Carbs In Chicken Salad With Mayo

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The Best Chicken Salad With Grapes

Low Carb Curry Chicken Salad

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:

Chicken Salad With Relish

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Our recipe for chicken salad with relish delivers creamy richness with a kick of tangy sweetness. It’s delicious, easy to prep, and makes for a great high-protein/low-carb snack. In just 5 minutes, you’ll go from chopping to CHOMPING!

Chicken salad makes for a great breakfast, lunch, or snack. Heck, I’ve even had it for dinner!

It’s full of protein and low on carbs.

Are you a salad spread type of person? If so, check out my ham salad& egg salad recipes too. They’re every bit as flavorful and just as easy to make.

We love the addition of the sweet pickle relish because the sweetness and tang balances so well against the creamy richness of the mayonnaise.

This recipe is perfect when you have leftover roast chicken or just want to use up that Costco rotisserie chicken meat. It even works with packaged or canned chicken.

This salad also has great crunch from the finely diced onions and celery: they provide just the right amount of texture.

No special equipment necessary! You just need a knife and cutting board.

So stick with me: I’ll walk you through everything you need to know for making the best chicken salad recipe you will ever have.

While the the herb mixture is optional, it does add that ‘little something’ that takes it to the next level.

The ingredients of my fines herbes are below, but feel free to experiment on your own.

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.

Read Also: No Onion No Garlic Salad Dressing

Creamy And Packed With Fresh Flavors This Healthy Chicken Salad No Mayo Recipe Cuts Back On Calories And Fat But Not On Flavor

Chicken salad is a great anytime meal. Its made with convenient ingredients, is satisfying and versatile, and is of course, flavorful. But creamy chicken salads can also be laden with unnecessary fat and calories thanks to one particular ingredientmayo. Mayonnaise is a key ingredient in most chicken salads, and for good reasonits delicious! But with a few swaps you can easily replicate its function in chicken salad without the unwanted extra calories.

This chicken salad no mayo recipe utilizes regular nonfat plain yogurt, but for an added boost of protein, you can also use Greek yogurt. For a summery option, check out this yogurt-based chicken salad made with cantaloupe. Or check out our Buffalo Chicken Salad for creamy salad anytime.

Now, lets whip up a healthy chicken salad recipe.

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.

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Can You Freeze Chicken Salad

Speaking of meal prep, you might be wondering if you can freeze chicken salad.

You can make chicken salad and freeze it, but the mayo will separate and make the salad watery. If you want to save time and get the best tasting results, heres what we suggest:

  • Cook and shred/chop the chicken and bacon.
  • Mix in all the remaining ingredients except the mayo, mustard and lemon juice.
  • Place everything in a container or freezer bag. We like to use Glasslock containers.
  • When youre ready, thaw the chicken salad overnight in the refrigerator. Drain any excess water or juice.
  • Mix in the mayo, mustard and lemon juice. Store in an airtight container in the fridge for up to 5 days.

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.

Also Check: No Fat Salad Dressing Recipes

Swap Tuna For Chicken

Turn this into a tuna salad with one easy swap. Instead of chicken, use tuna. It tastes just as good and might even be more convenient since it comes in a can.

While fresh is always best, you can also eat canned tuna thats packed in water or olive oil. Sustainably-caught, low-mercury tuna has omega-3s to promote healthy heart and brain function.

You can also eat your tuna salad with a lettuce wrap, in a bowl by itself, or atop cloud bread.

How To Make A Creamy Chicken Saladno Mayo Needed

Avocado Oil Mayo Chicken Salad Lettuce Wrap| [Low Carb-Low Calorie]

This recipe serves eight, but keeps in the refrigerator for five dayshello, work lunches!


  • 1 tablespoon fresh lemon juice
  • 1 teaspoon olive oil
  • 1 teaspoon minced lemon zest
  • ½ teaspoon salt
  • 2 cups shredded cooked chicken
  • ½ cup thinly sliced celery
  • ¼ cup chopped scallions
  • 2 tablespoons toasted sliced almonds

1. Make the dressing.

To make this chicken salad recipe, start by whisking together the sauce ingredients in a large bowl. Add the yogurt, lemon juice, oil, Dijon, zest, salt, black pepper, and cayenne to a large bowl and combine.

2. Shred the chicken.

Utilize leftover cooked chicken, or stop by the store on your way home and grab a rotisserie chicken, to cut down on prep time for this recipe. Use two forks to shred the cooked chicken into bite-sized pieces, then toss into the bowl with the dressing.

3. Get chopping.

With any chicken salad, theres a bit of chopping involved. Luckily for no mayo recipe, we kept the knife work to a minimum. Thinly slice two ribs of celery and roughly chop scallions and parsley, add all three to bowl with dressing and chicken.

4. Personalize it.

Heres where you can make this recipe your own. To keep it classic, we added raisins and sliced almonds, but you can use whatever dried or fresh fruit you prefer as well as whatever nuts you have on hand.

5. Serve it up!

Serve this creamy, no-mayo chicken salad between toasted slices of sandwich bread, on a croissant, in a wrap or spooned into lettuce cups.

