Samantha There’s something magical about the bright, fresh flavors of Hawaiian Chicken Salad. The sweet burst of pineapple, the savory tenderness of grilled chicken, and the cool creaminess of Greek yogurt all come together in a tropical twist that’s high in protein, light on calories, and incredibly satisfying. This recipe isn’t just about a pretty salad bowl—it’s about giving your body clean, whole ingredients that feel like a vacation on a plate. Whether you’re focused on meal prep, healthy lunch ideas, or a clean eating reset, this is a high-protein, no-mayo option you’ll come back to all summer long.
What I love most about this Hawaiian chicken salad is that it tastes indulgent but keeps everything balanced. Packed with lean protein, vitamin C-rich pineapple, and probiotics from Greek yogurt, it fits beautifully into any healthy eating plan. According to Cleveland Clinic, swapping mayo for Greek yogurt also adds extra protein and gut-friendly benefits. And don’t worry—it still delivers that creamy, tangy bite you want from a chicken salad.
Hawaiian Chicken Salad – Tropical, High-Protein Meal Prep with Pineapple and Greek Yogurt
Ingredients
- 2 cups cooked shredded chicken breast
- 1 cup pineapple chunks fresh or canned in juice, drained
- ½ cup plain Greek yogurt
- ⅓ cup finely diced red bell pepper
- ¼ cup finely diced red onion
- 1 tbsp lime juice freshly squeezed
- Salt and pepper to taste
Optional Toppings
- Chopped cilantro
- Toasted coconut flakes
- Chopped macadamia nuts
- Avocado slices
Instructions
- Step 1: Prep the IngredientsDice your bell pepper and red onion. Drain the pineapple if using canned. Shred the chicken if it’s not already prepared.
- Step 2: Make the DressingIn a medium bowl, whisk together Greek yogurt, lime juice, salt, and pepper.
- Step 3: Combine EverythingAdd the chicken, pineapple, red pepper, and onion into a large bowl. Pour over the dressing and mix gently until fully combined.
- Step 4: Chill and ServeFor best flavor, chill for at least 15 minutes before serving. Serve in lettuce cups, wraps, or over greens.
Notes
Secret Tips for the Best Hawaiian Chicken Salad
- Use grilled or roasted chicken breast: For a high-protein base that’s lean and flavorful, go with grilled or roasted chicken breast. It pairs perfectly with the sweet pineapple and creamy Greek yogurt for a balanced tropical chicken salad.
- Drain the pineapple well: Whether using fresh or canned, make sure to drain excess juice from the pineapple chunks. This prevents the salad from getting watery and keeps the texture creamy.
- Swap mayo with Greek yogurt for a healthier twist: Greek yogurt not only adds creaminess but also boosts the protein content. It’s the perfect clean eating substitute that complements the tropical flavor profile.
- Chop everything uniformly: For the best bite, dice your ingredients—chicken, celery, pineapple, and red onion—into even pieces. It makes every spoonful of this Hawaiian meal prep salad taste balanced and satisfying.
- Toast your coconut or nuts for added crunch: If adding shredded coconut or chopped macadamia nuts, toast them lightly. It enhances their natural flavor and gives your chicken pineapple salad a delicious textural contrast.
- Add a squeeze of lime juice: Just a little lime juice brightens the creamy base and makes the tropical flavors pop. It also helps balance the sweetness of the fruit with a touch of acidity.
- Chill before serving: Let your Hawaiian chicken salad rest in the fridge for at least 30 minutes. This allows the flavors to meld and creates a cool, refreshing texture that’s ideal for meal prep or a light, high-protein lunch.
Recipe Overview
- Course: Lunch, Dinner, Salad, Meal Prep
- Cuisine: Hawaiian-Inspired, American
- Skill Level: Beginner
- Difficulty Level: Easy
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Total Time: 10 minutes
- Servings: 4
- Main Ingredients: Shredded chicken, pineapple chunks, Greek yogurt, red onion, bell pepper, lime juice
- Best For: Tropical lunches, meal prep, summer gatherings, high-protein salads
Nutritional Snapshot
| Nutrient | Amount (per serving) |
|---|---|
| Calories | 320 kcal |
| Protein | 28g |
| Carbohydrates | 18g |
| Fat | 14g |
| Fiber | 3g |
| Sodium | 460mg |
Based on shredded chicken breast, pineapple, plain Greek yogurt, and chopped vegetables.
