I used to think “chicken salad” meant sad deli counter mush with questionable mayo. Then I went keto, and started actually making it myself — with juicy chicken, salty feta, and a lemony dressing that actually wakes you up.
This Mediterranean spin fixes everything I hated about old-school chicken salad: no soggy mess, no bland bites, and no blood sugar spike two hours later.
Bonus: it’s fast enough for lazy lunches and sexy enough to pack for a picnic.

💡 WHY THIS RECIPE WORKS

The Secret Behind This Low-Carb Win

• Protein-packed without the carb creep
• Fresh veggies for crunch (not limp sadness)
• Bold dressing that clings to the chicken, not puddles at the bottom of your bowl
• Rotisserie-friendly so you can cheat a little (no judgment)

🧾 WHAT I USED (AND WHY IT WORKED)

• Shredded cooked chicken (300g / 2½ cups) – High protein, zero carb. Rotisserie works, but avoid dry breast-only meat if you can.
• Crumbled feta cheese (50g / ⅓ cup) – Brings salty, creamy magic without adding many carbs (~1g net).
• Sliced black olives (50g / ⅓ cup) – Tiny fat bombs that boost flavor with basically no carbs.
• Diced bell pepper (75g / ½ cup) – Sweetness + crunch without blowing your carb budget (~3g net).
• Diced red onion (40g / ¼ cup) – Just enough sharpness; too much can push carbs higher.
• Fresh basil (10g / ¼ cup) – Adds a pop of flavor that tastes expensive but isn’t.

For the Dressing:

• Mayonnaise (120g / ½ cup) – Choose clean brands (like avocado oil-based) to dodge hidden sugars.
• Lemon juice (15ml / 1 tbsp) – Brightens the whole thing. No lemon = no Mediterranean vibe.
• Extra virgin olive oil (15ml / 1 tbsp) – Adds richness and keeps it keto legit.
• Dijon mustard (7g / ½ tbsp) – Sharpens the dressing without carbs.
• Italian seasoning (½ tsp, optional) – Quick flavor hack if your basil stash is sad.
• Sea salt + black pepper – You already know why.

🔁 KETO SWAPS THAT ACTUALLY WORK

• No olives? Swap for diced cucumber — but it’ll be less briny.
• No feta? Goat cheese is a creamy backup. Just track carbs — some logs slightly higher.
• Want it dairy-free? Skip the cheese entirely and add avocado slices just before eating.

(Heads up: swapping peppers for tomatoes adds more water and carbs. Stay smart.)

⚠️ WHAT WENT SIDEWAYS (AND WHY)

What Went Wrong	Why It Happens	How to Fix It
Salad turned watery	Veggies dumped water	Dice smaller + salt lightly before mixing
Dressing slid off	Chicken too dry or dressing too thin	Use juicy chicken + thicker mayo
Flavor felt flat	Not enough acid or seasoning	Boost lemon juice + a tiny more salt

👩‍🍳 HOW TO MAKE IT

1. Mix the Salad:
   In a big bowl, toss together shredded chicken, feta, olives, diced bell pepper, red onion, and basil.
   (Should look colorful, not sad.)
2. Make the Dressing:
   Whisk mayonnaise, lemon juice, olive oil, Dijon, Italian seasoning (if using), salt, and pepper until creamy and smooth.
3. Combine:
   Pour dressing over the salad. Toss until every little piece is coated. (No dry bites allowed.)

✅ Texture Cue: It should look creamy but not sloppy.

🧠 KETO COOKING TRICKS THAT HELP

• I batch-cook chicken in the Instant Pot — faster, juicier, always better for salads.
• I let the salad chill 10 minutes after mixing — flavors settle in and it feels “marinated.”
• I portion into 4 containers immediately — lazy tracking hack that saves my future self.

🧊 HOW I STORE AND TRACK IT

• Fridge: Airtight container, good for 3 days. (After that, basil and onions start to taste weird.)
• Freezer: No. Mayo-based dressing + frozen veggies = sad slush.
• Meal Prep Hack: Store dressing separately if prepping 2+ days ahead to keep it fresh.

❓ REAL KETO QUESTIONS, REAL ANSWERS

Will this spike my blood sugar?
Nope — it’s all low-glycemic ingredients. (Always check your own response if you’re super sensitive.)

Can I skip the mayo?
You can swap with plain Greek yogurt if you tolerate it keto-wise — but the flavor will shift tangier.

Is this portable?
100%. I take it to the park, to work, basically anywhere that needs a keto picnic.

Nutrition Facts

Macros per serving (¼ recipe):

Nutrient	Amount
Calories	422 kcal
Total Fat	33 g
• Saturated Fat	6 g
• Monounsaturated Fat	~14 g
• Polyunsaturated Fat	~3 g
Cholesterol	85 mg
Sodium	600 mg
Potassium	400 mg
Total Carbohydrates	4 g
• Dietary Fiber	1.4 g
• Sugars	1.6 g
Net Carbs	2.6 g
Protein	26.7 g

🔍 Quick Macro Breakdown (Per Serving)

• Fat: 70% of calories
• Protein: 25% of calories
• Net Carbs: 2-3% of calories

⚡ Notes:

• Net Carbs: (Total Carbs – Fiber = Net Carbs)
• These numbers are approximate based on standard USDA ingredient data. Always check your specific brands if you’re tracking very tightly.
• Mayo brand matters — avocado oil-based mayos (like Primal Kitchen) have cleaner profiles and can slightly lower total carbs.
• Veggie size matters — dicing bell peppers finely but not mounding them keeps carbs controlled.

Check out More Recipes:

• Low Carb Keto Chicken Caesar Salad
• Low Carb Keto Avocado Chicken Salad
• Low Carb Keto Easy Chicken Salad
• Low Carb Keto High Protein Tuna Salad