Low Carb Keto Chicken And Broccoli Salad

I’ll be real: I’ve eaten a lot of “healthy” chicken salads that tasted like sadness and compromise. This isn’t that. This one hits the protein mark and satisfies—crunchy, creamy, and tangy, with enough fat to keep you full without kicking you out of ketosis.

I first threw this together after a rotisserie chicken emergency (you know the one—lazy lunch, empty fridge, one sad bag of broccoli florets left). But with the right dressing—Greek yogurt, mayo, lemon, garlic—it turned into a staple I batch-prep weekly. It’s fast, fridge-friendly, and holds its texture like a champ.

💡 Why This One Works So Well

Most “healthy” chicken salads go too lean or too dry. This one’s creamy but not greasy, thanks to a half-and-half mix of mayo and full-fat Greek yogurt. The broccoli gives it crunch, not carbs. And each serving packs over 21g of protein with just 3.4g net carbs—exactly what I want post-lift or during a tight eating window.

🧾 What I Used (And Why It Worked)

• 3/4 cup mayonnaise – Adds fat for satiety. Don’t go light here—it messes with consistency.
• 3/4 cup plain Greek yogurt – Brings tang and protein. Go full-fat (5% or higher) or it’ll taste chalky.
• 1 tbsp lemon juice – Balances the richness. Fresh is worth it here.
• 3 cloves garlic, minced – Adds bite. Roast it first for a mellow, nutty hit.
• 1/2 tsp salt + 1/2 tsp black pepper – Basic seasoning, but don’t skip.
• 1 lb cooked chicken breast, chopped or shredded – Rotisserie shortcut? Yes, please.
• 3 cups chopped broccoli florets (no stems) – Crunch without carbs.
• 1/4 cup red onion – Sharp bite, minimal carbs.
• 1/4 cup red bell pepper – Adds color and a little sweet crunch. Optional, but good.

🔁 Low-Carb Substitutions That Hold Up

Swap	Works?	Notes
Sour cream for mayo	✅	Creamier, tangier. Good if you hate mayo.
Cream cheese for mayo	✅	Thicker, heavier texture. Soften first.
Omit bell pepper	✅	Drops a carb or two. I do this often.
Add cheddar or feta	✅	Bumps fat + flavor. Just go easy if tracking fat tightly.
Cucumber or grape tomato add-ins	✅	Adds freshness. Tomatoes will nudge carbs up slightly.

⚠️ Keto Missteps and How I Fixed Them

What Went Wrong	Why It Happens	How to Fix It
Soggy salad	Used thawed frozen broccoli	Only use fresh broccoli florets
Bland dressing	Skipped garlic or lemon	Use fresh ingredients and season aggressively
Dry texture	Overcooked chicken breast	Stick to rotisserie or poached for juicier meat

👩‍🍳 Step-by-Step: How to Make It

1. Make the dressing
   Mix mayo, Greek yogurt, lemon juice, garlic, salt, and pepper in a bowl. I use a stick blender for a smoother mix, but a fork works in a pinch.
2. Assemble the salad
   In a large bowl, toss chopped chicken, broccoli, onion, and bell pepper. Pour dressing over and mix until everything’s nicely coated.
3. Taste + adjust
   Add salt, pepper, or lemon juice as needed. I often finish with a sprinkle of fresh parsley or a crack of black pepper.

🧠 Tracking hack: I portion it into 4 servings (about 7 oz each) and store it in individual containers so I’m not eyeballing every bite.

🧠 Tricks That Made This Work Better

• Let it chill for 15+ minutes before eating—the flavors deepen, and the dressing thickens slightly.
• If your broccoli pieces are too big, blanch briefly (30 seconds) then ice-bath. Keeps the crunch but tones down raw bite.
• I pre-mix double batches of the dressing to keep on hand—it’s good on tuna, eggs, even keto slaw.

🧊 Keeping It Keto-Friendly All Week

• Fridge: Lasts 3–4 days in a sealed container. Great for meal prep lunches.
• Freezer: Nope. The dressing breaks and the broccoli gets mushy.
• Macros stay stable after chilling, no weird separation if you use full-fat yogurt.

❓ What I Googled Before Making This

Can I use shredded deli chicken?
Yes. Just check the label for hidden sugars or weird seasonings.

Is it OK to use all Greek yogurt and skip the mayo?
You can, but it’ll be tangier and slightly chalky. I recommend keeping at least half mayo for mouthfeel.

How do I make this spicier?
Add red pepper flakes to the dressing or stir in a little diced jalapeño.

Nutrition Facts

Serving Size: 7 oz (198g)
Servings Per Recipe: 4

Amount Per Serving
Calories	427
Total Fat	35.6g
Saturated Fat	~7.5g
Trans Fat	0g
Cholesterol	~95mg
Sodium	~500mg
Total Carbohydrate	4.5g
Dietary Fiber	1.1g
Total Sugars	~1.2g
Includes Added Sugars	0g
Net Carbs	3.4g
Protein	21.8g

Check out More Recipes:

• Low Carb Keto Amish Broccoli Salad
• Low Carb Keto Broccoli Salad With Almonds
• Low Carb Keto Broccoli And Cauliflower Salad
• Low Carb Keto Antipasto Salad With Broccoli