Part 5 of the Menopause Recipe Makeover Series
The dill pickle chicken salad took over TikTok and it's easy to see why. Tangy, creamy, packed with flavour, and nothing like the chicken salad you grew up eating. From a menopause nutrition standpoint it's already one of the strongest bases in this series — high protein, pickle brine already doing fermented work in the background. A couple of swaps and it becomes genuinely hormone-supporting without changing the personality of the dish at all.
Photo Credit: Real Food Dietitians
The Original
The viral version is built on shredded chicken, chopped dill pickles, pickle brine, red onion, fresh dill, mayo, Dijon mustard, celery, salt, and pepper. It's tangy, protein-rich, and deeply satisfying.
The Gaps
The mayo base. Same issue as the other recipes in this series — refined inflammatory oils that work against hormone balance in midlife. The fix is simple and actually improves the flavour.
The pickle brine is already a fermented element — we want to keep it and build on it rather than replace it.
No phytoestrogen source. One addition closes that gap.
No complex carbohydrate. Served on its own it's a high-protein snack. Served over a grain or with seed crackers it becomes a complete hormone-supporting meal.
The Makeover
Swap: Mayo → Avocado Mayo + Greek Yogurt
Consistent with the series — avocado mayo for better fats, Greek yogurt for fermented gut support and extra protein. The tanginess of the yogurt actually complements the pickle brine beautifully. The Dijon stays — it adds depth and a mild anti-inflammatory compound called allyl isothiocyanate.
Addition 1: Ground Flaxseed
One tablespoon stirred into the dressing. Phytoestrogens, blood sugar support, completely invisible in a dressing this flavourful.
Addition 2: Serve Over Farro or With Seed Crackers
Farro adds complete meal status — protein, fibre, and a low glycemic index grain base. Seed crackers keep it lighter and snack-friendly. Offer both options so your audience can choose based on hunger level and time of day.
What Stays
Everything. The shredded chicken, dill pickles, pickle brine, red onion, fresh dill, Dijon, and celery all stay exactly as they are. The pickle brine is already contributing fermented benefit — we're just building the rest of the plate around it.
The Menopause Recipe Makeover:
Dill Pickle Chicken Salad
Serves 3–4 | Prep time: 15 minutes
Salad:
3 cups shredded chicken (rotisserie works perfectly)
1 cup dill pickles, finely chopped
3 tbsp pickle brine
½ red onion, finely diced
2 stalks celery, finely diced
Large handful fresh dill, chopped
Dressing:
3 tbsp avocado mayo
3 tbsp plain full-fat Greek yogurt
1 tbsp Dijon mustard
1 tbsp ground flaxseed
Salt + pepper to taste
To serve:
Over farro for a complete meal
With seed crackers for a lighter option
Stuffed into lettuce cups for a low-carb version
Method:
Combine shredded chicken, pickles, pickle brine, red onion, celery, and fresh dill in a large bowl.
Whisk together avocado mayo, Greek yogurt, Dijon, flaxseed, salt, and pepper.
Pour dressing over chicken mixture and fold gently.
Taste and adjust brine, Dijon, or salt to your preference.
Serve immediately or refrigerate — this is best after at least 30 minutes in the fridge. Keeps for up to 3 days.
Rotisserie chicken makes this a genuine 15-minute meal. Keep a rotisserie chicken in the fridge and this comes together faster than anything.
Why This Works for Menopause
Avocado mayo replaces inflammatory refined oils
Greek yogurt adds fermented gut support and protein
Pickle brine was already doing fermented work — we kept it and built around it
Ground flaxseed delivers phytoestrogens invisibly
Shredded chicken is one of the leanest, highest protein bases available — three cups delivers around 70g of protein across the recipe
Farro base steadies blood sugar and adds fibre when served as a complete meal
Want a Full Week of Meals Like This?
The free 7-Day Hormone-Supporting Meal Plan takes the guesswork out of midlife eating completely. Seven days of simple, balanced meals built around the same principles — protein, blood sugar balance, phytoestrogens, gut health, and healthy fats. No calorie counting, no complicated recipes.
Disclaimer: This post is for informational purposes only and is not intended as medical advice. Every woman's experience of menopause is unique. Please consult your doctor, registered dietitian, or healthcare provider before making significant changes to your diet or nutrition.
