Chicken Salad: Keto-Friendly Or Not?

Chicken salad is a naturally low-carb meal option and is suitable for a keto diet, but it depends on the ingredients used. Chicken salad recipes that include grapes, apples, or dried cranberries are not keto-friendly. A keto chicken salad is usually made with shredded chicken, mayonnaise, mustard, and fresh herbs. It can be served in lettuce wraps, on keto bread, or with cucumber cups.

Chicken salad ingredients

Chicken salad is a versatile dish that can be served as a side or main course and is perfect for a quick lunch or dinner. Here are the ingredients you'll need to make a delicious and classic chicken salad:

Chicken

The star of the dish! You can use leftover chicken of any kind, such as rotisserie, grilled, or baked chicken breasts or thighs. If you're short on time, canned or rotisserie chicken is a convenient option.

Mayonnaise

Mayonnaise is the key ingredient that gives chicken salad its creamy texture. You can use regular or light mayonnaise, or even make your own with avocado oil, eggs, Dijon, and lemon juice for a healthier option.

Celery

Finely chopped celery adds a satisfying crunch to the salad. Even if you're not a celery fan, give it a try! It lightens up the flavor and texture of the dish.

Onion

Red or green onions are commonly used in chicken salad. Red onions add a pop of color and a mild tangy flavor, while green onions have a more subtle, peppery taste. You can also use chives or scallions for a milder onion flavor.

Seasonings

Seasonings are essential to enhancing the flavor of your chicken salad. Salt and black pepper are must-haves, but you can also experiment with Dijon mustard, seasoned salt, or curry powder for an extra kick.

Optional Add-Ins

Chicken salad is highly customizable, and you can include various add-ins to make it your own. Here are some ideas:

• Fresh herbs: Dill, parsley, or cilantro add a burst of freshness.
• Nuts: Pecans, almonds, or walnuts provide a crunchy texture and extra flavor.
• Fruits: Grapes or apples give a sweet and juicy contrast to the savory ingredients.
• Pickles: Dill or sweet pickles offer a tangy and sour bite.
• Hard-boiled eggs: For an extra protein boost and a creamy texture.
• Bacon: Cooked and crumbled bacon adds a smoky flavor.
• Cheese: Feta, cheddar, or gorgonzola cheese take the creaminess up a notch.
• Avocado: Avocado chunks contribute healthy fats and a rich, buttery texture.

With these ingredients and your preferred seasonings, you can create a classic chicken salad that's perfect for any occasion, whether served as a sandwich, wrap, or on a bed of lettuce.

How to make chicken salad

Chicken salad is a versatile dish that can be made in many ways, depending on your preferences and dietary needs. Here is a step-by-step guide on how to make a delicious and keto-friendly chicken salad:

Ingredients:

• Chicken: Start with cooked chicken, either shredded or chopped into bite-sized pieces. You can use leftover rotisserie chicken, grilled chicken, or baked chicken breasts.
• Mayonnaise: Use regular or reduced-fat mayonnaise to bind the ingredients together. You can also add a tablespoon of lemon juice for brightness and a touch of black pepper for flavour.
• Celery: Finely chop fresh celery to add flavour and a satisfying crunch to your salad.
• Almonds: Blanched slivered almonds, pan-toasted to bring out their nutty flavour, add a secret crunch to your salad.

You can also add in some minced fresh herbs like parsley, chives, basil, or tarragon, and fresh grapes for juicy bursts of flavour.

Optional Add-Ins:

• Hard-boiled eggs and bacon: For extra protein and a hearty texture.
• Buffalo sauce or finely chopped jalapeños: For a spicy kick.
• Pickles or relish: For a tangy twist, but be mindful of hidden sugars in some relishes.
• Cranberries and walnuts or almonds: For a Thanksgiving-inspired variation.
• Avocado: For extra texture and healthy fats.
• Curry powder: For an exotic twist.
• Dijon mustard: For a tangy flavour.
• Walnuts: For extra crunch.
• Greek yogurt: For a healthier option, replacing half the mayonnaise.

Instructions:

• In a large mixing bowl, combine the chicken, grapes, and celery.
• Add the mayonnaise and mix well.
• Toss in the toasted almonds, celery, and any optional add-ins of your choice.
• Stir in the minced herbs and fresh grapes, if using.
• Taste and adjust seasoning with salt and pepper as needed.
• Cover and chill your chicken salad for at least an hour before serving. This allows the flavours to meld together.

Serving Suggestions:

• Lettuce cups or wraps: Use romaine hearts or butter lettuce for a crunchy or soft texture.
• Cucumber slices: Spoon your chicken salad on top of cucumber rounds for a refreshing crunch.
• Keto-friendly vessels: Serve with keto bacon chips, keto cheese chips, or keto almond flour crackers.
• Sandwiches or rolls: Stuff your chicken salad into a sandwich or toasted keto roll.
• Tortillas: Roll it up in a keto tortilla for a wrap.
• Salad: Pile it on shredded romaine lettuce with cucumbers, red onion, and keto ranch dressing.
• Dip: Serve with keto crackers or tortilla chips on the side.

Your keto chicken salad will last for 3-5 days in the refrigerator, so it's perfect for meal prep!

Is chicken salad keto?

