Keto Chicken Salad: Zoe's Recipe Review

Chicken salad is a versatile dish that can be enjoyed in various ways, from sandwiches to wraps and even on its own. It's a popular choice for picnics, family gatherings, or a quick meal. One notable version of this dish is Zoe's Chicken Salad, which has gained a following for its delicious taste and ease of preparation. But is this dish suitable for those following a keto diet?

Zoe's Kitchen Chicken Salad recipe

Chicken salad is a versatile dish that can be enjoyed as a sandwich, wrap, or on its own. It's a staple for picnics, family gatherings, or a quick and easy lunch or dinner. One popular version of this dish is Zoe's Kitchen Chicken Salad, which you can easily make at home. Here's a recipe inspired by Zoe's Kitchen Chicken Salad for you to try!

Ingredients:

• 3 cups shredded cooked chicken breast (you can use leftover rotisserie chicken or chicken thighs)
• 1/4 cup diced celery (you can substitute with red onion or leave it out)
• 3/4 cup mayonnaise (preferably FODMAP-safe, but you can use your favourite variety)
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper

Optional Add-Ins:

• Hard-boiled eggs
• Diced dill pickle
• Diced onion
• Grapes
• Pecans
• Dried cranberries

Instructions:

• In a large mixing bowl, combine the shredded chicken, diced celery, mayonnaise, salt, and pepper.
• Mix until all the ingredients are well coated.
• Serve immediately, or chill in the refrigerator until ready to serve.
• Enjoy as a sandwich, with crackers, or on a bed of mixed greens.

Tips:

• Before mixing, chill the chicken so it's ready to serve.
• Store the chicken salad in an airtight container in the refrigerator for up to a week.
• Give leftover salad a quick stir before serving.
• It's not recommended to freeze the chicken salad. Instead, cook and shred the chicken, then freeze it and pull it out when you're ready to make the recipe.

Zoe's Kitchen Chicken Salad is a delicious and healthy option that you can easily make at home. It's perfect for meal prep, as you can make a batch ahead of time and enjoy it for lunch throughout the week.

Macros and nutrition facts

A keto diet is a low-carb, high-fat diet. It typically includes meat, eggs, butter, and cheese. Chicken salad can be keto-friendly, depending on the ingredients used and the quantities consumed.

Zoe's Chicken Salad is a versatile dish that can be adapted to suit keto requirements. Here are the macros and nutrition facts for a keto-friendly version of Zoe's Chicken Salad:

Macros:

• Fat: 44g (including mayonnaise)
• Carbohydrates: 1g
• Protein: 25g

Nutrition Facts:

• Calories: 505kcal
• Cholesterol: 113mg
• Sodium: 471mg

To make this chicken salad more keto-friendly, consider the following:

• Use full-fat mayonnaise, avocado oil, or Greek yogurt instead of low-fat options.
• Choose chicken breast or thigh meat, ensuring it is shredded or cubed into bite-sized pieces.
• Include celery, diced red onion, or other low-carb vegetables for added crunch and texture.
• Add almonds, walnuts, or other nuts for a boost of healthy fats and crunch.
• Season with salt and pepper to taste.

You can also serve Zoe's Chicken Salad in a keto-friendly manner:

• Enjoy it as a sandwich filling with keto-friendly bread or in a lettuce wrap.
• Serve it with keto crackers, keto tortilla chips, or low-carb vegetables for dipping.
• Pair it with a side of mixed greens or other low-carb vegetables.

Remember, when following a keto diet, it's important to monitor your macros and adjust your ingredient quantities as needed to stay within your desired ranges.

Keto-friendly ingredients

A ketogenic diet is a low-carb, high-fat restrictive diet that offers many health benefits. It is a popular diet that has been embraced by the market, with many keto-friendly products available.

• Almond flour: A magical keto staple that allows for low-carb, keto-friendly dessert options and modified versions of bread, bagels, and tortillas.
• Unsweetened almond milk: Perfect for making mind-blowingly good smoothies and breakfasts while keeping your oath to the Keto society.
• Avocados: Healthy substitutes for many unhealthy foods (like mayonnaise). Avocado ice cream should be a thing, even if you don't care about carbs or macros!
• Bulletproof coffee: A blend of coffee and healthy fats, including grass-fed butter and MCT. Prevents hunger and provides more energy and mental focus, especially if you tend to skip breakfast.
• Chaffles (cheese + waffles): You can make them savoury or sweet, and the simple two-ingredient recipe is mind-blowing!
• Chia seeds: Classified as a superfood, packed with omega-3, fibre, iron, and calcium. A popular Keto-friendly breakfast option is chia pudding.
• Cloud bread: A fluffy, high-protein bread alternative when you are tired of using lettuce for hamburger buns.
• Coconut flour: Another type of gluten-free flour that makes baking possible for low-carb enthusiasts and those with gluten allergies.
• Erythritol: A keto-friendly sugar substitute with no calories, doesn't cause blood sugar spikes, and is 70% as sweet as regular sugar. It's also heat-stable, so you can bake with it.
• Fat bombs: A type of high-fat delicious snack that provides healthy calories and a boost of energy. They can be sweet or savoury, and can even replace a meal.

