Introduction

Chicken salad is a timeless dish that is versatile, satisfying, and easy to prepare. However, when you’re following a ketogenic diet, it’s essential to keep things low in carbs while maximizing healthy fats and proteins. Our Keto Chicken Salad recipe is designed to be creamy, flavorful, and nutrient-dense, making it a perfect meal or snack for those on a low-carb or keto lifestyle.

This version of chicken salad is made with high-quality ingredients like chicken breast, avocado, and mayonnaise, providing a balanced and delicious option that keeps your carbohydrate intake low while satisfying your hunger and cravings. Whether you’re preparing it for a meal prep, picnic, or a simple lunch, this keto-friendly chicken salad will quickly become a staple in your meal rotation.

In this guide, we will take you through the complete recipe, ingredient list, step-by-step instructions, nutritional breakdown, and Weight Watchers (WW) SmartPoints. By the end of this post, you’ll be able to prepare a keto chicken salad that’s not only delicious but also fits perfectly within your dietary goals.

Ingredients (Serves 4)

For this Keto Chicken Salad, we will use fresh, whole ingredients that provide plenty of protein, healthy fats, and fiber. Here’s everything you need to create this dish:

For the Chicken:

  • 2 large boneless, skinless chicken breasts (approximately 1 pound or 450g)
  • 1 teaspoon olive oil (for cooking)
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon smoked paprika (optional, for added depth)
  • Salt and pepper to taste

For the Salad:

  • 1 large avocado (peeled, pitted, and diced)
  • 1/2 cup celery (diced, adds a crunchy texture)
  • 1/4 cup red onion (finely diced, adds a zesty bite)
  • 1/4 cup fresh parsley (chopped, for a pop of color and flavor)
  • 1/4 cup sliced almonds (optional, for added crunch)

For the Dressing:

  • 1/2 cup mayonnaise (preferably avocado oil-based or homemade for a healthier option)
  • 2 tablespoons Dijon mustard (adds a tangy, sharp flavor)
  • 1 tablespoon apple cider vinegar (balances the richness of the mayo)
  • 1 tablespoon lemon juice (for a fresh citrusy kick)
  • Salt and pepper to taste

Instructions

Step 1: Cook the Chicken

Start by cooking the chicken breasts. You can cook them on the stovetop, grill, or bake them, depending on your preference. We recommend pan-searing them for a crispy exterior while keeping them juicy on the inside.

  1. Preheat a skillet over medium heat. Add 1 teaspoon of olive oil to the pan.
  2. Season the chicken breasts with 1/2 teaspoon of garlic powder, 1/2 teaspoon of onion powder, and 1/4 teaspoon of smoked paprika (if using). Season with salt and pepper to taste.
  3. Once the skillet is hot, place the chicken breasts in the pan and cook for about 6-7 minutes per side, until golden brown and cooked through. The internal temperature of the chicken should reach 165°F (75°C).
  4. After cooking, remove the chicken from the pan and allow it to rest for 5 minutes before slicing it into bite-sized pieces or shredding it with a fork. Shredding the chicken will give the salad a nice texture, but chopping it into cubes is also fine.

Step 2: Prepare the Salad Ingredients

While the chicken is cooling, you can prepare the rest of the ingredients. This will ensure that everything is ready when it’s time to mix the salad.

  1. Dice the avocado into small cubes and set aside. The creamy texture of the avocado will add richness to the salad and complement the chicken perfectly.
  2. Chop the celery into small pieces. Celery provides a crisp, refreshing crunch that balances the creaminess of the mayo and avocado.
  3. Finely chop the red onion. Red onion gives a mild, tangy flavor that adds a bit of bite without overpowering the dish.
  4. Chop the parsley to your desired consistency. Fresh parsley not only adds flavor but also brightens up the dish with a burst of color.
  5. If you’re adding nuts, slice the almonds thinly to ensure an even distribution throughout the salad.

Step 3: Make the Dressing

The dressing for this keto chicken salad is tangy, creamy, and full of flavor. It’s made with just a few simple ingredients that you likely already have in your pantry.

  1. In a medium bowl, combine 1/2 cup of mayonnaise, 2 tablespoons of Dijon mustard, and 1 tablespoon of apple cider vinegar.
  2. Add 1 tablespoon of lemon juice for extra brightness and acidity.
  3. Whisk everything together until smooth and well-combined. Taste the dressing and adjust the seasoning with salt and pepper according to your preference. If you’d like a more tangy dressing, add a bit more lemon juice or vinegar.

