Chicken Salad: Keto-Friendly Superfood?

Chicken salad is a popular dish, but is it keto-friendly? The answer is yes, but with some modifications. The traditional recipe calls for chicken, mayonnaise, mustard, and various mix-ins like grapes, apples, or dried cranberries. However, to make it keto-friendly, one needs to omit the fruit and use a sugar-free mayonnaise. This simple swap transforms the classic dish into a delicious keto-approved meal.

Chicken salad ingredients

Chicken salad is a versatile dish that can be made with various ingredients, but there are some common components that form the basis of this dish. Here are the ingredients you'll need to make a delicious and classic chicken salad:

Chicken

The star of the show, chicken is the main protein in this salad. You can use cooked chicken breasts or rotisserie chicken to save time. Leftover chicken or grilled chicken works too. Dark meat chicken, such as chicken thighs, can also be used. If you're cooking the chicken specifically for the salad, you can bake, poach, or air fry it.

Mayonnaise

Mayonnaise is the key ingredient that gives chicken salad its creamy texture. You can use store-bought mayo or make your own. Light mayonnaise can be used to reduce calories.

Celery

Celery adds a nice crunch and lightens up the flavor of the salad. It's an important ingredient even if you're not a big fan of celery.

Onion

Red or green onions are commonly used in chicken salad for a bit of flavor and color. You can also use scallions, chives, or sweet Vidalia onions for a milder onion taste.

Seasonings

Seasonings are essential to enhance the flavor of the salad. This can include salt and black pepper, as well as Dijon mustard for a tangy twist. Fresh or dried herbs like dill, parsley, or rosemary can also be added.

Optional Add-Ins

While the above ingredients form the base of a classic chicken salad, there are several optional add-ins you can use to customize your salad:

• Grapes: Add sweetness and a juicy texture to the salad.
• Nuts: Pecans, walnuts, almonds, or cashews provide a crunchy texture.
• Hard-boiled eggs: For extra protein and a hearty texture.
• Pickles: Dill pickles or relish add a sour, tangy element to the salad.
• Apples: Diced apples can be added for sweetness and crunch.
• Other vegetables: Carrots, bell peppers, or cucumbers can be included for extra color and texture.

How to make chicken salad

Chicken salad is a versatile dish that can be made in many ways. Here is a simple recipe to make a classic chicken salad.

Ingredients:

• 2 cups cooked chopped/shredded chicken
• 1/2 cup mayonnaise
• 1/2 rib celery, diced
• 1/4 cup minced yellow/green onion
• 1 teaspoon Dijon/yellow mustard
• 1/2 teaspoon seasoned salt
• 1/8 teaspoon black pepper (or to taste)
• 1 teaspoon chopped fresh dill (or 1/4 teaspoon dried dill)
• Optional: 1 cup chopped red grapes or 1 cup chopped peeled apple, 2 tablespoons chopped nuts (pecans or almonds)

Method:

Firstly, prepare the chicken. You can bake chicken breasts or thighs, and once cooked, shred or chop the chicken into bite-sized pieces. You can also use rotisserie chicken, which is already cooked and just needs to be shredded or chopped.

Next, chop the celery and onion. Add the chicken, celery, and onion to a large bowl.

In a separate bowl, mix the mayonnaise, mustard, salt, pepper, and dill.

Pour the dressing over the chicken mixture and stir gently until everything is coated.

Finally, add in the grapes/apple and nuts, if using, and stir to combine.

Serving Suggestions:

• Serve as a sandwich or wrap: spoon the chicken salad into lettuce wraps, or serve on bread, rolls, or croissants.
• Serve as a salad: spoon the chicken salad over a bed of lettuce or other greens.
• For a potluck or cookout: serve in lettuce cups or with keto-friendly sides like bacon chips, cheese chips, or almond flour crackers.

Tips:

• Chill the chicken salad in the fridge for at least an hour before serving to let the flavors develop.
• Chicken salad can be stored in an airtight container in the fridge for up to 4-5 days.

Feel free to customize this recipe to your taste! You can add hard-boiled eggs, cranberries, or even buffalo sauce for a buffalo chicken salad. Enjoy!

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, grapes, apples, or dried cranberries are not keto-friendly and should be left out.

Chicken salad is a great option for a keto lunch or light dinner, as it is high in protein and can be made in advance. It is also versatile and can be served in a variety of ways, such as in lettuce wraps, on keto crackers, or stuffed in avocados or peppers.

