“This is a fresh and fun way to jazz up a boring keto chicken mayo salad! I use plenty of freshly ground black pepper, and the mayo is enhanced with punchy Parmesan. The little pieces of chargrilled red peppers offer a little sweetness which makes this easy chicken salad extra special! A perfectly light and tasty lunch keto lunch.” – Monya
Fats of Life® is a keto and low carb recipe blog that I love to run as a hobby in my spare time. I am also the author of the best-selling Keto Kitchen Series of cookbooks. This includes my debut best-seller Keto Kitchen (2020). The fun and exciting Lazy Keto Kitchen (2021). And, the clever and inspiring Budget Keto Kitchen (2022). My 4th cookbook, Quick Keto Kitchen (2023) is as fantastic as the first three, and packed with spectacular, easy creations!
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More on Keto Salads…
Chicken salads can be a fantastic lunch option for those following a ketogenic diet. The combination of chicken and salad ingredients provides a satisfying and nutritious meal while keeping the carbohydrates low. Here’s a brief summary of why chicken salads are a great choice for keto:
Protein-rich: Chicken is a versatile protein source that helps promote satiety and muscle maintenance. It is an excellent choice for keto because it contains minimal carbohydrates.
Healthy fats: Including healthy fats is crucial on a keto diet, and chicken salads offer various options to incorporate them. Adding avocado, olive oil, or nuts provides essential fats and omega-3 fatty acids, contribute to overall well-being.
Low-carb vegetables: Salads often contain many low-carbohydrate vegetables, such as leafy greens, cucumbers, and tomatoes. These provide fibre, vitamins, and minerals without significantly impacting blood sugar levels.
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Flavourful toppings: Keto-friendly toppings can enhance the taste and texture. Consider adding ingredients like cheese, olives, bacon bits, and herbs to elevate the flavour and make the meal more enjoyable.
Customizable and versatile: Chicken salads are highly customizable, allowing individuals to incorporate their preferred ingredients and experiment with different flavours and textures. By varying the types of vegetables, dressings, and seasonings used, one can create a wide range of delicious and satisfying salads.
It is important to note that the net carbohydrate content of chicken salads can vary based on the specific ingredients and portion sizes. To maintain ketosis, it’s essential to track carbohydrate intake and ensure it aligns with your daily macro goals. Consulting with a healthcare professional is advised before making significant dietary changes. Scroll to the bottom to see the full macros and allergens for this keto chicken mayo salad, as well as all the Keto Salads on Fats of Life®.
Chicken Mayo Salad with Parmesan & Peppers
Per serving
Equipment
Ingredients
- 2 chicken breasts
- salt and plenty of freshly ground black pepper
- 70 g (2.5 oz) mayonnaise
- 60 g (2.1 oz) char-grilled / roasted red pepper, drained and chopped very small
- 1 TB finely grated Parmesan
- 180 g (6.4 oz) baby gem lettuce, thinly sliced (trimmed weight)
- 1 TB olive oil
Instructions
- Preheat the oven to 180°C (fan oven). This is 200°C for conventional ovens (or 400°F / gas mark 6). Line a small baking tray with baking paper.
- Season the chicken breasts on all sides with salt and very generously with freshly ground black pepper. Place on the tray and bake in the oven for 20 minutes. If the pieces are very big, you may need 2-3 minutes longer. Once done, set aside to cool for about 10 minutes, then chop into smaller pieces.
- Meanwhile, make the seasoned mayo by combining the mayonnaise with the chopped red peppers and Parmesan. Stir in the cooked chicken pieces once they have cooled a little more.
- Drizzle the olive oil over the shredded lettuce and season with salt. Divide between two bowls and spoon the chicken mixture over the lettuce. Finish with more freshly ground black pepper and tuck in!
My name is Monya Kilian Palmer. If you loved this recipe, please follow and tag me @mkilianpalmer on Instagram so we can all see your lovely creations!
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The links above will take you to Amazon UK. For USA and other countries, see the global Amazon links here: Keto Kitchen ; Lazy Keto Kitchen ; Budget Keto Kitchen ; Quick Keto Kitchen.
Nutritional Information per servingCalories 531Kcal / 2221kJ
Fat 37g
Carbohydrates 4.4g
Protein 44g
Allergens
Egg
Milk
See all the Keto Salads on Fats of Life:
Disclaimer: The nutritional analysis, macro and allergen breakdown of the recipes on this site have been manually and carefully calculated using the cloud-based software NUTRITICS®. NUTRITICS® is fully approved by the relevant Trading Standards organizations and is EU and FDA-compliant. The macro calculations are provided as a courtesy to you based on the author's weighing of ingredients when creating the dishes. If Erythritol (a sugar polyol) has been used in any of the recipes, it has already been manually excluded from the final carbohydrate count. The author is a chef - not a medical professional - and this website has been designed to provide you with recipe ideas to suit the low carb lifestyle you have discussed with your GP.
1 Comment
Drop me a line if you have any questions or comments about this recipe. I will do my best to reply as soon as possible! Monya xxx