Step 4: Combine the Salad

Now that all the components are ready, it’s time to combine everything into one delicious, keto-friendly chicken salad.

  1. In a large mixing bowl, add the shredded chicken, diced avocado, celery, red onion, and parsley.
  2. Pour the prepared dressing over the chicken mixture and toss gently to combine. Be careful not to mash the avocado too much as you mix—it should remain in chunks to provide a creamy texture.
  3. If you like a bit of crunch in your salad, sprinkle sliced almonds over the top and gently mix them in. The almonds will give the salad an extra layer of texture and flavor.

Step 5: Serve and Enjoy

Once the salad is well-combined, you can serve it immediately or refrigerate it for a few hours to allow the flavors to meld together. The salad can be served on a bed of leafy greens, in a low-carb wrap, or simply enjoyed as is.

  • Serve with fresh leafy greens like spinach or romaine for a low-carb base.
  • Scoop the chicken salad into lettuce leaves for a low-carb wrap alternative, using butter lettuce or iceberg lettuce for the best crunch.

This recipe makes approximately 4 servings, so you can divide it into portions and enjoy it throughout the week. The salad will last up to 3 days in the refrigerator, making it perfect for meal prep.

Nutritional Information (Per Serving)

This Keto Chicken Salad is a nutrient-dense, low-carb meal that is rich in protein, healthy fats, and fiber, making it a great choice for anyone following a ketogenic or low-carb diet. Here’s the approximate nutritional breakdown for one serving (1/4 of the salad):

  • Calories: 410 kcal
  • Protein: 34g
  • Fat: 28g
    • Saturated fat: 5g
  • Carbohydrates: 7g
    • Fiber: 4g
    • Net Carbs: 3g
  • Sodium: 450mg
  • Cholesterol: 75mg
  • Sugar: 2g
  • Calcium: 45mg
  • Iron: 2mg

Weight Watchers SmartPoints

For those following the Weight Watchers (WW) program, this Keto Chicken Salad offers a great way to enjoy a low-carb, high-protein meal without breaking your points. Here’s the approximate SmartPoints breakdown per serving:

  • SmartPoints (Green): 8 points
  • SmartPoints (Blue): 6 points
  • SmartPoints (Purple): 5 points

Tips for Success

  1. Use Rotisserie Chicken: For a quicker meal, use rotisserie chicken. Simply shred the chicken, removing the skin and bones, and follow the recipe as instructed. This saves time without sacrificing flavor.
  2. Customize the Veggies: Feel free to add or swap vegetables based on your preferences. You can include cucumbers, cherry tomatoes, or bell peppers for extra crunch and freshness.
  3. Make it Dairy-Free: If you need a dairy-free version, ensure you’re using a dairy-free mayonnaise alternative. There are plenty of store-bought options or you can make your own using avocado oil.
  4. Add Extra Flavor with Herbs: Fresh herbs like basil or cilantro can elevate the flavor of your chicken salad. Experiment with different herbs to create your unique spin on the recipe.
  5. Meal Prep Friendly: This keto chicken salad is perfect for meal prep. Make a large batch and divide it into individual containers for quick, grab-and-go meals throughout the week.

Why You’ll Love This Keto Chicken Salad

  • Low in Carbs: With only 3g of net carbs per serving, this salad is ideal for anyone following a low-carb or ketogenic lifestyle.
  • High in Protein: The chicken provides a substantial amount of lean protein, keeping you full and satisfied for longer.
  • Rich in Healthy Fats: The addition of avocado and mayo ensures that this salad has a good balance of healthy fats, which are essential on a keto diet.
  • Quick and Easy: This recipe requires minimal prep time and is perfect for busy days when you need a quick, nutritious meal.

Conclusion

This Keto Chicken Salad is a satisfying and nutritious meal that’s perfect for anyone on a low-carb, ketogenic, or Weight Watchers diet. Packed with protein, healthy fats, and fiber, this salad will keep you full and energized without compromising on taste. Whether you’re looking for a quick lunch, meal prep option, or something to enjoy as a snack, this recipe fits the bill. Customize it with your favorite ingredients and enjoy a flavorful, low-carb dish that aligns with your health goals.

Make it today, and you’ll have a delicious, keto-approved chicken salad that’s sure to become a staple in your meal rotation!