How many carbs are in chicken salad with mayo?

Chicken salad made with mayonnaise is a delicious and protein-packed meal, but many health-conscious eaters wonder about the carb content. The number of carbs in chicken salad varies based on the specific ingredients used, but in general, chicken salad with mayo can fit into a low-carb or keto diet when made with minimal added sugars.

Quick Answer

Chicken salad made with mayonnaise has about 3-5 grams of net carbs per serving on average. This carb count comes mostly from mayonnaise and any chopped veggies or seasonings included. Plain chicken breast is very low in carbs.

Breaking Down the Carb Count

To estimate the total carbs in homemade chicken salad:

  • 3-4 oz chicken breast has 0 grams of carbs
  • 2 Tbsp mayonnaise has about 1 gram of carbs
  • 1 Tbsp chopped onion or celery has 1-2 grams of carbs
  • Seasonings like mustard, salt, and pepper have minimal carbs

Adding up these basic ingredients totals about 3-5 grams net carbs per serving. If the chicken salad also includes dried fruits, nuts, or other ingredients with more carbs, the carb count may be higher.

Carbs in Popular Brands of Chicken Salad

Ready-made chicken salad purchased from the grocery store deli will have a similar carb count. Here are the nutrition facts for some popular pre-made chicken salad brands (1/2 cup serving):

Brand Total Carbs Net Carbs
Duke’s Chicken Salad 2g 2g
Whole Foods Chicken Salad 3g 3g
Publix Chicken Salad 4g 4g
Fresh Market Chicken Salad 6g 6g

As you can see, even store-bought varieties of classic chicken salad with mayo are low in carbs, generally ranging from 2-6 grams of net carbs per serving.

How Ingredients Impact the Carbs in Chicken Salad

While the core ingredients like chicken, mayo, and basic veggies account for most of the carbs, other add-ins can raise the carb count:

  • Fruits: Dried cranberries, raisins, apples, etc. will add more carbs
  • Starchy binders: Breadcrumbs or crackers increase carbs
  • Nuts: Walnuts, almonds, pecans, etc. add 2-3g net carbs per Tbsp
  • Seeds: Sunflower or poppy seeds add minimal carbs
  • Sweeteners: Honey, agave, or sugar will significantly increase carbs

Keeping these ingredients to a minimum will help keep chicken salad lower in carbs. But you can still enjoy a serving as long as portions are controlled.

Low-Carb Chicken Salad Options

To make a keto chicken salad with under 5g net carbs per serving, try:

  • Chicken breast + mayo + mustard
  • Chicken + mayo + celery + onion
  • Chicken + mayo + zucchini + basil
  • Chicken + mayo + avocado + hot sauce

These simple combinations stick to keto-friendly ingredients. To reduce carbs even further, opt for a low-carb mayo or make your own with olive oil or avocado oil instead of vegetable oils.

Health Benefits of Chicken Salad

Chicken salad made with mayonnaise makes a nutritious light meal any time of day. Some benefits include:

  • High in protein: Chicken provides lean protein to keep you full. Leave the skin off for even fewer calories.
  • Contains healthy fats: Mayo adds monounsaturated fats from olive oil that support heart health.
  • Low glycemic index: Chicken salad won’t spike your blood sugar like carby sides.
  • Provides vitamins & minerals: From chicken’s vitamin B12 to celery’s vitamin K.

Chicken salad is also versatile. Enjoy it between lettuce leaves for a wrap, on a salad, in stuffed tomatoes, or on cucumbers for a delicious low-carb lunch or light dinner.

Tips for the Best Tasting Chicken Salad

To make flavorful chicken salad at home:

  • Use a mix of dark and white meat chicken. Dark meat has more fat for added moisture.
  • Chop the chicken into bite-size pieces for an evenly mixed salad.
  • Add chopped onion, celery, pickles or other crunchy ingredients for texture.
  • Use full-fat mayo or mix with Greek yogurt for a tangy flavor.
  • Season with mustard, lemon juice, salt, and pepper.
  • Let it chill for at least 2 hours for the flavors to meld.

