Keto Chicken Salad Recipe

Looking for a low-carb meal that’s quick, satisfying, and packed with flavor? This Keto Chicken Salad is your answer. It’s creamy, protein-rich, and easy to customize. Whether you’re meal prepping or need a fast lunch, this recipe fits perfectly into any keto lifestyle. Read on to discover how to make it your new go-to.

Why You’ll Love This Keto Chicken Salad Recipe

This isn’t just another chicken salad it’s a keto powerhouse. Here’s why it stands out:

Low in Carbs, Big on Flavor

Every bite is rich, creamy, and satisfying without the carb overload. It uses wholesome, keto-approved ingredients that keep your macros in check.

Quick and Easy to Make

No fancy techniques or long prep time. Just a few simple steps, and your salad is ready in under 20 minutes.

Perfect for Meal Prep

It stores well in the fridge for days, making it ideal for busy weekdays or packed lunches. Just scoop and serve!

Customizable for Every Taste

Spicy? Tangy? Loaded with crunch? This recipe adapts to your preferences. You can switch up the add-ins, spices, and even the dressing.

Keeps You Full

Thanks to the healthy fats and protein, this salad keeps you full and energized without the mid-day crash.

Is Chicken Salad Keto-Friendly?

Yes but only if made the right way. Traditional chicken salad can be keto-friendly, but some versions sneak in high-carb ingredients. Here’s what to watch out for and how to make sure your chicken salad stays perfectly low-carb:

What Makes Chicken Salad Keto?

• Chicken: Naturally low in carbs and high in protein, chicken is an excellent base for any keto meal.
• Healthy Fats: Ingredients like mayonnaise, olive oil, or avocado add richness and help you hit your fat macros.
• Low-Carb Add-ins: Crunchy celery, cucumbers, herbs, and leafy greens give texture without carbs.

Common Ingredients to Avoid

• Sweetened Mayo or Dressings: Some brands add sugar—always check the label.
• Fruits: Grapes, apples, or dried cranberries may be common in traditional recipes but are high in sugar.
• Sweet Relish: Often loaded with added sugars.
• Bread or Crackers: Skip the carb-heavy sides unless you’re using keto-friendly alternatives.

Check the Labels

Even store-bought “keto” versions can have hidden carbs. Look for:

• Less than 2g net carbs per serving
• No added sugars
• Clean, whole-food ingredients

Keep It Clean and Simple

Stick with whole ingredients and avoid anything processed. A clean keto chicken salad supports your goals without compromise.

Essential Ingredients & Substitutions

The beauty of a keto chicken salad is its flexibility. Start with a solid base, then customize it with your favorite flavors all while staying low-carb.

Base Ingredients

These form the core of any great keto chicken salad:

Cooked Chicken

Use shredded, chopped, or diced chicken breast or thighs. Rotisserie chicken is a great time-saver.

Mayonnaise

Look for full-fat, sugar-free mayo. It gives the salad its creamy texture. Prefer homemade? Use egg yolks, olive oil, and lemon juice.

Celery

Adds crunch without carbs. Dice it finely for balanced texture.

Red Onion or Green Onion (Optional)

A small amount adds a sharp bite. Use sparingly to keep carbs low.

Mustard (Optional)

Dijon or yellow mustard adds tang and depth.

Salt, Pepper, and Herbs

Season to taste with sea salt, black pepper, dill, parsley, or chives.

Ingredient Substitutions & Add-Ins

Mix and match to suit your taste or pantry:

Low-Carb Veggie Additions

• Chopped spinach or kale
• Bell peppers (in small amounts)
• Zucchini ribbons
• Fresh herbs for brightness

Choosing & Preparing the Chicken

Great chicken salad starts with great chicken. The flavor, texture, and moisture of your final dish depends on how you choose and prepare the star ingredient.

Best Types of Chicken to Use

You have a few options—each with its own advantages:

Chicken Breast

Lean and mild in flavor. Perfect for a classic, clean keto chicken salad. Best when not overcooked.

Chicken Thighs

Juicier and more flavorful due to higher fat content. Great for a richer salad.

Rotisserie Chicken (Store-bought or homemade)

A huge time-saver. Just remove the skin and bones, shred the meat, and you’re ready to go.

Leftover Cooked Chicken

Ideal for reducing waste. Just make sure it’s not heavily seasoned or sauced.

Canned Chicken (In water)

Convenient and shelf-stable. Drain well before using. Works best when mixed with strong flavors or creamy dressings.

