As someone who meal preps regularly, I’ve made this recipe countless times, tweaking it until it’s absolutely perfect.
The creamy avocado replaces mayo completely, creating a luscious texture while adding healthy fats that keep me full for hours.
Whether you’re following a strict keto diet or just looking for a healthier lunch option, this recipe will become your new best friend in the kitchen.
Why I Love This Keto Avocado Chicken Salad
There are so many reasons why this recipe has become a staple in my weekly meal rotation.
First and foremost, it’s incredibly easy to make. On busy days when I barely have time to think about lunch, I can whip this up in under 15 minutes if I have pre-cooked chicken on hand.
The combination of creamy avocado and tender chicken creates a satisfying texture that keeps me coming back for more.
Another reason I love this Keto Avocado Chicken Salad is its versatility.
You can serve it in lettuce wraps for a light lunch, stuff it in a hollowed-out tomato for an impressive appetizer, or simply enjoy it straight from the bowl with a fork.
The options are endless! I’ve even served it at gatherings where friends following different diets all enjoyed it equally.
However, the main reason this recipe has become my go-to is the nutritional profile.
With only 2-3g net carbs per serving, it’s perfect for maintaining ketosis while providing ample protein and healthy fats to fuel your day.
The avocado not only adds creaminess but also contributes heart-healthy monounsaturated fats and essential nutrients like potassium and fiber.
Creamy Keto Avocado Chicken Salad
Perfect for Meal Prep
I’m a big believer in meal prepping to stay on track with my keto lifestyle, and this recipe works beautifully for that purpose.
While the avocado does limit how far ahead you can prepare it (I wouldn’t go beyond 24 hours), I often pre-cook chicken on Sundays and keep the other ingredients ready to go.
This way, I can quickly assemble a fresh batch whenever needed throughout the week.
The lemon or lime juice in the recipe helps prevent the avocado from browning too quickly, therefore extending its freshness.
I also recommend storing it in an airtight container with plastic wrap pressed directly onto the surface of the salad to minimize air exposure.
Ingredients
One thing I appreciate about this Keto Avocado Chicken Salad is that it requires simple, wholesome ingredients that I usually have on hand.
The star players are, of course, chicken and avocado, but the supporting ingredients add layers of flavor that make this dish truly special.
| Ingredient | Amount (US) | Amount (Metric) | Notes |
| Cooked chicken breast | 2 cups | 300g | Shredded or diced (rotisserie chicken works great) |
| Ripe avocados | 2 medium | 300g | One mashed, one diced |
| Red onion | ¼ cup | 40g | Finely diced |
| Celery | ½ cup | 60g | Finely diced |
| Fresh cilantro | 2 Tbsp | 8g | Chopped (substitute with parsley if preferred) |
| Fresh lime juice | 2 tsp | 10ml | Lemon juice works too |
| Avocado oil | 1 Tbsp | 15ml | Optional, for extra creaminess |
| Garlic powder | 1 tsp | 3g | Fresh minced garlic works too |
| Salt | ½ tsp | 3g | Adjust to taste |
| Black pepper | ¼ tsp | 1g | Freshly ground is best |
Optional Add-ins for Extra Flavor
I love customizing this recipe based on what I have in my fridge.
Here are some keto-friendly add-ins that work beautifully with the base recipe:
- Crispy bacon bits
- Diced cucumber for extra crunch
- Chopped hard-boiled eggs
- Diced bell peppers
- Jalapeño for a spicy kick
- Sliced black olives
- Crumbled feta cheese
- Fresh dill or chives
- A dash of cumin or smoked paprika
- Pumpkin seeds for added crunch
How to Make Keto Avocado Chicken Salad
Making this Keto Avocado Chicken Salad couldn’t be easier!
I love recipes that don’t require a lot of fuss but still deliver amazing flavor, and this one definitely fits the bill.
The key is using ripe avocados they should yield slightly to gentle pressure but not be too soft or brown inside.
Step-by-Step Instructions
- Prepare the avocados: Cut the avocados in half, remove the pits, and scoop the flesh into a medium bowl. Set aside about ¼ of the avocado diced into chunks, and mash the rest with a fork until mostly smooth but still with some texture.
- Add lime juice: Immediately add the lime juice to the mashed avocado and stir well. This helps prevent browning and adds a bright flavor.
- Add seasonings: Mix in the garlic powder, salt, and pepper. Taste and adjust seasonings if needed.
- Combine with chicken: Add the shredded or diced chicken to the bowl and gently fold it into the avocado mixture until well combined.
- Add remaining ingredients: Fold in the diced red onion, celery, cilantro, avocado oil (if using), and the reserved diced avocado chunks.
- Final adjustments: Taste the salad and add more salt, pepper, or lime juice if needed. The flavors should be bright and well-balanced.
- Serve or store: Enjoy immediately or refrigerate in an airtight container with plastic wrap pressed directly onto the surface of the salad to prevent browning.
Pro tip: If you’re meal prepping, you can add a thin layer of extra lime juice on top of the salad before covering it with plastic wrap. This creates an acidic barrier that helps prevent the avocado from browning too quickly.
Creative Ways to Serve Your Keto Avocado Chicken Salad
One of the reasons I make this Keto Avocado Chicken Salad so often is because of how versatile it is. There are countless ways to enjoy it while keeping it low-carb and keto-friendly. Here are some of my favorite serving suggestions:
Lettuce Wraps
My go-to option! Butter lettuce, romaine hearts, or iceberg lettuce all work wonderfully as low-carb wraps. I like to add a few thin slices of cucumber for extra crunch.
