Mango Curry Chicken Salad

This bright and colorful chicken salad adds a twist of flavor and pop of color with the addition of mango and yellow curry powder, blending protein-rich chicken with antioxidant-packed red grapes, onion, and arugula for a refreshing and zingy meal. A light and creamy Greek yogurt and olive oil dressing with a tangible depth of flavor from the addition of lime juice and ginger takes this chicken salad up a notch. This dish supports immune health, muscle maintenance, and balanced blood sugar—all in one light and flavorful bowl, sandwich, or wrap. Don’t miss out on this delightful spring and summer favorite!

Mango Curry Chicken Salad

By Melanya Kushla, MS, RD, CHES at Taste & Thrive LLC
Yield: 4 servings
Serving Size: 1 cup chicken salad + 1 cup salad greens

Ingredients

• 2 cups boneless skinless chicken breast, cooked, chopped, & chilled

• ½ cup ripe mango (fresh or frozen), diced

• ½ cup red grapes, halved

• ¼ cup red onion, finely diced

• ¼ cup nonfat, plain Greek yogurt or plain non dairy yogurt

• 2 Tablespoons olive oil

• 1 teaspoon lime juice

• 2 teaspoons yellow curry powder

• ½ teaspoon honey

• ¼ teaspoon grated fresh ginger

• ⅛ teaspoon fresh ground black pepper

• Pinch of salt

• 4 cups of arugula, baby spinach, or mixed greens of choice

• ¼ cup sliced almonds (optional)

Utensils

• Small cutting board

• Chef's knife

• Medium bowl

• Small bowl

• Whisk

• Mixing spoon

• Measuring spoons and cups

Instructions

1. Ensure cooked chicken is chopped and chilled ahead of time and prepare the cut up fruits and vegetables.

2. Add the chopped chicken, diced mango, halved grapes, and finely diced red onion to a mixing bowl. Set aside.

3. In a small bowl, combine the yogurt, olive oil, lime juice, curry powder, honey, grated ginger, pepper, and salt. Whisk together until combined.

4. Add the whisked dressing to the chicken mixture and gently combine with a mixing spoon until everything is evenly coated.

5. Serve immediately on a bed of arugula or other greens and enjoy as a salad, topped with sliced almonds.

Notes

• Alternatively, this can also be served with whole grain crackers, as a sandwich, or a wrap with a whole wheat tortilla.

• Store prepared salad in the refrigerator for up to 5 days; freezing is not recommended.

Nutrition Info

(Per Serving)
192 calories – 9g fat – 1.5g sat fat – 11g carbohydrates – 18g protein – 2g fiber – 147 mg sodium

Nutrient Highlights

• Lemon: Packed with vitamin C and polyphenols, supporting immune and digestive health.

• Chicken: Lean protein for muscle health and essential nutrients like B vitamins and selenium for immune function and cellular health.

• Mango: Vitamins A & C, plus antioxidants to help protect cells from damage.

• Red Grapes: Good source of Vitamin C and antioxidants like resveratrol.

• Red Onion: Anti-inflammatory and antioxidant benefits from quercetin and sulfur-containing compounds.

• Olive Oil: Healthy fats and antioxidants for heart and brain health.

• Curry Powder: Anti-inflammatory spices, especially turmeric with curcumin, to help combat chronic inflammation.

• Lime Juice: Vitamin C, a powerful antioxidant that supports immune function.

• Honey: Antioxidant, antimicrobial, and anti-inflammatory properties; great alternative to refined sugars when used in moderation.

• Arugula: Rich in glucosinolates, which support liver detoxification pathways