Creamy, crunchy, and packed with savory flavor, this Low-Carb Chicken Salad is an easy high-protein meal that works beautifully for lunch, meal prep, or a quick snack. Tender chicken combines with crisp celery, fresh herbs, and a creamy dressing for a satisfying texture in every bite. It’s naturally low in carbohydrates and easy to customize for a high-protein, low-carb lifestyle.
Can This Low-Carb Chicken Salad Support Weight Loss Goals?
Yes, this chicken salad can fit well into a weight-conscious eating pattern because it provides plenty of protein while keeping carbohydrates relatively low. Protein from chicken and Greek yogurt can help make the meal satisfying, while crunchy vegetables add volume and fiber without adding many carbohydrates. Keeping the dressing portion reasonable helps control overall calories.
Does Low-Carb Chicken Salad Fit a High-Protein Lifestyle?
Absolutely. Chicken breast provides lean, high-quality protein, while Greek yogurt adds additional protein and creaminess to the dressing. The vegetables contribute only a small amount of carbohydrates, making the overall net carb count relatively low. For an even higher-protein version, increase the chicken slightly or use a higher-protein Greek yogurt.
Why This Recipe Is Special
- High-protein — Tender chicken makes this salad naturally filling and protein-rich.
- Low-carb — Crisp vegetables provide freshness without relying on bread, pasta, or sugary ingredients.
- Creamy without being heavy — Greek yogurt balances the mayonnaise for a lighter dressing.
- Meal-prep friendly — It keeps well refrigerated and is easy to portion ahead.
- Versatile — Serve it in lettuce cups, with cucumber slices, or simply enjoy it straight from the bowl.
My Personal Experience
- I love how satisfying this salad feels.
The combination of tender chicken and creamy dressing makes a small serving feel like a complete meal. - The crunch makes every bite more enjoyable.
Fresh celery adds texture that keeps the salad from feeling soft or boring. - It is one of my favorite quick lunch options.
Once the chicken is cooked, the entire salad comes together in just a few minutes. - The dressing has a fresh, creamy flavor.
Greek yogurt, mayonnaise, lemon, and herbs create a balanced dressing without needing much sugar. - It works especially well for meal prep.
I can prepare several portions ahead and have an easy low-carb lunch ready in the refrigerator.
Perfect For
This chicken salad is perfect for quick lunches, meal prep, light dinners, office lunches, picnics, low-carb meal plans, keto-friendly menus, and protein-rich snacks. Serve it over leafy greens, scoop it into lettuce cups, or pair it with cucumber and other low-carb vegetables.
Why You’ll Love This Recipe
- Quick and easy
Using cooked chicken makes this recipe fast enough for busy weekdays. - Protein-packed
Chicken breast and Greek yogurt provide a strong protein base. - Low in carbohydrates
The recipe skips traditional bread and sweetened ingredients while keeping the vegetables fresh and crunchy. - Creamy and flavorful
Lemon, Dijon mustard, herbs, and a touch of black pepper make the dressing bright and savory. - Perfect for meal prep
Make it ahead and portion it into containers for convenient lunches throughout the week.
Common Mistakes to Avoid
- Using dry chicken — Overcooked chicken can make the salad tough; use tender, juicy cooked chicken.
- Adding too much dressing — Excess dressing can overwhelm the chicken and increase calories unnecessarily.
- Skipping the acid — Lemon juice helps balance the richness of the mayonnaise and yogurt.
- Chopping the vegetables too finely — Slightly larger pieces provide better crunch and texture.
Required Equipment
- Large mixing bowl — Provides enough space to combine the chicken and dressing without crushing the ingredients.
- Sharp knife — Makes clean, even cuts for the chicken and vegetables.
- Cutting board — Provides a stable surface for efficient preparation.
- Measuring spoons — Keeps the dressing proportions consistent.
Storage Instructions
Transfer leftover chicken salad to an airtight container and refrigerate promptly. It stays fresh for approximately 3–4 days when kept properly chilled.
For the best texture, keep lettuce, cucumber, or other serving vegetables separate until ready to eat. Freezing is not recommended because mayonnaise and Greek yogurt can separate and become watery after thawing.
This recipe remains naturally protein-friendly during storage; simply keep it refrigerated and avoid leaving it at room temperature for extended periods.
