Greek Yogurt Chicken Salad
Greek Yogurt Chicken Salad is the perfect healthy meal. Made with no mayo, high in protein, low fat and low carb. Great for weight loss, easy & yummy! Keep it keto with no fruit, or make it with apples! You can serve it on a sandwich or a salad.
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How Many Net Carbs Are In Chicken Salad
Typical chicken salad has roughly 4-5 grams of carbs per serving depending on the ingredients used. Theyre not the highest in carbs as theyre mostly made of low carb ingredients. However, you still need to pay attention to the ingredients in each chicken salad as some do contain fruits like grapes and tomatoes which can increase the net carbs in the recipe.
Because this keto friendly chicken salad recipe was made with only low carb ingredients there are 1.4 grams of net carbs in every serving.
How To Store This Easy Chicken Salad Recipe
Speaking of making food in advance, this easy chicken salad recipe stores very well. That means its an excellent option for making ahead. In fact, the flavors develop even more as its refrigerated!
You can store it for at least a week , so its a great thing to make in bulk on the weekends for a full week of low carb chicken salad goodness. Just store it in an airtight container in your refrigerator.
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Ingredients For Making This Keto Chicken Salad Recipe
- Chicken: You can use breasts or thighs. It is a great way to use leftover chicken, but you can also cook some chicken up in your instant pot or pick up a rotisserie chicken.
- Bacon: Whatever type of bacon you prefer works, but do check the label to make sure it is sugar-free.
- Pickles: Look for pickles with zero carbs. Bubbies is my go-to brand.
- Celery and Onion: Both add flavor and crunch.
- Pecans: If you have time, toast your pecans first. This brings out the flavor.
- Dill: Fresh is best, but you can use dried if you don’t have fresh.
- Mayonnaise: Make sure you check the label and use a brand that is sugar-free.
- Vinegar: I used apple cider vinegar, but red or white wine vinegar would work as well.
- Mustard: I like Dijon mustard, but grainy brown mustard works too.
- Salt and pepper: Adjust the amount to your liking.
Keto Chicken Salad With Greek Yogurt
Instead of making this chicken salad with mayo, you can opt for plain Greek yogurt to make a tasty Greek yogurt chicken salad. This will ensure you have that this recipe is high in protein and tastes good. However, keep in mind that adding Greek yogurt to this recipe will add a few extra carbs compared to the mayo. 1/2 a cup of low carb Greek yogurt contains anywhere from 3.5 to 4.5 grams of carbs.
The Greek yogurt Ive come across with the least amount of carbs is FAGE TOTAL, 2% Plain Greek Yogurt. It contains 7 grams of carbs per cup. You can
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Easy Keto Chicken Salad
This is sure to be your new favorite keto chicken salad recipe! I kept this recipe really simple so that it tastes just like a classic recipe without the carbs.
I like to serve it on lettuce wraps, or with celery sticks. Though it tastes just as amazing right out of the bowl on its own.
This recipe is healthy, keto friendly, and high in protein.
The Best Chicken Salad With Grapes
Youre going to start with your pre-cooked chicken. Use your Instant Pot to easily meal prep chicken breasts, or you can also use canned chicken.
Dice your celery and onion and slice the grapes.
Next, mix up your dressing for this chicken salad. Remember, this is a healthy chicken salad recipe with no mayo, so we are going to use 0% Greek Yogurt.
When the chicken is shredded or chopped, the vegetables and grapes are diced and the dressing is made, simply toss all the ingredients together in a large bowl.
Then cover and refrigerate for at least 2 hours for the flavors to meld together!
How long does chicken salad last in the fridge?
As with most things, this healthy chicken salad with grapes can be stored in the refrigerator for 3-5 days for maximum freshness.
Use an air-tight container for storage, and you can be sure it will taste great!
If this chicken salad is left out of refrigeration for over two hours, it would be best to toss it .
Other Greek Yogurt Recipes
Plain 0% Greek Yogurt can be a very versatile protein source, and I use it often in my kitchen.
Here are a few other ways you can use Greek Yogurt in recipes:
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Chicken Salad Dressing Options
Dont like mayonnaise?? Not a problem, you still can enjoy this low carb chicken salad.
Avocado Mash some ripe avocados with a little bit of salt, pepper, and lemon juice. Not only are you adding some extra healthy fat but also a good flavor.