Budget Breakdown
| Ingredient | Estimated Cost |
| Cooked shredded chicken | $4.00 |
| Canned pineapple (in juice) | $1.25 |
| Greek yogurt | $1.00 |
| Bell pepper | $1.00 |
| Red onion | $0.50 |
| Pantry items (lime, salt, pepper) | $1.00 |
| Total | ~$8.75 / $2.19 per serving |
Behind the Recipe
This Hawaiian Chicken Salad recipe was born out of a serious craving for something fresh, filling, and just a little tropical. I had leftover grilled chicken, a ripe pineapple on the counter, and zero desire to turn on the oven. One bowl later, this sweet-and-savory salad became a new staple in my meal prep rotation. The juicy chunks of pineapple bring just enough sweetness to balance out the savory chicken, and the creamy Greek yogurt dressing ties everything together with a subtle tang.
Over time, I’ve added little tweaks—sometimes shredded carrots for crunch, sometimes a dash of lime juice or chili flakes to wake it up. It’s the kind of recipe that plays well with whatever you have in your fridge, and that’s what makes it perfect for busy days and flexible diets. High-protein, low-carb, no-mayo chicken salads like this one are ideal for anyone looking for healthy, make-ahead meals without sacrificing flavor. According to WebMD, Greek yogurt is one of the easiest upgrades you can make to increase protein and decrease saturated fats.
I make this salad on repeat during warmer months, especially when I need something cool, energizing, and downright delicious.
Why You’ll Love This Hawaiian Chicken Salad
A Tropical Twist on a Classic
This Hawaiian chicken salad is a refreshing spin on traditional chicken salad recipes. With juicy pineapple chunks, crisp red bell pepper, and a splash of lime juice, every bite brings a sunny island flavor. Whether you’re craving a light lunch or a post-workout protein fix, this recipe delivers big tropical taste with minimal effort.
High in Protein, Light on Calories
Each serving boasts over 28 grams of protein thanks to shredded chicken breast and creamy Greek yogurt. It’s the perfect high-protein chicken salad for clean eating or anyone trying to hit their daily protein goals without piling on calories. The Greek yogurt base not only lightens things up, but it also contributes gut-friendly probiotics that support digestion and immunity according to Healthline.
No Cooking Needed
One of my favorite things about this easy Hawaiian chicken salad is that it’s completely no-cook. Use rotisserie chicken or leftover grilled chicken breast, and toss it together with canned pineapple, diced veggies, and a few pantry staples. It’s my go-to for summer meal prep, road trip lunches, and those “what’s-for-lunch” moments when the stove is not an option.
Naturally Gluten-Free and Mayo-Free
Made without mayo, this chicken salad skips heavy oils and preservatives in favor of a Greek yogurt base. It’s naturally gluten-free, low-carb, and loaded with clean ingredients you can feel good about. This makes it a smart fit for anyone following a high-protein or low-calorie diet—no compromise on flavor.
Great for Meal Prep
If you’re looking for a protein-packed meal prep idea, this Hawaiian chicken salad stores beautifully. The flavors meld even better after a day in the fridge, and the texture holds up for up to 4 days when stored properly. Portion it into containers for grab-and-go lunches or pack it inside wraps for a fast family dinner.
Kid-Friendly and Picky-Eater Approved
Sweet, crunchy, creamy, and colorful—this salad is a hit with little ones and grown-ups alike. The combination of tropical fruit, shredded chicken, and light dressing makes it feel more like a treat than a healthy lunch, which is always a win in my book.
A Reader Favorite You Don’t Want to Miss
Craving more high-protein, no-cook lunch inspiration? Don’t miss this Protein-Packed Tuna Garbanzo Bean Salad—another fast favorite that keeps you full and energized.
Perfect For
Light Summer Dinners
When the weather’s warm and you’re craving something easy, this Hawaiian chicken salad delivers. It’s cold, refreshing, and bursting with tropical flavor thanks to juicy pineapple, lime juice, and crisp veggies. It’s a smart choice for those following a high-protein clean eating plan who still want something fun and filling without turning on the stove.
Weekly Meal Prep
This salad is a total meal prep lifesaver. Whip up a batch on Sunday, portion it into containers, and you’ve got healthy high-protein lunches ready for the week. Because it’s mayo-free, it keeps beautifully in the fridge without turning soggy—plus, it’s loaded with satisfying ingredients like lean chicken, Greek yogurt, and crunchy bell peppers. According to EatRight.org, prepping high-protein meals in advance can help curb cravings and support balanced nutrition throughout the day.
High-Protein Lunches
This salad is more than just tasty—it’s functional fuel. With over 28 grams of protein per serving and fewer calories than traditional mayo-based versions, it’s a weight-loss-friendly chicken salad that actually keeps you full. Perfect for mid-day meals that won’t weigh you down.
