Calories in Chicken Salad with Walnuts and Grapes – Full Nutrition Guide

Have you ever wondered how many calories are in chicken salad with walnuts and grapes? Whether you enjoy this dish as a quick meal, healthy snack, or meal prep option, knowing its nutritional value can help you make better food choices.

Calories in chicken salad with walnuts and grapes vary depending on ingredients, portion sizes, and dressing choices. Some versions can be high in calories, but with a few adjustments, you can enjoy this delicious dish while keeping it nutritious and balanced.

In this guide, we’ll cover:
✔ How many calories are in chicken salad with walnuts and grapes
✔ A breakdown of each ingredient’s calories
✔ Ways to make a lower-calorie version
✔ Serving ideas to fit different diets

If you’re tracking your calories or looking for ways to make healthier food choices, understanding the nutritional breakdown of this dish is essential. This guide will analyze the calories in each ingredient, suggest simple swaps to lower calories, and provide serving ideas to fit different diets.

Looking for other nutritious meals? Check out Is Chicken and Couscous Healthy? for another protein-packed meal option!

 Breaking Down the Calories – Ingredient by Ingredient

To calculate the total calories in one serving of chicken salad with grapes and walnuts, we need to analyze the main ingredients.

1. Chicken (The Protein Superstar)

Chicken is the base of the salad, providing lean protein that helps with muscle building and satiety.

• 1 cup cooked, shredded chicken (140g) → 231 calories
• Grilled chicken has slightly fewer calories than rotisserie chicken with skin, which contains added fats.

Want to experiment with different chicken-based meals? Try Chicken Couscous Recipes Guide for more ideas!

 2. Grapes (The Sweet Touch)

Grapes add a natural sweetness and juiciness to balance the flavors.

• ½ cup red or green grapes (75g) → 52 calories

💡 Tip: Trying to cut sugar? Use fewer grapes or swap them for blueberries, which are lower in sugar but still add a burst of flavor!

 3. Walnuts (Healthy but High in Calories)

Walnuts add a crunchy texture and healthy fats, but they are calorie-dense.

• ¼ cup chopped walnuts (30g) → 190 calories

💡 Tip: To reduce calories, use only 2 tbsp of walnuts, saving 95 calories per serving. Alternatively, swap for sliced almonds, which are lower in fat.

 4. Celery and Red Onion (Crunch and Flavor, Without the Calories)

These ingredients provide texture and a mild sharpness without adding significant calories.

• ¼ cup chopped celery → 4 calories
• ¼ cup chopped red onion → 16 calories

 5. Mayonnaise (The Creamy Base, but High in Calories)

Mayonnaise is one of the highest-calorie ingredients in this salad.

• 2 tablespoons regular mayo → 188 calories
• 2 tablespoons Greek yogurt (alternative option) → 40 calories

💡 Tip: Swap mayo for Greek yogurt and save 148 calories per serving while adding extra protein!

 6. Dijon Mustard & Lemon Juice (Low-Calorie Flavor Enhancers)

These zesty ingredients add flavor without the calories.

• 1 teaspoon Dijon mustard → 5 calories
• 1 teaspoon lemon juice → 1 calorie

 Total Calorie Count – Per Serving

Now, let’s add up the total calories for one serving (1 cup) of classic chicken salad with grapes and walnuts:

Here is the color-enhanced table version for better readability. Since Markdown does not support colors, you will need to apply colors manually in your document or webpage.

Total Calories in Chicken Salad with Walnuts and Grapes – Per Serving

💡 Want a lower-calorie version? Check out One-Pot Meal Prep High-Protein for more smart ingredient swaps!

Sure! Here’s an expanded and detailed version of the “How to Make a Lower-Calorie Chicken Salad” section, including explanations for each tweak, practical benefits, and additional tips to make the salad even healthier while keeping it flavorful.

 How to Make a Lower-Calorie Chicken Salad

If 687 calories per serving sounds like too much, don’t worry! With a few simple ingredient swaps, you can easily cut down calories while keeping the salad creamy, crunchy, and delicious. Here’s how:

1. Swap Mayonnaise for Greek Yogurt – Save 148 Calories Per Serving

• Why? Mayonnaise is high in fat and calories, with about 94 calories per tablespoon. Greek yogurt, on the other hand, provides a creamy texture with significantly fewer calories and more protein.
• How? Replace half or all of the mayo in the dressing with nonfat or low-fat Greek yogurt.
• Bonus: Greek yogurt also adds probiotics, which support gut health and digestion.

