Introduction
Chicken salad is a classic favorite for a reason: it’s versatile, quick to prepare, and can be made in countless ways to suit every taste and dietary need. However, making a chicken salad that is both healthy and satisfying—without adding excessive calories, sugar, or fat—can be a challenge. That’s where the Weight Watchers Cranberry Pecan Chicken Salad with Poppy Seed Dressing comes in. This dish offers a flavorful combination of tender chicken, crunchy pecans, sweet dried cranberries, and a creamy poppy seed dressing, all while keeping your SmartPoints low.
Perfect for a filling lunch, a light dinner, or even a meal prep option for the week, this chicken salad hits all the right notes. It’s packed with protein, healthy fats, and just the right amount of sweetness from the cranberries. Whether you’re on the Weight Watchers (WW) program, following a low-carb lifestyle, or simply looking for a lighter chicken salad option, this recipe is a great choice. Plus, it’s easy to make, and with a few simple adjustments, it can fit various dietary preferences, including keto-friendly or low-carb.
In this guide, we will break down every aspect of the Cranberry Pecan Chicken Salad with Poppy Seed Dressing. We’ll include detailed instructions, ingredient breakdowns, nutritional information, WW SmartPoints, and tips for customizing the recipe.
Ingredients
For the Chicken Salad:
- 2 large chicken breasts (about 1 lb), cooked and shredded – Chicken breast is a lean source of protein, making it a perfect base for the salad. You can use rotisserie chicken for convenience if you prefer.
- 1/2 cup chopped pecans – Pecans add crunch and a rich, buttery flavor. They also provide healthy fats, which are essential for keeping you feeling satisfied.
- 1/4 cup dried cranberries – Dried cranberries bring a sweet, tart flavor to the salad. Be sure to choose a version with no added sugar, or check the ingredients for a low-sugar option to keep the carb count low.
- 1/4 cup diced celery – Celery adds a refreshing crunch to the salad and is a great low-calorie ingredient that contributes fiber and hydration.
- 1/4 cup diced red onion – Red onion offers a mild sharpness and a pop of color, balancing the sweetness of the cranberries and the richness of the pecans.
- 1/4 cup chopped parsley – Parsley not only adds a pop of fresh color but also offers a mild, herbaceous flavor that complements the other ingredients.
For the Poppy Seed Dressing:
- 1/4 cup plain Greek yogurt (non-fat or 2%) – Greek yogurt serves as the creamy base for the dressing, offering a tangy flavor while keeping it low in fat and calories. It also provides a protein boost.
- 2 tablespoons apple cider vinegar – Apple cider vinegar brings acidity and brightness to the dressing, cutting through the richness of the yogurt.
- 1 tablespoon Dijon mustard – Dijon mustard adds a tangy, slightly spicy flavor, helping to balance the sweetness of the cranberries and the creaminess of the yogurt.
- 1 tablespoon honey or 1 tablespoon Stevia syrup – You can use honey for a more natural sweetener or opt for Stevia syrup to keep the carb count lower. Adjust to your sweetness preference.
- 1 teaspoon poppy seeds – Poppy seeds are the signature element of poppy seed dressing, providing both flavor and a delightful crunch.
- Salt and pepper – Season to taste for balance.
Instructions
Step 1: Cook the Chicken
Start by cooking your chicken breasts. There are a few methods to do this, and you can pick whichever suits your time and convenience:
- Poaching: In a large pot, bring water or chicken broth to a boil. Add the chicken breasts and cook for about 15-20 minutes until the chicken is fully cooked through and reaches an internal temperature of 165°F. Remove the chicken and set it aside to cool before shredding it.
- Grilling: If you prefer a smoky flavor, grill the chicken breasts over medium heat for 6-7 minutes per side or until fully cooked.
- Baking: Preheat your oven to 375°F (190°C). Season your chicken breasts with salt, pepper, and your favorite spices, then bake for 25-30 minutes until the chicken is fully cooked.
Once the chicken is cooked, allow it to cool slightly before shredding it using two forks or your hands. Set aside.
Step 2: Prepare the Salad Ingredients
While the chicken cools, prepare the remaining salad ingredients. Chop the pecans, celery, red onion, and parsley into small, bite-sized pieces. Place all the salad ingredients (chicken, pecans, cranberries, celery, onion, and parsley) into a large mixing bowl.