Party and Potluck Favorite
Its colorful ingredients and naturally sweet-savory combo make it a standout on any buffet table. Because it skips mayo, this version of Hawaiian chicken salad is safer to serve at outdoor events where refrigeration isn’t guaranteed. It’s a potluck winner you’ll make again and again.
Family-Friendly Meals
Build-your-own bowl nights just got a tropical twist. Kids love the hint of sweetness from pineapple and the creamy texture of Greek yogurt dressing. Serve it in lettuce cups, low-carb wraps, or rice bowls so everyone can enjoy it their way.
You’ll Love This Tropical Upgrade Too
Still riding the island flavor wave? You have to check out my Hawaiian Chicken Sliders with Sweet Pineapple BBQ Sauce—a sticky, savory, crowd-pleasing sandwich that brings summer straight to your kitchen.
Ingredients You’ll Need
- 2 cups cooked shredded chicken breast
- 1 cup pineapple chunks (fresh or canned in juice, drained)
- 1/2 cup plain Greek yogurt
- 1/3 cup finely diced red bell pepper
- 1/4 cup finely diced red onion
- 1 tbsp lime juice (freshly squeezed)
- Salt and pepper to taste
Optional Toppings
- Chopped cilantro
- Toasted coconut flakes
- Chopped macadamia nuts
- Avocado slices
Ingredient Highlights
Shredded Chicken
Use rotisserie chicken or meal-prepped chicken breast. High in lean protein and super versatile.
Pineapple
Adds natural sweetness and tropical flair. Pineapple also contains bromelain, a digestion-aiding enzyme, according to Cleveland Clinic.
Greek Yogurt
A creamy, protein-packed base that lightens up the traditional mayo dressing. Supports gut and immune health.
Bell Pepper and Red Onion
Crunch, color, and a little bite—these bring balance and brightness.
Lime Juice
Adds acidity and zing to keep the flavors fresh and light.
How to Make Hawaiian Chicken Salad
Step 1: Prep the Ingredients
Dice your bell pepper and red onion. Drain the pineapple if using canned. Shred the chicken if it’s not already prepared.
Step 2: Make the Dressing
In a medium bowl, whisk together Greek yogurt, lime juice, salt, and pepper.
Step 3: Combine Everything
Add the chicken, pineapple, red pepper, and onion into a large bowl. Pour over the dressing and mix gently until fully combined.
Step 4: Chill and Serve
For best flavor, chill for at least 15 minutes before serving. Serve in lettuce cups, wraps, or over greens.
Pro Tips for Success
- Use fresh pineapple for a more vibrant, less sugary flavor.
- Let it chill for 15–30 minutes to let the flavors meld beautifully.
- Double the batch for parties or family-sized meal prep.
- Add a crunch with chopped nuts or seeds.
Easy Variations
Spicy Hawaiian Chicken Salad Twist
If you like a little heat with your sweet, this spicy Hawaiian chicken salad variation is for you. Add chopped jalapeños, a few dashes of hot sauce, or a pinch of cayenne pepper to bring out a bolder flavor profile that pairs surprisingly well with pineapple and creamy Greek yogurt. The balance of spice and sweet tropical flavor makes this version a bold meal prep option for spice lovers.
No-Mayo Chicken Salad with Avocado
Looking for a dairy-free chicken salad that’s still creamy and satisfying? Swap out the Greek yogurt for mashed avocado. Not only does it add a buttery texture and beautiful green color, but avocados are a fantastic source of monounsaturated fats and fiber. According to Cleveland Clinic, they also support heart health and help keep you full longer—perfect for those following a clean eating or anti-inflammatory diet.
Extra Crunch for Texture Lovers
If you’re someone who loves a crunch in every bite, try stirring in finely chopped celery, sliced almonds, or toasted shredded coconut. These texture-boosting add-ins give your Hawaiian chicken salad even more dimension while adding nutrients and a satisfying bite. It’s a great way to upgrade your salad without any added effort.
Low-Carb Tropical Bowl
Watching your carbs or following a low-carb clean eating meal plan? You can easily make this a keto-friendly lunch by skipping the pineapple and serving your salad over cauliflower rice, riced broccoli, or leafy greens. You’ll still get the tropical flavor from lime juice and spices while keeping things light and low in carbs.
Your Next Clean-Eating Salad Must-Try
Loving these light and flavor-packed ideas? Don’t miss my Protein-Packed Tuna Garbanzo Bean Salad—it’s another easy, no-cook, high-protein recipe that’s perfect for lunches, meal prep, and healthy cravings.
