Honey Mustard Apple Chicken Salad with Mashed Chickpea Fiber Boost

Leave a Comment / Lunch & Dinner / By / July 20, 2026
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This creamy, fall-inspired honey mustard apple chicken salad gets a sneaky boost of fiber that you won’t even notice from mashed chickpeas. It’s a filling, easy meal prep recipe for no-heat, grab-and-go lunches, sandwiches, wraps, or snack plates. {Gluten-Free, Dairy-Free Friendly}

A bowl of chicken salad with a wooden spoon in it on a wooden cutting obard next to a half-eaten apple.

This chicken salad features shredded chicken with crisp bites of apple and a tangy, Greek yogurt honey mustard sauce! But – there’s a twist.

I am all about making meals higher in protein and fiber but in a healthy, realistic way – as long as the flavor isn’t sacrificed! So, adding mashed chickpeas and Greek yogurt to chicken salad just makes sense to me.

You don’t even notice that they’re there and it’s just such a convenient way to add more fiber! This recipe was inspired by my Pepperoncini Chicken Salad, which has been a huge hit (and rightfully so).

A Wheat Thin with honey mustard and apple chicken salad on it and a big bowl in the background.

Here’s Why You Should Make This Recipe:

  • Hearty and filling. Each serving provides almost 21 grams of protein and 4.5 grams of fiber to help keep you satisfied.
  • Sweet and savory. Crisp apple, honey mustard, chicken, and walnuts create the perfect balance of sweet, tangy, and savory flavors.
  • Cozy fall flavor—but delicious year-round. Apples and walnuts give it cozy fall vibes, but this easy chicken salad works for meal prep in any season.
  • Perfect for no-heat lunches. Serve it in a sandwich, wrap, lettuce cup, or alongside crackers and vegetables for an easy grab-and-go meal.

Ingredients

Ingredients portioned out for the honey mustard chickpea chicken salad on a counter.

This recipe makes about 5 servings around 1 cup each.

  • 1.5-2 cups cooked & shredded or diced chicken or about 12-16 ounces of canned chicken.
  • 1 15.5 ounce can of chickpeas, drained and rinsed.
  • 1 large apple, diced. I used Granny Smith.
  • 1/2 cup of diced celery.
  • 1/4 cup of chopped walnuts or pecans.
  • 1/2 small red onion, diced.
  • Fresh parsley, optional.
  • Goat Cheese, about 1/4 cup, optional. Nutrition info not calculated with goat cheese but I did test with it and wasn’t sure if it is worth adding.

Honey Mustard Dressing

  • ¾ cup plain Greek yogurt.
  • 2 tablespoons of mayo. This is optional but I do feel like this gives it a little more of that traditional chicken salad flavor.
  • 2 1/2 tablespoons Dijon mustard.
  • 2 tablespoons honey.
  • 1 1/2 tablespoons apple cider vinegar or fresh lemon juice.
  • ½ teaspoon garlic powder.
  • 1/2 teaspoon salt, plus more to taste if you prefer.
  • Black pepper, to taste
A close-up of a large bowl of apple honey mustard chicken salad.

Directions

This mashed chickpea trick is one of my favorites – they’re either not noticeable at all or add a bit of texture. Of course, there is no sacrificing flavor here, either. The honey mustard + apple + walnut combination is so delicious!

  • Someone using a potato masher to mash the chickpeas at the bottom of a mixing bowl on a counter.
  • The ingredients for the chicken salad in a mixing bowl on a counter.
  • Adding the honey mustard sauce to a large bowl of ingredients for the chicken salad.
  • A spoon mixing the dressing into the chicken salad.
  • The honey mustard chicken salad portioned into meal prep containers.
  • A close-up of a honey mustard chicken salad sandwich in someone's hand.
  1. Place the chickpeas in a large mixing bowl. Use a fork or potato masher to mash the chickpeas completely or leave some whole for added texture.
  2. In a separate small bowl, whisk together the Greek yogurt, Dijon mustard, honey, mayo, apple cider vinegar, garlic powder, salt and black pepper.
  3. Add the chicken, diced apple, celery, green onions, nuts and parsley to the bowl with the chickpeas.
  4. Pour the honey mustard dressing over the ingredients and stir until everything is evenly coated.
  5. Taste and add additional salt, pepper, honey or Dijon as needed. For the best flavor, refrigerate for at least 20 to 30 minutes before serving. Store in the fridge for up to 4 days since the chicken was cooked!
An image of a chicken salad sandwich showing the insides of the sandwich on a white plate next to a large bowl of chicken salad.