Greek Yogurt This is a great replacement for mayo. It gives you the same creamy texture that mayo has. Check the label before you buy it because it still contains some carbs. You want to choose a greek yogurt that has no added sugar and is higher in fat.
Tips For Making The Best Keto Chicken Salad
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How To Make Shredded Chicken:
The only cooking this recipe requires is for the chicken. You can cook your chicken in instant pot, crockpot, or by boiling on stove top. Even better buy rotisserie chicken to save time! Here are different methods for cooking your chicken:
Instant Pot: Cook 1 lb chicken with ¼ cup water on manual for 14 minutes. You can also follow this instant pot shredded chicken recipe if you need help
Crockpot: Cook 1 lb chicken with ¼ cup water on low for 6 hours. You can also follow this crock pot shredded chicken recipe if you need help
Stovetop: Boil 1 lb of chicken in water for 10-14 minutes until thoroughly cooked
Rotisserie chicken : Simply buy a cooked chicken and pull the meat off with forks to save time!
Tip for shredding chicken: You can pull apart chicken with two forks but if you want to save time place your cooked chicken breasts in your kitchen aid mixer and give a few quick turns with the paddle attachment. You can also mix them with the beaters of a hand mixer.
How To Meal Prep Chicken Salad
This recipe is perfect for meal prep! It keeps well in the fridge for at least 5 days and you can utilize it in many ways. We like chicken salad for meal prep because it actually gets better the day after you make it!
If youre looking for all of our expert meal prep tips, check out our full post on How to Meal Prep.
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What Is The Best Way To Make A Healthy Chicken Salad
You can make chicken salad healthier for yourself and your family by following these tips:
- You should add more vegetables to your diet. If you want to make your chicken salad healthier, you can add some extra veggies to it! Make delicious cashew-curry chicken salad with cucumber, spinach, peppers, tomatoes, carrots and beans by trying the recipe for Cashew-Curry Chicken Salad.
- Swap out Mayo. To cut down on calories and unhealthy fats as in this Summer Splash Chicken Salad recipe, you can use alternate ingredients to make the sauce for your chicken salad, such as yogurt, lemon juice, avocado, reduced-fat sour cream or a vinaigrette.
- Skip the Bread. In place of bread, serve your chicken salad lunch over leafy greens or in a lettuce cup to reduce its caloric load. We recommend our Italian Chicken Salad Cups recipe.
- Other healthy ingredients can be sneaked in. Consider adding fruits, nuts, and seeds to your chicken salad to boost its nutritional value. Start with this recipe for Cool & Crunchy Chicken Salad.
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How Do You Prepare The Creamy Keto Chicken Salad
Preparing the Creamy Keto Chicken Salad is as simple as it gets. You can prepare the chicken breast in advance. Once you prepare the chicken breast to your liking, shred it down into small pieces before using it for this recipe.
Add your shredded chicken into a large mixing bowl followed by chopped red onion, chopped celery, fresh dill, yellow mustard, mayo, pepper, salt, and lemon juice.
Once you have all the ingredients in your mixing bowl, mix well to blend them. You can eat the chicken salad right away or put it in the fridge to get it cold. It stays good in the fridge for several days.
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Note On Nutritional Information
Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.
Originally Published: June 2, 2012 Last Updated: June 9, 2020
Light Meat Vs Dark Meat For Chicken Salad
The next question that comes to us is if white meat or dark meat is better for this keto chicken salad?
I would tell you for most recipes that chicken thighs and drumsticks are where its at. But that being said, for traditional chicken salad, white meat chicken is whats commonly used. Why is that??
Chicken breasts dont have a ton of flavor which means that your flavors all come from the other ingredients that you add while keeping the chicken from becoming overpowering.
I also found that cooked chicken breasts have a better texture after being chilled, and can be diced or shredded more easily. At times dark meat can become chewy when served cold.
With all of this being said, white meat isnt best for all other chicken recipes, but the best option for this Keto chicken salad recipe is using light meat.
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How To Serve The Keto Chicken Salad
I often just put a small scoop in a little bowl along with a few chunks of sharp cheese and some pickles as a low carb snack.
Of course, it is also perfect rolled up in crunchy lettuce leaves. Low carb Cloud bread is also a good option.
When I have ripe avocados on hand, I like to serve a scoop of the salad in a half of one for lunch too.
or just team it with a couple of your favorite keto side dishes and dig in!
