Chicken Salad with Sunflower Seeds and Carrots

Name: Chicken Salad with Sunflower Seeds and Carrots
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Yield: 4 servings
Cuisine: American
Ingredients: 1½ lb (680 g) boneless, skinless chicken breasts; 3 cups (720 ml) low-sodium chicken broth; ½ cup (120 g) plain Greek yogurt (0% or 2% fat); 1 tablespoon (15 ml) Dijon mustard; 1½ tablespoon (22 ml) fresh lemon juice; 1 tablespoon (15 ml) extra-virgin olive oil; ½ cup (70 g) raw unsalted sunflower seeds; 2 medium carrots, peeled and shredded; 2 celery stalks, finely diced; ¼ (40 g) small red onion, finely minced; 2 tablespoon (8 g) fresh dill, finely chopped; fine sea salt, to taste; freshly ground black pepper, to taste

From the MyKitchenBank Kitchen

A bright, crunchy chicken salad that balances tender poached chicken with nutty sunflower seeds, shredded carrots, crisp celery, and a creamy yogurt-based dressing. This salad is naturally lighter than mayo-heavy versions while remaining deeply satisfying. Serve on greens, between bread, or with crackers.

Prep: 20 min
Cook: 25 min
Wait: 15 min
Total: 1 hr
Makes: 4 servings (about 1¼ cups each)

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Steps

Before you start

Measure all dressing ingredients ahead so they're ready to mix
Have a medium bowl of ice water ready to cool the chicken quickly
Wash and prepare your vegetables before cooking the chicken

1
Poach the chickenOven 165°F / 75°C
- Pour the chicken broth into a 4-quart saucepan and bring to a boil over high heat.
- Add the chicken breasts, then reduce heat to medium-low, cover with a lid, and simmer gently for 12–15 minutes, until the internal temperature reaches 165°F (74°C).
- The chicken should be just cooked through with no pink inside.
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Ready when: Chicken reaches 165°F (74°C) internally; no pink remains
Tip: Don't let the broth boil vigorously—gentle simmering keeps the chicken moist and tender.
2
Cool and shred chicken
- Transfer the cooked chicken breasts to an ice bath (medium bowl filled with ice and water) and let cool for 2–3 minutes until cool enough to handle.
- Once cooled, cut the chicken into bite-sized pieces or shred it with two forks, aiming for ½-inch chunks that hold together but remain tender.
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Ready when: Chicken is cool enough to handle comfortably
Tip: An ice bath stops the carryover cooking and locks in moisture—don't skip it.
3
Prepare vegetables
- While the chicken cools, peel and shred the 2 medium carrots on a box grater or in a food processor (you should have about ¾ cup / 100 g).
- Finely dice the 2 celery stalks (about ½ cup / 60 g) and finely mince the quarter red onion (about 2 tablespoons / 20 g).
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Ready when: All vegetables are prepped and measured
Tip: Shredding carrots on a box grater gives them a better texture than mincing; they stay slightly crisp.
4
Make the dressing
- In a large mixing bowl, whisk together the Greek yogurt, Dijon mustard, and lemon juice until smooth and well combined.
- Drizzle in the olive oil and whisk until the dressing is creamy and emulsified.
- Taste and adjust the balance—add more lemon juice if you want more tang, more mustard for sharpness, or a touch more oil for richness.
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Ready when: Dressing is creamy and uniform in color
Tip: Whisk the dressing by hand rather than using a blender to keep the yogurt light and prevent it from breaking.
5
Combine salad
- Add the cooled shredded chicken, shredded carrots, diced celery, minced red onion, and fresh dill to the large bowl with the dressing.
- Gently fold everything together using a wooden spoon or rubber spatula until the chicken and vegetables are evenly coated.
- Season to taste with fine sea salt and freshly ground black pepper.
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Ready when: All ingredients are evenly mixed and seasoned
Tip: Fold gently to avoid mashing the chicken or breaking down the vegetables—you want distinct textures in the finished salad.
6
Toast and add sunflower seeds
- Heat a dry skillet over medium heat for 1 minute.
- Add the sunflower seeds and toast, stirring frequently, for 3–4 minutes until fragrant and very lightly golden.
- Watch carefully—they burn quickly.
- Once toasted, let them cool for 1 minute, then fold them into the salad just before serving to keep them crisp.
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Ready when: Seeds are fragrant and very lightly golden; no brown spots
Tip: Toasting the seeds brings out their natural nutty flavor and keeps them crisp. Add them just before serving rather than stirring them in early, so they don't soften in the dressing.

Good to know

Tips

For a colder salad, chill the cooked chicken completely in the refrigerator for at least 30 minutes before assembling, and chill the dressing as well.
If you prefer a lighter texture, use non-fat Greek yogurt and omit the olive oil, then thin with 1 tablespoon of fresh lemon juice instead.
This salad works beautifully on a bed of mixed greens, inside whole-grain bread, with crisp crackers, or stuffed into halved avocados for a grain-free option.
The dressing can be made 1 day ahead and stored covered in the refrigerator; let it come to cool room temperature before mixing with the salad.

Make ahead

The salad (without the sunflower seeds) can be made up to 2 days ahead. Cover and refrigerate. Toast and add the sunflower seeds just before serving or up to 1 hour ahead so they stay crunchy.

Storage & reheating

Store in an airtight container in the refrigerator for up to 3 days. The salad does not freeze well due to the yogurt-based dressing. To serve, give it a gentle stir and check the seasoning—it may need a splash of lemon juice if flavors have mellowed. If the salad seems dry after a day or two, thin the dressing with 1–2 tablespoons of Greek yogurt or lemon juice.

Substitutions

plain Greek yogurt (0% or 2% fat) → Whole milk plain yogurt or sour cream (thinned with 1 tablespoon water). Use equal weight. The salad will be slightly creamier; sour cream adds tanginess.
raw unsalted sunflower seeds → Toasted sliced or slivered almonds, or raw walnut pieces. Use equal weight. Both add crunch and richness; almonds are milder, walnuts earthier.
fresh dill → Fresh tarragon, chives, or parsley (1.5 tablespoons each). Tarragon adds anise notes; chives are mild and oniony; parsley keeps it neutral.
Dijon mustard → Whole grain mustard or yellow mustard (1 tablespoon). Whole grain adds texture; yellow mustard is milder and less complex.