Heart Healthy, Easy Waldorf Salad Recipe

How to Make a Healthy Waldorf Salad

Waldorf salad is a historical recipe that makes its way onto picnic tables every year! This fruit and nut salad first appeared at a charity ball held at the Waldor-Astoria in late 1800s. 

Even though the recipe includes fruits and nuts, potentially healthy options, the original recipe is not the best choice for most people. Thanks to the mayo that holds it together, it has a significant amount of unhealthy fat. 

There are healthy versions of the Waldorf salad, though. Once you remove the mayonnaise, it becomes a nutritional choice for most healthy diets. Here is our favorite version of the historic Waldorf salad!

Benefits of This Healthy Waldorf Salad 

The Waldorf salad is the perfect mix of sweet and savory! That doesn’t change when you remove the mayo and replace it with healthy fats and ingredients. This recipe includes walnuts, avocado, and olive oil, all of which offer nutritional benefits such as: 

Walnuts

These heart healthy nuts are rich in protein, omega fatty acids, and antioxidants. Evidence suggests that walnuts can improve gut health and reduce inflammation. 

Avocados

Avocados are rich in healthy fat. This nutrient-dense food beneficial for gut and heart health.

Olive oil

The olive oil in this homemade salad dressing is hearth health due to the monounsaturated fatty acids. It’s also rich in antioxidants and anti-inflammatory properties. 

You’ll find all three of these ingredients in our version of the Waldorf salad!

Chicken Kale Waldorf Salad Recipe

Here’s how to make our best Waldorf salad recipe!

Salad Ingredients:

• One bag of baby kale

• ¼ cup dried cranberries

• ¼ cup crumbled goat cheese

• ½ of an avocado, chopped

• 1 Granny Smith apple, chopped

• ½ cup grapes sliced in half

• ¼ cut toasted walnuts

• 8 oz. chicken breast (We are using leftover chicken!)

Dressing Ingredients:

• One clove of garlic

• 2 tbsp olive oil

• 2 tbsp balsamic vinegar or any vinegar

• 1 tsp Dijon mustard

• Salt and pepper to taste

Waldorf Salad Recipe Instructions: 

1. Preheat your oven to 350 degrees Fahrenheit.

2. Spread your walnuts on a baking sheet and toast them in the oven for 8 minutes.

3. Put the ingredients for the salad dressing in a small bowl or mason jar. Hand whisk the ingredients together in the bowl, or close and shake the ingredients if using the jar.

4. Prep the fruits and vegetables by cutting them into bite sized pieces. 

5. Chop the chicken into small pieces. 

6. Prep your baby kale by removing the stems. Chop the kale if the pieces are big. Add a little bit of olive oil and massage the leaves to soften the kale if they feel a bit tough. Kale is naturally crisp and hearty leaf! 

7. Mix in the kale and fruit toppings in a large bowl.

8. Add in the dressing. 

9. Add the chicken and goat cheese.  

10. Add in the walnuts.

Serves two to four people. You can keep this salad in the fridge for 3-5 days.

Have Fun Exploring in the Kitchen with Recipe Modifications!

You can make variations of this easy Waldorf salad depending on your mood and what is in season. For example, you could mix in a warm grain like quinoa just to give it a bit of crunch and make it heartier. Use whatever fruit is in season, or just try it a new way. For example, you might swap apples for pears. Instead of dried cranberries, make it with dried blueberries for added nutrients. 

Find More Heart Healthy Recipes

At Mighty Health, we offer personalized nutrition and exercise plans for you! Download the app to match with your very own health coach and get started. You can also find more delicious and easy free heart healthy recipes on our website.