Low Carb Keto Chicken Caprese Salad

I used to think Caprese salad was just a side dish pretending to be dinner. Then I threw in some juicy, marinated chicken and gave it a keto-friendly glow-up—now it’s one of my easiest protein-packed meals that feels like real food. Bonus: it uses leftovers like a champ and doesn’t wreck your macros.

What Solves the “Sad Keto Salad” Problem

Too many keto salads feel like limp lettuce and wishful thinking. This one? It hits with actual flavor.

• The chicken’s marinated in balsamic, herbs, and olive oil so it’s not just a dry afterthought
• The mozzarella is creamy real-deal bocconcini, not the shredded stuff
• A quick balsamic glaze drizzle adds sweet-savory richness without spiking your blood sugar (I’ll talk hacks below)

It’s fast, filling, and doesn’t feel like punishment.

Ingredients That Kept It Keto

For the Chicken:

• 2 tbsp balsamic vinegar – Yes, it has a few natural sugars. But it’s spread across 4 servings and balanced by fat + protein.
• 1 tbsp olive oil – Helps lock in flavor and ups your healthy fats.
• ½ tsp garlic powder, 1 tsp dried basil, ½ tsp oregano – Big flavor, no carbs.
• 1 tsp sea salt + ¼ tsp black pepper – Essential for not tasting like boiled sadness.
• 4 boneless skinless chicken breasts (about 225g/8 oz each) – Protein powerhouse with zero carbs.

For the Salad:

• 5 cups chopped romaine (about 150g) – Crunchy, low-carb, and fiber-friendly.
• 1 cup cherry tomatoes (150g) – Around 4g net carbs per serving—worth it for the flavor pop.
• ½ cup fresh mozzarella balls (115g) – 1-2g carbs depending on brand, but adds creamy satisfaction.
• ¼ cup fresh basil, sliced – Fresh is everything here. Dried just doesn’t cut it.
• ¼ cup balsamic glaze – Use a keto-friendly brand (like a reduced-sugar one) or make your own (I explain how below).

Keto Swaps That Actually Work

Want to Switch It?	Here’s What Works (And What Doesn’t)
Balsamic glaze	Make your own: Simmer ½ cup balsamic vinegar with 1-2 tsp allulose until syrupy.
Mozzarella balls	Fresh slices work too. Avoid shredded—low moisture and less creamy.
Romaine	Spinach, arugula, or baby kale work great. Iceberg? Meh.
Chicken	Leftover rotisserie chicken works in a pinch. Just skip the marinade.

Keto Missteps and How I Fixed Them

What Went Wrong	Why It Happens	How to Fix It
Chicken tasted flat	Not marinated long enough	Give it at least 30 mins in the fridge
Salad turned soggy	Glaze was added too early	Drizzle right before serving
Mozzarella was rubbery	Used low-moisture or pre-shredded	Stick with fresh bocconcini
Overcooked chicken	You didn’t rest or temp it	Use a meat thermometer + 5 min rest

Step-by-Step: Chicken Caprese, Keto Style

1. Marinate the chicken: Mix balsamic, oil, garlic powder, dried herbs, salt, and pepper in a bowl. Coat the chicken and let it sit for 10 mins (or up to 8 hours if you’re meal prepping).
2. Cook it your way: Grill, bake, or air fry the chicken until it hits 75°C/165°F internal temp. Let it rest at least 5 minutes before slicing.
3. Build your base: Layer chopped romaine, halved cherry tomatoes, mozzarella, and the sliced chicken in a big bowl.
4. Add the magic: Top with basil ribbons and drizzle with balsamic glaze right before serving.

My Go-To Low-Carb Hacks

• I make a batch of balsamic chicken at the start of the week—it works in wraps, salads, bowls.
• I portion this into 4 equal bowls for fast macro tracking. Each is ~400 cal, 52g protein, 16g carbs (net ~14.5g depending on glaze).
• To cut carbs even more? Skip the tomatoes or halve the balsamic.

Keeping It Keto-Friendly All Week

• Store separately: Keep salad, chicken, and glaze in different containers. Combine only when ready to eat.
• Shelf life: Salad base lasts 3 days. Chicken keeps up to 4 days. Balsamic glaze? 2 weeks in the fridge.
• Freezing? Chicken only. Don’t freeze the greens or tomatoes unless you like sadness.

Real Keto Questions, Real Answers

Can I eat balsamic on keto?
Yes, but use it in moderation. Or make your own glaze with allulose—it thickens like sugar but doesn’t spike blood sugar.

Is mozzarella low carb?
Fresh mozzarella is low in carbs and high in fat/protein. Just check the label—some brands sneak in starch.

Will this kick me out of ketosis?
Not if you portion it right. The biggest carb load is the tomatoes + glaze—adjust those to fit your macros.

Nutrition Facts

Nutrient	Amount
Calories	400 kcal
Total Fat	12.2g
– Saturated Fat	4.2g
Cholesterol	130mg
Sodium	850mg
Potassium	780mg
Total Carbohydrate	16.3g
– Dietary Fiber	1.8g
– Sugars	12.5g (mostly from tomatoes & balsamic)
Net Carbs	~14.5g
Protein	51.8g

Check out More Recipes:

• Low Carb Keto Chicken Salad
• Low Carb Keto Cauliflower Potato Salad
• Low Carb Keto Buffalo Chicken Salad
• Low Carb Keto Mediterranean Chicken Salad