Balsamic Three-Bean Salad

Put your pantry staples to good use in this healthy take on the beloved three-bean salad that is packed with fiber.

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Chicken Waldorf Salad

A throwback to the ladies-who-lunch set and named for the Waldorf Astoria hotel, this glow-up of the original apple salad is packed with vitamin C thanks to goji berries and apples.(1, 2) It also contains 30 grams of protein from lean chicken and walnuts.(3, 4) Allow 10 minutes for the goji berries to plump up in the orange juice while you’re chopping up the other ingredients for the best texture.

RD Tip

The walnuts in this perfectly balanced meal contain a type of omega-3 that’s different from the type you’ll find in fish, so it’s a great option if you don’t like or eat fish. (4)

Active time: 10 minutes Total time: 20 minutes

Chicken Waldorf Salad

Ingredients

1/4 cup (59ml) freshly squeezed orange juice
1/4 cup (40g) dried goji berries or cherries
1/4 cup (59ml) vegan mayonnaise
1 tsp orange zest
1 tbsp freshly squeezed lemon juice
2 medium (520g) Gala apples, cored and chopped
2 1/2 cups (340g) chopped roasted chicken breast
2 large celery stalks, thinly sliced
1 cup (150g) red grapes, halved
1/2 cup (56g) toasted walnuts
4 cups (80g) baby greens

Directions

Add the orange juice and goji berries to a small measuring cup. Set aside for 10 min. to allow the goji berries to soften. Skip this step if cherries are chosen.

Meanwhile, in a large bowl, whisk together the mayonnaise, orange zest and lemon juice. Add the apples, chicken, celery and grapes, and toss to coat the ingredients with the dressing. Add the goji berries and orange juice (or dried cherries) and stir to combine. Divide the greens among 4 plates and spoon the apple mixture over the top. Sprinkle the walnuts on top of each, and serve.

Serves: 4 | Serving Size: 1 1/3 cups apple mixture (340g), 1 cup greens and 2 tablespoons walnuts

Nutrition (per serving): Calories: 430; Total Fat: 22g; Saturated Fat: 2g; Monounsaturated Fat: 2; Polyunsaturated Fat: 7g; Cholesterol: 83mg; Sodium: 455mg; Carbohydrates: 30g; Dietary Fiber: 6g; Sugar: 19g; Protein: 30g

Nutrition Bonus: Potassium: 701mg; Iron: 12%; Vitamin A: 47%; Vitamin C: 24%; Calcium: 8%

Originally published June 1, 2021; Updated January 2026

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