Introduction

When it comes to Keto, Low-Carb, or Weight Watchers (WW) diets, finding meals that are both satisfying and healthy can sometimes be a challenge. Chicken salad is a classic dish that offers versatility, convenience, and incredible flavor, making it the ideal choice for meal prep or a quick, nutritious lunch or dinner. This Keto Low Point Chicken Salad is a delicious, protein-packed meal that’s both creamy and crunchy, while keeping your carb count in check and your SmartPoints low.

This recipe for Keto Chicken Salad uses simple, everyday ingredients that you likely already have in your pantry or fridge. With a combination of tender chicken, fresh vegetables, and a creamy homemade dressing, this dish provides an ideal balance of healthy fats, protein, and fiber—all while keeping the carbs and SmartPoints low.

In this detailed guide, we will cover the full recipe with measurements, step-by-step instructions, nutritional information, SmartPoints breakdown, and tips for making the best chicken salad. This recipe is ideal for meal prep, a light lunch, or a satisfying snack. We will also explore different ways to customize this chicken salad and storage options to ensure that it stays fresh for multiple servings.

Ingredients for Keto Low Point Chicken Salad

The key to making this Keto Low Point Chicken Salad both healthy and satisfying is to use high-quality, fresh ingredients. Each ingredient is carefully selected to ensure that the salad remains low in carbs, high in protein, and full of flavor. You will find the ingredients are simple, yet they come together to create a deliciously creamy salad.

For the Salad:

  • 2 cups cooked, shredded chicken breast (skinless and boneless) – Chicken breast is a great lean protein source that is low in fat and high in protein, making it the perfect base for this salad.
  • 1/4 cup diced celery – Celery adds a delightful crunch to the salad, and it’s low in calories and carbs, while also being a good source of fiber.
  • 1/4 cup diced red onion – Red onion adds a mild, slightly sweet flavor that complements the other ingredients and gives the salad a bit of zing.
  • 1/4 cup diced cucumber – Cucumber adds a refreshing crunch to the salad and helps keep the carb count low while providing a hydrating element.
  • 1/4 cup chopped fresh parsley – Parsley adds a fresh, herbaceous flavor that brightens up the dish and enhances the overall flavor profile.
  • 1/4 cup diced bell pepper (optional) – Bell peppers are a colorful, low-carb vegetable that brings additional vitamins and antioxidants to the salad.
  • 1/4 cup chopped avocado (optional) – Avocado provides healthy fats and a creamy texture, but it can be omitted if you prefer a lighter version of the salad.

For the Dressing:

  • 1/2 cup full-fat mayonnaise – Full-fat mayo provides the creamy base for the dressing, while keeping the flavor rich and satisfying. It’s important to choose a sugar-free or Keto-friendly mayonnaise to keep the carbs low.
  • 2 tablespoons Dijon mustard – Dijon mustard adds a tangy depth of flavor to the dressing, balancing out the richness of the mayo.
  • 1 tablespoon apple cider vinegar – Apple cider vinegar helps to cut through the richness of the dressing, providing a slight tang and aiding digestion.
  • 1 teaspoon garlic powder – Garlic powder adds an aromatic, savory note to the dressing that pairs perfectly with the chicken and veggies.
  • 1 teaspoon onion powder – Onion powder adds an additional layer of savory flavor to the dressing.
  • 1 teaspoon lemon juice – Fresh lemon juice adds brightness and acidity to balance the creaminess of the dressing.
  • Salt and pepper to taste – Season the dressing with salt and pepper to enhance the flavors.

Step-by-Step Instructions

Now that you have your ingredients ready, let’s walk through the steps to create this Keto Low Point Chicken Salad. It’s a simple, straightforward recipe that can be made in under 20 minutes. This salad can be served immediately or stored in the fridge for later meals.

Step 1: Prepare the Chicken

If you’re starting with raw chicken, begin by cooking the chicken breast. You can bake, grill, or pan-sear the chicken, depending on your preference. For this recipe, you’ll need about 2 cups of shredded chicken, which is equivalent to about 2 medium-sized chicken breasts.

To cook the chicken:

  • Season the chicken with salt, pepper, and any other seasonings of your choice.
  • Bake the chicken at 375°F (190°C) for about 25-30 minutes or until it reaches an internal temperature of 165°F (74°C). Alternatively, you can grill the chicken over medium heat for 6-7 minutes per side until fully cooked.
  • Once cooked, allow the chicken to rest for a few minutes before shredding it with a fork or using a hand mixer for a quicker method. Set aside the shredded chicken to cool slightly.