Step 3: Make the Poppy Seed Dressing
In a separate bowl, whisk together the Greek yogurt, apple cider vinegar, Dijon mustard, honey or Stevia syrup, and poppy seeds. Stir until the mixture is smooth and well combined. Taste and adjust the seasoning with salt and pepper, adding more honey if you like your dressing sweeter.
Step 4: Combine and Toss
Once the dressing is ready, pour it over the chicken and vegetable mixture. Use a spatula or wooden spoon to gently toss everything together until all the ingredients are evenly coated with the dressing. Ensure that the chicken is fully covered, and the pecans, cranberries, and other ingredients are well-distributed throughout the salad.
Step 5: Serve or Chill
This salad can be enjoyed immediately, but it’s even better after it has been chilled in the fridge for 30 minutes to an hour. This allows the flavors to meld together and the salad to become extra refreshing. You can serve it on a bed of leafy greens such as arugula or spinach, or simply enjoy it on its own in a bowl.
Step 6: Garnish (Optional)
If desired, garnish your salad with a few extra chopped pecans or cranberries for added texture and flavor. Fresh herbs, such as basil or cilantro, can also be used for an aromatic touch.
Nutritional Information (Per Serving)
This recipe yields about 4 servings, and each serving is filling while keeping your SmartPoints low. Here is the approximate nutritional breakdown:
- Calories: 250 kcal
- Protein: 28g
- Fat: 14g
- Saturated Fat: 2g
- Carbohydrates: 12g
- Fiber: 4g
- Net Carbs: 8g
- Sugars: 6g
- Cholesterol: 60mg
- Sodium: 250mg
- Potassium: 500mg
- Vitamin A: 8% DV
- Vitamin C: 10% DV
- Calcium: 6% DV
- Iron: 8% DV
Weight Watchers (WW) SmartPoints
If you’re following the Weight Watchers (WW) program, you’ll be happy to know that this Cranberry Pecan Chicken Salad with Poppy Seed Dressing is a great low-point option:
- Green Plan: 5 SmartPoints per serving
- Blue Plan: 4 SmartPoints per serving
- Purple Plan: 4 SmartPoints per serving
These SmartPoints are based on the ingredients and serving size provided, so if you make substitutions or add additional ingredients, the SmartPoints may change.
Tips and Variations
- Use Rotisserie Chicken for Convenience: If you’re short on time, using rotisserie chicken is a great shortcut. Just remove the skin and shred the chicken before adding it to the salad.
- Low-Sugar Dried Cranberries: Many dried cranberries are loaded with added sugar. Look for unsweetened dried cranberries or ones sweetened with a sugar substitute like stevia to keep the carb count low.
- Make It Low-Carb/Keto: To make this salad keto-friendly, substitute the honey with Stevia syrup or monk fruit syrup and reduce the amount of cranberries, or use a sugar-free cranberry substitute.
- Add More Veggies: Feel free to add more vegetables for extra fiber and nutrients. Consider adding diced cucumbers, shredded carrots, or avocado for more texture and flavor.
- Meal Prep: This salad is perfect for meal prep. Simply store it in an airtight container in the fridge for up to 3 days. If you want to keep it fresher, store the dressing separately and mix it in just before serving.
- Top with Cheese: If you like cheese, a sprinkle of crumbled feta or goat cheese can add extra flavor and texture.
Conclusion
The Cranberry Pecan Chicken Salad with Poppy Seed Dressing is a wonderful addition to your Weight Watchers or low-carb lifestyle. This salad is full of protein, healthy fats, and fresh ingredients that make for a satisfying meal without compromising on taste. The combination of the creamy dressing, crunchy pecans, and tangy cranberries creates a perfect balance of flavors. Whether you’re looking for a light lunch, a meal prep option, or a nutritious dinner, this salad fits the bill.
Not only is it easy to make, but it’s also versatile enough for you to adjust based on your preferences and dietary needs. Plus, it’s simple to prep ahead of time, making it a great go-to option for busy days. Enjoy this healthy, flavorful salad on your Weight Watchers journey or as part of any nutritious meal plan!