When I really want the comfort food fix of a traditional style chicken salad sandwich, I make it on really low carb bread. My favorite keto bread is the Aldi Zero Carb Wheat . Yes, I know wheat is not allowed on a perfect Keto diet. Sometimes I break rules and that bread frequently keeps me from falling off low carb dieting.
Wrap a scoop up in a low carb tortilla with cheese and a pickle. Its a quick and easy way to make this high protein keto salad into a low carb lunch.
Variations
This is a pretty basic salad recipe. There are all sorts of yummy easy keto additions you can mix in with the chopped or shredded chicken. Try some out next time you make a batch.
- chopped pecans, walnut, or slivered almonds
- even dried cranberries if you can find unsweetened ones
Some add plain Greek Yogurt. While I agree that it is a healthy option and good for many low carb diets, mayo makes more sense for actual keto dieters. Select a mayonnaise with healthy fats in it.
How To Make Low Carb Chicken Salad
To make this recipe, start by shredding or chopping your chicken. Place it in a large mixing bowl and toss it with the bacon, chopped pickles, celery, red onion, pecans, and dill.
In a separate bowl, whisk together the dressing ingredients. Add the mayonnaise mixture to the chicken mixture and stir to combine.
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How To Make Chicken Salad
Making this chicken salad recipe doesnt require much effort, its as easy as 1,2,3!
Here are some time-saving tips to consider:
- Use the meat from a pre-cooked rotisserie chicken
- Make the chicken in a crockpot or instant pot the day before
- Cook the chicken in the oven along with the bacon on a sheet pan. This method is best for a chopped chicken salad .
- Prep all of the other ingredients while the chicken and bacon are cooking
Chicken Salad With Greek Yogurt
Up until a few years ago.. I had never had chicken salad. Most chicken salad is made with mayo which I find absolutely repulsive.
I figured I could probably make my own version of it with greek yogurt.. and once I tried it..I was hooked!
If youre like me and you hate mayo youre going to love this greek yogurt chicken salad. Its everything you love about regular salad but better for you! Heres why we like it:
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Tools To Make Keto Chicken Salad
Tap the links below to see the items used to make this recipe.
- Bowl These mixing bowls are some of my favorite kitchen tools. There are so many sizes included in this set so you will have the perfect size for almost any recipe.
- Measuring Spoons Both wet and dry ingredients are so easy to measure with these measuring spoons. I love that they nest together for easy storage.
- Mixing Spoon Mixing your delicious chicken salad is the hardest part of this recipe. This set has the perfect spoon to make it all come together.
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Best Keto Chicken Salad
Finding a keto-friendly chicken salad in a deli can be challenging. Most have added sugar. So far, the Whole Foods basic white meat chicken salad is the only one I have found locally that is low carb enough for keto.
I do like a slight sweetness to my chicken salad and am very fussy about texture. Running into even a small piece of gristle turns me right off. So, I decided to make my own, with zero net carbs. Check nutrition facts below for more information.
The easy keto recipe is perfect for making lettuce wraps! Its a great addition to use in any keto meal plan too.
You can even make a sandwich if you use a keto bread choice such as cloud bread.
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How To Store Chicken Salad
This healthy chicken salad is great for meal prep because it lasts for a while in the fridge!
How long does chicken salad with yogurt last in the fridge?: You can keep this chicken salad in the fridge in an airtight container for up to 4 days. After that it will lose its freshness
Can you freeze chicken salad? We do not recommend freezing this chicken salad. The fruit/yogurt will get funny after freezing
Will it be okay out of the fridge in a lunch box/on the go? Because this has cooked chicken in it and dairy, we wouldnt recommend leaving it out of the fridge for more than 2 hours.
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Ways To Eat Your Chicken Salad
After you make the Creamy Keto Chicken Salad, there are many ways to serve it. You can put it in a bowl and eat it directly as it is without adding anything extra to it.
If you would like to make a wrap with your chicken salad, consider using romaine lettuce leaves. If you do not like lettuce, you do have other options to prepare your wrap.
There are low-carb wraps that you can use. Add your chicken salad to the wrap with sliced tomatoes and onions. You might even want to add a slice of cheese to the wrap.
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More Keto Recipes To Try
- Keto Pecans are one of my go-to snacks on their own and also a delicious way to elevate this recipe!
- When you want a salad that never fails to satisfy, this Low Carb Cobb Salad is perfection.
- Keto Stuffed Chicken is one of my go-to meals. It works just as well for entertaining as it does a busy weeknight meal.
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- ½teaspoonpepper