Stuffed Tomatoes
Hollow out large tomatoes and fill them with the chicken salad for an elegant presentation. This is perfect for lunch or as an appetizer when entertaining.
Cucumber Rounds
Slice cucumbers into thick rounds and top each with a spoonful of chicken salad for a refreshing, bite-sized snack or appetizer.
For those who aren’t strictly keto, you could also serve this on low-carb tortillas or with keto-friendly crackers.
Nonetheless, I find that the lettuce wraps are not only the lowest in carbs but also add a refreshing crunch that complements the creamy chicken salad perfectly.
Nutrition Information
This Keto Avocado Chicken Salad is not only delicious but also perfectly aligned with keto macros.
It’s high in healthy fats, moderate in protein, and very low in net carbs.
Here’s the nutritional breakdown per serving (recipe makes 4 servings):
| Nutrient | Amount Per Serving | % Daily Value* |
| Calories | 320 | – |
| Total Fat | 24g | 31% |
| Saturated Fat | 3.5g | 18% |
| Monounsaturated Fat | 15g | – |
| Total Carbohydrates | 7g | 2% |
| Dietary Fiber | 5g | 18% |
| Net Carbs | 2g | – |
| Protein | 25g | 50% |
| Sodium | 310mg | 13% |
| Potassium | 720mg | 15% |
*Percent Daily Values are based on a 2,000 calorie diet.
Your daily values may be higher or lower depending on your calorie needs.
With only 2g net carbs per serving, this Keto Avocado Chicken Salad is perfect for maintaining ketosis while providing ample protein and healthy fats to keep you satisfied for hours!
Storage Tips and Meal Prep Ideas
Because this recipe contains avocado, which tends to brown when exposed to air, storage requires a bit more attention than other meal prep recipes.
However, with a few simple tricks, you can enjoy this Keto Avocado Chicken Salad for up to 24 hours after preparation.
Best Storage Practices:
- Airtight container: Always store in a completely airtight container to minimize oxidation.
- Press plastic wrap: Place plastic wrap directly on the surface of the salad before sealing the container to create a barrier against air.
- Acid barrier: Drizzle a thin layer of additional lime or lemon juice on top before storing.
- Avocado pit trick: Some people swear by placing the avocado pit in the salad to prevent browning. While the science is debated, it certainly doesn’t hurt to try!
- Refrigerate immediately: Don’t leave the salad at room temperature for extended periods.
Meal Prep Pros
- Quick to assemble when ingredients are prepped
- Extremely satisfying and filling
- Perfect keto macros
- Versatile serving options
- No reheating needed
Meal Prep Cons
- Limited shelf life (24 hours max)
- Avocado may brown slightly
- Not suitable for freezing
- Best when fresh
- Requires ripe avocados
For the best meal prep strategy, I recommend preparing the chicken and chopping the vegetables ahead of time, but waiting to cut and mash the avocados until you’re ready to assemble and eat the salad.
This way, you get the convenience of meal prep without sacrificing freshness!
Frequently Asked Questions
Can I use canned chicken for this recipe?
Yes, you can absolutely use canned chicken if you’re in a pinch! Just be sure to drain it well and break up any large chunks. I prefer using freshly cooked or rotisserie chicken for the best flavor and texture, but canned chicken will work when you need a super quick option.
How do I know if my avocados are ripe enough?
The perfect avocado for this Keto Avocado Chicken Salad should yield slightly to gentle pressure but not feel mushy. If you remove the small stem at the top and see green underneath, it’s likely perfect. If it’s brown underneath, the avocado may be overripe. When cut open, the flesh should be bright green without brown spots.
Can I freeze this chicken salad?
Unfortunately, I don’t recommend freezing this Keto Avocado Chicken Salad. The avocado doesn’t freeze well and will change texture significantly upon thawing. The vegetables will also become limp and watery. This recipe is best enjoyed fresh or within 24 hours of preparation when stored properly in the refrigerator.
Is this recipe dairy-free?
Yes! This Keto Avocado Chicken Salad is naturally dairy-free as written. The creaminess comes entirely from the avocado rather than mayo or yogurt. This makes it perfect for those following both keto and dairy-free diets. If you want to add cheese as an optional ingredient, feta or cotija cheese makes a delicious addition.
What’s the best way to cook chicken for this recipe?
While rotisserie chicken is the quickest option, you can also poach chicken breasts for a tender result. Simply place chicken breasts in a pot, cover with water, add a pinch of salt, bring to a gentle simmer, and cook for about 15 minutes or until the internal temperature reaches 165°F (74°C). Let cool before shredding or dicing. Alternatively, you can bake chicken breasts at 375°F (190°C) for 20-25 minutes.
Why You’ll Love This Keto Avocado Chicken Salad
After making this recipe countless times, I’m still amazed at how something so simple can be so satisfying.
The creamy avocado perfectly complements the tender chicken, while the crunchy vegetables and bright lime juice create a balanced, flavorful dish that never gets boring.
What I love most about this Keto Avocado Chicken Salad is how it fits seamlessly into a busy lifestyle while supporting my health goals.
It’s packed with nutrients, keeps me full for hours, and takes just minutes to prepare.
Whether you’re strictly keto, looking to reduce carbs, or simply trying to incorporate more healthy fats into your diet, this recipe is a winner.
I encourage you to make this recipe your own by experimenting with different herbs, spices, and add-ins.
The versatility of this dish means it can be adapted to suit your taste preferences while still maintaining its keto-friendly profile.
Give it a try, and I’m confident it will become a regular part of your meal rotation just as it has mine!
