Easy Spicy Chicken Salad Recipe with Greek Yogurt Dressing

If you’re craving a chicken salad that’s anything but boring, this spicy version is your new go-to. As a registered dietitian, I love how it amps up the flavor without piling on calories.

Using Greek yogurt instead of heavy mayo keeps it creamy and protein-packed, while banana peppers and hot sauce deliver just the right heat. Whether you’re prepping lunch for the week or need a quick snack, this recipe comes together in under 10 minutes with simple ingredients.

It’s inspired by classic recipes, like my Cape Cod chicken salad, but with a fiery twist that rivals my buffalo chicken salad. Plus, it’s make-ahead friendly – the flavors deepen in the fridge.

Let’s dive into why this recipe shines and how to make it your own.

Why Choose This Spicy Chicken Salad?

Traditional chicken salads can feel heavy and bland, but this one flips the script. It’s lighter thanks to Greek yogurt, which provides twice the protein of regular yogurt and helps with satiety, according to a study in the Journal of the Academy of Nutrition and Dietetics.

The spice from hot sauce and banana peppers not only boosts taste but may also support metabolism – capsaicin in peppers has been linked to increased calorie burn in research from the American Journal of Clinical Nutrition. For spice lovers, optional cayenne adds extra fire.

This salad is easy, versatile, and perfect for meal prep, staying fresh for days. It’s a dream for busy weeknights or healthy potlucks.

Ingredients You’ll Need

Gathering these pantry staples is straightforward – most are likely in your fridge already.

• 1.5 pounds cooked, shredded chicken (about 3 cups): Rotisserie or air-fried works best for tenderness.
• ⅓ cup diced sweet onion: Mild and sweet; swap for red onion if you prefer a sharper bite.
• ½ cup diced celery: Adds essential crunch and fiber.
• ¼ cup diced hot banana peppers: For tangy heat; pepperoncini are a close sub.
• ⅓ cup plain full-fat Greek yogurt: A creamy base with probiotics for gut health.
• 2 tablespoons mayonnaise: For richness; replace with more yogurt if preferred.
• 3 tablespoons hot sauce: Frank’s RedHot or your favorite.
• Optional: ⅛-¼ teaspoon cayenne pepper for extra spice.

These ingredients create a balanced mix of protein, veggies, and zing. Pro tip: Finely dice veggies for even distribution.

Health Benefits of Key Ingredients

This isn’t just tasty – it’s nutritious too. Shredded chicken delivers lean protein (26g per serving) essential for muscle repair and feeling full longer, as per USDA guidelines.

Greek yogurt swaps in for mayo, cutting fat while adding 10g protein and calcium for bone health, according to the National Institutes of Health. Celery and onions provide fiber and antioxidants; a study in Nutrients highlights onions’ role in reducing inflammation.

Banana peppers offer vitamin C for immune support, and hot sauce’s capsaicin may aid digestion per research in Critical Reviews in Food Science and Nutrition. Overall, this salad supports weight management with just 195 calories per serving, high protein, and low carbs.

Step-by-Step Instructions

Making this salad is a breeze – no cooking required if using pre-shredded chicken.

1. Prep your ingredients: Shred the chicken if not already done, and finely dice the onion, celery, and banana peppers. This ensures even mixing and bite-sized pieces.
2. Combine in a bowl: In a large mixing bowl, add the shredded chicken, diced veggies, Greek yogurt, mayonnaise, hot sauce, and cayenne if using.
3. Mix thoroughly: Use a spatula or spoon to gently fold everything together until the chicken is evenly coated. Taste and adjust spice – add more hot sauce for heat or yogurt for creaminess.
4. Chill if desired: Let it sit in the fridge for 15-30 minutes to meld flavors, but it’s ready to eat immediately.

Troubleshooting: If it’s too spicy, balance with extra yogurt. For a drier texture, add a splash of lemon juice.

Customizing with Variations

Keep things fresh by tweaking the base recipe.

• Boost veggies: Stir in ½ cup diced red bell peppers or halved cherry tomatoes for more color and vitamins.
• Protein swap: Use shredded turkey for a Thanksgiving leftover remix.
• Herb infusion: Add 2 tablespoons chopped cilantro or parsley for earthy notes.
• Dressing twist: Try my cottage cheese ranch or buffalo sauce for variety.
• Citrus kick: Squeeze in fresh lime juice to brighten and cut richness.

These changes maintain the spicy core while allowing personalization. For dairy-free, use vegan yogurt and skip mayo.

Creative Ways to Serve

This salad shines in multiple formats.

• Sandwich style: Pile onto whole-grain bread with lettuce for a portable lunch. For a sweet and savory twist, try adding a layer of healthy raspberry chia jam.
• Southwest salad: Top mixed greens with the salad, jalapeños, black beans, and tortilla strips.
• Cracker dip: Serve with lavash or whole-grain crackers for one of many great dietitian-approved snack ideas.
• Toast topper: Spread on avocado toast instead of cottage cheese for a protein boost.
• Wrap it up: Use lettuce leaves or tortillas for low-carb options.

Pair with baby carrots or fruit for a balanced plate. These ideas make it lunch-box friendly or party-ready.

Troubleshooting Common Issues

Even simple recipes can hit snags – here’s how to fix them.

• Too spicy? Dilute with more yogurt or add diced apples for sweetness.
• Soggy veggies? Dice just before mixing and store separately if prepping ahead.
• Dry texture? If chicken is lean, increase mayo or yogurt slightly.
• Not enough crunch? Fresh celery is key; avoid wilted produce.

Food safety note: Keep refrigerated below 40°F per USDA guidelines to prevent bacterial growth. Discard after 3 days.

Storage and Make-Ahead Tips

Store in an airtight container in the fridge for up to 3 days. The flavors intensify over time, making day two even better.

Avoid freezing – yogurt may separate, and veggies could get mushy upon thawing. For meal prep, portion into individual containers with sides like carrots or crackers.

Always check for off smells before eating; follow FIFO (first in, first out) for freshness. This makes it ideal for weekly lunches without daily hassle.

Nutritional Breakdown

Per serving (about ¾ cup): 195 calories, 26g protein, 8g fat (1g saturated), 2g carbs, 1g fiber, 2g sugar, 539mg sodium. High in protein for muscle support, low in carbs for steady energy.

Provides 9mg vitamin C (10% DV) from peppers and celery’s potassium (513mg) for heart health. This aligns with balanced meal guidelines from the American Heart Association, promoting lean proteins and veggies for weight control.

Frequently Asked Questions

• Can I make it dairy-free? Yes, use plant-based yogurt and mayo alternatives.
• How spicy is it? It has a medium heat level; adjust hot sauce to your taste.
• Is rotisserie chicken okay? Absolutely – it saves time and adds flavor.
• Can I add cheese? Shredded cheddar works well for extra creaminess.
• Is it meal prep friendly? Yes, store it for up to 3 days for grab-and-go meals.

These address common queries for seamless cooking.

Conclusion

This spicy chicken salad is more than a recipe – it’s a versatile, healthy staple that fits any lifestyle. With its quick prep, customizable flavors, and nutrient density, it’s designed for real-life ease.

As a dietitian, I recommend it for boosting protein intake without sacrificing taste. Experiment with the variations and enjoy the heat!