This Low-Carb Chicken Salad Has 45g of Protein and Is Anything But Boring

If you hear low-carb chicken salad and immediately picture a sad bowl of lettuce and plain chicken, allow us to fix that image.

This one has 45g of protein, creamy avocado, crunchy cabbage, toasted sesame seeds, walnuts, Parmesan, fresh herbs, and juicy cooked chicken. Then everything gets covered in a tangy Greek yogurt, mustard, tamari, garlic, and olive oil dressing.

So yes, technically it’s a salad.

But it’s also crunchy, creamy, savory, salty, and packed with enough flavor to make a very convincing lunch.

And you definitely don’t need to be following a keto diet to enjoy it.

Why You’ll Love This Low-Carb Chicken Salad

There are plenty of chicken salads that are healthy.

There are fewer that are actually exciting.

This one gets its personality from all the little things happening at once:

• 45g of protein per serving from chicken and Parmesan
• 13g of fiber from the vegetables, avocado, and seeds
• Avocado for creamy texture and healthy fats
• Toasted sesame seeds and walnuts for crunch
• Parmesan for that salty, savory finish
• Garlic, herbs, and red pepper for plenty of flavor
• A creamy, tangy dressing without needing a heavy sauce
• Easy enough for a quick lunch or dinner

It’s the sort of salad where every forkful has something different going on.

What Goes Into This High-Protein Chicken Salad?

Chicken

The chicken is the star here, so use whatever cooked chicken you have.

Grilled, baked, boiled, or pan-cooked chicken breast all work.

Cut it into bite-sized pieces so you get chicken in every forkful instead of having to chase one giant piece around the bowl.

Avocado

Avocado gives the salad that creamy texture that makes everything feel much more satisfying.

It also pairs beautifully with the salty Parmesan and tangy dressing.

Cabbage and Lettuce

Lettuce gives you the volume, while cabbage brings the crunch.

And if you don’t have cabbage? Spinach or arugula can jump in without any complaints.

Sesame Seeds and Walnuts

This is where the salad gets interesting.

Toasted sesame seeds bring a nutty flavor, while chopped walnuts add another layer of crunch.

You can skip the walnuts if you want, but I’d definitely keep the sesame seeds.

Parmesan

Because vegetables are wonderful, but Parmesan makes vegetables considerably more exciting.

The salty, savory flavor works especially well with the garlic and tamari dressing.

How to Make Low-Carb Chicken Salad

1. Season and cook the chicken

Start by seasoning the chicken with coriander, dried basil, crushed red pepper, garlic, salt, and black pepper.

Cook it in a nonstick pan with olive oil over medium to medium-high heat, turning as needed, until fully cooked.

Let it cool slightly before adding it to the salad.

Nobody wants a bowl of lettuce that has been accidentally steamed by boiling-hot chicken.

2. Chop the vegetables

While the chicken cooks, chop the lettuce, cabbage, parsley, scallions, and avocado.

Add everything to a large salad bowl.

3. Make the dressing

In a small bowl, whisk together Greek yogurt, vinegar, tamari, garlic, and mustard.

That’s it.

Creamy, tangy, savory, and just salty enough from the tamari.

4. Build the salad

Add the cooked chicken, avocado, olives, walnuts, sesame seeds, and Parmesan to the bowl.

Pour over the dressing and gently toss everything together.

5. Finish and eat

Taste and add salt and black pepper if needed.

Then grab a fork.

You did, after all, make a salad specifically so you could eat it.

Easy Swaps for This Chicken Salad

This recipe is very happy to adapt to whatever is hanging around in your refrigerator.

No cabbage? Use spinach or arugula.

No walnuts? Leave them out or use almonds or pecans.

Want more heat? Add pickled jalapeños or another pinch of crushed red pepper.

Have leftover chicken? Perfect. This is exactly what it’s for.

Don’t have fresh basil? Dried basil works just fine.

The basic combination of chicken + crunchy vegetables + avocado + Parmesan + creamy savory dressing is hard to mess up.

Is This Chicken Salad Good for Meal Prep?

Yes, although avocado is always going to be the slightly dramatic ingredient.

For the freshest meal prep, keep the dressing separate and add the avocado close to serving time.

The cooked chicken and vegetables can be prepared ahead, making this an easy high-protein lunch to have ready in the refrigerator.

And if you already have cooked chicken waiting in there?

Congratulations. You’ve just made lunch significantly easier.

The Bottom Line

This low-carb chicken salad proves that eating lighter doesn’t have to mean eating boring.

You’ve got 45g of protein, plenty of fiber, crunchy vegetables, creamy avocado, toasted sesame seeds, Parmesan, and a seriously flavorful garlic-tamari dressing.

It’s filling enough for lunch, simple enough for meal prep, and flavorful enough that you won’t spend the afternoon thinking about what else you could have eaten.

Not bad for a bowl of lettuce.