Keto Delicate Salad with Chicken and Avocado Recipe

Introduction

Welcome to our detailed guide for making Keto Delicate Salad with Chicken and Avocado—an elegant, nutritious dish perfect for anyone following a ketogenic or low-carb lifestyle. This salad combines tender, juicy chicken with creamy avocado, crisp vegetables, and a refreshing lemon vinaigrette, making it an ideal choice for a light lunch, a satisfying dinner, or a delightful meal prep option. Packed with healthy fats, protein, and essential nutrients, this salad not only supports your ketogenic goals but also provides a deliciously satisfying eating experience. This comprehensive recipe guide includes all the information you need to create this delightful salad with precision.

Ingredients

For the Salad:

  • 2 large boneless, skinless chicken breasts (about 1 pound or 450 grams)
  • 1 tablespoon olive oil (for cooking chicken)
  • 1 teaspoon garlic powder
  • 1 teaspoon paprika
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon black pepper
  • 4 cups mixed salad greens (such as spinach, arugula, and romaine, about 120 grams)
  • 1 medium avocado (sliced)
  • 1/2 cup cherry tomatoes (halved, or about 75 grams)
  • 1/4 cup thinly sliced red onion (about 30 grams)
  • 1/4 cup sliced cucumbers (about 40 grams)
  • 2 tablespoons crumbled feta cheese (or 15 grams, optional)
  • 2 tablespoons sliced black olives (optional)

For the Lemon Vinaigrette:

  • 1/4 cup extra virgin olive oil (or 60 milliliters)
  • 2 tablespoons freshly squeezed lemon juice (or 30 milliliters)
  • 1 teaspoon Dijon mustard
  • 1 clove garlic (minced)
  • 1/2 teaspoon honey or a keto-friendly sweetener (optional, for a touch of sweetness)
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon dried oregano

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Instructions

Preparing the Chicken:

  1. Season the Chicken: Start by seasoning 2 large boneless, skinless chicken breasts with 1 teaspoon garlic powder, 1 teaspoon paprika, 1/2 teaspoon dried oregano, 1/2 teaspoon sea salt, and 1/4 teaspoon black pepper. Ensure the chicken is evenly coated with the spices.
  2. Heat the Oil: In a large skillet, heat 1 tablespoon of olive oil over medium-high heat.
  3. Cook the Chicken: Once the oil is hot, add the seasoned chicken breasts to the skillet. Cook for about 6-7 minutes on each side, or until the chicken reaches an internal temperature of 165°F (74°C) and is golden brown.
  4. Rest and Slice: Remove the chicken from the skillet and let it rest for 5 minutes before slicing into thin strips or bite-sized pieces. This resting period allows the juices to redistribute, keeping the chicken moist.

Preparing the Salad:

  1. Assemble the Base: In a large salad bowl, combine 4 cups of mixed salad greens.
  2. Add Vegetables: To the greens, add 1 medium sliced avocado, 1/2 cup halved cherry tomatoes, 1/4 cup thinly sliced red onion, and 1/4 cup sliced cucumbers.
  3. Add Chicken: Arrange the sliced or cubed chicken on top of the salad.
  4. Optional Toppings: Sprinkle 2 tablespoons of crumbled feta cheese and 2 tablespoons of sliced black olives over the salad if desired.

Preparing the Lemon Vinaigrette:

  1. Combine Ingredients: In a small bowl or jar, whisk together 1/4 cup extra virgin olive oil, 2 tablespoons freshly squeezed lemon juice, 1 teaspoon Dijon mustard, and 1 clove minced garlic.
  2. Add Seasonings: Stir in 1/4 teaspoon sea salt, 1/4 teaspoon black pepper, and 1/2 teaspoon dried oregano. If you prefer a touch of sweetness, add 1/2 teaspoon honey or a keto-friendly sweetener.
  3. Mix Well: Whisk until all ingredients are well combined and the vinaigrette is emulsified.

Assembling the Salad:

  1. Dress the Salad: Drizzle the lemon vinaigrette over the salad. Toss gently to ensure all ingredients are evenly coated with the dressing.
  2. Serve: Divide the salad among serving plates or bowls. Serve immediately to enjoy the freshness and crispness of the ingredients.

Serving Suggestions

  • As a Main Course: This salad serves as a satisfying main dish for lunch or dinner, offering a balanced combination of protein, healthy fats, and fresh vegetables.
  • As a Meal Prep: Prepare the chicken and dressing ahead of time. Store the salad ingredients separately in airtight containers in the refrigerator for up to 3 days. Assemble and dress just before serving.
  • Pairing: This salad pairs wonderfully with a side of roasted vegetables or a cup of vegetable soup for a complete meal.

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Nutritional Information (Per Serving, based on 4 servings)

  • Calories: 350
  • Total Fat: 25g
  • Saturated Fat: 4g
  • Cholesterol: 90mg
  • Sodium: 400mg
  • Total Carbohydrates: 14g
  • Dietary Fiber: 7g
  • Net Carbohydrates: 7g
  • Sugars: 2g
  • Protein: 25g

SmartPoints (WW Points)

  • SmartPoints Value: 7 points per serving (based on a standard serving size and WW guidelines; values may vary based on specific ingredients).

Tips for Success

  1. Chicken Cooking Tip: Ensure the skillet is hot before adding the chicken to get a nice sear and avoid sticking. Adjust cooking times based on the thickness of the chicken breasts.
  2. Avocado Preparation: To prevent the avocado from browning, add it to the salad just before serving. You can also toss the avocado in a little lemon juice to keep it fresh.
  3. Customizing Toppings: Feel free to adjust the toppings based on your preferences or what you have on hand. Other great options include sliced radishes, shredded carrots, or cherry peppers.
  4. Adjusting the Dressing: If you prefer a tangier vinaigrette, increase the amount of lemon juice. For a richer dressing, add a bit more olive oil or a spoonful of avocado oil.
  5. Storage Tips: Store the salad components separately to maintain freshness. Combine them and add the dressing just before serving to prevent sogginess.
  6. Meal Prep: To streamline meal prep, cook a batch of chicken at the beginning of the week and use it in various salads or wraps throughout the week.

Free Keto Meal Plan : KETO DIET PLAN FOR BEGINNERS STEP BY STEP GUIDE

Conclusion

Our Keto Delicate Salad with Chicken and Avocado provides a perfect blend of flavors and textures, combining tender chicken, creamy avocado, and fresh vegetables with a zesty lemon vinaigrette. This recipe is not only a delicious choice for those adhering to a ketogenic or low-carb diet but also a versatile and satisfying meal option. With detailed instructions and tips, this guide ensures you can create a nutritious and delightful salad that aligns with your dietary goals and enhances your meal experience. Enjoy this refreshing salad as part of your healthy eating plan!