Storage & Reheat Tips
- Fridge: Store in an airtight container for up to 4 days.
- Meal Prep: Portion into containers and store undressed leafy greens separately.
- Freezer: Not recommended due to the yogurt and pineapple.
Make It a Meal
Pair this Hawaiian chicken salad with:
- Tortellini Caesar Salad for a pasta side
- Mini Chili Cheese Dog Sliders for party-style gatherings
- Berry Lemonade Slush Punch for a tropical drink
Explore more from:
Frequently Asked Questions
What makes Hawaiian chicken salad healthy?
This Hawaiian chicken salad is loaded with lean protein, fresh pineapple chunks, and a creamy Greek yogurt base that replaces traditional mayo. According to WebMD, Greek yogurt is not only high in protein but also rich in probiotics that support gut health and digestion. Plus, there’s no added sugar or heavy dressing—just clean, whole ingredients.
Can I use canned chicken or rotisserie chicken?
Absolutely. Using canned or rotisserie chicken makes this easy tropical chicken salad even faster to prep. Rotisserie chicken adds an extra depth of flavor, while canned chicken works great in a pinch for budget-friendly meal prep.
Is Hawaiian chicken salad good for weight loss?
Yes! This is a high-protein, low-carb chicken salad that keeps you feeling full for hours thanks to the lean chicken and healthy fats in the yogurt or avocado. The naturally sweet pineapple eliminates the need for sugary dressings. It’s a light yet satisfying option that fits into many clean eating or low-calorie meal plans.
How long does this no-mayo chicken salad last in the fridge?
When stored properly in an airtight container, this Hawaiian-inspired chicken salad lasts up to four days in the fridge. For best texture, keep any add-ins like lettuce, nuts, or chips separate until you’re ready to serve.
What are the best ways to serve this tropical salad?
This salad is versatile and meal-prep friendly. Serve it in lettuce cups for a low-carb wrap, stuff it into a whole grain pita, enjoy it with tortilla chips, or scoop it over a bowl of rice or greens for a hearty lunch bowl.
Can I make this dairy-free?
Definitely. Just swap the Greek yogurt for mashed avocado or use a plant-based yogurt made from coconut or almond milk. According to Healthline, dairy-free diets can be beneficial for individuals with lactose intolerance or those seeking anti-inflammatory meal options.
What type of chicken works best for Hawaiian chicken salad?
Grilled chicken breast, shredded rotisserie chicken, or even leftover poached chicken all work great. Just avoid anything heavily seasoned or pre-sauced, as it may clash with the tropical flavors of the salad.
Is this salad kid-friendly?
Yes! The sweetness from pineapple, mild spices, and creamy texture make it appealing even to picky eaters. Serve it as a wrap, in a sandwich, or alongside crackers for a fun and interactive lunch.
Can I freeze Hawaiian chicken salad?
Freezing is not recommended, especially with Greek yogurt or pineapple in the mix. The texture may become watery or grainy once thawed. For best results, store in the fridge and consume within a few days.
Is this a good meal prep recipe?
It’s one of the best! This make-ahead chicken salad is ideal for lunchboxes, busy weeknights, or even healthy snacks. Just keep wet ingredients like pineapple separate if you’re prepping more than two days in advance to preserve texture.
Does it fit a clean eating lifestyle?
Absolutely. This salad contains no refined sugars, no processed sauces, and uses whole food ingredients like lean protein, fresh fruit, and unsweetened yogurt—making it perfect for clean eating meal prep.
Final Thoughts
This Hawaiian chicken salad brings together bold flavor, simple ingredients, and easy prep in one colorful, satisfying bowl. It’s one of those rare recipes that works for meal prep, casual lunches, or party spreads—and it tastes like sunshine in every bite.
If you’re after a clean-eating chicken salad that doesn’t skimp on taste or texture, this one’s for you. Fresh pineapple, crunchy veggies, and creamy yogurt dressing make it a dish worth repeating. Every. Single. Week.
Whether you’re dreaming of island vibes or just need a no-fuss healthy meal, this tropical salad brings vacation energy to your table with zero stress.
“Creamy ranch, juicy chicken, and buttery avocado all wrapped up and skillet-crisped to perfection—comfort in every bite.” – Sam
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📌 Pin This Recipe: Hawaiian Chicken Salad Juicy shredded chicken, sweet pineapple, and creamy Greek yogurt come together in this light yet satisfying salad that’s perfect for meal prep, clean eating, and tropical cravings.
