Keto Cranberry Pecan Chicken Salad with Poppy Seed Dressing

Introduction

This Keto Cranberry Pecan Chicken Salad with Poppy Seed Dressing is a refreshing and savory salad packed with rich flavors. Perfect for anyone following a ketogenic diet, it combines tender chicken breast, sweet-tart cranberries, crunchy pecans, and a creamy, tangy poppy seed dressing that elevates the entire dish. This salad makes an excellent meal prep option for lunch, dinner, or even a light, satisfying snack.

Not only is this salad bursting with flavor and texture, but it is also low in carbs, gluten-free, and high in healthy fats and protein. It fits seamlessly into a low-carb, keto lifestyle, ensuring you stay full and satisfied without straying from your macros. The poppy seed dressing is homemade and adds a delightful tang and sweetness to balance the richness of the chicken and nuts.

In this recipe, we’ll guide you step-by-step through making the salad, discuss the nutritional benefits, and provide tips on how to customize it to suit your preferences. Let’s dive into making this mouthwatering, keto-friendly salad!

Ingredients

For the Salad:

  • 2 cups cooked chicken breast (shredded or diced) – Grilled, baked, or rotisserie chicken works well. Make sure it’s skinless for a leaner option.
  • 1/2 cup pecans (chopped) – Rich in healthy fats and adds a nice crunch.
  • 1/4 cup dried cranberries (unsweetened) – Opt for unsweetened dried cranberries to keep the carb count low. You can also use fresh cranberries if available.
  • 1/4 cup celery (chopped) – Adds a fresh, crisp bite to the salad.
  • 1/4 cup red onion (thinly sliced) – For a little bite and flavor contrast.
  • 1/4 cup feta cheese (crumbled) – Optional, but it adds a delicious creamy texture and flavor.
  • 4 cups mixed greens – A combination of spinach, arugula, and lettuce is perfect, but feel free to use your favorite greens.

For the Poppy Seed Dressing:

  • 1/4 cup mayonnaise (preferably avocado or olive oil-based) – Choose a healthy mayo without added sugars.
  • 2 tablespoons apple cider vinegar – For a tangy base.
  • 1 tablespoon Dijon mustard – Adds depth of flavor and tang.
  • 1 tablespoon erythritol or another keto-friendly sweetener – Sweetens the dressing without adding any carbs.
  • 1 tablespoon poppy seeds – Essential for the unique flavor of the dressing.
  • 1/4 teaspoon salt – To enhance the flavors.
  • 1/4 teaspoon black pepper – For seasoning.
  • 1 tablespoon water – To thin the dressing to the desired consistency.

Instructions

Step 1: Prepare the Chicken

Start by cooking your chicken breast. If you’re using raw chicken, season it with salt, pepper, and any spices you prefer (such as garlic powder, onion powder, or paprika). Bake the chicken at 375°F (190°C) for 20-25 minutes or until it reaches an internal temperature of 165°F (74°C). You can also grill or cook it on the stovetop for a quicker option.

Once the chicken is cooked, let it cool for a few minutes before shredding or chopping it into bite-sized pieces. This can be done in advance for easier meal prep.

Step 2: Make the Poppy Seed Dressing

In a medium-sized bowl, whisk together the mayonnaise, apple cider vinegar, Dijon mustard, and erythritol until smooth. Add the poppy seeds, salt, and black pepper. If the dressing is too thick, thin it out by adding a tablespoon of water at a time until it reaches the desired consistency. Taste the dressing and adjust the sweetness or tanginess by adding more erythritol or vinegar as needed.

Once the dressing is mixed, set it aside in the fridge to chill while you prepare the rest of the salad. Chilling the dressing enhances the flavor and allows the ingredients to meld together.

Step 3: Assemble the Salad

In a large salad bowl, combine the shredded or chopped chicken, chopped pecans, dried cranberries, celery, red onion, and feta cheese (if using). Toss gently to combine all the ingredients. The combination of flavors, from the rich chicken and crunchy nuts to the sweet cranberries and tangy onion, creates a balanced and satisfying dish.

Step 4: Dress the Salad

Drizzle the poppy seed dressing over the salad and toss gently to coat all the ingredients. Be careful not to overdress the salad—start with a small amount and add more if needed. The dressing should enhance the flavors without overwhelming the salad.

Step 5: Serve

Serve the salad immediately on a bed of mixed greens. If you prefer, you can also toss the greens directly into the salad mix for a more uniform presentation. Enjoy it as a light, refreshing meal, or pair it with a low-carb side like roasted vegetables or cauliflower rice.

Step 6: Optional Garnishes

If you want to elevate the dish further, consider adding extra pecans on top for more crunch, or garnish with fresh herbs like parsley or chives. A sprinkle of parmesan cheese could also enhance the savory flavor profile.

Nutritional Information (Per Serving, Serves 4)

  • Calories: 370
  • Fat: 27g
  • Carbs: 8g
  • Fiber: 3g
  • Net Carbs: 5g
  • Protein: 30g
  • Sodium: 320mg
  • Cholesterol: 75mg

Please note that nutritional values are approximate and can vary depending on specific ingredients used.

Keto-Friendly & Low-Carb Benefits

  • High in Healthy Fats: The pecans and mayonnaise in the dressing provide a significant source of healthy fats, which are crucial on a keto diet. These fats help keep you full and provide energy, while keeping your macros in check.
  • Low in Carbs: This salad is low in carbs, with only 5g net carbs per serving. The inclusion of unsweetened cranberries and a keto-friendly dressing ensures that the carb count remains low without compromising on flavor.
  • High Protein: The chicken in this salad is a great source of lean protein, which supports muscle maintenance and keeps you satisfied. Protein is an essential component of any keto meal to maintain metabolic balance.
  • Gluten-Free: This salad is naturally gluten-free, making it a great option for those with gluten sensitivities or those following a gluten-free diet.
  • Fiber-Rich: The pecans, celery, and dried cranberries provide a good source of fiber, which supports digestion and helps maintain blood sugar levels.

Helpful Tips and Variations

  1. Swap the Nuts: If you prefer a different nut, you can easily swap the pecans for walnuts, almonds, or macadamia nuts. Just keep in mind that the carb content may vary slightly depending on the nut you choose.
  2. Make It Dairy-Free: For a dairy-free version, skip the feta cheese and opt for a non-dairy alternative or simply omit it. You can also use a dairy-free mayonnaise to keep the dressing in line with your dietary needs.
  3. Add Avocado: For an extra boost of healthy fats, add sliced avocado to the salad. The creamy texture complements the crunch of the nuts and the freshness of the chicken.
  4. Meal Prep: This salad is perfect for meal prep. You can prepare the chicken, dressing, and salad components ahead of time and store them in separate containers. When you’re ready to eat, just assemble and dress the salad.
  5. Use Fresh Cranberries: If fresh cranberries are available, you can use them instead of dried cranberries for an even lower-carb option. Just chop them into small pieces, as fresh cranberries can be tart.

Conclusion

The Keto Cranberry Pecan Chicken Salad with Poppy Seed Dressing is a perfect meal for anyone on a keto or low-carb diet. It’s satisfying, nutritious, and incredibly easy to make. With its combination of fresh vegetables, juicy chicken, nuts, and homemade poppy seed dressing, this salad is sure to become a favorite in your weekly meal rotation. Whether you’re looking for a filling lunch, a light dinner, or a hearty snack, this salad delivers on all fronts, and with only 5g net carbs per serving, you can enjoy it guilt-free. Try it today and discover just how delicious keto can be!