A Crisp, Creamy, & Nutrient-Packed Lunch for Seniors
As we age, our nutritional needs shift—but that doesn’t mean we have to sacrifice flavour or ease. This Chicken & Apple Salad is the perfect example of how simple ingredients can create a satisfying, heart-healthy, and protein-rich meal that’s easy to chew, gentle on digestion, and full of refreshing crunch.
It’s great for warm afternoons or light dinners, and the best part? No cooking is required if you use leftover or rotisserie chicken!
Ingredients (Serves 2)
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1 cup cooked, shredded chicken (rotisserie or poached)
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½ apple, diced (peeled for easier chewing, if needed)
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1 small celery stalk, finely chopped (optional)
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2 tbsp plain Greek yogurt or light mayo
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1 tsp lemon juice
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Pinch of salt & pepper
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Optional: 1 tbsp chopped walnuts or parsley
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Serve with: soft lettuce leaves, whole grain crackers, or inside a wrap
Instructions
1. In a bowl, combine shredded chicken, diced apple, and celery (if using).
2. In a separate bowl, mix Greek yogurt, lemon juice, salt, and pepper to make a light dressing.
3. Pour dressing over chicken mixture and gently stir to coat everything evenly.
4. Add chopped walnuts or parsley for extra texture and nutrition, if desired.
5. Chill for 10 minutes (optional) or serve immediately.
Health Benefits for Seniors
High-Quality Protein
Chicken provides lean protein that supports muscle strength, wound healing, and immune function—crucial for aging bodies.
Digestive Support
Apples are rich in soluble fiber (especially when peeled), which helps regulate digestion without being harsh on the stomach.
Heart & Brain Health
Greek yogurt contains probiotics and calcium, while apples and celery add hydration and antioxidants.
Supports Blood Sugar Balance
This recipe avoids added sugars and uses fruit as a natural sweetener, making it ideal for seniors managing diabetes or blood pressure.
Easy Texture & Chewability
Diced apples offer a mild crunch, while the shredded chicken and creamy yogurt make it soft and satisfying—perfect for seniors with dental concerns or fatigue.
Looking for More Healthy Meal Ideas for Aging Loved Ones?
At Ideal Caregivers 4U, based in Ottawa, we understand how important nutrition is to senior health and independence. Our caregivers provide support with meal planning, grocery guidance, and food preparation tailored to every client’s unique needs.
Whether you’re a caregiver or a family member, we’re here to make healthy eating simple, safe, and enjoyable.
Ideal Caregivers 4U Tip:
Make the filling ahead of time and refrigerate—just warm and wrap when ready! It’s a fantastic meatless meal prep idea.
To learn more about our Healthy Cooking & Meal Planning:
https://bit.ly/4jg2Qwt
