What is Sonoma chicken salad?

Sonoma chicken salad is a specific regional variation that originated in Northern California. It is characterized by its light, creamy dressing (usually with a hint of sweetness) and the inclusion of fresh red grapes, crisp apples, and toasted pecans. It is designed to be a refreshing, sophisticated alternative to traditional deli salads.

Can you make Sonoma chicken salad like Whole Foods at home?

Yes! The key to the Whole Foods style is the "perfect bite" dicing and the sweet-and-tangy dressing. By using our Greek yogurt hack and Honeycrisp apples, you can replicate that premium taste with significantly more protein and much less fat. It is the ultimate "copycat" recipe for a healthy lifestyle.

Can you freeze chicken salad with apples and grapes?

I do not recommend freezing this salad. The cell walls of the grapes and apples will break down during the thawing process, resulting in a mushy texture. Additionally, yogurt-based dressings tend to separate when frozen. This salad is best enjoyed fresh or within a few days of preparation.

What can you serve with Sonoma chicken salad for a full meal?

This salad is quite filling on its own, but it pairs beautifully with high-fiber sides. You can serve it over a bed of baby spinach, in large butter lettuce cups, or alongside a slice of toasted sourdough. For an extra indulgent but still healthy touch, pair it with my Garlic Cheesy Breadsticks .

Sonoma Chicken Salad (High Protein & Healthy)

Description

This High Protein Sonoma Chicken Salad is the ultimate healthy “copycat” of the famous wine-country classic. By swapping heavy mayonnaise for a creamy Greek yogurt base and utilizing “Hydration Eating” with fresh grapes and Honeycrisp apples, we’ve created a massive 42g protein meal. It is refreshing, crunchy, and perfect for an easy summer chicken salad meal prep routine that actually supports healthy weight loss!

Ingredients

Scale

1 lb Chicken breast, grilled and diced into 0.5-inch cubes
1 cup Red grapes, halved or quartered
1 large Honeycrisp apple, diced (leave skin on)
0.5 cup Celery, finely diced
0.25 cup Pecans, toasted and roughly chopped
0.5 cup Non-fat Greek yogurt (plain)
1 tbsp Apple cider vinegar
1 tbsp Dijon mustard
1 tsp Pure maple syrup
0.5 tsp Garlic powder
Pinch Salt and black pepper to taste

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Instructions

Prep the Chicken: Season chicken breasts with salt and pepper. Sear in a pan until the internal temperature reaches 165F. Let it rest for 10 minutes, then dice into 0.5-inch cubes. Chill thoroughly in the fridge.
Make the Dressing: In a small bowl, whisk together the Greek yogurt, apple cider vinegar, Dijon mustard, maple syrup, and garlic powder until smooth.
Chop the Produce: Dice your Honeycrisp apple and celery. Halve the red grapes.
Toast the Nuts: Place pecan pieces in a dry skillet over medium heat for 3–5 minutes until fragrant. Set aside to cool.
Assemble: In a large chilled bowl, combine the cold chicken, grapes, apples, and celery.
The Fold: Pour the yogurt dressing over the ingredients. Gently fold everything together with a spatula until perfectly coated.
Chill & Serve: Refrigerate for at least 30 minutes. Just before serving, stir in the toasted pecans for maximum crunch.

Notes

Meal Prep: Store in an airtight container for up to 4 days. Keep pecans separate until serving to prevent them from softening.
Apple Choice: Honeycrisp provides the best crunch, but Granny Smith works if you prefer more tartness.
Prevent Browning: The yogurt dressing acts as a barrier to oxygen, keeping your apples white and fresh.

Prep Time: 20 minutes
Cook Time: 10 minutes
Category: Lunch
Method: Chopped / Folded
Cuisine: California-American

Nutrition

Serving Size: 1 bowl
Calories: 395 kcal
Sugar: 12g
Sodium: 420 mg
Fat: 11g
Saturated Fat: 2g
Unsaturated Fat: 8g
Carbohydrates: 28g
Fiber: 6g
Protein: 42g
Cholesterol: 85 mg