Introduction

Keto Low Carb Chicken Salad is a versatile, nutritious dish that aligns perfectly with ketogenic and low-carb diets. Packed with protein from chicken and healthy fats from mayonnaise and avocado, this salad is both satisfying and delicious. It can be served as a quick lunch, a light dinner, or even as a filling snack. In this comprehensive guide, you’ll find detailed instructions, nutritional information, tips for success, and a variety of ways to customize your chicken salad.

Ingredients

For the Salad

  • 2 cups cooked chicken breast: Diced (about 2 medium-sized breasts).
  • 1/2 cup celery: Finely chopped.
  • 1/4 cup red onion: Finely chopped.
  • 1/4 cup dill pickles: Chopped (or relish, to taste).
  • 1 ripe avocado: Mashed (for creaminess and healthy fats).
  • 1/2 cup mayonnaise: Choose a sugar-free or avocado oil mayonnaise for keto.
  • 1 tablespoon Dijon mustard: Adds a tangy flavor.
  • 1 tablespoon lemon juice: For freshness.
  • 1 teaspoon garlic powder: For depth of flavor.
  • Salt and pepper: To taste.
  • 1 tablespoon fresh dill or parsley: Chopped, for garnish.

Equipment Needed

  • Large mixing bowl
  • Knife and cutting board
  • Measuring cups and spoons
  • Fork or potato masher
  • Airtight container (for storage)

Instructions

Step 1: Prepare the Chicken

If you haven’t cooked your chicken yet, start by boiling, grilling, or baking it. For boiling, place chicken breasts in a pot, cover with water, and boil for about 15-20 minutes until fully cooked. Alternatively, season and bake at 375°F (190°C) for about 25-30 minutes. Once cooked, allow the chicken to cool before dicing it into bite-sized pieces.

Step 2: Chop the Vegetables

While the chicken cools, prepare the vegetables. Finely chop the celery and red onion. If using whole dill pickles, chop them into small pieces. This adds crunch and flavor to the salad.

Step 3: Mash the Avocado

In a separate bowl, mash the ripe avocado using a fork or potato masher until smooth. This will serve as a creamy base and help reduce the amount of mayonnaise needed.

Step 4: Combine the Ingredients

In a large mixing bowl, combine the diced chicken, chopped celery, red onion, dill pickles, mashed avocado, mayonnaise, Dijon mustard, lemon juice, garlic powder, salt, and pepper. Mix thoroughly until all ingredients are well combined. The avocado and mayonnaise will create a creamy texture that holds everything together.

Step 5: Taste and Adjust Seasoning

Taste the chicken salad and adjust the seasoning as needed. You can add more salt, pepper, or lemon juice according to your preferences. If you enjoy a bit more tang, feel free to increase the amount of Dijon mustard.

Step 6: Chill the Salad

For optimal flavor, cover the bowl with plastic wrap or transfer the salad to an airtight container and refrigerate for at least 30 minutes before serving. This allows the flavors to meld and enhances the overall taste.

Step 7: Serve

When ready to serve, give the salad a good stir. You can serve it on a bed of leafy greens, in lettuce wraps, or with low-carb crackers. Garnish with fresh dill or parsley for an added touch.

Nutritional Information (Per Serving, Assuming 4 Servings)

  • Calories: 350
  • Total Fat: 25 g
    • Saturated Fat: 4 g
  • Carbohydrates: 5 g
    • Dietary Fiber: 2 g
    • Net Carbs: 3 g
  • Protein: 30 g
  • Sugar: 1 g

SmartPoints

For those following the Weight Watchers (WW) program, this Keto Low Carb Chicken Salad can be calculated to fit into your points system. Each serving is approximately 5 SmartPoints, but always verify with your specific plan as ingredients can vary.

Tips for Success

  1. Choose Quality Ingredients: Opt for organic or free-range chicken when possible for better flavor and nutrition. The quality of mayonnaise also impacts the final taste; look for options with healthy oils and no added sugars.
  2. Cook Chicken Ahead: To save time, cook and shred chicken in bulk. Store in the fridge for up to 4 days or freeze portions for later use.
  3. Customizing Flavors: Feel free to experiment with flavors by adding ingredients like chopped bell peppers, jalapeños for heat, or herbs such as thyme or basil.
  4. Meal Prep: This salad is ideal for meal prep. Make a large batch and portion it out for easy lunches or snacks throughout the week.
  5. Storage: Store any leftovers in an airtight container in the refrigerator for up to 3 days. The salad may thicken slightly as it sits, so add a splash of lemon juice or a little more mayo when serving leftovers.

Creative Variations

  • Add Nuts or Seeds: For added crunch and healthy fats, consider adding chopped walnuts, pecans, or sunflower seeds.
  • Change the Protein: Swap chicken for canned tuna, shredded rotisserie chicken, or even diced turkey for variety.
  • Incorporate Cheese: Add shredded cheese such as cheddar or feta for a creamy texture and extra flavor.

Serving Suggestions

Keto Low Carb Chicken Salad can be enjoyed in multiple ways:

  • On a Bed of Greens: Serve the salad over a bed of mixed greens or spinach for a refreshing meal.
  • In Lettuce Wraps: Use large lettuce leaves, such as romaine or butter lettuce, to create low-carb wraps.
  • With Low-Carb Crackers: Serve alongside your favorite low-carb crackers for a crunchy side.

Conclusion

Keto Low Carb Chicken Salad is not just a simple dish; it’s a delicious, nutritious, and versatile meal that can be enjoyed in various ways. With its combination of protein, healthy fats, and fresh vegetables, this salad is perfect for anyone following a low-carb or ketogenic lifestyle. Easy to prepare and highly customizable, it’s sure to become a staple in your meal rotation. Enjoy this satisfying salad and relish the flavors of healthy eating!