How to Cook Chicken for Salad

If starting from raw chicken, here are a few easy, keto-friendly cooking methods:

Poaching (Boiling)

Add chicken to a pot of simmering salted water or broth. Cook until the internal temp hits 165°F (about 12–15 minutes for breasts). Keeps it moist and neutral in flavor.

Baking

Season with salt and pepper, place in a baking dish, and bake at 375°F for 20–25 minutes. Let cool, then shred or chop.

Pan-Seared

Add a little olive oil to a pan and sear both sides. Finish with a lid on low heat to retain moisture.

Grilled

Adds smoky flavor. Avoid sugary marinades to keep it keto.

Pro Tips for Perfect Chicken

• Let it cool: Warm chicken can make the mayo break or go oily. Always chill before mixing.
• Shred or chop? Choose shredded for a softer, creamy salad or chopped for a chunkier texture.
• Season lightly if cooking from scratch—salt, pepper, garlic powder, and onion powder are enough.

Want to Prep Ahead?

Cook extra chicken at dinner and save it for lunch the next day. Store pre-cooked chicken in the fridge for up to 4 days or freeze for longer use.

Step-by-Step: How to Make Keto Chicken Salad

Making keto chicken salad is quick, easy, and doesn’t require any special skills. Follow these simple steps to create a creamy, flavorful, low-carb dish that fits your lifestyle.

What You’ll Need

• A large mixing bowl
• A cutting board and knife
• A spoon or spatula for mixing

Optional: food processor (for extra fine texture)

Step-by-Step Instructions

Step 1: Prepare the Chicken

Shred or chop your cooked chicken. About 2–3 cups is ideal for 4 servings. Make sure it’s fully cooled to avoid a greasy texture when mixed with mayo.

Step 2: Chop the Add-ins

Dice your celery, onions (if using), and any other low-carb veggies.

• Optional: chop herbs like dill or parsley for added freshness.

Step 3: Mix the Dressing

In a small bowl, combine:

• ½ cup mayonnaise (or avocado-based mayo)
• 1–2 teaspoons mustard (Dijon or yellow)
• Salt and pepper to taste

Optional: splash of lemon juice or apple cider vinegar for brightness

Mix until smooth and creamy.

Step 4: Combine Everything

In your large mixing bowl, add the chicken and chopped veggies. Pour the dressing over and stir gently until everything is evenly coated.

Step 5: Adjust to Taste

Taste and adjust seasoning. Add more salt, pepper, herbs, or a little hot sauce if desired. Too dry? Add a spoonful more mayo or a dash of olive oil.

Step 6: Chill Before Serving (Optional)

For best flavor, chill the salad for 30 minutes before serving. This lets the flavors blend.

Sample Measurements for Basic Recipe (4 Servings)

Quick Tips

Want extra creaminess?

Add a splash of heavy cream or mix mayo with sour cream. Make it spicy with a dash of cayenne or hot sauce. Make it crunchy with chopped nuts or seeds just be sure they’re keto-friendly!

Creative Flavor Variations

One of the best things about keto chicken salad is its versatility. Whether you like it tangy, spicy, herbaceous, or sweet (without the sugar), there’s a flavor combo for you. Here are some delicious low-carb variations to try:

Spicy Buffalo Chicken Salad

Turn up the heat with a kick of buffalo sauce.

Add:

• 2–3 tbsp buffalo or hot sauce (sugar-free)
• 2 tbsp cream cheese or ranch dressing
• Crumbled blue cheese (optional)
• Chopped green onions

Pairs well with celery sticks or lettuce wraps.

Dill Pickle Chicken Salad

Tangy, crunchy, and full of flavor—perfect for pickle lovers.

Add:

• ¼ cup chopped dill pickles
• 1 tbsp pickle juice
• 1 tsp fresh or dried dill

Optional: a few capers for an extra zing

Avocado Chicken Salad

Creamy and full of healthy fats. Great for a refreshing summer twist.

Add:

• 1 ripe avocado (mashed or diced)
• 1 tbsp lime juice
• Chopped cilantro

Optional: diced cucumber or jalapeño

Skip mayo or use just a small amount if you prefer avocado as the base.

Asian-Inspired Chicken Salad

Nutty and slightly savory with a fresh crunch.

Add:

• 1 tbsp sesame oil + 1 tbsp rice vinegar
• 1 tsp soy sauce or coconut aminos
• Chopped cabbage or shredded carrot (small amount)
• Crushed peanuts or sesame seeds
• Fresh cilantro and green onion

Garlic Herb Chicken Salad

Bold and fragrant with a Mediterranean vibe.

