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.
Avocado Chicken Salad(no mayo)
It was easy to replace the mayonnaise in this avocado 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. Use poached chicken, roast chicken, or rotisserie chicken for best results as 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.
Avocado Chicken Chicken Salad is 3 net carbs per serving.
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Avocado Chicken Salad: No Mayo (low carb)
Ingredients
- 2 cups poached chicken finely diced (10 oz)
- 1 medium Hass Avocado, mashed
- 1/3 cup celery, finely diced (1 large rib)
- 2 tbsp red onion or scallion, minced
- 2 tbsp cilantro, finely chopped
- 2 tbsp avocado oil (or your favorite)
- 1 tbsp fresh lemon juice (or lime juice)
- salt and pepper to taste
Instructions
- 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.
Notes
Nutrition
Curried Chicken Salad (Low Carb)
How To Poach Chicken For Chicken Salad
Wow! This will be my go-to left over rotisserie chicken recipe, Never know what else to make with those dry chicken breast leftovers. It was super creamy and delicious, can’t wait to make it again! Highly recommend it.
OMG This is so delicious. Thanks for the recipe. I was diagnosed with Type 2 diabetes a week ago and also have to get my good cholesterol up so been eating avocado with things. I made this and took it to work in a container and it lasted no problem til I got my break to eat it. Thank you very much for the great recipe. I will definitely be trying more.
I’m so glad you like the recipe, Becca. You will be so happy when you see all of the foods you CAN have on a low carb diet. I have never eaten so many healthy veggies in my life AND I can have a little cream, cheese, and desserts in moderation, too. I was always hungry before, not anymore. Good luck. -Kim
Fantastic recipe!
I really like the way you have clubbed low carb and chicken together!
I am not really into avocados, is there any alternative?
Thanks, William. You could use the traditional mayonnaise, yogurt, sour cream, or a mixture of any of those. -Kim