It’s easy to make a healthy keto chicken salad without mayo simply by replacing it with avocado. The result is a creamy chicken salad suitable for low carb and Paleo diets.
Avocados, a long-time darling of low carb and keto diets, are now quite mainstream as people discover that it’s not fat that makes us fat, but excess carbs and the kind of fats we consume. Many of us have enjoyed avocados as a healthier fat option in avocado smoothies, puddings, brownies, and salad dressings.
Avocados contain approximately 77% fat, 19% carbohydrates and 4% protein. Two-thirds of the fat in avocados is heart healthy monounsaturated fats while most of its carb count comes from fiber. This makes avocados a healthy substitute for store bought mayonnaise which generally contain mostly soybean and/or canola oil.
Keto Chicken Salad with Avocado (no mayo)
It was easy to replace the mayonnaise in this keto chicken salad recipe with avocado because avocados have a creamy texture when mashed. However, not all avocados are the same and fat content and carb content vary depending on the variety. I used hass avocados in this recipe because they have the highest fat ratio and are readily available in California, where I live. They have a creamy nutty flavor and black pebbly skin.
Some avocado chicken salad recipes leave the avocado in chunks. I like to mash mine and mix it into the chicken as if it’s mayo. Since avocados turn brown as they oxidize (are exposed to air) I added a tablespoon of lemon juice (lime juice) to the recipe which both helps the avocado keep its color and brightens the flavors.
Most chicken salad recipes are remarkably similar in ingredients and method: chunks of chicken, minced onion and crunchy vegetables mixed with a creamy binder. I use poached chicken, roast chicken, or rotisserie chicken for best results because they are tender and juicy. To make this recipe more Keto friendly I add avocado oil which helps with macros. A little chopped cilantro makes it interesting.
Scoop a serving of this delicious keto avocado chicken salad onto some butter lettuce and serve with celery, mozzarella cheese and tomatoes for a great portable keto lunch option. I love these glass meal prep containers I purchased from Amazon. They have a plastic lid, a fork-knife-spoon, and stack easily.
Low Carb Keto Chicken Chicken Salad is 3 net carbs per serving.
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It’s easy to make a healthy keto chicken salad without mayo simply by replacing it with mashed avocado. The result is a creamy chicken salad suitable for low carb and Paleo diets.
Prepare the celery, onion, and cilantro, placing in a medium bowl. Dice the chicken and add it to the bowl with the vegetables.
Cut into the avocado with a chef's knife until the blade hits the pit. Slide the knife around the pit, cutting the avocado in half. Twist the halves to separate. Remove the pit by tapping the knife into the pit until it sticks, make sure the avocado half is held steadily on a cutting board before attempting. Scoop out the avocado flesh with a spoon and place into a small bowl. Mash with a fork until smooth and creamy. Stir in the lemon juice and oil.
Add the mashed avocado to the to the chicken and vegetables and stir to mix. Serve over lettuce or enjoy on a low carb bagel.
Makes 3, 3/4-1 cup servings.