This easy Keto Chicken Salad is the perfect low-carb meal prep recipe! It's a versatile dish that can be enjoyed in many ways, making it a great option for lunch, picnics, potlucks, and even a light dinner. Here's how to make this delicious and healthy meal, along with some tips and variations to keep things interesting.
Why You'll Love Keto Chicken Salad Lettuce Wraps
- Quick and Easy: The best thing about chicken salad is how easy it is to make! You can have this meal ready in minutes.
- Perfect for Meal Prep: Make a big batch and enjoy it all week without getting bored. The chicken salad keeps well in the refrigerator for a few days, allowing you to complete some steps ahead of time.
- Versatile: There are SO many ways to enjoy chicken salad! Serve it in lettuce wraps, tortillas, or sandwiches.
- Healthy and Nutritious: Packed with protein, healthy fats, and essential nutrients, these lettuce wraps are a guilt-free way to satisfy your cravings.
- Customizable: Feel free to throw in any other veggies you have on hand or adjust the toppings to your liking.
Ingredients You'll Need
Here’s a quick overview of what you’ll need:
- Chicken: Cooked and shredded chicken is the star of the show. You can use rotisserie chicken, baked chicken breasts, or any leftover chicken you have on hand.
- Mayonnaise: The base of the creamy dressing. Avocado mayo is a great option for added health benefits.
- Greek Yogurt: A healthier alternative to mayonnaise, adding creaminess with fewer calories.
- Red Onion: Finely chopped for a bit of bite and flavor.
- Bacon: Cooked and crumbled for a smoky, savory crunch.
- Avocado: Sliced or diced for healthy fats and creaminess.
- Lettuce: Romaine lettuce leaves are ideal for sturdy and refreshing wraps. Bibb or butter lettuce can also be used, especially for appetizers.
- Seasonings: Salt, pepper, garlic powder, celery salt, Dijon mustard, lemon juice, and fresh herbs to taste.
Step-by-Step Instructions
1. Prepare the Chicken
- Bake Chicken: Preheat oven to 350°F (175°C). Place 1 pound of chicken breasts on a sheet pan lined with parchment paper. Sprinkle with 1/2 teaspoon of garlic powder and salt and pepper to taste. Bake for approximately 25-30 minutes, or until the internal temperature reaches 165°F (74°C). Cool and shred with a fork.
- Rotisserie Chicken: This is a super easy shortcut! Shred the meat and set aside.
- Instant Pot or Slow Cooker: Use your favorite method to make shredded chicken.
2. Cook the Bacon
- Place 2 slices of bacon on a parchment paper-lined sheet pan and bake for approximately 20 minutes, or until crispy. Cool and crumble.
- Alternatively, cook bacon in the microwave for 30 seconds to crisp it up.
3. Chop the Vegetables and Herbs
- Finely chop 1/2 red onion.
- Wash and separate leaves from 1 head of romaine lettuce. Dry the leaves thoroughly to prevent sogginess.
- Slice or dice avocado. Toss with lime or lemon juice, salt, and pepper to prevent browning and enhance flavor.
- Chop fresh herbs like dill, green onions, or parsley.
4. Make the Chicken Salad
- In a large mixing bowl, combine the shredded chicken, chopped red onion, mayonnaise, Greek yogurt, crumbled bacon, celery salt, Dijon mustard, lemon juice (if serving immediately), salt, and pepper to taste.
- Mix well until all ingredients are thoroughly incorporated.
- Let the chicken salad chill in the fridge for at least 20 minutes to allow the flavors to meld and the onions to rehydrate.
5. Assemble the Lettuce Wraps
- Lay out the romaine lettuce leaves. Stack two leaves together to ensure they are sturdy enough to hold the filling.
- Top each lettuce leaf with approximately 1/4 cup of chicken salad.
- Add avocado slices, chopped tomatoes, and any other desired toppings.
- Roll up and enjoy immediately!
Variations and Topping Ideas
The bacon gives tons of flavor to this recipe, but you can also add:
- Dried Fruit: Cranberries or chopped apricots.
- Fresh Fruit: Chopped apples or grapes.
- Toasted Nuts: Pecans, almonds, or sunflower seeds for a subtle crunch.
- Fresh Herbs: Get creative with fresh herbs like dill, parsley, or cilantro.
- Spices: Experiment with different spices to add a unique twist.
- Cheese: Crumbled blue cheese or feta cheese.
Tips for Keeping it Keto
- Watch out for hidden carbs: Some store-bought chicken salads may have hidden carbs, especially in specialty flavors that include dried fruit or sugar-filled condiments.
- Make your own hoisin sauce: Store-bought hoisin sauce is often high in sugar. Making your own allows you to control the ingredients and use a zero-calorie sweetener like Monkfruit.
- Omit or substitute high-carb ingredients: Water chestnuts, for example, are a bit high in carbs. You can omit them or replace them with peanuts for a similar crunch.
- Use low-carb alternatives: Instead of traditional mayonnaise, opt for avocado mayo or Greek yogurt.
Serving Suggestions
- As a Snack: These chicken salad lettuce wraps are a great Whole30 lunch option.
- With a Side Salad: Add a scoop of this salad to a Simple Arugula Salad.
- With a Chilled Soup: Pair with a refreshing chilled soup like gazpacho.
- With Fresh Fruit: Serve with a side of fresh fruit such as sliced watermelon or a minted fruit salad.
- With a Green Salad: If you serve chicken salad in tortilla wraps or sandwiches instead, try serving with a simple green salad.
- As Part of a Lunch Spread: These are so lovely to serve as part of a lunch spread for company.
How to Store Leftovers
- Chicken Salad: Chicken salad will keep in an airtight container in the fridge for up to 5 days.
- Filling Only: Store leftovers in the fridge for up to 1 week.
- Freezing: Technically, chicken salad can be frozen, but mayonnaise can sometimes separate in the freezing/thawing process, which would change the taste and texture. If freezing the filling only, store it in a freezer-safe container for up to 3 months. Thaw before reheating.
- Lettuce Wraps: If making lettuce wraps, do not pre-make them. You'll want to make them and serve them immediately; otherwise, they'll get soggy.
- Avocado: Keep those diced avocados portioned in small containers to prevent unwanted browning.
Health Benefits of Ingredients
- Avocado: Loaded with nutrients like potassium, folate, and healthy fats, avocados are good for your heart, your eye health, and even your mood.
- Red Onion: Onions in general are super healthy as they're full of antioxidants, B Vitamins, and potassium.
Variations on Lettuce Wrap Recipes
- PF Chang’s Chicken Lettuce Wraps: For a keto-friendly version of this classic, use ground chicken, homemade hoisin sauce, water chestnuts, green onions, and your choice of lettuce. Be sure to use a zero-calorie sweetener in the hoisin sauce to keep it low-carb.
- BLTA Chicken Salad Lettuce Wraps: Add diced avocado, juicy tomatoes, and smoky bacon to your chicken salad for a fun twist on the classic BLT.
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