Read Also: Good Seasons Salad Dressing Bottle

What Ingredients Are In Low Carb Chicken Salad

  • Chicken Fresh poached chicken breast is the best option. Once its been cooled then either dice or shred it.
  • Mayo I like Hellmans the best, it doesnt contain any carbs. But feel free to make your own.
  • Red Onion I love adding red onion to pretty much all of my salads.
  • Celery Adds a nice crunch to your chicken salad. If you dont like celery its ok, it can be omitted.
  • Mustard You can use any kind of mustard, but I went with Dijon.
  • Spices I only used a small amount of salt and pepper. I feel that it added just enough flavor.

Chicken Salad Calories And Nutrition

As you might expect, there will be variation in caloric content depending on the ingredients you choose to incorporate into your chicken salad. However, based on the Dietary Guidelines for Americans recipe, a serving of chicken salad’s calories is around 176 per 3/4-cup serving.

It’s unlikely that you’ll eat chicken salad on its own, though. You’re more likely to create a whole meal, like in the Cleveland Clinic’s recipe. This recipe states that the complete dish, including chicken salad, has a total of 431 calories.

This type of chicken salad is one of the healthiest types you can consume. As you’re mainly eating plant-based products and lean meat, chicken salad’s nutrition contains a variety of essential vitamins and minerals, as well as:

  • 27 grams of fat, only 4 grams of which come from saturated fat
  • 20 grams of carbohydrates, 7 grams of which come from dietary fiber
  • 31 grams of protein

Chicken salad is also often consumed as part of a sandwich. This type of chicken salad’s calories is likely to be similar to that of the Dietary Guidelines for Americans recipe, along with about 160 additional calories in the two slices of bread. This chicken salad dish would have a total of 336 calories.

You’ll still get a large amount of protein from this recipe. Unfortunately, you won’t obtain nearly as many other nutrients from a chicken salad sandwich, especially if you choose refined, white bread for your meal.

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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

Are Salads Good For A Diet

Keto Chicken Salad

There is no doubt that salad is a great way to burn fat, especially if you combine it with healthy grains for a full, rounded meal. I believe that adding a portion of healthy vegetables to your diet -whether it is pasta or sandwiches -will make a huge difference in your efforts to achieve a more lean body and you may be surprised at the results.

Also Check: Best Salad Dressing For Dialysis Patients

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.

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! It’s 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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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.

How Much Fat Is In Curried Chicken Salad

Easy Chicken Salad Low Carb Keto Meal Prep Recipe

. Amount of calories in Chicken Salad. There are 318 calories in 1 cup of Chicken SaladCommon serving sizes. Ad Calorie counting made easy.

Track macros calories and more with MyFitnessPal. Amount of calories in Curried Chicken Salad. Track macros calories and more with MyFitnessPal.

For a Serving Size of 05 of a cup 100 g How many calories are in Curried Chicken Salad. 34 fat 22 carbs 44 protein. Homemade Homemade – Chicken Salad With Mayo.

Chicken Salad w Mayo Serving Size. Includes exercise body logs. Grams of a cup oz.

Calories from Fat 180 643 Daily Value. 234 calories per cup 146 grams Sunflower seeds. 165 calories per ounce 28 grams.

34 fat 22 carbs 44 protein. Calories per serving of Chicken salad 12 c 86 calories of Mayonnaise regular mayo. How Many Calories In Chicken SaladThere are 48 calories in 100 grams of chicken salads.

Cals from Fat 284. 19 11g Protein. Find calories carbs and nutritional contents for Homemade – Chicken Salad With Mayo and over 2000000 other foods at MyFitnessPal.

Serving Size Calories 1 oz 38 100 g 133 1 cup 318. Get full nutrition facts and other common serving sizes of Chicken or Turkey Salad with Egg including 1 oz and 100 g. 240 calories is 12 of the daily recommended serving based.

81 21g Fat. 384 Daily Values Total Fat. BBQ Chicken Salad.

There are 318 calories in 1 cup of Chicken Salad. Calories In Mock Jasons Deli Chicken Salad. Amount of fat in Chicken Salad.

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Free Printable: Low Carb & Keto Food List

Low carb chicken salad is definitely a staple at our house. Even though my husband isnt a huge fan, I love the convenience of it. And perhaps more importantly, its one of the few solid foods my nine month old daughter will actually eat. After realizing that I dont yet have a post on how to make chicken salad, I knew I had to share my easy chicken salad recipe with you.

Keto chicken salad is a great lunch time treat, simple snack, or even light dinner. Plus, its incredibly versatile, and it comes together in just a few minutes! Thats the best kind of recipe in my book.

Since chicken salad is comforting, healthy, and convenient all at the same time, it just checks so many boxes. It meets the criteria of comfort food in the winter but is light and refreshing for a picnic in the warmer months, too.

Whether you serve it in lettuce boats, on low carb crackers, or have a simple sandwich with it, keto chicken salad is satisfying and yummy. And just in case youre working on some goals, it happens to be all natural, low carb, gluten-free, paleo, and whole30 compatible!

More than anything, though, this easy chicken salad recipe is the best to just have around in your fridge for just whenever. When you want something quick or just dont feel like cooking, its there and ready to go. Its satisfying and delicious plain, but there are endless possibilities for getting creative with it, too.

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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