold using a large wooden spoon until ingredients are mixed thoroughly.


MFP entry: LFF Rainbow Chicken Salad

Nutrition Information:



Serving Size:


Amount Per Serving: Calories: 152Total Fat: 2gSodium: 352mgCarbohydrates: 8.3gFiber: 1gSugar: 5.9gProtein: 25.2g

Did you make this recipe?

Please leave a comment on the blog or share a photo on Instagram and tag me @LaurenFitFoodie! 


  1. So good! I love a chicken salad that has some fun and yummy additions. The papers are the perfect crunch and the grapes bring the sweetness. Plus I LOVE the cottage cheese. Seriously so delicious! I used canned chicken and it was still so good!

  2. Making this and topping over salads and toast all week! Also thinking it’ll be good in a pita 😍 SO GOOD!

  3. It was so easy to make and so delicious! Very easy to make a bunch and have it handy for lunch and dinner!!! Delicious for a wrap and also as a dip!

  4. Omg this is amazing! I’m competing and so I’m on strict macros this hit all cravings… very satisfying I added some walnuts in there as well to up my fat intake a bit… you can literally eat it on it’s own too and it’s amazing!

  5. This recipe is amazing! The flavor is phenom and I can hardly believe how great the macros are on it! Each serving is BIG. I made a batch on Sunday and have been eating it all week! Just gets better!

  6. This was the first time I used my kitchen aid to shred chicken and OMG is that life changing how easy it is!! I made a big batch of this chicken salad recipe for meal prep this week and I’m so excited to have it for lunch each day. It is so tasty and the texture and color are so satisfying

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