Keto Chicken Salad — Your Go-To Low-Carb Lunch Delight
Bright, creamy, and endlessly customizable — this keto chicken salad is perfect for meal prep, lettuce wraps, or stuffing into halved tomatoes. Ready in about 15–30 minutes (depending on whether your chicken is cooked), it’s a portable, satisfying low-carb lunch.
Equipment
- Large mixing bowl
- Chef’s knife & cutting board
- Measuring cups & spoons
- Spoon or spatula
- Airtight containers (for storage)
Ingredients
Base
- 2 –3 cups cooked chicken shredded or diced (≈1 lb cooked / 450 g raw) — rotisserie or poached work great
- ½ cup mayonnaise full-fat, sugar-free; avocado-oil mayo optional
- 1 tsp Dijon mustard
Crunch & Veg
- 1 –2 stalks celery diced
- ¼ cup red onion finely chopped (or green onion)
- ½ avocado diced (optional — adds fat & creaminess)
- ¼ cup diced bell pepper or cucumber optional
Extras & Mix-Ins
- 2 tbsp chopped fresh parsley or dill
- 2 hard-boiled eggs chopped (optional — extra protein)
- ¼ cup chopped walnuts or sliced almonds optional for crunch
- 2 tbsp lemon juice or to taste
- ½ tsp garlic powder
- Salt & freshly ground black pepper to taste
Optional Toppings / Serving
- Butter lettuce leaves keto crackers, or low-carb tortillas
- Feta or shredded cheddar ¼ cup — optional
Instructions
- If you need cooked chicken: Poach breasts in simmering water for 15–20 minutes until 165°F (74°C), or shred leftover/rotisserie chicken.
- Chop & prep: Dice celery, onion, herbs, avocado, (and eggs if using). Place chicken in a large bowl.
- Make the dressing: In a small bowl whisk together mayo, Dijon, lemon juice, garlic powder, salt, and pepper. Taste and adjust acidity/salt.
- Combine: Add chopped veg, herbs, eggs, nuts, and dressing to the chicken. Gently fold until everything is evenly coated. Fold in avocado last (so it doesn’t mash).
- Chill (recommended): Refrigerate 30 minutes to let flavors meld. Serve chilled in lettuce boats, over mixed greens, or with keto crackers.
- Portion: Divide into 4 containers for meal prep.
Tips & Tricks
- Rotisserie short-cut: Use plain rotisserie chicken (check for added sugars). Saves lots of time.
- Texture contrast: Nuts/seeds or diced cucumber add a welcome crunch.
- Avoid sogginess: Add avocado just before serving if prepping several days ahead.
- Label & track: Portion into containers and note macros if tracking—add/remove ingredients to fit your targets.
- No mayo? Use mashed avocado or full-fat Greek yogurt (adds a few carbs) as substitutes.
Notes
Nutrition (approx. per serving — 1 cup)
- Calories: 350–400 kcal
- Fat: 25 g
- Protein: 30 g
- Total Carbs: 6–8 g
- Fiber: 1–3 g
- Net Carbs: ~5 g