I’ve made a lot of sad salads on keto. You know the ones—watery lettuce, dry chicken, and a vinaigrette so acidic it could strip paint. But this one? This one hits. Juicy grilled chicken, creamy avocado, crisp veggies, and a lemon vinaigrette that doesn’t taste like diet food. I batch this weekly—because when I don’t plan ahead, I eat cheese and call it dinner.
Let’s break down why this works (and what I’ve messed up so you don’t have to).
Why This One Works So Well
- Juicy chicken you’ll actually want to eat – That marinade? Balanced acid and fat so the chicken stays tender, not rubbery.
- The textures hit right – Crunchy cukes, creamy avo, crisp lettuce = salad you chew, not suffer through.
- It’s low-carb, not low-flavor – You’re getting real flavor from herbs, garlic, and lemon—not just salt and regret.
- Macro-friendly with minimal tracking stress – Each 2-cup serving nets around 5.5g carbs, so it’s easy to work into your day.
Ingredients That Kept It Keto
- Grilled Chicken Breast – High protein, low carb. The olive oil + lemon marinade locks in moisture and adds flavor without sugar.
- Lemon Vinaigrette – Homemade means no sketchy thickeners or hidden sugars. Dijon + lemon = flavor bomb.
- Romaine Lettuce – Low in carbs, high in crunch. Holds up to dressing better than mixed greens.
- Cherry Tomatoes – Adds a touch of natural sweetness. About 1–2g net carbs per ½ cup.
- Cucumber – Fresh, hydrating, basically zero net carbs.
- Red Onion – Use sparingly. They pack flavor but also carbs—thin slices go a long way.
- Avocado – Fat, fiber, and creaminess. Rounds out the salad and helps you feel full.
Keto Swaps That Actually Work
| Ingredient | Swap | Notes |
|---|---|---|
| Chicken breast | Chicken thigh | More fat, juicier—just watch portion sizes if tracking strict protein/fat ratios. |
| Tomatoes | Roasted red pepper | Lower sugar option, especially if you’re sensitive to nightshades. |
| Vinaigrette | Ranch or green goddess | Go for full-fat, no-sugar versions. Homemade is your safest bet. |
| Avocado | Goat cheese | If you’re out of avo, this gives creamy-fat vibes with fewer carbs. |
| Red onion | Green onion | Lighter on the carbs, milder taste. Keto-friendly sub. |
What I Got Wrong
| What Went Wrong | Why It Happens | How to Fix It |
|---|---|---|
| Dry chicken | Overcooked or skipped marinade | Use a thermometer. Pull at 165°F internal temp. |
| Watery salad | Hot chicken wilts lettuce | Let the chicken rest 5 mins before slicing. |
| Dressing separated/too oily | Didn’t whisk long enough | Shake it in a jar. Bonus: stores better too. |
| Bland flavor | Skipped Dijon or under-salted the marinade | Don’t. It matters. |
Step-By-Step: How to Make It
- Marinate the Chicken (30 mins) – Whisk marinade ingredients, coat chicken, and chill. Don’t skip this—it makes or breaks the dish.
- Grill It – Medium-high heat, 6–8 mins per side. Chicken should hit 165°F. Rest before slicing.
- Make the Dressing – Whisk lemon juice, olive oil, Dijon, garlic powder, Italian seasoning, salt + pepper.
- Chop the Veg – Romaine, tomatoes, cukes, onion. Slice avocado right before serving so it doesn’t brown.
- Assemble – Layer veggies, top with sliced chicken, drizzle dressing.
- Toss or leave as-is – Your call. I toss if serving right away, or keep components separate for meal prep.
Smart Moves I Always Use
- I portion the chicken after grilling—makes macro tracking brainless.
- I shake my vinaigrette in a Mason jar and store the extra for later.
- I slice avocado last and toss it with a bit of lemon juice if I’m prepping ahead—it slows browning.
- I prep everything in separate containers for grab-and-go salads during the week.
How I Store and Track It
- Fridge: Chicken, chopped veg, and dressing all store well separately for 3–4 days.
- Avocado: Add fresh. Trust me.
- Reheat chicken: Warm in a skillet with a splash of broth or olive oil—microwaving dries it out fast.
- Macros: Each 2-cup serving is around 5.5g net carbs, 27g protein, 18g fat. Easy meal.
What I Googled Before Making This
Can I eat this on keto?
Yes. Every ingredient here is keto-safe, just be mindful of tomato and onion portions if you’re strict.
Will this spike blood sugar?
Not likely. The fat from the dressing and avocado helps blunt any blood sugar impact from the tomatoes/onion.
Is the dressing keto?
Yes, if you use the homemade vinaigrette—no sugar, no thickeners.
Can I meal prep this?
100%. Just keep the dressing and avocado separate until serving.
Nutrition Facts
| Nutrient | Amount |
|---|---|
| Calories | 315 kcal |
| Protein | 27.3 g |
| Fat | 18.6 g |
| Total Carbs | 11.9 g |
| Dietary Fiber | 6.4 g |
| Net Carbs | 5.5 g |
| Sugar | 4 g |
| Sodium | ~450–600 mg* |
| Cholesterol | ~80 mg |
| Potassium | ~750 mg |
Check out More Recipes:
- Asian Chopped Salad – Low-Carb, Keto-Friendly
- Low Carb Keto Chicken Caprese Salad
- Low Carb Keto Chicken Salad
- Low Carb Keto Cauliflower Potato Salad
Low Carb Keto Grilled Chicken Salad
Description
A satisfying keto and low-carb grilled chicken salad packed with protein, healthy fats, and crunch—everything your macros want.
Ingredients
Instructions
- Marinate chicken 30 mins in olive oil, lemon juice, Dijon, garlic, and spices.
- Grill chicken over medium-high heat until 165°F inside. Rest, then slice.
- Whisk vinaigrette ingredients together until smooth.
- Assemble salad: lettuce, veggies, chicken, avocado.
- Drizzle with vinaigrette, toss, and serve.
Notes
- I portion the chicken after grilling—makes macro tracking brainless.
- I shake my vinaigrette in a Mason jar and store the extra for later.
- I slice avocado last and toss it with a bit of lemon juice if I’m prepping ahead—it slows browning.
- I prep everything in separate containers for grab-and-go salads during the week.
Low Carb Keto Grilled Chicken Salad
