Chicken Salad Keto: Is Newks' Worth It?

Newk's Eatery offers a variety of keto-friendly options for those on a low-carb diet. While their menu can initially seem overwhelming, several customizations can be made to make their dishes suitable for a keto diet. Salads, in particular, can be easily modified to reduce carb intake, such as the Ahi Tuna Salad, which has just 6g net carbs when the Won Ton Strips are removed. Newk's soups also offer low-carb options, with the Broccoli Cheese Soup and Chicken Noodle Soup containing 11g net carbs in a cup serving size.

Nutritional value of Newk's chicken salad

Newk's chicken salad is a creamy, crunchy, and fruity delight. The salad is made with a combination of tender white chicken, pecans, grapes, celery, and onion. The chicken is seasoned with lemon juice, mayo, sugar, ground black pepper, salt, and seasoned salt. The salad is then placed in an airtight container and refrigerated for at least 30 minutes before serving.

According to MyNetDiary, a garden salad with chicken from Newk's Eatery has the following nutritional values:

• Calories: Not specified
• Total Fat: Not specified
• Saturated Fat: 2g
• Trans Fat: Not specified
• Cholesterol: Not specified
• Sodium: Not specified
• Total Carbohydrate: 0.5g
• Dietary Fiber: 0.1g
• Total Sugars: Not specified
• Added Sugars: Not specified
• Protein: Not specified
• Vitamin D: Not specified
• Calcium: Not specified
• Iron: Not specified
• Potassium: Not specified

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

A copycat recipe of Newk's chicken salad provides the following nutritional information:

• Calories: 505kcal
• Carbohydrates: 5g
• Protein: 25g
• Fat: 42g
• Saturated Fat: 6g
• Cholesterol: 91mg
• Sodium: 771mg
• Potassium: 511mg
• Fiber: 1g
• Sugar: 4g
• Vitamin A: 107IU
• Vitamin C: 3mg
• Calcium: 20mg
• Iron: 1mg

Keto-friendly ingredients

A ketogenic diet is a low-carb, high-fat restrictive diet that offers many health benefits. It is important to note that keto-friendly ingredients are nutrient-dense foods that are healthy sources of fat but also low in carbohydrates. Here are some keto-friendly ingredients to consider:

Vegetables

Although keto has a reputation for being meat-and-cheese-heavy, it can include a lot of vegetables. Vegetables that grow above the ground are generally considered keto-friendly. Dark leafy greens such as kale, spinach, and arugula are good options, as are Asian greens like bok choy and napa cabbage. Zucchini, cauliflower, and broccoli are also keto-friendly and can be used in a variety of ways.

Fruits

When it comes to fruits, it is best to limit intake to one serving per day to manage carbs. Acai berries are a good choice and can be enjoyed with heavy cream or full-fat plain yogurt. Avocados are another keto-friendly fruit, as they are high in healthy fats and can be used as a substitute for other foods like mayonnaise.

Proteins

All meat is keto-friendly, but those on a keto diet often opt for fattier cuts like pork belly, chicken thighs, and high-fat ground beef. Eggs and egg whites are also a great source of protein and can be used in a variety of dishes. For seafood options, fish such as trout, mackerel, and salmon are good choices, as are shellfish like shrimp and crabs.

Dairy and Dairy Substitutes

Dairy is a great way to add healthy fats to a keto diet. Hard and soft cheeses, such as Parmesan, cheddar, gouda, cream cheese, mascarpone, and brie, are all keto-friendly. For those who don't eat dairy, coconut products like coconut kefir and coconut cream are excellent alternatives.

Nuts and Seeds

Nuts and seeds are high in fat, protein, and taste, making them a great addition to a keto diet. Walnuts, coconut, and tahini (sesame seed paste) are good choices.

Sauces, Fats, and Oils

Sauces and oils can help increase the fat content of a keto meal while adding flavor. Butter (preferably grass-fed), flax seed oil, hemp oil, Worcestershire sauce, creamy salad dressings, and vinegar-based dressings are all keto-friendly options.

Beverages

While juice and soda are off-limits, there are other low-carb beverage options. Unsweetened plant-based milk, such as almond milk, is a good choice, as it is low in carbs and provides additional nutrients like calcium, vitamin D, and vitamin E. Tea flavored with ginger, turmeric, or cinnamon can also add variety to your beverage options while keeping you hydrated.

