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Why You’ll Love This Low Carb Chicken Salad
Craving a low carb chicken salad that’s actually satisfying? This protein-packed recipe ditches the mayo for creamy avocado, delivering all the richness without the extra carbs. Crisp celery adds the perfect crunch while tender chicken keeps you full for hours. Whether you’re following keto or just want a lighter lunch, this 15-minute salad checks all the boxes.
Ingredients
- 2 cups cooked chicken breast, diced (rotisserie saves time)
- 1 large ripe avocado, diced
- 2 celery stalks, finely chopped
- 2 tablespoons fresh lemon juice
- 1 tablespoon olive oil
- 2 tablespoons fresh parsley, chopped
- 1/4 teaspoon garlic powder
- Salt and black pepper to taste
- 2 cups mixed greens (optional for serving)
Substitution Tips: Swap chicken for leftover turkey or canned tuna. Use lime juice if you’re out of lemon.
Timing
Prep: 10 min | Cook: 0 min | Total: 10 min | Serves: 3
How to Make Low Carb Chicken Salad
Step 1: Prepare Your Chicken
Dice your cooked chicken into bite-sized cubes (about 1/2-inch pieces). Use rotisserie chicken for maximum convenience—the skin-on version adds extra flavor.
Pro tip: Let refrigerated chicken sit at room temperature for 10 minutes before assembling for better flavor absorption.
Step 2: Mash and Mix the Avocado Base
Scoop avocado into a large bowl and mash with a fork until mostly smooth with some chunks remaining. Add lemon juice, olive oil, garlic powder, salt, and pepper. Mix until creamy and well-combined.
Pro tip: The lemon juice prevents browning and adds brightness that balances the richness.
Step 3: Combine Everything
Add diced chicken, chopped celery, and parsley to the avocado mixture. Fold gently until everything is evenly coated. Taste and adjust seasoning as needed.
Pro tip: Fold rather than stir aggressively to keep the chicken pieces intact and the texture interesting.
Nutritional Information
Per serving: Calories: 285 | Protein: 28g | Fat: 17g | Net Carbs: 4g | Fiber: 5g
This high protein lunch delivers nearly 30 grams of protein per serving while keeping carbs minimal—perfect for staying satisfied without the crash.
Variations, Tips & Storage
Variations:
- Add diced cucumber or bell peppers for extra crunch
- Mix in 2 tablespoons of chopped pecans or walnuts for healthy fats
- Sprinkle with everything bagel seasoning for a flavor boost
Common Mistakes to Avoid:
- Using overripe avocado creates a mushy texture—choose firm but yielding fruit
- Skipping the acid makes the salad taste flat and browns quickly
- Over-mixing breaks down the chicken and creates an unappealing paste
Storage: Refrigerate in an airtight container for up to 2 days. Press plastic wrap directly onto the surface to minimize browning. Not freezer-friendly due to avocado texture changes.
Quick Tip: If preparing ahead, keep avocado separate and mix just before serving for the best color and texture.
Serving Suggestions
Serve this keto chicken salad over mixed greens for a complete meal, stuff into hollowed cucumber boats for a carb-free vessel, or wrap in butter lettuce leaves for easy hand-held portions. A sprinkle of sunflower seeds adds visual appeal and extra crunch.
More Low-Carb Recipes You’ll Love
Looking for more creative ways to use avocado? Check out our collection of low-carb avocado recipes that’ll keep your meal plan exciting all week long.
Conclusion
This no mayo chicken salad proves healthy eating doesn’t mean sacrificing flavor or satisfaction. With protein-packed chicken, creamy avocado, and crisp celery, you’ve got a lunch that works as hard as you do. Make a double batch on Sunday for easy grab-and-go meals all week!
FAQs
Can I make low carb chicken salad without avocado?
Yes! Substitute Greek yogurt mixed with a tablespoon of olive oil for creaminess. This keeps it low-carb while providing a tangy alternative to traditional mayo-based versions.
How do I keep the avocado from turning brown?
Use plenty of lemon or lime juice and store with plastic wrap pressed directly against the salad’s surface. The acid and limited air exposure slow oxidation significantly.
Is this chicken salad keto-friendly?
Absolutely. With only 4g net carbs per serving and high healthy fats from avocado, this recipe fits perfectly into ketogenic macros while delivering satisfying protein.
Can I use canned chicken instead of fresh?
Yes, canned chicken works in a pinch. Drain thoroughly and pat dry with paper towels to remove excess moisture that could make your salad watery.
What’s the best way to serve this for meal prep?
Pack the chicken salad separately from greens or vegetables. Assemble just before eating to prevent sogginess and maintain the best texture throughout the week.
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