Three Pea Chicken Salad

Crunchy fresh sugars naps, peas and snow peas provide delicious crunch and flavor in this lightened chicken salad.

OMG!  The best chicken salad! Three Pea Chicken Salad Healthy, Low Calorie, Low Fat

I adore food magazines and cookbooks.  I love to scour them for new and interesting recipes and food combinations.  When I saw a recipe for Three Pea Chicken Salad in Bon Appetit, I was really intrigued.  I loved the fun play on “peas” and all the fresh seasonal veggies they crammed into the chicken salad.  I kept thinking it would be like a bite of Spring in each bite and how wonderful it would be for Mother’s Day.  That is as long as I could reduce some of the calories and fat and make it healthier.  I’ve gotten pretty good at looking at a recipe and deciding if I can adapt it to fit into a healthy diet.  With a few simple substitutions most recipes can easily be transformed.  It is a good thing because it is very hard to find a lot of good healthy, diet friendly recipes in magazines.

OMG!  The best chicken salad! Three Pea Chicken Salad Healthy, Low Calorie, Low Fat

My Mom is a huge chicken salad fan but very particular about what constitutes  a good one.  She was coming over to help me decorate some cupcakes for my daughter’s class so I decided to test out my lightened recipe on her.  We both really enjoyed it.  I love the crunch the peas gave to the chicken salad.  We also wanted some sweetness, so I threw in some grapes, too.    I served it with my lightened Harvest Grain Bread.  That recipe is coming soon.

This would be the perfect accompaniment to our Mother’s Day Tea.  That is our tradition.  Each year we make little sandwiches, scones and some type of dessert.  Most of the time it is champagne instead of tea, though.  I’ll be sharing recipes for you to make your own Mother’s Day Tea.  In addition to the Harvest Grain Bread, there will be recipes for Ham Salad, Strawberry Cream Cheese Pull Apart Bread with Nutella Glaze, Lemon Cookies and Lemon Rosemary Scones.  You can’t have a Tea without scones.  I hope you will enjoy it.

OMG!  The best chicken salad! Three Pea Chicken Salad Healthy, Low Calorie, Low Fat
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Follow me on Pinterest Christie@Food Done Light

Yields 4 servings

Three Pea Chicken Salad

35 minPrep Time

35 minTotal Time

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  • 2 cooked chicken breasts (about 12 oz)
  • 3/4 cup Fat-Free Greek yogurt
  • 1 tbsp. olive oil
  • 1 tbsp. water
  • 2 tbsp. minced shallots
  • 1 garlic clove, minced
  • 2 tbsp. minced tarragon
  • 1 tsp. kosher salt
  • 1/4 tsp. fresh ground black pepper
  • 4 oz. thinly sliced, stringed sugar snap peas
  • 1/2 cup shelled fresh English peas
  • 2 oz. thinly sliced, stringed snow peas
  • 1/4 cup finely chopped grapes
  • 2 tbsp. finely chopped cilantro
  • 2 tbsp. finely chopped chives or green onion
  • Grated Zest of 1 lemon
  • 1 tbsp. fresh lemon juice


  1. In a small bowl, whisk together yogurt, olive oil, water garlic, shallots and tarragon. Stir in salt and pepper.
  2. In a medium bowl, combine sugar snaps, English peas, snow peas and grapes.
  3. Stir in dressing, chicken and the rest of the ingredients.
  4. Refrigerate for 30 minutes to let the flavors combine.
Happy Healthy Eating,



Need an idea for tomorrow’s lunch too?  Try these deliciously healthy lunch options:

Lightened Ham Salad #hamsalad #hamsandwich #leftoverhamrecipe #mothersdaylunch

 Lightened Ham Salad

Tomato Fennel Soup #fooddonelight #tomato #fennel #soupRoasted Tomato Fennel Soup

Use up your leftover turkey - Turkey a la Sweet Potato www.fooddonelight.comTurkey a la Sweet Potato


  1. This chicken salad was delicious and,as Christie said, I know a good chicken salad! I can't wait to have it again, and again, and again! Christie's Mom
  2. This sounds delicious! I will have to see if my little town offers the pea's that you use, or I will just have to substitute!
  3. What a fresh and beautiful recipe :) Can't wait to try this!
  4. This chicken salad sounds delicious! I love your Mother's Day tea tradition!


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