💡 Alternative: If you still want some of that classic mayo flavor, try a 50/50 mix of mayo and Greek yogurt for a balanced taste with fewer calories.

2. Reduce Walnuts from ¼ Cup to 2 Tablespoons – Save 95 Calories

• Why? While walnuts are an excellent source of omega-3 fatty acids and antioxidants, they are also calorie-dense (about 190 calories per ¼ cup).
• How? Cutting the walnut portion in half keeps the crunch and nutrition but reduces nearly 100 calories per serving.
• Bonus: You still get the nutty flavor and texture without overloading on fats and calories.

💡 Alternative: Use sliced almonds instead of walnuts—they’re lower in fat and calories but still provide a great crunch!

3. Add More Celery and Reduce Grapes – Lower Sugar and Carbs

• Why? Grapes bring a delicious sweetness and juiciness to the salad, but they also contain natural sugars.
• How? Reduce the grape portion slightly and increase celery, cucumbers, or bell peppers to add volume without extra sugar.
• Bonus: More crunchy veggies means higher fiber content, which helps keep you fuller for longer.

💡 Alternative: Swap grapes for blueberries or diced apples, which provide a similar sweetness with a lower glycemic index.

4. Use Skinless Chicken Breast Instead of Dark Meat – Reduce Fat Content

• Why? Chicken breast is leaner and lower in calories than dark meat (such as thighs or drumsticks).
• How? Choose boiled, baked, or grilled skinless chicken breast instead of rotisserie or fried chicken.
• Bonus: It’s higher in protein and lower in fat, making the salad more filling and muscle-friendly.

💡 Alternative: If you want a richer flavor, use half chicken breast and half shredded rotisserie chicken for a balance of taste and nutrition.

5. Use a Light Dressing Instead of Heavy Sauces

• Why? Heavy, store-bought dressings can add extra sugars and hidden calories.
• How? Instead of store-bought ranch or creamy dressings, make your own using:
  ✅ Greek yogurt + Dijon mustard
  ✅ Lemon juice + olive oil
  ✅ Apple cider vinegar + honey
• Bonus: Homemade dressings allow full control over the ingredients, ensuring they’re healthier and fresher!

💡 Alternative: Try balsamic vinegar with a touch of olive oil for a light yet flavorful dressing option.

6. Serve It in a Healthier Way

• Instead of buttery croissants or white bread, try:
  ✅ Whole wheat wraps or pita pockets for added fiber
  ✅ Lettuce cups for a low-carb, keto-friendly option
  ✅ Stuffed avocados for an extra boost of healthy fats
  ✅ A bed of mixed greens for a lighter, salad-style meal

💡 Looking for more nutritious meal swaps? Check out Is Couscous Healthier Than Rice? to find other great ingredient substitutions!

FAQs (Frequently Asked Questions)

1. Is Chicken Salad with Grapes and Walnuts Healthy?

Yes! Chicken salad with grapes and walnuts can be a highly nutritious meal, as it provides a great balance of protein, fiber, and healthy fats. However, its overall healthiness depends on portion sizes and ingredient choices.

Here’s why it’s a good choice:
✅ High in Protein – Chicken is an excellent source of lean protein, which helps with muscle repair and keeps you full longer.
✅ Rich in Healthy Fats – Walnuts contain omega-3 fatty acids, which support brain and heart health.
✅ Packed with Fiber – Grapes, celery, and walnuts contribute fiber, which promotes good digestion.

How to Make It Even Healthier:

• Swap Mayo for Greek Yogurt – Greek yogurt provides more protein and fewer calories.
• Reduce the Walnuts – While walnuts are nutritious, they are high in calories, so using half the amount can help control calorie intake.
• Add More Veggies – Increase celery, spinach, or mixed greens to boost fiber and nutrients.
• Use Skinless Chicken Breast – Opting for skinless, grilled, or boiled chicken instead of rotisserie chicken reduces fat content.