Step 2: Prepare the Vegetables

While the chicken is cooling, you can prep the vegetables for the salad. Start by chopping the celery, red onion, cucumber, and bell pepper into small, bite-sized pieces. If you’re adding avocado, dice it into small cubes. Chop the fresh parsley to add a touch of color and freshness to the salad.

Step 3: Make the Dressing

In a small bowl, combine the following ingredients:

  • 1/2 cup full-fat mayonnaise
  • 2 tablespoons Dijon mustard
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon lemon juice
  • Salt and pepper to taste

Whisk the dressing ingredients until smooth and well combined. Adjust the seasoning to taste, adding more salt, pepper, or lemon juice if needed. If you prefer a thinner dressing, you can add a tablespoon or two of water to reach your desired consistency.

Step 4: Combine the Chicken and Vegetables

In a large mixing bowl, combine the shredded chicken with the prepared vegetables (celery, red onion, cucumber, bell pepper, and parsley). Gently toss everything together until the ingredients are evenly distributed.

Step 5: Add the Dressing

Pour the dressing over the chicken and vegetable mixture. Toss the ingredients together until everything is evenly coated with the creamy dressing. If you’re using avocado, gently fold it in at this stage to avoid mashing it.

Step 6: Taste and Adjust

Taste the chicken salad and adjust the seasoning if necessary. If you prefer more tang, add a little extra lemon juice or apple cider vinegar. If you like a creamier dressing, you can add an extra spoonful of mayonnaise.

Step 7: Serve and Enjoy

Your Keto Low Point Chicken Salad is now ready to serve! You can enjoy it immediately, or refrigerate it for later use. It’s perfect for meal prepping or making ahead for a quick and easy lunch or dinner throughout the week. Serve it as-is, on a bed of greens, or with low-carb crackers or veggies for dipping.

Tips for Making the Best Keto Low Point Chicken Salad

  1. Use Rotisserie Chicken: To save time, you can use store-bought rotisserie chicken. It’s already cooked and seasoned, making the preparation process even quicker. Just make sure to remove the skin and shred the meat.
  2. Add More Flavor: You can customize this salad by adding more herbs, such as dill, cilantro, or chives, to elevate the flavor. A dash of hot sauce or smoked paprika can add a kick of heat and smokiness.
  3. Meal Prep Friendly: This chicken salad stores well in an airtight container for up to 3 days in the refrigerator. It’s an excellent option for meal prep and can be easily packed for work lunches or quick snacks.
  4. Make it Crunchy: If you like a bit more texture, add in some chopped almonds, walnuts, or pecans for a nutty crunch.
  5. For a Dairy-Free Version: If you’re avoiding dairy, you can use a dairy-free mayonnaise (look for a version made with avocado oil) to replace the regular mayo.

Nutritional Breakdown

This Keto Low Point Chicken Salad is packed with protein, healthy fats, and fiber, making it an ideal choice for anyone following a Keto, Low-Carb, or Weight Watchers (WW) diet. It’s satisfying, delicious, and helps to keep you on track with your goals.

Per Serving (1/4 of the recipe, assuming 4 servings):

  • Calories: 295 kcal
  • Protein: 28g
  • Fat: 18g
  • Carbohydrates: 4g
    • Fiber: 2g
    • Net Carbs: 2g
  • Sugar: 2g
  • Sodium: 250mg

SmartPoints Breakdown (Weight Watchers):

  • Blue Plan: 4 SmartPoints per serving
  • Green Plan: 4 SmartPoints per serving
  • Purple Plan: 3 SmartPoints per serving

This makes this chicken salad an excellent choice for anyone looking to enjoy a low-carb, high-protein meal while staying within their SmartPoints allowance on Weight Watchers.

Conclusion

This Keto Low Point Chicken Salad is the perfect addition to your meal rotation. It’s easy to make, customizable to your taste, and incredibly satisfying. Whether you’re on the Keto diet, following Weight Watchers, or just looking for a healthy, low-carb meal, this chicken salad will quickly become a favorite in your household.

With its combination of tender chicken, crunchy vegetables, and a creamy, tangy dressing, this salad will not only nourish your body but also provide the flavors and textures that make eating healthy fun and exciting. Enjoy this versatile dish for lunch, dinner, or even as a snack, and feel good knowing you’re staying on track with your dietary goals!