Recipe Details
- Preparation Time: 10 minutes
- Cooking Time: 0 minutes if using pre-cooked chicken
- Total Time: 10 minutes
- Servings: 4
- Best Season: All-season
- Total Calories: Approximately 290 calories per serving, depending on the mayonnaise and Greek yogurt used.
Short 3-Line Description
Creamy, crunchy, and savory low-carb chicken salad made with tender chicken and fresh vegetables.
Greek yogurt and mayonnaise create a rich dressing with bright lemon and herb flavor.
A simple high-protein option for lunches, meal prep, and low-carb eating.
📝 Ingredients
- 2 cups cooked chicken breast — approximately 300 g, shredded or diced
- ½ cup plain Greek yogurt — approximately 120 g
- ¼ cup mayonnaise — approximately 60 g; use avocado-oil or light mayonnaise if preferred
- ½ cup celery — finely chopped
- ¼ cup red onion — finely chopped
- 2 tablespoons fresh parsley — chopped
- 1 tablespoon fresh lemon juice
- 1 teaspoon Dijon mustard
- ½ teaspoon garlic powder
- ¼ teaspoon black pepper
- ¼ teaspoon salt, or to taste
Optional: 2 tablespoons chopped walnuts or pecans for extra crunch.
Directions
- Prepare the chicken.
Use fully cooked, cooled chicken breast. Dice or shred it into bite-sized pieces. - Make the dressing.
In a small bowl, whisk together Greek yogurt, mayonnaise, lemon juice, Dijon mustard, garlic powder, black pepper, and salt until smooth and creamy. - Combine the vegetables.
Add celery, red onion, and parsley to a large mixing bowl. Keep the pieces slightly chunky for a better crunchy texture. - Add the chicken.
Gently fold the cooked chicken into the vegetables. - Add the dressing.
Pour the dressing over the chicken mixture and gently toss until everything is evenly coated. Avoid overmixing so the chicken maintains its texture. - Chill for 15–30 minutes.
Refrigerate before serving if possible. This allows the flavors to blend and makes the salad more refreshing. - Serve.
Enjoy over lettuce, inside lettuce cups, with cucumber slices, or on its own. For a high-protein meal, keep the chicken portion generous and avoid high-carb bread or crackers.
Nutrition Facts (Per Serving – Approximate)
Based on four servings and the ingredients listed above. Actual values vary by brands and exact portions.
- Calories: ~290
- Fats: ~15 g
- Cholesterol: ~75 mg
- Sodium: ~430 mg
- Potassium: ~390 mg
- Total Carbohydrates: ~5 g
- Fiber: ~1 g
- Net Carbs: ~4 g
- Sugars: ~2 g
- Protein: ~31 g
- Calcium: ~55 mg
Notes
- Storage: Keep refrigerated in an airtight container for 3–4 days.
- Freezing: Not recommended because the creamy dressing can separate after thawing.
- Serving: For a lower-carb option, serve in lettuce cups or over leafy greens instead of bread.
- Allergy note: Contains dairy and egg depending on the Greek yogurt and mayonnaise used; optional nuts add a tree-nut allergen.
- Flavor boost: Add fresh dill, smoked paprika, chopped pickles, or a small amount of jalapeño.
- Protein boost: Increase the chicken breast or use a higher-protein Greek yogurt.
- Texture boost: Add chopped cucumber, celery, or a small amount of walnuts just before serving.
Frequently Asked Questions
1. Is chicken salad low-carb?
Yes, this version is low in carbohydrates because it uses chicken, low-carb vegetables, and a sugar-free creamy dressing.
2. Can I make this chicken salad without mayonnaise?
Yes, replace the mayonnaise with additional plain Greek yogurt for a lighter dressing.
3. Can I use leftover chicken?
Absolutely, cooked leftover chicken is perfect as long as it has been properly refrigerated.
4. What can I serve with low-carb chicken salad?
Lettuce cups, leafy greens, cucumber slices, avocado, or other non-starchy vegetables work well.
5. Can I prepare it ahead of time?
Yes, prepare it up to 3–4 days ahead and keep it refrigerated in an airtight container.
6. How can I make it even higher in protein?
Use extra chicken and high-protein Greek yogurt while keeping the dressing ingredients moderate.
