Adventures in Healthier Eating with 2 Kids and a Picky Husband

Quick Curried Chicken Salad with Peas

7 WWPP Posted by 7 years ago 13 Comments

I have confessed my dislike of mayo many times. Most recently on my Garden Tuna Salad with Feta idea. Unfortunately this dislike of one particular condiment has kept me from enjoying some pretty tasty traditional sandwich salads like tuna and chicken.

Honesty, I never understood peoples fascinations with these deli favorites. What the big deal anyway?

Well I have to admit I’ve dabbled with deli style salads a few times now and I’m starting to “get it.” There’s just something about certain flavor combinations and even textures that go into these salads that make them tasty. It’s a fun way dress up a sandwhich. Here are a few of my other experiments…

Quick Curried Chicken Salad with Peas Today, I whipped together this idea using some leftover chicken from last nights dinner. It was easy, tasty and totally satisfying. Great on a wrap but could have easily held up on two slices of your favorite bread or sandwich thin.

I’m hoping to inspire you to look in the pantry and redefine the traditional deli “salad.” It doesn’t need to be smothered in mayo to be good. ;)

  • 3oz cooked chicken
  • 1/2 cup 0% fat greek yogurt
  • 1/2 cup frozen peas
  • 1 tsp curry powder

Mix all the ingredients and serve on a wrap, bread, or even a bed of greens.

I used the peas frozen as they defrost in minutes but you can zap them in the microwave for a few seconds if you feel like it.

Here’s the nutritional information for just the salad, not the wrap. You can cut out an ounce of chicken if you need to watch your points. It’ll save you one if you’re counting.

Approx Nutritional Information per serving
Servings Amt per Serving
1 Entire Recipe
Calories Fat Fiber WWPs
279 2g 4g old: 5 new: 7
Sugar Sat Fat Carbs Protein
10g 0g 19g 47g

See other recipes using: chicken, curry, peas

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I’d love to hear your story or thoughts on mine.

However, to prevent the massive amounts of spam I was receiving I have turned off comments on any post older than 5 days old. If you'd like to leave me a note regarding this post or anything really try me on twitter (@RoniNoone,) my Facebook page, or even IG (@RoniNoone) I'm so sorry for the inconvenience. I never thought I'd have to do this but it's gotten way out of hand and comment management has become simply too time consuming to manage.



There are 13 comments so far. Join in on the conversation.


    August 2, 2010

    I am a mayo lover and went from full fat to light and now I use low fat at 15 calories a tablespoon. I have made my way over to the greek yogurt side and must say it is pretty decent especially when mixed with spices. That wrap looks delicious! Thanks for the idea! :)

    Debbi Does Dinner Healthy

    August 2, 2010

    Yum! Anything chicken salad gets my vote! Thanks!

    Jennifer Tripp

    August 3, 2010

    The peas in that look great. I'm gonna have to try this!


    August 3, 2010

    How do you cook your chicken?


    August 3, 2010

    Sarah - Depends on the cut of chicken and what I'm going to use it for. This happened to be leftover from a store bought rotisserie. If you don't want to or have no time to cooke some you can use the canned chicken or the "short cuts" pre cooked pieces. Just a thought!


    August 3, 2010

    Hey Roni, I use Greek yogurt and light sour cream in creamy salads all the time and I love how it tastes, I like the tang of mayo but sometimes it is just too much and I prefer the creamier consistency of yogurt and sour cream. I also absolutely loathe light mayo both the taste and ingredient list so the dairy products win on that front too (and give calcium and protein.) Thanks for a new recipe that looks great and isn't laden in mayo. Sarah for recipes like this I like to poach my chicken, just put chicken, bay leaf and peppercorns in a shallow dish fill with water half way up cover and bring to boil. Turn off heat and let sit for 20 minutes, super moist and super easy and I just keep a breast or 2 in my fridge for the week.

    Jessica L.

    August 3, 2010

    Yum! Quick question- how to you figure out the Nutritional Information? Do you use a website or base upon what the package says for each ingredient?


    August 4, 2010

    Hi Jessica! I use a combination of websites,,, and sometimes I measure everything on my handy dandy electronic scale and tally up the totals. It’s really not that hard, just time consuming.


    August 8, 2010

    My mother in law does chicken salad all the time. Zinging it up with curry is a great idea.


    August 9, 2010

    any suggestions for a curry substitute. I don't like it and never buy it.


    August 9, 2010

    Bridget - You can flavor it anyone you like. Here's another chicken salad I made with yogurt that may give you some ideas...


    August 17, 2010

    Looks excellent. Ive always hated HATED mayo... i didnt even like it in the same fridge as my food... and yes I agree I missed out on all the salads. Lately Ive been craving egg salad (I dont know why, I have never had it), so Ive been looking for substitutions for mayo. Was thinking fat free sour cream, but may now try yogurt. Recipe looks great, thank you!


    August 26, 2010

    FYI...have made this twice using celery instead of peas (for extra crunch) but added raisins as good!!!!