This article explores various keto chicken salad recipes, offering options for those following a low-carb lifestyle. These recipes provide the flavor of traditional chicken salad while remaining keto-friendly.
Why Keto Chicken Salad?
Finding suitable options when following a keto diet can be difficult, especially when it comes to deli salads. Many store-bought chicken salads contain added sugars, which can be problematic for those adhering to strict low-carb meal plans. Creating your own keto chicken salad allows you to control the ingredients and ensure it aligns with your dietary needs.
Key Ingredients and Variations
The foundation of any keto chicken salad is, of course, chicken. Many recipes suggest using shredded chicken breast, either freshly cooked or from a rotisserie chicken for convenience. Other ingredients include celery for crunch, mayonnaise (making sure it is zero carbs), and seasonings.
Basic Keto Chicken Salad
- 3 cups chopped rotisserie chicken white meat (approximately 2 breasts)
- ½ cup chopped celery
Keto Dressing:
- ⅔ cup mayonnaise (zero carb)
- 1 tablespoon apple cider vinegar
- 1 teaspoon natural zero-calorie sweetener (stevia, monk fruit, or erythritol)
- ½ teaspoon salt-free seasoning
Instructions involve chopping the chicken and celery, dissolving the sweetener in apple cider vinegar, and mixing all ingredients.
Loaded Keto Chicken Salad
This variation adds cheese, bacon, and onions for a more flavorful experience.
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- Chicken (light or dark meat, shredded)
- Shredded cheddar cheese (or Colby, Gouda, Monterey Jack, or mozzarella)
- Cooked and crumbled bacon
- Chopped celery
- Green onions
Dressing:
- Keto mayonnaise (avocado oil mayo)
- Sour cream
- Keto brown sugar
- Dijon mustard
- Garlic powder
- Salt and pepper
Combine all ingredients in a bowl and mix well.
Whole30 + Keto Shredded Chicken Salad
This version focuses on simple ingredients and is compliant with both Whole30 and Keto diets.
- Shredded chicken
- Mayonnaise
- Chicken broth
- Lemon juice
- Salt and pepper
Mix all ingredients and adjust seasoning to taste.
Tips for Customization
One of the best things about chicken salad is how easy it is to customize. This recipe has pecans and grapes, but you can sub these ingredients or add in more according to your preferences. Really the options are endless!
- Nuts: Add chopped nuts for extra crunch and healthy fats.
- Sweetness: Incorporate a natural zero-calorie sweetener like stevia or erythritol to mimic the sweetness of traditional chicken salad.
- Herbs: Fresh herbs such as dill, parsley, rosemary, thyme, or basil can add brightness and flavor.
- Greek Yogurt: Some recipes suggest adding plain Greek yogurt for a healthier twist, but it's important to consider that mayo is more suitable for keto dieters.
Serving Suggestions
Keto chicken salad is versatile and can be enjoyed in various ways:
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- Lettuce Wraps: Serve the chicken salad in lettuce leaves for a low-carb alternative to sandwiches.
- Salads: Place the chicken salad on top of a bed of lettuce or spinach.
- Dips: Use raw vegetables, cheese whisps, pork rinds, or keto crackers for dipping.
- Low-Carb Bread: Make a traditional-style chicken salad sandwich using low-carb bread.
- Tortilla Wraps: Wrap a scoop of chicken salad in a low-carb tortilla with cheese and a pickle for a quick and easy lunch.
- Avocado: Stuff an avocado with keto chicken salad.
- Cauliflower Thins: Serve it on an Outer Aisle cauliflower thin
Storage Tips
- Fridge: Chicken salad will last for 5-7 days when stored in an airtight container and refrigerated.
- Freezer: Freezing is generally not recommended due to changes in texture upon thawing. However, if you choose to freeze it, place it in a freezer-safe bag, remove the air, and store for up to two months. Thaw in the refrigerator for 24 hours before serving.
Health and Nutritional Information
Keto chicken salad is a great option for those seeking a high-protein, low-carb meal. Each recipe's nutritional information will vary based on the ingredients used, so it's essential to check the labels and adjust accordingly. Pay close attention to the carbohydrate content of mayonnaise and any added sweeteners.
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