Chicken salad is a naturally low-carb meal option and is suitable for a keto diet. However, it depends on the ingredients used. For example, recipes that include grapes, apples, or dried cranberries are not keto-friendly.

A keto chicken salad is a fast and easy recipe to make during meal prep for the week. It's high in protein and contains healthy fats and almost no carbohydrates.

Ingredients:

• Shredded chicken breast
• Chopped pecans
• Finely chopped celery
• Diced onion
• Mayonnaise
• Dijon mustard
• Lemon zest
• Chopped parsley
• Chopped dill
• Salt and pepper
• Paprika

Directions:

• In a large bowl, combine shredded chicken, pecans, finely diced celery, and diced onion.
• Add mayonnaise, Dijon mustard, lemon zest, herbs, and spices. Mix well.
• Adjust seasonings to taste.
• Garnish with paprika and freshly chopped parsley.
• Serve over a salad, as a lettuce wrap, or on a chaffle.

This keto chicken salad can be made ahead of time and stored in the fridge for 3-5 days. It is a delicious and healthy option for a keto lunch or light dinner.

How to serve keto chicken salad

Chicken salad is a keto-approved meal, and it's a great option for a fuss-free, low-carb lunch or light dinner. Here are some ideas on how to serve keto chicken salad:

Lettuce Cups or Wraps

Create a simple and refreshing keto chicken salad by serving it in lettuce cups or wraps. You can use romaine lettuce for a crunchy texture or butter lettuce for a softer option. Separately pack the lettuce leaves and chicken salad if you're preparing it for later to prevent the lettuce from becoming soggy.

Keto Bread

Although bread is typically not keto-friendly, you can find low-carb bread options at some grocery stores. Look for brands that offer around 6 net carbs per slice. Alternatively, you can try making your own low-carb bread at home.

Keto Tortillas

Keto tortillas are another option for wrapping your chicken salad. These tortillas are typically made with almond flour or other low-carb ingredients, ensuring they fit within your keto macros.

Keto Crackers or Chips

For a crunchy and satisfying snack, serve your keto chicken salad with keto crackers or tortilla chips. You can find these at health food stores or make your own at home.

Cucumber Slices

Spoon your chicken salad on top of cucumber slices for a refreshing and crunchy option. This idea is perfect for a hot summer day or when you want a lighter meal.

Mason Jars

If you're preparing your keto chicken salad for meal prep, consider using mason jars. Layer the dry ingredients at the bottom and add the mayo and mustard on top. This method keeps the ingredients fresh and crispy until you're ready to eat.

Cloud Bread

Cloud bread is a keto-friendly bread option made with only a few simple ingredients. It has a very low-carb count, with just 0.4 grams of net carbs per slice. Use it to make a chicken salad sandwich or as a scoop to enjoy your chicken salad.

Cheese Crisps

Try making homemade cheese crisps and using them as low-carb chips to scoop up your chicken salad. These crisps are an excellent source of healthy fats and protein.

Chicken salad variations

Chicken salad is a versatile dish that can be customised in numerous ways to suit different tastes and dietary preferences. Here are some variations to the classic chicken salad:

Southern-Style Chicken Salad

A traditional Southern-style chicken salad features a creamy dressing made with mayonnaise and dill pickle relish. It also includes chopped hard-boiled eggs, adding a hearty and filling texture. This variation is commonly served in sandwiches with lettuce, pickles, and tomato slices, or piled on sliced bread with crunchy bacon and cheese.

Tarragon Chicken Salad

This variation uses fresh tarragon, which gives the salad a unique and refined taste. The chicken is shredded and combined with a dressing made of mayonnaise and yogurt. To enhance the flavour, ingredients such as celery, Dijon mustard, lemon, onion, and tarragon are added to the mix. Tarragon Chicken Salad can be served over a bed of salad greens or as a sandwich filling.

Chicken Salad with Apples and Cranberries

This chicken salad variation combines sweet and savoury flavours. It includes chopped walnuts or pecans, along with chunks of apples and cranberries, adding a delightful crunch and texture. The dressing is made with curry powder and lemon juice, creating a tangy mayo-based blend. For a lighter option, you can skip the mayo and use olive oil as the binder. This salad is typically served in ciabatta bread sandwiches or on flour or cauliflower tortillas garnished with sesame seeds.

Mediterranean Chicken Salad

The Mediterranean chicken salad is perfect for warm weather. It starts with marinated grilled chicken breasts, which are then sliced and served on a bed of spinach or mixed greens. The salad also includes tomatoes, red onions, olives, and feta cheese, and is typically accompanied by toasted pita bread.

Curried Chicken Salad

Inspired by South Asian flavours, this chicken salad variation uses celery, chopped apples, and curry powder to create a spicy kick. It's a delightful blend of sweet and savoury flavours.

Keto Chicken Salad

Keto Chicken Salad is a popular choice for those following a ketogenic diet. It typically includes shredded chicken, mayonnaise, mustard, hard-boiled eggs, dill pickles, minced onion, chopped pecans, fresh dill, vinegar, and salt and pepper to taste. You can serve it in a lettuce wrap, on sliced cucumber, or with keto-friendly vessels like bacon chips, cheese chips, or almond flour crackers.

Frequently asked questions