Low Carb Keto Easy Chicken Salad

✍️ I Used to Think Chicken Salad Needed Grapes. Spoiler: It Doesn’t.

Back when I first went low-carb, I clung to old comfort foods like chicken salad — but kept adding grapes because that’s how everyone made it, right? Cue the sneaky carb creep. My ketones tanked, and my cravings came roaring back. Not worth it.

Now I make a real keto chicken salad that brings the crunch and a pop of freshness — without sabotaging my macros. This version? Even my grape-loving, carb-committed mom eats it and doesn’t miss a thing.

💡 What Solves the “Sad Keto” Problem

• Crunch from celery and pecans (no sad limp texture)
• Sweetness from chopped cucumber or a few diced strawberries instead of high-sugar grapes
• Dressing that’s tangy, creamy, and clings to every bite
• Fat + fiber + protein = super satisfying, keeps you full

🧾 Ingredients That Kept It Keto

• 680g / 1½ lb cooked shredded chicken — protein powerhouse.
• 60g / ½ cup celery, diced — crisp texture, 0.7g net carbs per stalk.
• 30g / ¼ cup chopped cucumber or 2 small diced strawberries — fresh pop, minimal carbs (~1–2g net carbs total).
• 40g / ⅓ cup pecans, finely chopped (optional) — adds fat and crunch, about 1g net carbs.
• 2 tbsp fresh dill, finely chopped — boosts the fresh flavor without carbs.
• 1 tbsp green onions, thinly sliced — mild bite, only ~0.3g net carbs.
• 240g / 1 cup mayonnaise — fat source, zero carbs (choose one without added sugar).
• 1 tbsp Dijon mustard — tangy balance, 0.5g net carbs.
• 2 tbsp lemon juice (freshly squeezed) — brightens it up.
• 1 tsp sea salt
• ½ tsp black pepper

🔁 Low-Carb Substitutions That Hold Up

If you want…	Try this instead
More sweetness	2-3 drops liquid stevia into dressing
More crunch	Chopped radishes (low-carb, crisp)
More creaminess	Add 2 tbsp sour cream to mayo mix
Herby vibe	Swap dill for parsley or tarragon

⚠️ Keto Missteps and How I Fixed Them

What Went Wrong	Why It Happens	How to Fix It
Dressing turned watery	Grapes + too much lemon juice	Dry veggies first, easy on lemon.
Weird texture	Overshredded chicken	Shred coarsely for better bites.
Too carby	Grapes in the mix	Use cucumber or strawberries instead.

👩‍🍳 Step-By-Step: How To Make It

1. Mix the Salad Base
   In a large bowl, toss together shredded chicken, celery, cucumber/strawberries, pecans, dill, and green onions.
2. Make the Dressing
   In a small bowl, whisk mayonnaise, Dijon, lemon juice, salt, and pepper until smooth.
3. Combine
   Pour dressing over salad base. Stir until every piece is glossy and coated.
4. Chill
   Cover and refrigerate for 30 minutes minimum. (This helps flavors marry and thicken up.)

Macro Hack: I portion it into 8 equal containers — about ¾ cup each. Makes tracking stupidly easy.

🧠 Keto Cooking Tricks That Help

• Microwave mayo for 10 seconds if it’s too thick — helps it blend easily without breaking.
• Dry chopped veggies with a paper towel — keeps the dressing creamy, not watery.
• Chop pecans tiny — big chunks overpower the delicate salad.

🧊 Meal Prep Notes That Matter

• Fridge: Lasts up to 4 days, covered.
• Freezer: Don’t freeze — mayo-based dressings break and go gross.
• After chilling: Stir before serving if liquid separates a little (normal).

❓ Real Keto Questions, Real Answers

Q: Can I use rotisserie chicken?
A: Yes, but check seasoning. Some rotisserie birds are dusted with sugar blends. Pick the plainest one you can find.

Q: Will cucumber spike blood sugar like grapes?
A: Nope. Tiny carb load and way less sugar. Safe swap.

Q: Can I add bacon?
A: Heck yes. Adds fat, flavor, and texture. Just mind the salt balance.

Nutrition Facts

Serving Size: 1 serving (about 1 cup)

• Calories: 290 kcal
• Total Fat: 22g
  • Saturated Fat: 3.8g
  • Monounsaturated Fat: 8.2g
  • Polyunsaturated Fat: 2.6g
• Cholesterol: 105mg
• Sodium: 520mg
• Potassium: 400mg
• Total Carbohydrate: 3.2g
  • Dietary Fiber: 0.7g
  • Sugars: 1.2g (from cucumber or strawberries, natural not added)
• Net Carbs: 2.5g
• Protein: 22g

Check out More Recipes:

• Low Carb Keto High Protein Tuna Salad
• Low Carb Keto Cauliflower Tabbouleh
• Low Carb Keto Shrimp Caesar Salad