I’ll be honest: chicken salad used to be my sad emergency lunch — the thing I slapped together when I had random leftovers and zero energy.
But most low-carb versions either turned out too dry, too watery, or just plain boring.
This version? It’s creamy without being gloppy, fresh without tasting like a garden exploded, and actually leaves me full without a blood sugar spike.
Perfect for meal prep, fast lunches, or stuffing into a lettuce wrap when you’re this close to ordering takeout.

💡 Why This One Works So Well

• Real mayo + a punchy mustard keep it creamy without making it heavy.
• Fresh herbs (not dried dust) wake it up — no “flat” salad vibes.
• Rotisserie chicken shortcut? Yes please — but I still dry it off first to avoid soggy sadness.
• Low-carb AF — under 2g net carbs per serving without tasting like diet food.

🧾 What Packs Flavor Without the Carbs

• Mayonnaise (¼ cup, 60g) – Real fat for real satiety. Use avocado oil mayo if you’re picky about oils.
• Mustard (2 tbsp, 30g) – Sharpens up the flavor without carbs creeping in.
• Fresh dill (2 tbsp, 6g) – Game-changer. Don’t skip. Fresh > dried here.
• Fresh parsley (2 tbsp, 6g) – Brings that clean, herby balance.
• Garlic cloves (2) – Minced fresh, not the jarred stuff (trust me).
• Cooked shredded chicken (3 cups, 375g) – Rotisserie works great—just pat it dry first.
• Green onions (½ cup, 50g) – Mild crunch without carb overload.
• Sea salt and black pepper – Always to taste. I like a little heavy hand with the pepper.

🔁 Low-Carb Swaps That Still Work

• Chicken swaps: Turkey breast works in a pinch but can be drier. Add a tiny splash of olive oil if needed.
• Herbs: No dill? Try tarragon or even a bit of basil. Dried herbs? Meh — it’ll work, but cut the quantity by half.
• Mayo: Greek yogurt? Technically doable if you’re just low-carb, but it won’t hit the same for strict keto.

⚠️ Keto Missteps and How I Fixed Them

What Went Wrong	Why It Happens	How to Fix It
Salad turned watery	Wet chicken or herbs	Pat everything dry with paper towels before mixing
Tasted flat after chilling	Herbs and seasoning mellowed out	Taste and re-season after chilling
Weird texture	Used canned chicken	Stick to shredded cooked chicken or good rotisserie

👩‍🍳 How To Make It (Step-By-Step)

1. Mix the dressing: In a large bowl, stir together the mayo, mustard, dill, parsley, and garlic until smooth.
2. Add the good stuff: Stir in your shredded chicken and green onions.
   (It should look creamy but not drenched. If it’s stiff, a tiny splash of olive oil or more mayo helps.)
3. Season it: Salt and pepper to taste. Don’t skimp.
4. Chill it: Cover and refrigerate for at least 2 hours. Trust me, the flavor deepens like crazy.
5. Serve it up: Straight from the bowl, stuffed into lettuce wraps, or piled on top of cucumber slices.

🧠 Keto Cooking Tricks That Help

• Pre-chop herbs on meal prep day to save time later.
• Weigh your chicken after shredding — cooked weight matters for macros.
• Scoop into meal-prep containers — 6 equal portions makes tracking macros stupid easy.

🧊 Meal Prep Notes That Matter

• Fridge: Keeps 4 days airtight.
• Freezer: Not great — mayo breaks down and it gets weird.
• Macro note: Chill time doesn’t change macros, but toppings (like avocado or nuts) will.

❓ Real Keto Questions, Real Answers

Will this spike my blood sugar?
→ Nope. Very low carb, mostly fat and protein.

Can I use canned chicken?
→ You can, but it’ll be wetter and mushier. Dry it super well if you must.

Is it good for meal prep?
→ Absolutely — just portion it so you don’t “eyeball” more carbs than you planned.

Nutrition Facts

(Serving Size: ~150g / 1/6 of recipe)

Nutrient	Amount per Serving
Calories	179 kcal
Total Fat	9.9g
— Saturated Fat	1.7g
— Trans Fat	0g
Cholesterol	65mg
Sodium	290mg
Potassium	280mg
Total Carbohydrates	1.6g
— Dietary Fiber	0.6g
— Sugars	0.3g
Net Carbs	1.0g
Protein	19.9g

🧠 Notes on the Macros:

• Net Carbs = Total Carbs (1.6g) – Fiber (0.6g) = 1.0g Net Carbs per serving.
• Protein-heavy thanks to the chicken — almost 20g protein per serving.
• Low-fat mayo would change the fat numbers, but standard full-fat mayo keeps this keto as intended.
• Sodium is moderate — if you’re using a salty rotisserie chicken, taste before adding extra salt.

Check out More Recipes:

• Low Carb Keto Mediterranean Chicken Salad
• Low Carb Keto Chicken Caesar Salad
• Low Carb Keto Avocado Chicken Salad
• Low Carb Keto Easy Chicken Salad