These are just a few examples of keto-friendly ingredients that can help you create delicious and nutritious meals while following a ketogenic diet.

Preparation and cooking time

Zoe's Chicken Salad is a quick and easy dish to prepare, perfect for a simple lunch or dinner. The preparation and cooking time can vary depending on the recipe and the method you choose to cook the chicken. Here is a step-by-step guide on how to make Zoe's Chicken Salad, with tips on preparation and cooking time:

Step 1: Gather Your Ingredients

For Zoe's Chicken Salad, you will need the following ingredients:

• Chicken breasts (or thighs)
• Celery
• Mayonnaise
• Salt
• Pepper
• Optional: Diced red onion, grapes, pecans, dried cranberries, or other desired add-ins

Step 2: Cook the Chicken

There are several ways to cook the chicken for your salad. You can choose to bake, boil, or use an Instant Pot, grill pan, air fryer, or oven-safe skillet. Here are some estimated cooking times for each method:

• Baking chicken breasts: 20-30 minutes at 350°F
• Boiling chicken breasts: 10-12 minutes on medium heat
• Instant Pot chicken breasts: 10-12 minutes on high pressure
• Grill pan, air fryer, or oven-safe skillet chicken breasts: 15-20 minutes on medium heat

Step 3: Shred and Chop the Ingredients

Once your chicken is cooked, let it cool down before shredding it into small pieces. You will need about 3 cups of shredded chicken for the salad.

While the chicken is cooling, you can chop the celery into a fine dice. You will need about 1/4 cup of diced celery.

Step 4: Combine and Mix

In a large mixing bowl, combine the shredded chicken, diced celery, and mayonnaise. Add in salt and pepper to taste. You can also add in any optional ingredients you have chosen, such as diced red onion, grapes, pecans, or dried cranberries.

Mix all the ingredients until they are well combined and coated with mayonnaise.

Step 5: Serve or Chill

You can choose to serve the chicken salad immediately or chill it in the refrigerator until serving. Zoe's Chicken Salad can be served in a variety of ways:

• As a sandwich on bread
• With crackers or pita chips
• In a wrap or keto tortilla
• On a bed of mixed greens or romaine lettuce
• As a dip with keto crackers or tortilla chips

Total Preparation and Cooking Time

The total preparation and cooking time for Zoe's Chicken Salad will depend on the method you choose to cook the chicken. Here are the estimated times for each step:

• Cooking the chicken: 10-30 minutes
• Cooling, shredding, and chopping: 10-15 minutes
• Combining and mixing: 5-10 minutes
• Chilling (optional): 2 hours or overnight

So, the total preparation and cooking time for Zoe's Chicken Salad can range from as little as 30 minutes to a few hours, depending on your preferred level of preparation and chilling time.

Serving suggestions

There are many ways to serve a keto chicken salad, and it is a very versatile dish. Here are some ideas for serving suggestions:

As a Sandwich or Wrap

You can use keto-friendly bread to make a sandwich, or use a lettuce wrap or keto tortillas for a lighter option. This is a great way to make the salad more portable and easier to eat on the go.

With Crackers or Chips

For a crunchy texture, serve the chicken salad with keto crackers or tortilla chips. This option is perfect for dipping and makes a great snack or light meal.

On a Bed of Greens

Pile the chicken salad on a bed of shredded romaine lettuce, and add some cucumbers, red onion, and keto ranch dressing. This option adds some extra vegetables to your meal and makes it more filling.

As a Dip

The chicken salad can also be served as a dip with keto-friendly dippers such as celery sticks, bell pepper slices, or pita chips. This option is perfect for sharing and makes a great appetizer or snack.

With Fruit

While fruit contains carbohydrates, a small amount of grapes or berries can add some sweetness to your chicken salad without significantly increasing the carb content. You can also serve the salad with a side of fruit, such as berries or melon balls.

With Vegetables

Add some extra vegetables to your chicken salad, such as diced celery, cucumber, or carrots. This option will boost the nutritional content of your meal and add some extra crunch.

Frequently asked questions