Chicken salad is an easy to prepare, easy to store solution for a Keto diet. Indeed, it is an easy, go to meal for anyone on the diet, who does not really care for having to plan menus in advance etc.
Just prep up a large quantity of Keto Chicken salad, and leave it in the fridge for lunch or dinner for the next few days!
Keto Chicken Salad…. The basics:
Chicken salad is inherently Keto compliant … if you take care of the ingredients that go into it. Firstly Chicken itself is absolutely fine on Keto. The main issue is likely to be the mayonnaise or mustard used which followers of the Keto diet may need to watch out on.
Oftentimes, commercially made mayonnaise can be full of unwanted carbs such as sugar. In this case there is a few things you can do:
- Choose a Keto compliant commercially produced Mayonnaise. Brands that are compliant include Chosen Brands (uses Coconut Oil and a slight touch of cane sugar); Sir Kensington’s Mayonnaise which uses Avocado oil and lime; Primal Kitchen Mayo; Duke’s sugar free mayo; Tessemae’s organic Mayonnaise.
- Make your own Keto complaint Mayo… One very basic recipe for Mayo without the sugars and preservatives as follows:
Ingredients –
- 1 egg yolk
- A healthy squeeze of lemon juice
- A small dab of dijon mustard
- Salt to taste
- ¾ cup of the oil of your choice (we recommend 100% avocado oil).
Method –
In a small mixing bowl, mix all the ingredients EXCEPT the oil together with a whisk. Once this is done, very SLOWLY add in the oil and continue whisking – literally adding the oil drop by drop. This emulsifies the water content in the egg yolk and the other ingredients with the oil to form your Mayonnaise. Continue to add the oil slowly and whisk until all the oil is gone into the mixture. And there you have it, your very own homemade SUGAR and PRESERVATIVE FREE Mayonnaise. (Do note that apart from the egg yolk and the quantity of oil indicated in this recipe, the other ingredients CAN be adjusted according to your own taste buds – so experiment and enjoy!). Also note that such home made mayo will not last as long as commercial ones so we do suggest consumption on the same day if possible!
- Go for a Mayo free Keto Chicken Salad recipe… you may try out the in this link for a Greek Style Keto Chicken Salad with Yoghurt – https://www.foodfaithfitness.com/mediterranean-greek-yogurt-chicken-salad/
Otherwise, here is our standard Keto Chicken Salad Recipe for your enjoyment:
INGREDIENTS
- 1/4 cup (Low Carb) Mayonnaise
- 2 tbsp Mustard
- 2 tbsp Fresh dill (chopped)
- 2 tbsp Fresh parsley (chopped)
- 2 cloves Garlic (minced)
- 3 cups Shredded chicken (cooked)
- 1/2 cup Green onions (chopped)
- Sea salt
- Black pepper
METHOD
- In a salad mixing bowl, mix together the mayonnaise, mustard, fresh dill, fresh parsley, and garlic.
- Add in the chicken as well as green onions. Season with sea salt and black pepper to taste.
- Before serving, leave in the refrigerator for 2 hours to let the flavors blend better.
RECIPE NOTES
Serving size: 1/2 cup
NUTRITION INFORMATION PER SERVING
Amount per serving. Serving size in recipe notes above.
Calories 175
Fat 12g
Protein 16g
Total Carbs 1g
Net Carbs 0g
Fiber 1g
Sugar 1g
Storing Your Keto Chicken Salad
This Keto Chicken salad recipe is perfect for storing and in fact keeping the salad longer in the fridge allows the flavors to mix better and makes for a better tasting meal. It can be stored for about a week in the refrigerator which means that it is an easy meal to whip out for a whole week if you are too busy to cook fresh each day, – especially for Lunch!
Alternative ways to enjoy your Keto Chicken Salad
While the above Keto Chicken salad can be enjoyed perfectly on its own, we can also suggest here a few other options of serving it, increasing your enjoyment and adding some variety, especially if you are eating it over a period of 1 week. This way, you won’t get bored at all!
- Wrap your Keto Chicken Salad in a Lettuce Leaf and turn it into Lettuce Wraps
- Create a cup out of a tomato and stuffing your Keto Chicken Salad into it
- Add it as a protein source into low carb vegetable salads
- Halving and scooping out the seeds of peppers and filling it with your Keto Chicken Salad
- Using it as a creamy, protein rich “Dip” with low carb nachos or low carb tortilla chips
- Spreading it over low carb crackers
- Spreading it over cucumber “discs”
- Making it into a sandwich with your favorite Keto Bread