Keto Chicken Salad Recipe: A Delicious and Easy Low-Carb Lunch

Keto chicken salad is a versatile and satisfying dish that's perfect for a quick lunch, light dinner, or even a potluck contribution. This article explores various aspects of keto chicken salad, providing recipes, variations, and serving suggestions to cater to different preferences and dietary needs. It is family-friendly and tastes just like a classic chicken salad since all the ingredients are naturally low in carbs anyway.

What is Keto Chicken Salad?

Keto chicken salad is a low-carbohydrate adaptation of the traditional chicken salad, designed to fit into a ketogenic diet. The primary difference lies in omitting high-carb ingredients like bread and certain fruits, and focusing on healthy fats and protein. This makes it a filling and nutritious option for those following a keto lifestyle.

Core Ingredients for Keto Chicken Salad

The foundation of any keto chicken salad lies in a few key ingredients:

• Shredded Cooked Chicken: This is the protein base. Chicken breasts or thighs work well, and leftover roasted chicken or rotisserie chicken are convenient options. Two rotisserie chicken breasts typically yield about 3 to 4 cups of cubed chicken.
• Mayonnaise: This provides the creamy texture. Ideally, choose a mayonnaise made with avocado oil or olive oil for a healthier fat source.
• Vegetables and Herbs: Celery, green onions (scallions), and parsley add flavor and crunch.
• Seasonings: Garlic powder, lemon juice, mustard, salt, and pepper enhance the overall taste.

Basic Keto Chicken Salad Recipe

This recipe provides a simple and delicious base for your keto chicken salad.

Ingredients:

• 2-3 cups shredded cooked chicken
• ½ cup mayonnaise (avocado oil or olive oil based)
• ¼ cup finely chopped celery
• 2 tablespoons chopped green onions (scallions)
• 2 tablespoons chopped parsley
• 1 teaspoon garlic powder (or 1 finely chopped garlic clove)
• 1 tablespoon lemon juice
• 1 teaspoon mustard
• Salt and pepper to taste

Instructions:

1. Prepare the Dressing: In a large mixing bowl, stir together the mayonnaise, garlic powder, lemon juice, mustard, salt, and pepper.
2. Add Vegetables and Herbs: Mix in the chopped parsley, scallions, and celery. Chop the celery finely by slicing the stalk lengthways a few times, then chopping it into very small cubes.
3. Incorporate the Chicken: Fold in the shredded chicken. Option to cut into small cubes.
4. Chill: Prepare the salad at least 20 minutes before serving and chill it in the fridge. This allows the flavors to meld together, improving the taste.

Variations and Additions

One of the best aspects of keto chicken salad is its versatility. Here are some ideas to customize your salad:

Read also: Easy Low-Carb Cheese Crackers

• Coronation Chicken: Omit the mustard and parsley. Add 2 teaspoons mild curry powder and a pinch of cinnamon plus 2-3 sun-dried tomatoes instead of the traditional mango chutney for sweetness.
• Soft and Creamy: Omit the celery and add chopped hard-boiled eggs or avocado.
• Crunchy: Add chopped bacon, pickles, or nuts such as pecans, almonds, or walnuts. For added crunch and naturally sweet vegetables, herbs, and crunchy pecans.
• Spice it up: Add smoked paprika, sage.

Serving Suggestions

Enjoy your keto chicken salad in various ways:

• Lettuce Wraps: Use romaine hearts or butter lettuce for a low-carb, crunchy alternative to bread.
• Cucumber Slices: Cut a cucumber into 1/4-inch thick rounds and spoon the chicken salad on top.
• Low Carb Bread or Crackers: If you're not strictly keto, opt for lower carb bread options.
• Stuffed Vegetables: Use the chicken salad to fill tomatoes or bell peppers.

Making it Healthier

Here are some ways to make your keto chicken salad even healthier:

• Swap Mayo for Greek Yogurt: To reduce the fat content, substitute half of the mayonnaise with Greek yogurt. In a small bowl add yogurt, mayo, mustard, sage, smoked paprika, garlic powder, lemon juice, salt, and pepper.
• Choose Healthy Fats: Use avocado oil or olive oil-based mayonnaise.
• Add More Vegetables: Incorporate other low-carb vegetables like bell peppers for added nutrients and crunch.

Addressing Common Concerns

• Carb Count: As written, this recipe is low carb, but not 100 percent keto. Be mindful of ingredients like Dijon mustard, which may contain wine and increase the carb count. Substitute yellow mustard if needed.
• Freezing: Freezing is not recommended, as mayonnaise does not freeze well and can become watery upon thawing.

Chicken Preparation Methods

• Instant Pot: For tender chicken, cook chicken breasts or thighs in an Instant Pot with a cup of broth for 15 minutes on the poultry setting, followed by a full natural release.
• Oven Roasting: Preheat your oven to 425ºF. Pound your chicken to an even thickness. Place on the baking sheet, drizzle with olive oil, salt and pepper. Roast for 20-25 minutes, until the chicken has an internal temperature of 165ºF. Rest until cool enough to handle. When the chicken is cool enough to handle, break it into large chunks and pulse in your food processor until finely chopped. Transfer the chopped chicken to a large mixing bowl.
• Stand Mixer Shredding: Cook your chicken breasts and then use the paddle attachment in your KitchenAid stand mixer to shred the cooked chicken. Any cooking method works for this, so just go with your favorite. You can boil, roast, grill, or pan sear your chicken breasts, then toss them in the stand mixer with the paddle attachment.

Storage Instructions

Keto chicken salad keeps well in an airtight container in the fridge for up to 3 days. Chicken salads make such a great meal prep for lunches, and get better the longer they sit. This recipe makes enough for 6 servings. I've had this chicken salad on day 5, and it is not soggy at all.

Why This Recipe Works

• Quick and Easy: The salad is ready to eat in only 10 minutes.
• Meal Prep Friendly: Prepare a double batch at the beginning of the week for multiple days of lunches.
• Customizable: Adapt the recipe to your liking with various additions and substitutions.

Traditional Chicken Salad Recipe

This Easy Chicken Salad Recipe is a healthier version of the traditional chicken salad we all love. Made with shredded chicken breasts, Greek yogurt, and grapes, it has the perfect balance of creamy + crunchy.

Ingredients:

• 2lb shredded chicken
• 1/2 cup Greek Yogurt
• 1/4 cup Mayo
• 1/4 cup chopped grapes
• 1/4 cup chopped pecans
• 1/4 cup chopped celery
• 2 green onions, chopped
• 1 tbsp Dijon Mustard
• 1 tbsp lemon juice
• 1/2 tsp garlic powder
• 1/4 tsp smoked paprika
• 1/4 tsp dried sage
• Salt and pepper to taste

Instructions:

1. In a small bowl add yogurt, mayo, mustard, sage, smoked paprika, garlic powder, lemon juice, salt, and pepper.
2. Combine all ingredients. Stir the dressing into the chicken mixture until combined.
3. Cover and refrigerate or enjoy immediately.

Read also: Keto Calorie Counting: A Detailed Guide

Read also: Magnesium Supplements for Keto

tags: #keto #chicken #salad #recipe