If you’ve been searching for a way to bring flavor and healing to your plate, this anti inflammatory chicken salad might just be the answer. This recipe isn’t just about tossing together healthy ingredients—it’s about reclaiming your energy, reducing inflammation, and actually enjoying every bite. I created this dish during a time when I needed meals that were both nourishing and delicious. It quickly became a weekly staple, not just for me, but for my community here in Portland.
I still remember the first time I brought this salad to one of our neighborhood wellness dinners. People couldn’t believe something so creamy, crunchy, and satisfying could also be anti-inflammatory. It’s bold, balanced, and full of ingredients that help your body feel amazing. Whether you’re managing chronic symptoms or just want a healthy lunch that doesn’t taste like a compromise, this salad delivers.
It’s been featured alongside other healing favorites on Yenloo’s seasonal meal plan and pairs beautifully with my turmeric roasted veggies for a complete anti-inflammatory plate.
Table of Contents
Table of Contents
A Healing Journey in Every Bite
How this anti inflammatory chicken salad changed my kitchen
When I started shifting my focus to anti-inflammatory eating, I thought I’d be stuck with bland food and complicated recipes. But this anti inflammatory chicken salad proved me wrong. It came together on a rainy Portland afternoon, inspired by what I had on hand—leftover roast chicken, a crunchy apple, fresh lime, and some toasted cashews. I added curry powder, which contains turmeric, and suddenly it clicked: flavor and function, all in one bowl.
Since then, it’s become a go-to for busy lunches, potlucks, and reset meals when I’m feeling sluggish. The mix of creamy and crunchy, savory and sweet, checks every box. More importantly, I feel good after eating it. Light, clear-headed, and satisfied—not sluggish or bloated. For anyone struggling with inflammation, this salad can be your gateway dish, just like it was for me.
If you’re interested in more easy healing recipes, you might also love my chickpea and kale detox stew—another nutrient-rich bowl made for vibrant wellness.
Ingredients that fight inflammation naturally
Every ingredient in this dish plays a part in helping your body recover from stress and inflammation:
- Chicken provides lean protein to support tissue repair.
- Curry powder contains turmeric, known for its anti-inflammatory compound curcumin.
- Lime juice supports digestion and adds vitamin C.
- Celery, apple, and red onion bring fiber, antioxidants, and hydration.
- Cashews offer healthy fats and minerals like magnesium.
- Cilantro helps flush out heavy metals and supports liver health.
The best part? It doesn’t require special shopping trips. Everything is easy to find and takes just 15 minutes to throw together.
Looking for more anti-inflammatory pantry staples? I recommend checking out my guide to anti-inflammatory grocery swaps to build your own healing kitchen.
Anti Inflammatory Chicken Salad That Will Make You Feel Amazing
Ingredients
- ½ cup mayonnaise (or substitute with Greek yogurt or avocado)
- 1–2 teaspoons curry powder (adjust to taste)
- 1 tablespoon fresh lime juice (about ½ lime)
- Fine salt, to taste
- 1 cups cooked chicken breast, diced and cooled
- ½ medium apple (with peel), diced
- 1 celery stalk, finely diced
- 2 tablespoons red onion, finely diced
- ¼ cups raisins
- ¼ cups roasted and salted cashews, roughly chopped
- 2–4 tablespoons tablespoons fresh cilantro, chopped
Instructions
- 1. In a medium mixing bowl, whisk together mayonnaise, curry powder, lime juice, and salt. Taste and adjust seasoning as needed.
- 2. Add diced chicken, apple, celery, and red onion. Stir until everything is evenly coated.
- 3. Gently fold in raisins, cashews, and chopped cilantro.
- 4. Serve cold in lettuce wraps, on whole grain bread, or over mixed greens.
- 5. Store any leftovers in an airtight container in the refrigerator for up to 4 days.
Notes
- For a dairy-free version, replace mayo with mashed avocado or tahini.
- Feel free to swap raisins for dried cranberries or cashews for sunflower seeds.
- Best enjoyed cold and fresh. Great for meal prep and picnics.
- This recipe supports anti-inflammatory diets and can be customized for paleo or gluten-free preferences.
Nutrition
Build It Your Way: Smart Swaps for Every Diet
Anti inflammatory chicken salad, customized for you
One thing I love most about this anti inflammatory chicken salad is how easy it is to tailor it to your needs. Whether you’re dairy-free, gluten-free, or simply looking for ways to clean up your eating habits, this recipe welcomes substitutions. If you’re avoiding mayo, try full-fat Greek yogurt or mashed avocado for a creamy, anti-inflammatory twist that still satisfies. Both add healthy fats that support your joints and help fight fatigue.
For a plant-based version, replace the chicken with smashed chickpeas or lentils. You’ll still get that satisfying protein hit and added fiber to support your gut. Not a fan of cashews? Pumpkin seeds work beautifully here—and they come loaded with zinc and magnesium, which are crucial for fighting inflammation.
