Low-Calorie Chicken Salad, Tuna Salad, Egg Salad & More

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Hi HG,

My family and I love creamy deli-style salads: chicken, tuna, egg... You name it! Do you have any ideas for making them guilt-free, or any recipes you can share?

Gimme the Scoop

Hi Gimme the Scoop,

There are a lot of easy ways to lighten up your scoopable salads and, of course, I've got a ton of recipes for you. Read on...

Hungry Girl Scoopable Salad IngredientsDIY: Ingredient 101

Protein: For chicken, go with chopped or shredded skinless breast meat. You can either DIY (click for an easy guide to shredding chicken), or buy it precooked. For tuna, I like albacore packed in water. If you're making a portion for just yourself, check out the single-serve packets from StarKist. There are even flavored varieties! As for egg salad, I stick with hard-boiled egg whites -- click for how-to info.

Creamy Condiments: The key here is to use light or fat-free versions. Sometimes, I'll use a little of both to keep the stats down and the flavor up! Light sour cream and light mayo are obvious go-tos, but I also love fat-free plain Greek yogurt. It's thick and tangy, and it doesn't taste fat-free at all. Another favorite? Hellmann's/Best Foods Dijonnaise. So creamy and zesty, and it has only 5 fat-free calories per teaspoon.

Veggies: A great time saver? Bagged broccoli slaw! It's a mix of shredded broccoli stems, carrots, and red cabbage, and it ROCKS. Just give it a rough chop if you like your salad more scoopy and less slaw-like. Pretty much all other fresh veggies are fair game too. Try chopped celery, red bell peppers, and sweet onion. Wanna get a little fancy? Use jarred roasted red peppers (packed in water; then drained and chopped), sweet corn kernels (canned or thawed from frozen), or pouched sun-dried tomatoes (if jarred and packed in oil, just drain and rinse 'em).

Fruit: Most people don't think of fruit as a scoopy-salad ingredient, but it can really liven up your recipes! Halved red grapes, dried cranberries, chopped pineapple, roughly chopped mandarin orange segments, diced Fuji apples... All great!

Serving Suggestions: Light bread isn't the only option for these scoopable salads. In fact, you can avoid soggy bread (and carby calories) by wrapping a scoop in lettuce leaves or tossing it over salad greens. High-fiber tortillas, 100-calorie flat sandwich buns, and light bagels are excellent as well. And for something crunchy, serve your scoopy salad with Old London Melba Toasts or Snacks... Yum!

Hungry Girl Scoopable Salad RecipesWe Do It for You: Recipe Roundup

Chicken: My all-time favorite chicken salad recipe is this Scoopable Chinese Chicken Salad. And since chicken is so versatile, the options are really endless: southwestern, curry, club-sandwich inspired, Buffalo-wing flavored, Waldorf (a.k.a. fruity)... Try 'em all!

Tuna: I love LOTS of veggies in my tuna, and this Veggie-Loaded Tangy Tuna Salad delivers exactly that. Like spicy foods? Our Fiery Tuna Salad is hot, hot, hot! And this Fruity Tuna Salad comes complete with a bed of lettuce and a drizzle of dressing.

Egg White: Here's a recipe with bacon in it... So good! And this citrusy salad has just the right blend of sweet and tangy. Looking for something more traditional? This Devil-icious Egg White Salad is insanely creamy and super delicious.

Happy chewing!


Scoopable salads are best enjoyed with pals. Click "Send to a Friend" now!


Today, August 6th, is National Root Beer Float Day. Make an all-natural, guilt-free float with Blue Sky Zero Creamy Root Beer and Stonyfield fro yo!

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