To Serve

  • In a whole-grain sandwich or wrap.
  • Stuffed into a pita pocket.
  • Over mixed greens.
  • With seeded crackers and sliced vegetables.
  • In lettuce cups.
  • As part of a protein and fiber snack plate. I love to just eat this with Wheat Thins.
A bowl of chicken salad with a wooden spoon in it on a wooden cutting obard next to a half-eaten apple.

Frequently Asked Questions

What Type of Apple Works Best?

Granny Smith adds a tart contrast to the sweet honey mustard dressing. Honeycrisp or Pink Lady apples are good options for a slightly sweeter flavor while still maintaining their crunch.

Can I Use Rotisserie Chicken?

Yes. Rotisserie chicken makes this recipe especially quick, but you may need to reduce the added salt depending on how heavily seasoned the chicken is.

Can I Make It Nut-Free?

Yes. Leave out the walnuts or substitute roasted sunflower seeds or pumpkin seeds for crunch.

Dietary Notes

The salad itself should be naturally gluten-free, but check the labels on the Dijon mustard, mayonnaise, yogurt and packaged chickpeas. Also use gluten-free crackers, bread or wraps for serving.

For a dairy-free version, use an unsweetened dairy-free Greek-style yogurt and dairy-free mayonnaise. Omit the goat cheese.

More Healthy High Protein & Fiber Meal Prep

A bowl of chicken salad with a wooden spoon in it on a wooden cutting obard next to a half-eaten apple.

Honey Mustard Apple Chicken Salad with Mashed Chickpea Fiber Boost

Author: Alex Evink, MS, RD
264kcal
5 from 1 vote
Share Print
Prep 10 minutes
Total 10 minutes
This sweet and savory chicken salad combines crisp apples, crunchy walnuts, tender chicken, and mashed chickpeas in a creamy honey mustard dressing. The chickpeas add a subtle fiber boost while helping make the salad extra filling and being barely noticeable. Serve it on whole-grain bread, in a wrap, over greens, or with crackers and sliced vegetables. {Gluten-Free, Dairy-Free Friendly}
Servings 5 servings
Course Main Course
Cuisine American

Ingredients

  • 1½-2 cups cooked and shredderd chicken 12-16 oz canned chicken
  • 15,5 ounces chickpeas, drained and rinsed
  • 1 large apple, cubed I used Granny Smith
  • ½ cup diced celery
  • ½ red onion, diced
  • ¼ cup chopped walnuts or pecans
  • Fresh parsley, to garnish
  • ¼ cup goat cheese, optional
Honey Mustard Dressing
  • ¾ cup plain Greek yogurt
  • 2½ tablespoons Dijon mustard
  • 2 tablespoons honey
  • 1½ tablespoons apple cider vinegar
  • ½ teaspoon salt
  • Black pepper, to taste
  • ½ teaspoon garlic powder
  • 2 tablespoons mayo optional

Method

  1. Place the chickpeas in a large mixing bowl. Use a fork or potato masher to mash the chickpeas completely or leave some whole for added texture.
  2. In a separate small bowl, whisk together the Greek yogurt, Dijon mustard, honey, mayo, apple cider vinegar, garlic powder, salt and black pepper.
  3. Add the chicken, onion, diced apple, celery, green onions, nuts and parsley to the bowl with the chickpeas.
  4. Pour the honey mustard dressing over the ingredients and stir until everything is evenly coated.Taste and add additional salt, pepper, honey or Dijon as needed. For the best flavor, refrigerate for at least 20 to 30 minutes before serving. Store in the fridge for up to 4 days since the chicken was cooked!

Nutrition

Calories264kcalCarbohydrates26.7gProtein21gFat8.3gSodium400mgFiber4.5gSugar12.6g

Notes

Nutrition info calculated with 1.5 cups of chicken and no goat cheese but I did test with it and wasn’t sure if it is worth adding. 

Tried this recipe?

Let us know how it was!

I hope these recipes give you some inspiration for meal prepping an easy, high protein and fiber meal! Feel free to follow along for infrequent updates and check out my FREE e-books: 5-Day High Protein and Fiber Meal Plan and 33-Page E-Book to Prioritize Your Health.

5 from 1 vote (1 rating without comment)

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