Over the years, I’ve also had readers get creative by adding dried cranberries, shredded carrots, or even chopped kale. It’s one of those recipes that grows with you—it can change depending on what your body craves or what’s in your pantry. This kind of flexibility is exactly why I featured it in my anti-inflammatory reset meal guide, a plan I recommend to clients who want to feel better fast without overthinking every meal.
Let your food heal with every bite
This salad doesn’t just taste good—it’s designed to help your body feel better. It includes ingredients known to fight inflammation, like turmeric (in the curry powder), citrus from lime juice, fiber-rich fruits and vegetables, and nourishing fats. When you combine them, you’re giving your body the tools it needs to calm internal stress, boost immunity, and stabilize energy levels.
I personally lean on this recipe after travel, stressful weeks, or any time I feel “off.” It helps me reset—quickly, and with joy. Want to build a full day of healing meals? Pair this salad with my gut-soothing carrot ginger soup and end with a glass of my pineapple mint anti-inflammatory tonic for the perfect trio.
Delicious Ways to Serve Anti Inflammatory Chicken Salad
From wraps to bowls: make it part of your daily meals
The beauty of this anti inflammatory chicken salad is how effortlessly it fits into your routine. One day, I’ll tuck it into crisp romaine leaves for a refreshing lettuce wrap lunch; another day, I’ll pile it onto toasted sourdough for a protein-packed open-faced sandwich. It’s incredibly versatile and never gets boring.
For a lighter option, serve it on a bed of arugula or baby spinach with a drizzle of extra lime juice. When I want something a little heartier, I wrap it in a whole-grain tortilla with a few slices of avocado. You can even top a warm grain bowl of quinoa or farro with it—this combo keeps me full for hours and feels like something you’d get at a trendy café.
I’ve even shared this recipe at brunch, nestled in hollowed-out avocado halves alongside my beet hummus toast for a vibrant, anti-inflammatory plate that’s always a hit with guests. Whether you’re prepping for one or feeding a crew, this salad easily adapts.
Prep ahead and stay nourished all week
If meal prep is part of your lifestyle—or you’re trying to make it one—this anti inflammatory chicken salad is the kind of recipe that will keep you on track without feeling restricted. It stores beautifully in an airtight container in the fridge for up to four days. In fact, I often make a double batch and portion it into glass containers for grab-and-go lunches.
I recommend keeping add-ins like greens or wraps separate to maintain the salad’s texture. Just scoop and serve when you’re ready to eat. You can even prep extra cooked chicken early in the week and use it to whip this up again midweek—no need to reinvent your lunch plan every day.
Pair it with my roasted turmeric cauliflower or a small cup of coconut carrot soup to create an energizing meal that hits every mark: anti-inflammatory, filling, and delicious.
Final Thoughts: Make This Healing Salad Your Own
This anti inflammatory chicken salad is more than just a recipe—it’s a small act of nourishment in a busy world. Whether you’re just starting your healing journey or you’re deep in it like I once was, this salad can be a staple you’ll turn to again and again. It’s simple, quick, and absolutely packed with ingredients that support your body and your taste buds.
I hope you make this part of your weekly routine, tweak it to your taste, and share it with someone you love. If it helps you feel even a little bit better, then it’s done its job.
Now, let’s get into the full recipe card—including ingredients, instructions, storage tips, and detailed nutritional notes.
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Answers to Common Questions About Anti Inflammatory Chicken Salad
What salads are anti-inflammatory?
Anti-inflammatory salads focus on whole, unprocessed ingredients that support your immune system and calm inflammation. Think leafy greens, omega-3-rich seeds, fresh herbs, and ingredients like turmeric, garlic, or citrus. This anti inflammatory chicken salad is a great example—it’s packed with anti-inflammatory stars like curry powder (for turmeric), lime juice, and fiber-rich apples and celery. Other great options include my detox kale crunch salad or avocado and fennel citrus bowl.
Can I eat chicken salad if I have gout?
Yes—but with care. If you’re managing gout, focus on lean, well-cooked chicken in moderate amounts and avoid processed meats or high-purine ingredients like organ meats. This recipe uses simple, whole ingredients and avoids added sugar or preservatives, making it a safer choice. Skip the cashews if needed, and pair it with hydrating foods like cucumbers or citrus fruits, as I recommend in my low-purine meal guide.
What is the ultimate healthy chicken salad?
The ultimate healthy chicken salad is one that balances protein, fiber, and healthy fats without relying on heavy, processed dressings. This recipe hits all three: clean protein from chicken, healthy fats from cashews or avocado, and anti-inflammatory benefits from curry powder and fresh produce. It’s light yet filling, and miles ahead of the standard deli version. For a sweet-and-savory variation, check out my cranberry walnut chicken salad.
What is a good substitute for mayonnaise in chicken salad?
There are several creamy, nourishing alternatives to mayo. Greek yogurt is a popular choice—it’s rich in probiotics and adds tang without heaviness. Mashed avocado works beautifully too, giving a buttery texture and adding more anti-inflammatory benefits. I’ve even used tahini in my chickpea avocado salad wraps with great success. The key is to pick a base that supports your health goals without sacrificing flavor.