Summertime Salad Swaps

Summer is right around the corner, and what better way to embrace the warm weather than with some refreshing and nutrient-packed salad recipes?

Warmer temps call for cooler lunchtime options including chicken, egg or tuna salad. However, these tempting salads are typically made with mayonnaise and loaded with excess calories and fat. Lighten up your lunch with our summertime salad swaps highlighting protein-packed Greek yogurt!

Let’s look at the facts

2 TBSP of your classic mayo weighs in at around 200 calories and 22 grams of fat. Alternatively, low-fat Greek yogurt contains around 20 calories per 2 TBSP and only 1 gram of fat! That same amount of Greek yogurt also contains 3 grams of protein – it’s the perfect power swap. 

Wondering how to mix in this simple swap to your usual recipes? Check out some of our favorite options below:

Sweet and Spicy Curry Chicken Salad

Made with Greek yogurt and curry, this chicken salad is packed with protein and flavor.

Easy Egg Salad

Everything But the Bagel Seasoning adds the perfect flavor to this lightened and simple egg salad.


Greek Yogurt Tuna Salad

With extra veggies and Greek yogurt swap, this take on tuna salad will be your new favorite lunch!

Cherry Chicken Salad Lettuce Wraps

Last but not least, these lettuce wraps incorporate in-season cherries for the perfect summer chicken salad.

We’ve rounded up just a few of our favorite salad recipes to get you started. Want more salad inspiration? Check out our recipes page and search “salad” for other ideas featuring various leafy greens, proteins, dressings, and more.

Lara Field MS, RD, LDN is a Registered Dietitian and Specialist in Pediatrics with over a decade of clinical and client experience. When she’s not actively working to keep her clients healthy, she’s a busy mother of two active boys and loves testing new recipes in her kitchen. Follow her on Instagram to see her recipe ideas, product suggestions, and see how she manages a healthy lifestyle @larafield.