Grilled Chicken Salad: A Keto-Friendly Option?

Grilled chicken salad is a popular dish, but is it keto? The short answer is yes, grilled chicken salad can be keto-friendly. It's a quick and easy option for lunch or dinner and can be made in advance, making it a convenient choice for those busy days. The key to making any salad keto is to be mindful of the ingredients and their carb content.

Chicken salad ingredients

Chicken salad is a versatile dish that can be tailored to personal preferences and dietary needs. Here are some ingredients to consider for a keto-friendly chicken salad:

Protein

Chicken is the star of the show and can be prepared in various ways. For convenience, use a rotisserie chicken or canned chicken. Otherwise, poach, bake, or grill boneless, skinless chicken breasts or thighs. Ensure the chicken is shredded or cubed into bite-sized pieces.

Crunch and Texture

Add some crunch and texture with chopped nuts or seeds such as pecans, almonds, walnuts, or sunflower seeds. You can also include chopped celery, green onions, or pickles for added texture and a juicy crunch.

Binding and Flavour

Mayonnaise is the classic binding agent for chicken salad, but you can make your own with avocado oil, eggs, Dijon mustard, and lemon juice to avoid added sugar. Greek yogurt or sour cream can also be used to create a tangier, lower-fat dressing.

Seasoning and Herbs

Salt and pepper are essential for seasoning, but you can also include fresh herbs like dill, or spices like curry powder or paprika, to elevate the flavour.

Optional Extras

Hard-boiled eggs, crumbled bacon, cheese, and avocado chunks are delicious additions. For a sweeter element, add grapes or cranberries, keeping in mind they are higher in carbs.

How to make chicken salad

How to Make a Chicken Salad

Ingredients

You can add a variety of different vegetables to your chicken salad. Here are some ideas:

• Lettuce
• Arugula
• Fennel
• Tomatoes
• Radishes
• Cucumber
• Red bell pepper
• Celery
• Pecans
• Eggs
• Mustard
• Greek Yogurt
• Avocados
• Chicken
• Bacon
• Olives
• Capers
• Cream Cheese
• Shallots
• Lemon juice
• Olive oil
• Black pepper
• Salt

Method

• Prepare your ingredients by washing and chopping your vegetables.
• Cook your chicken. You can grill, bake, or use a slow cooker.
• Chop your chicken into bite-sized pieces.
• In a large bowl, add your chicken, vegetables, and other ingredients.
• Toss until all ingredients are well-combined.
• Cover the bowl and refrigerate until chilled, for around 1-2 hours.
• When ready to serve, add fresh herbs and/or nuts/seeds, and lightly toss.
• Serve chilled.

Tips

• You can prepare the ingredients for this keto salad in advance and store them in the fridge.
• This salad tastes best when freshly made.
• If you are making a large batch, don't mix in the mayonnaise and mustard until you are ready to eat to keep the vegetables crispy.

How to store keto chicken salad

Storing keto chicken salad is simple and can be done in a few easy steps. Here is a detailed guide on how to store keto chicken salad:

• Prepare the Salad: Before storing, ensure that your keto chicken salad is prepared and ready to eat. This includes cooking any raw ingredients, such as chicken, and mixing all the ingredients together. It is important to let the salad chill in the refrigerator for at least an hour to enhance the flavor.
• Use Airtight Containers: To maintain freshness and prevent spills, transfer the keto chicken salad to airtight containers. Choose containers that are the appropriate size for the portion you plan to store.
• Refrigerate: Place the sealed containers in the refrigerator. Storing in the fridge will help keep the salad fresh and extend its shelf life.
• Optimal Storage Time: Keto chicken salad can be stored in the refrigerator for 3-5 days. It is best to consume the salad within this timeframe to ensure maximum freshness and flavor.
• Label and Date: Before placing the containers in the fridge, label them with the date of preparation. This will help you keep track of how long the salad has been stored and ensure that you consume it within the recommended timeframe.
• Thawing: If you choose to freeze your keto chicken salad, it is recommended to thaw it overnight in the refrigerator before serving. This will ensure that the salad thaws safely and gradually.

By following these steps, you can enjoy your keto chicken salad multiple times throughout the week while maintaining optimal freshness and flavor.

Chicken salad nutrition information

Chicken salad is a versatile dish that can be made with a variety of ingredients and flavours. It is typically made with chopped or shredded chicken as the main ingredient, along with a binder such as mayonnaise, sour cream, yogurt, or a vinegar-based dressing.

The nutritional content of chicken salad can vary depending on the ingredients used and the portion size. For example, a 1/2-cup serving of chicken salad made with mayonnaise can contain 400 calories or more. On the other hand, a 1-cup serving of chicken salad has approximately 318 calories, with 34% from fat, 22% from carbohydrates, and 44% from protein.

Chicken salad is a good source of lean protein and contains various vitamins and minerals, depending on the ingredients added. For instance, a 3-ounce serving of roasted chicken provides 51% of the daily value (DV) of niacin, 36% of selenium, 17% of phosphorus, and 16% of vitamin B6.

To make chicken salad healthier, it is recommended to use lean chicken and a dressing with better nutritional value, such as Greek yogurt, avocado, or sour cream. Additionally, mixing in fruits, vegetables, nuts, and seeds can increase the nutritional value by adding extra fibre, vitamins, and minerals. Serving chicken salad with high-fibre foods like lettuce or whole grains instead of refined grain products can also enhance its nutritional profile.

Chicken salad recipe reviews

Chicken salad is a popular keto option, and there are many recipes available online. Here are some reviews of keto chicken salad recipes:

Keto Chicken Salad Reviews

That Low Carb Life's Chicken Salad

One reviewer called this recipe the "best chicken salad" they had ever made, and mentioned that they make it in bulk with their boyfriend. They also noted that it is a perfect lunch option. Another reviewer praised the recipe for being "absolutely delicious" and said they would make it again and again. A further reviewer commented that the recipe was outstanding and that they loved all the recipes on the site.

The Big Man's World's Chicken Salad

One reviewer praised this recipe, saying that it was "easy to make and delicious". They also mentioned that they followed a keto diet and that this recipe was perfect for them. Another reviewer called it their "favourite chicken salad ever", and that they have it every day.

40 Aprons' Chicken Salad

One reviewer said that this recipe was "absolutely delicious" and that they had used one of the author's cookbooks before. They also mentioned that they had been doing keto for two years and that this recipe was a great option for them. Another reviewer praised the recipe for being an amazing lunch option and that they added slivered almonds to the salad.

I Eat Keto's Grilled Chicken Salad

While there are no reviews for this specific recipe, the website does have a section for readers to leave comments. However, there are currently no comments on this recipe.

Life Made Keto's Chicken Cobb Salad

While there are no reviews for this specific recipe, the website does have a Facebook community for people to join and share tips and recipes. However, there are currently no comments on this particular recipe.

Overall, these keto chicken salad recipes have received positive reviews, with many people commenting on how tasty and easy to make they are. Some reviewers also mentioned that they liked being able to make the salads in bulk and that they were a convenient lunch option.

Frequently asked questions