Ingredients:

• 2 cups cooked chicken, shredded
• 1/4 cup red onion, chopped
• 2 tbsp celery, chopped
• 2 tsp fresh dill, chopped
• 1 tbsp lemon juice
• 1 tbsp yellow mustard
• 1/2 cup mayonnaise
• 1/2 tsp black pepper
• Optional: lettuce leaves for serving

Instructions:

• In a large bowl, combine all the ingredients and mix well.
• Serve immediately or chill in the refrigerator for at least an hour before serving.
• Store any leftovers in an airtight container in the refrigerator for up to 4 days.

Feel free to customize your chicken salad by adding different ingredients, such as chopped nuts, crumbled bacon, hard-boiled eggs, or chopped pickles. Just be mindful of the ingredients you choose to keep the dish keto-friendly.

Chicken salad variations

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

Mediterranean Chicken Salad

This variation includes marinated grilled chicken breasts served on a bed of spinach or greens, with tomatoes, red onions, olives, and feta cheese. It is a terrific option for warm weather.

Chicken Salad with Apples and Cranberries

Chopped walnuts or pecans, apples, and cranberries are added to this salad for crunch and texture. A tangy mayo-based dressing is made with curry powder and lemon juice. For a lighter option, you can skip the mayo and use only olive oil as a binder.

Chicken Salad with Walnuts and Grapes

This salad combines grapes, walnuts, and chicken in a creamy mayo-sour cream dressing. It can be served on bread, lettuce leaves, or mixed greens, and avocado slices can be added for a last-minute lunch using leftover chicken or turkey.

Southern-Style Chicken Salad

This variation has a creamy dressing made from mayo and dill pickle relish, with chopped hard-boiled eggs for a hearty and filling dish. It can be served in sandwiches with lettuce, pickle, and tomato slices, or piled on sliced bread with crunchy bacon and cheese.

Tarragon Chicken Salad

This salad features shredded chicken mixed with a dressing of mayonnaise and yogurt, along with celery, Dijon mustard, lemon, onion, and tarragon for added flavour. It can be served over a bed of salad greens or in a sandwich.

Avocado Chicken Salad

For this variation, swap the mayo for mashed avocados and add lime juice. Use red onion, fresh cilantro, and minced jalapenos instead of herbs and garlic.

Buffalo Chicken Salad

Add buffalo sauce to the basic chicken salad recipe for a spicy kick.

Italian Chicken Salad

This variation uses fresh diced tomatoes and mozzarella, held together with a tangy vinaigrette instead of mayo.

Curried Chicken Salad

For a South Asian-inspired twist, add curry powder, celery, and chopped apples for a spicy and fruity flavour.

How to serve chicken salad

Chicken salad is a versatile dish that can be served in a variety of ways, here are some ideas:

Lettuce Wraps

Lettuce wraps are a great, keto-friendly option for serving chicken salad. Simply spoon the chicken salad into a leaf of romaine or butter lettuce and enjoy. This option provides a crunchy texture and is perfect for a light lunch or appetizer.

Sandwiches & Wraps

For a more traditional option, serve the chicken salad on keto bread, almond flour tortillas, or in a pita. You can also get creative with different types of bread, such as French bread or croissants. Spread the chicken salad on the bread, add your desired toppings and enjoy!

Crackers

Chicken salad and crackers are a classic combination. Triscuits, Wheathins, or other wheat-based crackers pair well with the creamy, rich flavours of chicken salad. Simply spread the chicken salad on the cracker and enjoy.

Mini Bread Bowls

For a unique presentation, try serving your chicken salad in mini bread bowls. Cut circles out of slices of bread, butter both sides, and press them into a muffin pan. Bake until toasted, then let them cool and fill with chicken salad. These are perfect for a book club luncheon or a fancy dinner party.

Salads

Chicken salad can also be served on a bed of greens such as iceberg lettuce, spinach, or arugula. This option is perfect for those who want a lighter meal or are looking for a way to add more vegetables to their diet. Drizzle with balsamic vinegar for extra flavour.

Cucumber Cups

Another creative way to serve chicken salad is by scooping it into cucumber cups. Cut a cucumber into thick slices and use a melon baller or small spoon to scoop out the seeds, creating a cup. Fill the cups with chicken salad and enjoy! This option is perfect for a party or potluck.

Frequently asked questions