Keto Chicken Salad

A Low-Carb, High-Protein Meal

Looking for a keto-friendly meal that’s both delicious and satisfying? This Keto Chicken Salad recipe is your go-to option! Packed with lean chicken breast, healthy fats from avocado and mayonnaise, and fresh vegetables, this salad is perfect for anyone following a low-carb or ketogenic diet. It’s simple to prepare, full of flavor, and can be enjoyed for lunch, dinner, or as a meal prep option for the week.

Why You’ll Love This Keto Chicken Salad

  1. Keto-Friendly: Perfectly low in carbs and high in healthy fats to support your ketogenic lifestyle.
  2. Packed with Protein: Chicken provides a lean protein source that helps keep you full and energized.
  3. Quick and Easy: Ready in just 15 minutes for a fast, satisfying meal.
  4. Customizable: Add your favorite veggies, nuts, or cheese to make it your own.
  5. Perfect for Meal Prep: Make a big batch and enjoy it all week long.

Keto Chicken Salad Recipe

Prep Time: 10 minutes
Cook Time: 10 minutes (if cooking chicken)
Total Time: 20 minutes
Servings: 4

Ingredients:

  • 2 cups cooked chicken breast (shredded or diced)
  • 1/2 cup celery (diced)
  • 1/2 cup red onion (diced)
  • 1/4 cup cucumber (diced)
  • 1/4 cup avocado (diced)
  • 1/4 cup mayonnaise (preferably avocado oil-based for a healthier option)
  • 1 tablespoon Dijon mustard
  • 1 teaspoon lemon juice (for freshness)
  • 1/2 teaspoon garlic powder
  • Salt and pepper to taste
  • 1/4 cup fresh herbs (optional: parsley, cilantro, or dill for garnish)

Optional Add-ins:

  • Sliced almonds or walnuts (for crunch and healthy fats)
  • Cheese (cheddar or feta for extra richness)
  • Olives or pickles (for a salty touch)

Instructions:

1. Prepare the Chicken:

  • If you don’t have pre-cooked chicken, cook 2 chicken breasts by boiling, grilling, or pan-searing them. Once cooked, shred or dice the chicken into bite-sized pieces.

2. Prepare the Vegetables:

  • Dice the celery, red onion, cucumber, and avocado. Set them aside.

3. Make the Dressing:

  • In a small bowl, combine the mayonnaise, Dijon mustard, lemon juice, garlic powder, salt, and pepper. Stir until smooth and creamy.

4. Assemble the Salad:

  • In a large bowl, combine the chicken, diced vegetables, and any optional add-ins like nuts or cheese. Pour the dressing over the mixture and toss gently to coat everything evenly.

5. Garnish and Serve:

  • If desired, sprinkle fresh herbs like parsley, cilantro, or dill on top for added flavor and color. Serve the chicken salad on a bed of leafy greens, in a lettuce wrap, or as a sandwich (using keto-friendly bread or wraps).

Nutritional Information (Per Serving):

  • Calories: ~350
  • Protein: ~30g
  • Fat: ~24g
  • Carbohydrates: ~4g
  • Fiber: ~2g
  • Net Carbs: ~2g
  • Sugar: ~2g

Health Benefits of Keto Chicken Salad

  1. Low-Carb: This recipe is incredibly low in carbs, with only 2g net carbs per serving, making it perfect for anyone on a ketogenic diet.
  2. High in Healthy Fats: Mayonnaise and avocado provide healthy fats that are essential for energy and satiety on a keto diet.
  3. Protein-Packed: The chicken adds a great amount of lean protein to your diet, helping to keep you feeling full longer and supporting muscle health.
  4. Rich in Fiber: Vegetables like celery and cucumber add fiber to your meal, aiding in digestion and overall gut health.
  5. Supports Ketosis: With its high-fat, low-carb nature, this keto chicken salad helps maintain ketosis, where your body burns fat for energy.

Tips for Perfect Keto Chicken Salad

  1. Use High-Quality Mayonnaise: Opt for avocado oil-based mayonnaise to keep it healthy and keto-friendly.
  2. Adjust the Seasoning: Taste and adjust the seasoning according to your preference. Add more lemon juice or mustard for tanginess or extra herbs for freshness.
  3. Add More Healthy Fats: If you want to increase the fat content, add a few extra slices of avocado or sprinkle some chia seeds or flaxseeds on top.
  4. Use Leftover Chicken: This is a great recipe for using up leftover cooked chicken, saving you time in the kitchen.
  5. Store Properly: Store leftovers in an airtight container in the fridge for up to 3 days.

Customization Ideas

  • Add Crunch: Add sliced almonds or walnuts for a crunchy texture and extra healthy fats.
  • Extra Veggies: Throw in some leafy greens, such as spinach or arugula, to increase the volume and nutrition of your salad.
  • Cheese Lovers: Crumbled feta or shredded cheddar makes a great addition to the salad for added flavor and richness.
  • Spicy Kick: Add some sliced jalapeños or a sprinkle of chili flakes if you enjoy a bit of spice in your meals.

FAQs

1. Can I make this keto chicken salad in advance?

Yes, you can make this salad ahead of time and store it in an airtight container in the fridge for up to 3 days. Just be sure to add the avocado right before serving to prevent browning.

2. Can I use store-bought rotisserie chicken?

Absolutely! Rotisserie chicken is a convenient and flavorful option for this recipe. Just shred or dice the chicken and proceed with the recipe.

3. How can I make this chicken salad dairy-free?

To make it dairy-free, simply omit the cheese or use a dairy-free cheese substitute. The recipe is already naturally free from dairy.

4. Can I use this salad for meal prep?

Yes, this keto chicken salad is perfect for meal prep! Just store it in separate airtight containers and enjoy it throughout the week.

Conclusion

This Keto Chicken Salad is a healthy, flavorful, and satisfying meal that fits perfectly into your ketogenic diet. It’s easy to make, full of healthy fats and lean protein, and can be customized to suit your preferences. Whether you’re enjoying it as a light lunch, dinner, or a snack, this chicken salad will keep you full, energized, and on track with your keto goals.