Add:

• 1 clove minced garlic or ½ tsp garlic powder
• Fresh parsley, thyme, and oregano
• Squeeze of lemon juice
• Crumbled feta (optional)

Bacon Ranch Chicken Salad

Smoky, creamy, and incredibly satisfying.

Add:

• 2 tbsp ranch dressing (keto-friendly)
• 2–3 strips of cooked, crumbled bacon
• Shredded cheddar cheese
• Chopped chives

Spice & Seasoning Ideas

For more subtle tweaks, try mixing and matching these:

• Smoked paprika
• Curry powder
• Everything bagel seasoning
• Italian seasoning
• Chili flakes

Pro Tips for Flavor Success

Always taste and adjust before serving. Don’t be afraid to mix two ideas like spicy avocado or garlic ranch. Stick to low-carb ingredients, and always check labels if using sauces or condiments.

How to Serve Keto Chicken Salad

One of the greatest perks of keto chicken salad is its versatility. Whether you’re looking for a quick lunch, a satisfying dinner, or a party-friendly appetizer, there are plenty of delicious low-carb ways to serve it.

On a Bed of Greens

Keep it classic and fresh. Serve over a mix of lettuce, spinach, arugula, or kale. Add sliced cucumbers, cherry tomatoes (in moderation), and avocado for extra flavor and nutrients. Drizzle with olive oil or a keto-friendly vinaigrette if needed.

Stuffed into Vegetables

Turn your chicken salad into a beautiful, handheld meal.

• Avocado Boats: Spoon chicken salad into halved and pitted avocados.
• Bell Pepper Halves: Use crisp red, yellow, or green peppers as edible cups.
• Cucumber Cups: Scoop out thick cucumber slices and fill them.
• Tomato Bowls (in moderation): Hollow out firm tomatoes for a fresh, juicy serving option.

Lettuce Wraps & Low-Carb Wraps

Perfect for a grab-and-go option. Use large lettuce leaves (like romaine or butter lettuce) to wrap the salad. Try keto tortillas or coconut wraps for a more filling version.

Keto Bread or Chaffles

Craving a sandwich? No problem. Serve between slices of keto bread or toasted chaffles (cheese + egg waffles). Add lettuce, tomato (small amount), and pickles for a full sandwich experience.

As a Snack or Appetizer

Ideal for parties or quick bites. Serve with keto crackers or cheese crisps. Spoon into mini bell peppers or cucumber slices for finger food. Roll inside deli meat slices for bite-sized pinwheels.

With Hard-Boiled Eggs

A protein-packed combo. Slice hard-boiled eggs and top each half with a spoonful of chicken salad. Great for keto lunchboxes or a quick post-workout snack.

Serving Tips:

• Portion control: Stick to ½–1 cup per serving depending on your macros.
• Chill before serving: Cold salad has better texture and flavor.
• Garnish: Top with chopped herbs, paprika, or a drizzle of olive oil for a clean presentation.

Expert Tips for the Best Results

Want to take your keto chicken salad from good to unforgettable? These expert tips will help you fine-tune texture, boost flavor, and make your prep time more efficient.

Use Fully Cooled Chicken

Warm or freshly cooked chicken can cause mayo to separate and make the salad greasy.

• Tip: Always chill your chicken before mixing it with the dressing for the best texture.

Season in Layers

Add a little salt and pepper while cooking your chicken, then adjust again after mixing the salad.

• Tip: Taste your salad after it chills—cold food often needs slightly more seasoning.

Go Easy on the Mayo at First

Start with less dressing than you think you need—you can always add more.

• Tip: If it gets too thick, loosen with a splash of lemon juice, vinegar, or olive oil.

Balance the Textures

A good chicken salad has contrast:

• Creamy (mayo or avocado)
• Crunchy (celery, nuts, seeds)
• Tender (shredded or chopped chicken)

Tip: Don’t overmix—it keeps those textures intact.

Let It Rest Before Serving

Give your salad at least 20–30 minutes in the fridge to let the flavors meld.

• Bonus: It tastes even better the next day!

Prep in Batches

Chicken salad keeps well, so make a double batch and store it for the week.

• Tip: Store dressing separately if you plan to use it over multiple days to keep it fresh.

Add Bold Flavors in Small Doses

Want more kick? Use spicy mustard, chopped pickles, or crumbled bacon—but a little goes a long way.

• Tip: Stir in strong ingredients last, after tasting the base.

Refresh Leftovers

If your salad gets a little dry after a day or two in the fridge:

Add a spoon of mayo or olive oil. Mix in a squeeze of lemon juice or vinegar to brighten it up.

Track Your Macros

Don’t forget to account for all ingredients, especially dressings and add-ins.

