Classic keto chicken salad gets its sweetness from grapes or dried cranberries, and that’s where the carbs creep in. This version skips the fruit and gets its interest from toasted pecans, plenty of celery, and a tangy Dijon dressing.
Each serving has 2 g net carbs, 38 g of protein, and about 490 calories. Poach the chicken once and you have lunch sorted for four days.
Chicken salad is protein-heavy by nature, which makes it a great tool for hitting your target. My free protein calculator shows how much you should be aiming for each day.
- 2 g net carbs and 38 g protein per serving, about 490 calories.
- Gently poached chicken stays juicy. Keep the water at a bare simmer, never a rolling boil.
- Toast the pecans for 5 minutes in a dry skillet. It doubles their flavor.
- Shred, don’t dice, so the dressing clings to every piece.
- It tastes even better on day two, once the flavors have had time to settle together.
Why This Works on Keto
Having a ready-made protein in the fridge is one of the most useful habits on any eating plan. Chicken salad covers lunch, a snack, or a quick dinner with almost no effort once it’s made.
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Chicken breast is very lean and high in protein, and the mayonnaise and pecans supply healthy fats that keep it satisfying. Leaving out the fruit keeps the carbs low while the celery and pecans provide all the crunch you need.
Toasted pecans also bring a subtle natural sweetness, so you don’t miss the grapes as much as you’d expect.
A Few Notes on the Ingredients
Chicken breast is poached in salted water with a bay leaf so it stays tender. Rotisserie chicken also works; you’ll need about 4 cups of shredded meat, and it’s worth checking the seasoning for sugar.
Pecans are among the lowest-carb nuts. Toast them in a dry skillet over medium heat, shaking often, until they smell nutty. Let them cool before chopping so they stay crisp.
Celery should be diced small so you get some in every bite. Include a few of the pale inner leaves for extra flavor.
Mayonnaise, sour cream, and Dijon make a dressing that’s creamy with a bit of tang. The sour cream lightens the texture compared with mayonnaise alone.
Keto Chicken Salad with Pecans and Celery
Ingredients
Equipment
Method
- Place the chicken breasts and bay leaf in a saucepan and cover with cold water by 1 inch. Add a generous pinch of salt.
- Bring to a gentle simmer over medium heat, then lower the heat so it barely bubbles. Cook 12 to 15 minutes, until the thickest part reaches 165°F. Let the chicken cool in the liquid for 10 minutes.
- Meanwhile, toast the pecans in a dry skillet over medium heat for 4 to 5 minutes, shaking often, until fragrant. Cool and roughly chop.
- Finely dice the celery. In a large bowl, whisk the mayonnaise, sour cream, Dijon, lemon juice, salt, and pepper.
- Shred the chicken with two forks and add it to the bowl with the celery, green onion, and most of the pecans. Fold until evenly coated.
- Taste and adjust the seasoning. Top with the remaining pecans and serve, or chill for at least 30 minutes to let the flavors come together.
Nutrition
Notes
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- Dairy free: Skip the sour cream and use a little extra mayonnaise.
- Swap the nuts: Walnuts or chopped macadamia nuts work well in place of pecans.
- Swap the protein: Use diced leftover turkey or canned salmon.
- Add bacon: Stir in 4 slices of crumbled crispy bacon for a smoky version.
- Herby: Add a tablespoon of chopped fresh tarragon or dill.
Storage, Leftovers, and Serving
Store the chicken salad in a sealed container in the fridge for up to 4 days. If you want the pecans extra crunchy, keep them separate and stir them in just before serving.
Chicken salad isn’t a good freezer candidate, since the mayonnaise separates when thawed. The plain poached chicken does freeze well, so you can cook extra and freeze it for another batch.
Serve it in romaine leaves, on cucumber slices, or stuffed into a halved avocado. Discover more options among my keto lunch recipes.
Frequently Asked Questions
Why Is My Chicken Salad Dry?
The chicken was probably overcooked. Poach it at a gentle simmer and pull it at 165°F. Letting it cool in the poaching liquid for 10 minutes also helps it stay juicy. If the salad still seems dry, add a spoonful more mayonnaise.
Is Chicken Salad Keto Without Grapes?
Yes. Without grapes, it’s naturally very low in carbs. This version has about 2 g net carbs, 38 g protein, and 36 g fat per serving, with the carbs coming mostly from the pecans and celery.
Can I Use Canned Chicken?
You can. Drain it very well and break it into pieces with a fork. The texture is softer than freshly poached chicken, but it’s a handy shortcut for a fast batch.
Your This-Week Plan
Here’s the experiment: make this chicken salad on Sunday and serve it three different ways during the week, in lettuce, in an avocado, and on cucumber rounds. Keeping the base the same but changing how you eat it is one of the simplest ways to avoid getting bored with meal prep.
This recipe is for general education, not medical advice. Nutrition values are estimates and will vary with brands. If you’re pregnant, have a health condition, or take medication for blood sugar or blood pressure, check with your doctor before starting keto.
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