You haven’t tried chicken salad the keto way if you’ve ever found it uninteresting. I can still recall the first time I used avocado-mayo instead of regular mayo; it was creamy and tangy, and to be honest, I didn’t miss the old version at all. In addition, it prevented that slow carb crash and kept me full for hours. The secret to keto cooking is that you can transform traditional comfort foods into powerful low-carb dishes that taste just as good, if not better.
Anyone wondering if chicken salad is keto should try this recipe. Yes, but only if you avoid the bread and sugary dressings. The version I’m sharing today is ideal for meal prep because it has a high flavor and few carbohydrates. Let’s get started! If you like creamy, mayo-based classics, you’ll also love this Keto Egg Salad with Bacon & Chives — it has that same richness but with a smoky crunch.
Table of Contents
Table of Contents
Why Keto Chicken Salad is a Game-Changer
The truth is that chicken salad can be a keto superstar or a sneaky carb bomb. Conventional recipes occasionally include grapes, cranberries, or sweet relish, or conceal sugars in the mayo. Yes, it’s delicious, but not keto-friendly.
Shredded chicken, crunchy celery, creamy avocado mayo, and fresh herbs are the main ingredients of my keto chicken salad. By itself, that combination provides you with protein, good fats, and a delightful texture that completely eliminates the need for bread. I have no regrets about eating this right out of the bowl, like a dip with cucumber slices or pairing it with something cool like Keto Cucumber Salad (Creamy Dill & Vinegar Styles) for a fresh, balanced keto lunch.
One early error on my part? using mayo from the store without reading the labels. Many of them contain inexpensive vegetable oils and even a small amount of sugar. I now only use avocado oil mayo, or if I’m feeling particularly ambitious, I make my own. It has a significant impact on my taste and helps me stay on topic with my macros.
Ingredients for Keto Chicken Salad with Avocado Mayo
Here’s everything you’ll need (and yes, you probably already have half of it in your fridge):
- 2 cups shredded cooked chicken (rotisserie chicken works like a charm)
- ½ cup avocado oil mayo (or mash in half a ripe avocado with ¼ cup mayo for extra creaminess)
- 1 stalk celery, finely diced
- 2 tablespoons red onion, minced
- 1 tablespoon fresh dill or parsley, chopped
- 1 teaspoon lemon juice
- Salt and pepper to taste
Optional add-ins I love: chopped pickles, a pinch of garlic powder, or even a sprinkle of smoked paprika for a little kick.
Step-by-Step: How to Make Chicken Salad Recipe Keto-Friendly
- Prep your chicken. I usually bake a batch of chicken breasts on Sunday, then shred and portion them. But honestly? A store-bought rotisserie bird saves me every time when I’m busy.
- Mix the base. In a medium bowl, stir together your avocado mayo, lemon juice, salt, and pepper. This is where the creamy magic starts.
- Add crunch and herbs. Toss in celery, onion, and dill. Mix until evenly coated.
- Combine with chicken. Fold in the shredded chicken until it’s all dressed up.
- Chill (if you can wait). It tastes even better after sitting in the fridge for 30 minutes so the flavors marry.
When I’m in a rush, I’ll scoop this onto butter lettuce leaves and eat it taco-style. Other days, I spread it on keto-friendly seed crackers for an easy lunch.
Keto Chicken Salad
Ingredients
- 2 cups cooked chicken breast shredded (or use rotisserie chicken)
- 1 medium avocado diced
- 1/4 cup mayonnaise full-fat, no sugar
- 1 tbsp lemon juice
- 2 celery stalks finely diced
- 2 tbsp red onion finely diced
- 1 tbsp fresh parsley chopped
- Salt and black pepper to taste
- Lettuce leaves for serving (optional)
Instructions
- In a large bowl, mash the avocado slightly with a fork.
- Add mayo, lemon juice, salt, and pepper, then mix until creamy.
- Stir in shredded chicken, celery, onion, and parsley.
- Mix until everything is well coated. Adjust seasoning if needed.
- Chill for 15 minutes before serving for best flavor.
- Serve in lettuce wraps, stuffed into an avocado half, or on keto bread.
Notes
- Use rotisserie chicken for a faster prep.
- Add 2 slices of crispy bacon for extra crunch and flavor.
- Store in the fridge up to 3 days in an airtight container.
Macros for Keto Chicken Salad
I know how important the numbers are when you’re tracking keto meals, so here’s the breakdown (per serving, recipe makes 4):
- Calories: ~280
- Fat: 21g
- Protein: 22g
- Net Carbs: 2g
Pretty sweet, right? This is exactly why I keep it in my weekly rotation. You get that balance of fat and protein without blowing your carb count.
Common Mistakes to Avoid
I’ll confess that I’ve made keto chicken salad go horribly wrong more than once. A few things I’ve learned:
- Avoid using too many onions. Excessive amounts will overwhelm everything and introduce undetectable carbohydrates.
- Don’t use sweet additives. Although they may taste good, grapes and cranberries will cause you to exit ketosis sooner than you may anticipate.
- Remember to add seasoning. This dish is made or broken by the herbs, salt, and pepper. It needs more acid (hello, lemon juice) if it tastes bland.
Final Thoughts
Is chicken salad ketogenic, then? Yes, when you make it this way. It’s rich, filling, and completely low in carbohydrates thanks to the avocado mayo base. I enjoy preparing a large quantity on Sunday and using it throughout the week for lettuce cups, wraps, or even just straight from the container (don’t be embarrassed).
Try this recipe, adjust the seasonings to your preference, and see if it doesn’t end up becoming one of your favorite keto dishes. I’m always looking to learn new tricks, so please share any secret ingredients you use in your chicken salad in the comments section!
For more easy keto-friendly ideas, explore The Ultimate Guide to Keto Salad Recipes — it’s packed with creative low-carb salads like tuna, egg, broccoli, and more to keep your meal rotation exciting.