With just a few simple ingredients, it’s easy to make chicken salad suited to your tastes. And you don’t have to worry about the carb count when sticking to keto-friendly foods.

Are Chicken Salads Keto-Friendly?

Chicken salad made with just chicken, mayo, and basic vegetables can definitely fit into a keto diet. Some things to keep in mind:

  • Use boneless, skinless chicken breast to reduce calories and fat grams.
  • Keep mayo portions small, around 1-2 Tbsp per serving.
  • Avoid sweet fruits, starchy binders, and high-carb nuts.
  • Stay away from pre-made chicken salads with sugary dressings or fillers.
  • Ask for ingredients if ordering chicken salad from a restaurant or deli.

As long as you stick to simple whole food ingredients, chicken salad can be a go-to keto lunch option to enjoy on salads or in lettuce wraps. It provides a good balance of protein to keep you satisfied along with healthy fats.

Keto Chicken Salad Recipes

To help you out, here are some delicious low-carb chicken salad recipes perfect for the keto diet:

Keto Buffalo Chicken Salad

  • Chicken, celery, hot sauce + blue cheese dressing
  • Goes great in lettuce wraps
  • Only 2g net carbs per serving

Keto Curry Chicken Salad

  • Chicken, mayo, curry powder, raisins, almond slivers
  • Low-carb but packed with flavor
  • Under 5g net carbs per serving

Keto Chicken Caesar Salad

  • Chicken, romaine lettuce, parmesan, caesar dressing
  • Omit croutons to reduce carbs
  • Easy go-to salad for lunch or dinner

There are endless combinations so you can customize your own keto chicken salad creations. Just stick to low-carb ingredients like chicken, healthy fats, and non-starchy veggies.

Tips for Meal-Prep Chicken Salad

Chicken salad is perfect for meal prepping a week’s worth of lunches or easy dinners. Here are some tips:

  • Cook fresh chicken in advance to use throughout the week
  • Chop and store veggies and mix-ins separately to combine as needed
  • Mix the chicken salad right before eating to prevent sogginess
  • Store chicken salad in individual airtight containers
  • Keep stored salad in the fridge for up to 4-5 days

You can also prepare chicken salads in advance and keep as grab-and-go options for quick meals. Just wait to mix in the mayo, avocado, or other creamy ingredients until ready to eat.

More Meal Prep Ideas

In addition to chicken salad, you can prep other keto lunches and dinners for the week:

  • Egg salad
  • Tuna salad
  • Chicken fajita bowls
  • Burger lettuce wraps
  • Vegetable stir fry
  • Zucchini noodle pasta

Having prepped meals on hand makes it easier to stick to your keto diet. Always include some protein, healthy fats, and low-carb vegetables in each meal.

Common Questions about Chicken Salad Carbs

Does chicken salad have a lot of carbs?

Chicken salad made with only chicken, mayonnaise, and chopped vegetables is very low in carbs. Plain chicken has no carbs, mayo has about 1 gram per tablespoon, and veggies like onion and celery contribute minimal net carbs. More carbs come from added fruits, nuts, sweeteners or starchy binders.

Is chicken salad keto-approved?

Chicken salad can be part of a keto diet when made with keto-friendly ingredients. Avoid sweet fruits, starchy crackers or breadcrumbs, and sweet dressings or fillers. Stick to ingredients like chicken, mayo, mustard, celery, onion, and other non-starchy vegetables.

What can I add to chicken salad for few carbs?

To keep chicken salad lower in carbs, add ingredients like cucumber, zucchini, jalapenos, dill, basil, avocado, hot sauce, horseradish, mustard, vinegar, lemon juice, and different spices like garlic powder, paprika, and cumin.

The Bottom Line

Chicken salad made with mayonnaise contains only around 3-5 grams of net carbs per serving. By using keto-approved ingredients and avoiding sweet or starchy add-ins, chicken salad can be a delicious low-carb meal for lunch or dinner. Preparing chicken salad in bulk makes meal prepping for the week super easy. Enjoy classic chicken salad or get creative and whip up your own keto versions – you don’t have to skimp on flavor just because it’s low in carbs.

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