Chicken Salad Keto: Fresh Market Options

Chicken salad is a popular dish, but is it keto-friendly? The answer is yes, but it depends on the ingredients used. A classic chicken salad is naturally lower in carbs and can be made keto by using specific ingredients and avoiding others.

For example, using grapes in chicken salad may not be the best idea as grapes are a high-carb fruit. However, some recipes include a small amount of grapes to add a touch of sweetness without significantly increasing the carb content.

Chicken salad also typically includes mayonnaise, but not all types of mayonnaise are keto-friendly. Store-bought mayonnaise is often made with unhealthy oils and added sugar, so it's best to make your own using avocado oil, eggs, Dijon mustard, and lemon juice.

In addition to mayonnaise, other common ingredients in keto chicken salad include celery, green onions, almonds or pecans, and various herbs and spices.

So, if you're following a keto diet, you can enjoy chicken salad by being mindful of the ingredients used and making some simple substitutions.

Keto chicken salad recipes

Keto chicken salad is a versatile dish that can be served in a variety of ways, such as in a lettuce wrap, with keto crackers, or even on its own. It's a perfect fuss-free, low-carb option for lunch or a light dinner. Here are some recipes to get you started:

Basic Keto Chicken Salad

This recipe is simple and allows for customisation. You can add, swap, or skip any of the ingredients to suit your taste.

Ingredients:

• 2 cups cooked shredded chicken
• 2 large boiled eggs, chopped
• 1/4 cup chopped dill pickles
• 1/4 cup chopped pecans or sunflower seeds/sliced almonds
• 1/4 cup minced yellow onion
• 1/2 cup mayonnaise
• 1 teaspoon yellow mustard
• 1 teaspoon white distilled vinegar
• 1 teaspoon fresh dill
• Salt and pepper to taste

Instructions:

• Add everything except the chicken to a mixing bowl and stir well.
• Add the chicken and stir to coat.
• Adjust seasoning with salt and pepper, as needed.
• Chill for about an hour before serving.
• Store in the refrigerator for up to 5 days.

Extra Creamy Keto Chicken Salad

This recipe adds a creamy twist to the basic keto chicken salad.

Ingredients:

• 2 cups cooked and cubed chicken breast
• 1/4 cup red grapes, halved
• 3 stalks celery, chopped
• 3/4 cup mayonnaise
• 2 green onions, chopped
• 1/4 cup sliced almonds
• 1 teaspoon salt, or to taste
• 1/2 teaspoon pepper
• 1 teaspoon dill (optional)

Instructions:

• In a large mixing bowl, combine chicken, grapes, and celery.
• Add mayonnaise and mix well.
• Add green onion, sliced almonds, salt, pepper, and dill, then mix thoroughly.
• Serve immediately or chill for two hours.

Shredded Chicken Salad

This recipe is inspired by popular shredded chicken salads like Chicken Salad Chick or Costco's rotisserie chicken salad.

Ingredients:

• 2 1/4 pounds cooked, shredded chicken
• 1 1/4 cups mayonnaise, plus more to taste
• 1 1/4 cups finely diced celery
• 1/4 cup minced onion (optional)
• 1 teaspoon freshly ground black pepper
• 1 1/2 to 2 teaspoons salt, or to taste
• 3-6 tablespoons low-sodium chicken broth or stock

Instructions:

• Combine chicken, mayonnaise, celery, onion, pepper, and salt in a large mixing bowl.
• Stir well, then add chicken broth in increments until desired consistency is achieved.
• Adjust seasoning and add more mayonnaise if needed.
• Serve immediately or chill before serving.

Nutritional information

The nutritional value of chicken salad varies depending on the ingredients used and the quantities consumed. Here is a breakdown of the nutritional information for a keto chicken salad:

Calories:

A serving of keto chicken salad typically ranges from 192 to 394 calories. The calorie count can be influenced by the amount of chicken, vegetables, and healthy fats included in the recipe.

Carbohydrates:

Keto chicken salad is known for its low carbohydrate content, usually containing 1 to 3 grams of total carbs per serving. Net carbs, which exclude the impact of fibre, are even lower, typically ranging from 0 to 2 grams. This makes it an excellent choice for individuals following a ketogenic diet.

Protein:

Chicken is a rich source of protein, and a serving of keto chicken salad can provide between 8 to 26 grams of protein. The amount of protein can vary depending on the quantity of chicken used and whether other protein sources, such as eggs or bacon, are included in the recipe.

Fat:

Healthy fats are an essential component of the ketogenic diet, and keto chicken salad delivers in this regard. A serving typically contains between 17 to 33 grams of fat, with sources including mayonnaise, avocado, and nuts such as pecans or almonds.

Sodium and Potassium:

The sodium content of keto chicken salad can vary depending on the ingredients used, with some recipes containing around 420 to 480 mg of sodium per serving. Potassium levels can also vary, but are generally lower, with approximately 201 mg per serving.

Vitamins and Minerals:

Chicken salad can provide a good source of certain vitamins and minerals, such as Vitamin A, Vitamin C, Calcium, and Iron. The specific amounts will depend on the ingredients used and their quantities.

Customisation:

The beauty of keto chicken salad is its versatility. You can customise it by adding or substituting ingredients to suit your taste preferences and nutritional needs. For example, you can include different types of nuts, seeds, or vegetables, such as cucumbers, pickles, or broccoli. Just remember to track your macros and ensure that your additions align with your ketogenic diet.

