For those committed to the ketogenic lifestyle, finding flavorful, satisfying meals that stay within strict carb limits is essential. This Keto Avocado Chicken Salad with Olive Oil Dressing is packed with healthy fats, lean protein, and nutrient-rich vegetables—all without exceeding your daily carb allowance.
Why This Avocado Chicken Salad is Perfect for a Keto Diet
The ketogenic diet emphasizes low carbohydrates, moderate protein, and high fat intake. This salad hits all those macros. Avocados provide monounsaturated fats and fiber, chicken breast delivers lean protein, and extra virgin olive oil adds both flavor and healthy fat. Unlike traditional salads loaded with high-carb dressings or starchy add-ins, this recipe is specifically designed to maintain ketosis without sacrificing taste.
Ingredients for Keto Avocado Chicken Salad – Fresh, Clean, and Low-Carb
To prepare this salad, you’ll need the following keto-approved ingredients:
For the Salad:
- 1 cooked chicken breast (grilled or poached), shredded or cubed
- 1 ripe avocado, diced
- ½ cup cucumber, sliced thinly
- ¼ cup red onion, finely chopped
- ½ cup cherry tomatoes, halved
- 1 cup romaine lettuce, chopped
- 1 tablespoon fresh cilantro, chopped (optional)
- Salt and pepper to taste
For the Olive Oil Keto Dressing:
- 2 tablespoons extra virgin olive oil
- 1 tablespoon fresh lemon juice
- 1 teaspoon Dijon mustard (no added sugar)
- 1 clove garlic, minced
- Pinch of sea salt
- Freshly ground black pepper
Step-by-Step Instructions to Make Keto Avocado Chicken Salad
Step 1: Prepare and Chill the Chicken
Use grilled or poached chicken breast. Let it cool after cooking, then shred or cube it. Cold chicken works best in salads and helps maintain the crunch of the veggies.
Step 2: Make the Olive Oil Keto Dressing
In a small bowl or jar, whisk together olive oil, lemon juice, mustard, garlic, salt, and pepper until emulsified. This simple dressing avoids processed ingredients and enhances the richness of the avocado.
Step 3: Combine All Salad Ingredients
In a large bowl, add the lettuce, avocado, cucumber, onion, cherry tomatoes, and chicken. Toss gently to combine without mashing the avocado.
Step 4: Add Dressing and Mix Gently
Pour the olive oil dressing over the salad. Toss everything lightly to ensure even coating. Adjust salt and pepper as needed.
Nutritional Breakdown of Keto Avocado Chicken Salad
Here’s the approximate nutrition profile per serving (serves 2):
- Calories: 420
- Net Carbs: 4g
- Fat: 30g
- Protein: 28g
- Fiber: 7g
This salad is ideal for keto because it’s high in fat, moderate in protein, and low in carbs. Avocados and olive oil provide sustained energy, while the chicken keeps you full longer.
This Keto Avocado Chicken Salad recipe is a go-to for anyone looking to stay in ketosis while enjoying a refreshing, delicious meal. It’s rich in healthy fats, has minimal carbs, and can be made in under 15 minutes. Whether you’re prepping meals for the week or looking for a quick dinner idea, this salad delivers on nutrition, taste, and keto compliance.
