Keto Cranberry Pecan Chicken Salad with Poppy Seed Dressing

Introduction

Welcome to a refreshing and wholesome meal option that perfectly fits your ketogenic lifestyle: Keto Cranberry Pecan Chicken Salad with Poppy Seed Dressing. This recipe combines tender chicken, crunchy pecans, and tart cranberries with a creamy, homemade poppy seed dressing. It’s ideal for a light lunch or a satisfying dinner while maintaining your low-carb goals. This guide provides a detailed breakdown of the recipe, including ingredient measurements, comprehensive cooking instructions, nutritional information, and tips for making the most of this delightful dish.

Ingredients

For the Chicken Salad:

  • 2 cups cooked chicken breast, shredded or diced: Choose skinless chicken breast for a lean protein source.
  • 1/2 cup celery, finely chopped: Adds a crunchy texture and fresh flavor.
  • 1/4 cup red onion, finely chopped: Provides a bit of sharpness and color.
  • 1/2 cup pecans, toasted and chopped: Delivers a rich, nutty flavor and crunch.
  • 1/4 cup dried cranberries (sugar-free, if available): Adds a touch of sweetness and tartness.
  • 2 tablespoons fresh parsley, chopped: For a burst of freshness and color.

For the Poppy Seed Dressing:

  • 1/2 cup mayonnaise (preferably homemade or avocado-based): Forms the creamy base of the dressing.
  • 2 tablespoons apple cider vinegar: Adds a tangy acidity to balance the richness of the mayo.
  • 1 tablespoon Dijon mustard: Provides a zesty flavor and enhances the dressing’s depth.
  • 1 tablespoon poppy seeds: Adds a subtle crunch and visual appeal.
  • 1 teaspoon erythritol or another keto-friendly sweetener: For a touch of sweetness without adding carbs.
  • Salt and black pepper, to taste: For seasoning and flavor enhancement.

For Garnish and Serving:

  • Mixed greens or lettuce: For serving the salad over a bed of greens.
  • Lemon wedges: Optional, for a fresh, zesty touch.

Instructions

1. Prepare the Chicken:

  • Begin by cooking the chicken breast. You can either poach, grill, or bake it until fully cooked. For poaching, place the chicken breasts in a pot of simmering water, cover, and cook for about 15-20 minutes. For baking, preheat your oven to 375°F (190°C), season the chicken breasts, and bake for 25-30 minutes.
  • Once the chicken is cooked, let it cool before shredding or dicing it into bite-sized pieces. This ensures the chicken stays tender and juicy.

2. Toast the Pecans:

  • Place the pecans in a dry skillet over medium heat. Toast them, stirring frequently, for about 3-4 minutes or until they become fragrant and lightly browned. Toasting the pecans enhances their flavor and adds extra crunch.

3. Chop the Vegetables:

  • While the chicken and pecans are cooling, finely chop the celery and red onion. The celery adds crunch and freshness, while the red onion provides a subtle sharpness.

4. Prepare the Poppy Seed Dressing:

  • In a medium bowl, combine the mayonnaise, apple cider vinegar, and Dijon mustard. Whisk together until smooth.
  • Add the poppy seeds and erythritol. Whisk again until all ingredients are well incorporated. Season with salt and black pepper to taste. Adjust the sweetness and tanginess as needed.

5. Assemble the Salad:

  • In a large mixing bowl, combine the shredded or diced chicken, chopped celery, chopped red onion, toasted pecans, dried cranberries, and fresh parsley.
  • Pour the prepared poppy seed dressing over the chicken mixture. Gently toss everything together until well coated with the dressing.

6. Chill the Salad:

  • For the best flavor, cover the salad and refrigerate it for at least 30 minutes before serving. This allows the flavors to meld together and the salad to become nicely chilled.

7. Prepare the Greens:

  • If serving the salad over greens, wash and dry your choice of mixed greens or lettuce. Arrange the greens on serving plates or a large salad bowl.

8. Serve the Salad:

  • Spoon the chilled chicken salad over the prepared greens. Garnish with additional fresh parsley, if desired.
  • Serve with lemon wedges on the side for a fresh, zesty addition.

9. Additional Serving Suggestions:

  • For a more substantial meal, consider serving the salad with a side of roasted vegetables or a keto-friendly soup.
  • This salad can also be used as a filling for lettuce wraps or stuffed into avocados for a creative presentation.

Nutritional Information (Per Serving)

  • Calories: 310
  • Protein: 22g
  • Carbohydrates: 8g (Net Carbs: 4g)
  • Fat: 22g
  • Fiber: 4g
  • Sugar: 2g

Weight Watchers (WW) SmartPoints

  • SmartPoints Value: 7 points per serving (based on the WW FreeStyle Program; values may vary slightly depending on ingredient brands and specific measurements).

Useful Tips

  • Make Ahead: This salad can be made ahead of time and stored in the refrigerator for up to 3 days. It’s a great option for meal prep or for making in advance for busy days.
  • Variations: Feel free to substitute the pecans with other nuts such as walnuts or almonds, and the dried cranberries with keto-friendly dried cherries or fresh berries.
  • Customizing the Dressing: If you prefer a lighter dressing, you can use Greek yogurt instead of mayonnaise. Adjust the amount of sweetener based on your taste preferences.
  • Serving Options: For a lower-carb option, serve the salad without greens or use low-carb wraps. The salad is versatile and can be adapted to fit various dietary preferences.

Conclusion

Keto Cranberry Pecan Chicken Salad with Poppy Seed Dressing is a delightful and nutritious addition to your low-carb meal repertoire. With its combination of tender chicken, crunchy pecans, and tangy poppy seed dressing, this salad is both satisfying and flavorful. It’s perfect for a quick lunch, a light dinner, or as part of a larger meal. Enjoy the fresh, vibrant flavors and the versatility of this keto-friendly dish. Whether you’re following a strict keto diet or simply looking for a delicious and healthy meal, this recipe is sure to become a favorite.