Homemade keto chicken salad with pecans, dill, and even grapes! This chicken salad is bursting with flavor and only 2 net carbs per serving. It’s even Paleo and Whole 30 friendly.
There are few things I love more than a chicken salad sandwich. A good chicken salad, in my humble opinion, has the perfect balance of sweet and savory flavors, crunch, and dressing.
A chicken salad that’s all chicken is a hard pass for me. Too much soupy dressing at the bottom? No, thank you. Added sugar? Ugh, no!
I am really picky about my chicken salad if you haven’t noticed. I don’t buy pre-made chicken salad because I can’t control the ingredients and there is almost always sugar in there somewhere.
Now, I like my chicken salad to have some personality. There needs to be a little crunch, a little hint of sweetness, and some herby flavors to round it out.
In the South, chicken salad always make an appearance at pot lucks, showers, and casual get togethers. Chicken salad also makes me think of spring and warmer weather, something I’m longing for on these dreary winter days.
To be honest, I have had this chicken salad recipe tucked away in my secret notebook for several months but with Spring just around the corner, I thought it would be a great time to share it with you now!
Let’s address the white elephant in the room, er, recipe. You’ve probably noticed that I put grapes in this recipe!
Gasp! Oh no she didn’t…
Yep! I did and really, it’s not a big deal. Before you close this screen, let me tell you why it’s not going to completely derail you!
You see, I used a whopping 2 ounces of grapes in this entire recipe. That’s approximately 6 grapes, give or take. It’s just enough grapes to add some texture and sweetness to the dish without compromising the macros.
In fact, if you eliminate the grapes from this recipe, which you totally can if you want, you’re only saving 1 carb per serving. Small potatoes, right?
I look at it this way: if I buy a pre-made salad like soooooo many people do (I see you Instagram), not only am I probably not getting the cleanest ingredients, I’m usually getting added sugar too. Would you rather have added sugar (often disguised as something else that you won’t recognize) or 1/6 of a grape? I’ll take the latter.
My approach to this whole keto and low carb lifestyle is evolving some what. I definitely want my body to burn fat for energy because I know the benefits, I feel better, and I enjoy my way of eating. BUT I’m not going to be afraid of certain fruits or vegetables.
At the beginning of my keto journey, I viewed all “non-keto” fruits and vegetables as these harlots of the food world. In fact, a lot of people are the same. You’re gung-ho about your new diet. You want to be successful and so you take things to the extreme. I’m the same way: all or nothing baby.
However, as you continue living your lifestyle, educating yourself, and listening to your body, you learn that some of these things you once believed are kind of unfounded.
Am I telling you to sit down with a bowl of grapes for your next snack? Of course not! What I want to show you is that there is a way to incorporate other foods into your diet. Healthy relationships with food and healthy bodies are the main goal here, not elimination dieting and keto policing.
With all that said, if you’re worried that this small amount of fruit will make you crave all the things, or if you are severely insulin resistant, by all means, skip them. The salad will be delicious even still!
I hope this post challenges you to think about how you view food and keto. Have your beliefs of food evolved the longer you’ve maintained a ketogenic diet?
Pecan Dill Chicken Salad
- 13-16 ounces cooked chicken
- 1/2 cup mayonnaise
- 1/4 teaspoon dill weed
- 1/4 teaspoon thyme
- 1/4 teaspoon salt
- 1 tablespoon lemon juice
- 2 ounces red grapes quartered
- 2 ounces diced celery
- 30 grams pecans chopped
- Cut the chicken into bite size pieces. Alternatively, you may use shredded chicken. Add the chicken to a large bowl.
- Add the mayo, spices, lemon juice, grapes, celery, and pecans to the bowl. Fold with a wooden spoon or spatula until thoroughly mixed.
- Serve with lettuce leaves, crudite, or low carb wraps. Refrigerate leftovers in airtight container up to 1 week.