• Tip: Use a tracking app or plug ingredients into a calculator to get accurate nutrition info per serving.

Storage & Make-Ahead Guide

Keto chicken salad is not just easy to make—it’s also perfect for meal prep. With the right storage methods, you can enjoy fresh, flavorful portions all week long. Here’s how to keep it at its best:

Refrigerator Storage

How long does it last?

Properly stored in an airtight container, keto chicken salad lasts 3 to 5 days in the fridge.

Best containers to use:

Use glass or BPA-free plastic containers with tight-fitting lids to lock in freshness. Divided meal prep containers are also great for portioning.

Pro tip:

Store it on the bottom shelf of your fridge where the temperature is coldest and most stable.

Storing the Dressing Separately (Optional)

If you’re making a big batch for the week:

Store the salad mix and dressing separately to prevent sogginess. Mix together only when you’re ready to eat. This is especially helpful if you’re using add-ins like nuts, seeds, or cucumbers that can lose texture.

Can You Freeze Keto Chicken Salad?

Technically, yes but with caution. Mayonnaise-based dressings don’t freeze well. They tend to separate and become watery when thawed. The texture of veggies like celery can become mushy after freezing.

Freezer Tip:

If you really want to freeze it:

Freeze just the cooked chicken portion. Add mayo, seasonings, and other fresh ingredients after thawing.

On-the-Go Tips

Need to pack your chicken salad for work, school, or travel?

Use small, insulated lunch containers to keep it cool and safe. Bring lettuce leaves or keto wraps in a separate bag so they stay crisp. Don’t forget a fork and napkin—it’s great for eating anywhere.

Refreshing Leftovers

If your salad gets a bit dry or stiff in the fridge:

Stir in a little extra mayo, olive oil, or lemon juice. Taste and re-season with salt or pepper if needed.

Summary: Quick Storage Tips

Nutritional Info & Serving Size

Understanding the nutritional breakdown of your keto chicken salad is essential to staying on track with your low-carb goals. Here’s what you need to know about macros, serving size, and tracking it effectively.

Standard Serving Size

A typical serving of keto chicken salad is about ½ to 1 cup (roughly 120–150g). This portion size is usually enough to satisfy hunger thanks to the protein and fat content, making it ideal for a main dish or filling snack.

Estimated Nutrition Per Serving

(Based on a standard recipe using chicken breast, mayo, celery, and mustard)

These values will vary depending on ingredients and quantities used (especially mayo, add-ins, and dressing choices).

How to Calculate Your Own Macros

If you’re using custom ingredients or add-ins, here’s how to get accurate nutrition data:

Use a food scale to measure ingredients by weight. Input ingredients into a macro tracker (like MyFitnessPal, Carb Manager, or Cronometer). Create a “custom recipe” in the tracker and divide by number of servings.

This is especially helpful if you:

• Add cheese, nuts, or avocado
• Use a flavored mayo or dressing
• Include extras like bacon, eggs, or spices

Adjusting for Your Macros

• Need more fat? Add more mayo, avocado, olive oil, or a fat-rich dressing.
• Need more protein? Use chicken breast and increase the portion size.
• Lower fat option? Swap part of the mayo for Greek yogurt or cottage cheese (be sure to choose low-carb versions).

Keto-Friendly, Macro-Balanced

This chicken salad recipe hits all the right notes for keto:

• High in healthy fats
• Moderate to high protein
• Very low in carbs
• Gluten-free, sugar-free, and grain-free

Final Tip

Always check nutrition per batch and per serving when meal prepping. This helps you stay within your daily carb limits and avoid sneaky carb creep from small ingredients like onions or dressings.

Keto Chicken Salad Recipe

Looking for a delicious and easy keto chicken salad recipe? Try this low-carb, high-protein dish that's perfect for meal prep or a quick lunch!

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 1 hour hr

Total Time 1 hour hr 10 minutes mins

Servings: 4

Course: Appetizer, Salad

Cuisine: American

Ingredients Method

Ingredients

  

• 2 cups cooked shredded chicken
• 2 large boiled eggs chopped
• 1/4 cup chopped dill pickles
• 1/4 cup chopped pecans
• 1/4 cup minced yellow onion
• 1/2 cup mayonnaise
• 1 teaspoon yellow mustard
• 1 teaspoon white distilled vinegar
• 1 teaspoon fresh dill
• Salt and pepper to taste

Method

 

1. Add everything but the chicken to a mixing bowl and stir well to combine.
2. Add the chicken to the mixture and stir well to coat.
3. Taste and add salt and pepper, as desired.
4. Chill for 1 hour before serving for best flavor.