Cooking and Baking Ingredients

When it comes to cooking and baking on a keto diet, there are some specific ingredients that can be used. Celtic or Himalayan pink salt, dark chocolate (85% or higher), and almond flour (a low-carb baking ingredient) are all keto-friendly. Spices like smoked paprika are also a good way to add flavor to your meals without adding carbs.

How to make Newk's chicken salad

Newk's Chicken Salad is a delicious and easy-to-make meal, perfect for lunch or dinner. It combines tender white chicken, pecans, grapes, and more to create a delightful mix of flavours and textures. Here is a step-by-step guide on how to make this tasty dish.

Ingredients:

• 3 teaspoons of lemon juice
• 1/2 teaspoon of ground black pepper
• 1 teaspoon of seasoned salt
• 2.5 pounds of cooked white chicken
• 3/4 cup of chopped pecans
• 1/8 cup of diced red onion
• 3/4 cup of finely diced celery
• 1 cup of sliced red grapes
• Mayonnaise
• Sugar

Method:

• First, cook the chicken. Heat a sauté pan large enough to cook all the chicken in a single layer over medium-high heat. Season the chicken generously with salt and pepper on both sides. Add olive oil to the pan and place the chicken in it, cooking for exactly one minute.
• Turn the chicken over, reduce the heat to low, cover the pan, and cook for another 10 minutes. After the timer beeps, turn off the stove but keep the pan covered for an additional 10 minutes.
• Allow the chicken to cool, then place it in the fridge for at least an hour before making the salad. Once cooled, slice the chicken into small strips and then cut them into small pieces.
• In a medium-sized bowl, combine lemon juice, mayonnaise, ground black pepper, sugar, salt, and seasoned salt to make the dressing. Stir the dressing very well.
• Place the chicken, pecans, onion, and celery in a separate bowl. Add in the cooked chicken, chopped pecans, diced onion, and finely diced celery, stirring well.
• After the salad is well combined, gently fold in the sliced red grapes.
• Place the salad in an airtight container and refrigerate for at least 30 minutes before serving.

Enjoy your homemade Newk's Chicken Salad!

Serving suggestions

Newk's Eatery offers a variety of keto-friendly options that can be customised to fit a low-carb diet. While the restaurant does not specifically mention chicken salad, there are several ways to ensure your meal aligns with keto guidelines. Here are some serving suggestions to make your Newk's chicken salad more keto-friendly:

Salads

Salads are a great option for those on a keto diet as they typically consist of meat and vegetables, which are inherently low in carbohydrates. Newk's offers a range of salads that can be customised to reduce carb intake. For example, you could order the Ahi Tuna Salad without the Won Ton Strips (6g net carbs), the Black & Bleu Salad without grape tomatoes (6g net carbs), or the Shrimp and Avocado Salad without grape tomatoes (6g net carbs).

Soups

When ordering soups, it is important to be cautious. Cream-based soups tend to be keto-friendly due to their high-fat and low-carb content. However, broth-based soups can be higher in carbs. At Newk's, you can order the Broccoli Cheese Soup (11g net carbs), the Pepperjack and Crawfish Soup (11g net carbs), or the Spinach and Feta Soup (13g net carbs) in a cup size to reduce carb intake.

Customisations

To make your chicken salad more keto-friendly, consider customising it by removing any croutons, grape tomatoes, cucumbers, onions, or carrots. These ingredients can add unnecessary carbs to your meal. Additionally, be mindful of dressings and sauces, as they may contain hidden sugars. Opt for high-fat, low-carb options like olive oil or a simple vinaigrette.

Grab-N-Go Menu

Newk's Grab-N-Go menu offers high-protein and low-carb options, but be sure to avoid the wheatberry and croissant, which are high in carbs. This is a great option if you're looking for a quick, keto-friendly meal.

Remember, when in doubt, opt for simple ingredients and avoid sugary sauces and toppings. You can always add healthy fats and proteins at home to increase the keto-friendliness of your meal.

Storage and preparation tips

To store your chicken salad, cover it and keep it in an airtight container in the fridge. It should last for up to five days, but some sources suggest it can be stored for up to seven days.

You can also freeze chicken salad, but the texture may be affected, and it may become unappetising. If you do choose to freeze it, it should be used within two months and defrosted overnight in the fridge before serving.

It is recommended that you prepare chicken salad at least 30 minutes before serving to allow the flavours to develop, and some sources suggest that preparing it up to five hours in advance will allow the flavours to mesh well together.

Chicken salad is best served cold, so it is important to ensure that the chicken is cold before making the salad.

Frequently asked questions