I don’t mean to boast, but this healthy low-carb chicken salad is high in protein, rich in fiber and absolutely delicious. Even if “healthy” isn’t your favorite word, you’ll want to try it. It’s an easy, keto-friendly chicken recipe that’s full of antioxidants, satisfying and filling — ideal for lunch, dinner or meal prep.
Low-Carb Chicken Salad (High-Protein)
A few weeks ago I decided to give a low-carb approach a try. After seeing an unexpectedly high blood sugar reading after dinner, and remembering a prior diagnosis of gestational diabetes and lingering insulin resistance, I wanted to make a change that would support better blood sugar control and more steady energy. I’d already lost weight months earlier, so I focused on a cleaner, low-carb plan that emphasizes whole foods, protein and healthy fats.
This chicken salad became one of my go-to meals. It’s quick to make, keeps well for lunches, and feels indulgent while still being nutritious. Below I share the ingredients, simple steps and a few variations so you can adapt it to what you have on hand.
Update: I’ve made this salad many times since first posting it. Each time it’s stayed delicious, so I refreshed the photos and kept the original recipe and instructions because they still work perfectly. Whether you’re following a low-carb or keto plan or simply want a nutritious meal, this salad is worth making.
Chicken Salad Ingredients
Use the following ingredients as a guideline — swap similar items depending on what you have:
- Cooked chicken (grilled, baked or pan-seared)
- Avocado for healthy fats
- Leafy greens (lettuce, spinach or arugula)
- Toasted sesame seeds and walnuts for crunch
- Purple or green cabbage for color and fiber
- Parmesan for a savory finish
- Garlic for flavor
How To Make A Low-Carb Chicken Salad
- Cut the cooked chicken into bite-sized pieces. Any cooked chicken works — grilled, roasted, baked or pan-seared.
- Chop the vegetables: lettuce, cabbage or spinach, avocado, parsley and basil if using.
- Combine the chicken and vegetables in a large salad bowl.
- Sprinkle with roughly chopped walnuts and toasted sesame seeds for texture.
- Whisk a simple dressing of Greek yogurt, mustard, tamari (or soy sauce), olive oil, vinegar and minced garlic. Adjust proportions to taste.
- Pour the dressing over the salad, toss gently and finish with olives and grated Parmesan.
- Serve immediately, or portion into containers for meal prep.
This salad only takes about 30 minutes from start to finish if you cook chicken fresh; if you use leftover chicken, prep time is shorter. The combination of protein, healthy fat and fiber makes it filling and balanced, and the dressing adds a creamy tang without heavy calories.
Low-Carb Chicken Salad Options
This salad is flexible. Here are some substitutions and additions I’ve used:
- If you don’t have cabbage, use spinach or arugula for a peppery note.
- Try different seasoned chicken — spicy garlic bites or Mediterranean-seasoned chicken both work well.
- If you don’t have sesame seeds, toasted sunflower seeds or pumpkin seeds add a similar crunch.
- Use half an avocado if you want a lighter fat content, or a whole avocado for creamier texture.
- Fresh basil or parsley brightens the salad; pickled jalapeños add a spicy tang if you like heat.
Even when I’ve left out walnuts or olives, the salad still shines. Parmesan and toasted seeds are small additions that make a big difference, so I usually keep them on hand.
This recipe was originally published in March 2019, updated in December 2019 and refreshed again in January 2026.