Looking for other healthy meal options? Check out Is Couscous Healthier Than Rice? for a nutrient-packed alternative to common grains!

2. Can I Meal Prep Chicken Salad?

Absolutely! Chicken salad is an excellent meal-prep option because it stays fresh for several days and can be used in multiple ways.

How to Store It Properly:
🥶 Refrigerate in an Airtight Container – Keeps it fresh for up to 4 days in the fridge.
🚫 Do Not Freeze – Mayo-based dressings separate and become watery when thawed. If you need a make-ahead version, prepare the chicken and chopped ingredients separately, then mix in the dressing before serving.
💡 Pro Tip: If making a large batch, consider keeping the dressing separate and mixing only what you need for the day to keep the salad fresh and crisp!

Need more meal-prep inspiration? Try these Healthy One-Pot Meals for easy, nutritious, and time-saving recipes!

3. What Are Some Ways to Serve Chicken Salad?

One of the best things about chicken salad with grapes and walnuts is its versatility! Here are some delicious ways to enjoy it:

🥪 Classic Sandwich – Serve it between two slices of whole wheat bread, croissants, or a soft brioche bun for an indulgent meal.
🥗 Over a Bed of Greens – Spoon it over mixed greens, baby spinach, or arugula for a low-carb, refreshing salad.
🥑 Stuffed into an Avocado – For a keto-friendly meal, fill halved avocados with chicken salad and sprinkle with seeds or nuts.
🌯 Wrapped in Lettuce – A gluten-free, low-calorie option that adds crunch and freshness.
🧀 With Crackers or Pita Chips – Enjoy it as a snack or appetizer alongside whole-grain crackers or crispy pita chips.
🍠 On Sweet Potato Toast – Roast sweet potato slices and top them with chicken salad for a unique, nutrient-rich meal.
🍚 With Quinoa or Brown Rice – Turn it into a power bowl by serving it with quinoa, brown rice, or couscous for added fiber and nutrients.

💡 Looking for more meal ideas? Try Grilled Chicken Wraps for Lunch for another delicious and convenient way to enjoy chicken!

Final Thoughts: A Delicious & Nutritious Choice 🥗

So, how many calories are in a chicken salad with grapes and walnuts? On average, one cup contains about 687 calories, but with a few smart ingredient swaps, you can bring it down to around 450 calories while keeping all the flavor, texture, and satisfaction intact.

By making small changes—such as replacing mayonnaise with Greek yogurt, reducing walnuts, or adding more veggies—you can enjoy a healthier version of this classic dish without sacrificing taste. Whether you’re watching your calories, following a specific diet, or just looking for a nutritious meal, chicken salad with grapes and walnuts can be easily customized to fit your needs.

Why You’ll Love This Salad ❤️

✔ High in protein – Keeps you full and satisfied.
✔ Versatile & customizable – Enjoy it as a sandwich, wrap, or salad topping.
✔ Great for meal prep – Stays fresh for up to 4 days in the fridge.
✔ Perfect balance of flavors – The sweet grapes, crunchy walnuts, and creamy dressing create a mouthwatering combination.

📌 Fun Fact: Ever wondered why people put grapes in chicken salad? It’s not just for sweetness! Find out the reason behind this surprising but delicious combo 🍇✨.

What to Pair with Your Chicken Salad 🍽️

This salad is delicious on its own, but it also pairs wonderfully with light, flavorful sides. Looking for the perfect low-carb option? Serve it with crispy tortilla chips and guacamole for a refreshing and satisfying meal 🥑🫓.

And if you’re in the mood for a sweet treat afterward, why not try an easy, no-bake dessert? Peanut butter rice crispy treats are a simple yet delicious way to end your meal on a sweet note! 🍯🍫

Now It’s Your Turn! 🎉

Whether you stick to the classic recipe or opt for a lighter version, this salad remains a wholesome, protein-packed dish that you can enjoy for lunch, dinner, or even as a healthy snack.

💡 What’s your favorite way to enjoy chicken salad? Do you prefer it in a croissant, on a bed of greens, or stuffed into an avocado? Let me know in the comments below! 😊🥗🥑