Creamy Chicken Salad (Low-Carb, No Seed Oils)
Chicken salad is one of those classic, comforting dishes that never goes out of style—especially when it’s made with real, nourishing ingredients. This version is high in protein, low in carbs, and absolutely loaded with flavor thanks to crunchy pecans, fresh veggies, and a rich, creamy homemade mayo.
Why Homemade Mayo Is a Game Changer
Most store-bought mayonnaise is made with inflammatory seed oils like canola, soybean, or safflower—oils that are high in omega-6 fats and often rancid before they even hit the shelf. That’s why I always make my own mayo using avocado oil, a clean, heat-stable fat that supports a healthy metabolism and gives the mayo a silky texture without any strange aftertaste. Here is a link to my mayo recipe:https://tanastastings.com/?p=193
Homemade mayo also means no preservatives, sugar, gums, or mystery ingredients—just real food that tastes better and fuels your body.
Nutritional Info and Variations
Nutrition (Per Serving):
- Calories: 370
- Protein: 27g
- Fat: 28g
- Net Carbs: 2g
- Fiber: 1g
- Sodium: ~400mg
Delicious Ways to Serve Chicken Salad
This recipe makes an incredibly satisfying lunch that keeps you full for hours. Here are some of my favorite serving ideas:
- In a lettuce wrap (butter lettuce or romaine works great)
- Scooped onto cucumber rounds or bell pepper boats
- Piled onto a halved avocado
- In a low-carb tortilla or wrap * read the labels for added seed oils.
- Over a bed of mixed greens
- In a hollowed-out tomato or bell pepper
- Rolled into zucchini or cheese wraps (like I often make!)
Perfect for meal prep—just portion into containers and you’ve got grab-and-go lunches ready all week.
Mix It Up: Flavor Variations
Want to switch things up? Here are some tasty ingredients you can stir into your base chicken salad for different flavor profiles. Some are slightly higher in carbs, so adjust for your dietary goals:
Crunchy & Tangy Add-Ins:
- Diced dill pickles
- Chopped green apple (for a Waldorf-style twist)
- Capers or green olives
- Chopped grapes (classic combo, use sparingly)
- Jalapeño or banana peppers for heat
Creamy & Savory Boosts:
- Crumbled blue cheese, feta, or goat cheese
- Diced hard-boiled egg
- Diced avocado
- A dollop of Greek yogurt (if not using all mayo)
Herbs & Spices:
- Fresh dill, tarragon, or parsley
- Curry powder or turmeric
- Everything Bagel Seasoning
- Chopped chives or scallions
Each variation brings a new vibe while keeping the meal clean and satisfying.
Final Thoughts
This chicken salad proves that healthy food doesn’t have to be boring. By skipping the seed oils and focusing on fresh, whole ingredients, you’ll not only feel better—you’ll look forward to lunchtime! It’s endlessly customizable, naturally low in carbs, and seriously satisfying.
Let me know how you make it your own!
Low-Carb Chicken Salad with Pecans
Ingredients
- 2 ½ cups cooked chicken chopped or shredded (about 12 oz)
- ⅓ cup homemade mayo adjust for creaminess (Use store bought if desired)
- ½ cup celery finely chopped
- ¼ cup red onion finely chopped
- ¼ cup pecans chopped (toasted for more flavor)
- ½ tsp sea salt or to taste
- ¼ tsp black pepper
- ¼ tsp garlic powder
- ¼ tsp smoked paprika optional, adds depth
- 1 tsp Dijon mustard optional but enhances flavor
- 1 tsp lemon juice or apple cider vinegar adds brightness
Instructions
- In a large bowl, combine the chicken, celery, onion, and pecans.
- In a small bowl, mix the mayo, mustard, lemon juice, and spices.
- Pour the dressing over the chicken mixture and stir until well combined.
- Taste and adjust seasoning if needed. Chill at least 30 minutes before serving for best flavor.
Notes
Calories: 370
Protein: 27g
Fat: 28g
Saturated Fat: 4g
Carbohydrates: 3g
Fiber: 1g
Net Carbs: 2g
Sugar: 1g
Sodium: ~400mg (depends on added salt and mayo)
Nutritional Notes:
Based on use of homemade mayo with avocado oil, no sugar.
Chicken provides lean protein; pecans add healthy fats and a bit of fiber.
Low in carbs, gluten-free, keto and paleo friendly (depending on mustard used).