Ingredient alternatives

A keto chicken salad is a versatile dish that can be adapted to suit your taste preferences and dietary needs. Here are some ingredient alternatives to consider:

Chicken

While shredded chicken is commonly used in keto chicken salads, you can also use diced or cubed chicken. This provides a different texture and can be achieved by dicing or slicing cooked chicken breasts or thighs. Grilled chicken can add a smoky flavour to your salad. Alternatively, you can use pre-cooked rotisserie chicken from the grocery store and shred or chop it yourself.

Nuts and Seeds

Nuts and seeds add a crunchy texture and nutty flavour to the salad. The most commonly used nuts are pecans, but you can also use slivered or sliced almonds, walnuts, hazelnuts, pine nuts, or sunflower seeds. Toasting the nuts before adding them to the salad can enhance their flavour and texture. If you have a nut allergy or sensitivity, simply omit the nuts or replace them with sunflower seeds for a salty crunch.

Vegetables

Celery is a popular vegetable in keto chicken salads as it adds a nice crunch. However, you can also use other low-carb vegetables such as cucumbers, pickles, zucchini, bell peppers, broccoli, or jalapeños. Finely chopped onions, especially sweet and mellow varieties like white, yellow, or Vidalia, can add flavour without being overpowering. Shallots and leeks are also good options.

Herbs

Fresh herbs like parsley, dill, and chives can enhance the flavour of your keto chicken salad. Dried herbs can be used, but they may lack the brightness and intensity of fresh herbs. Lemon zest can also be added for a bright, citrusy flavour.

Spices

Salt and pepper are essential for seasoning your keto chicken salad, but you can also experiment with other spices like paprika, curry powder, cayenne, dry mustard, or onion powder.

Dressing

Mayonnaise is a common dressing for keto chicken salad, but it's important to choose a keto-friendly option. Avoid store-bought mayonnaise made with toxic vegetable oils like canola oil. Instead, opt for avocado oil or olive oil-based mayonnaise. You can even make your own mayonnaise at home. Greek yogurt is a good substitute for mayonnaise, providing creaminess and extra protein, but keep in mind that it has carbs. For a greener option, avocados can be used instead of mayonnaise, adding healthy fats and a unique flavour.

Chicken cooking methods

Chicken is a versatile meat that can be cooked in a variety of ways. Here are some of the most common methods:

Stir-frying

Stir-frying is a great way to cook chicken quickly and easily. The ideal cuts for stir-frying are breasts or thigh fillets. Cut the meat into thin slices, heat a wok over high heat with a little vegetable oil, and stir-fry the chicken in small batches for 1-2 minutes until golden brown and cooked through.

Pan-frying

For pan-frying, use chicken breast, tenderloins, or thigh fillets. Heat a frying pan to medium heat, add oil, and cook the chicken for 7-8 minutes, turning it over until browned and cooked through.

Char-grilling or barbecuing

Char-grilling or barbecuing is perfect for chicken breasts, tenderloins, or thigh fillets. You can also flatten the chicken before grilling to add colour and flavour and then finish it in the oven.

Baking

Baking is best for wings, drumsticks, chicken thigh cutlets, and whole chickens. These cuts take longer to cook through because they have a bone in the centre. Baking ensures even cooking and gently cooks the skin.

Roasting

Roasting a whole chicken is a classic comfort food. There is no one right way to prepare it, but seasoning is a must. Some popular spices and aromatics include rosemary, lemon, garlic, paprika, salt, and pepper. The cooking temperature can vary depending on your desired doneness, with lower temperatures yielding softer, more tender meat and higher temperatures resulting in a crispy crust. Ensure the meat reaches an internal temperature of 165°F to guarantee food safety.

Braising

Braising is a combination of two cooking methods: searing the meat to bring out flavours and then finishing it in a broth or wine over low heat. This technique results in melt-in-your-mouth, fall-off-the-bone chicken.

These are just a few popular ways to cook chicken, and each method can be adjusted to suit your preferences and the dish you're preparing.

Serving suggestions

Chicken salad is a versatile dish that can be served in a variety of ways, especially if you're following a keto diet. Here are some serving suggestions to get you started:

Lettuce Wraps

Create a fresh and crunchy vessel for your chicken salad by using large lettuce leaves such as romaine hearts or butter lettuce. Simply spoon your desired amount of chicken salad onto a lettuce leaf and wrap it up. This option is not only keto-friendly but also gluten-free.

Salad Topping

Chicken salad can also be served as a topping for a bed of mixed greens. Try it on a base of spring mix, spinach, arugula, or romaine lettuce. For a more substantial meal, add other keto-friendly toppings such as cucumbers, red onions, and a keto-friendly dressing.

Keto Bread

Although traditional bread is not keto-friendly, there are some low-carb bread options available. Look for brands that offer lower carb content, usually around 6 net carbs per slice. You can use this bread to make a chicken salad sandwich or toast it to serve as an open-faced sandwich.

Keto Crackers and Chips

For a crunchy and convenient option, serve your chicken salad with keto-friendly crackers or tortilla chips. You can find recipes for keto crackers made with almond flour or cheese, or simply enjoy your chicken salad with store-bought keto-friendly options.

Stuffed Vegetables

Get creative and stuff your chicken salad into halved avocados, bell peppers, cucumber cups, or celery stalks. This option not only adds more vegetables to your meal but also creates a colourful and impressive presentation.

Customise Your Chicken Salad

Remember, you can always customise your chicken salad by adding extra ingredients such as bacon, different herbs and spices, or even substitutions like tuna or egg salad. Get creative and experiment with different combinations to find your favourite variation.

Frequently asked questions