Keto Chicken Avocado Salad

This keto chicken avocado salad is a big bowl of spinach, crunchy red cabbage and red pepper topped with sliced chicken, creamy avocado and toasted pumpkin seeds, all tossed in a lemon and olive oil dressing. It takes 15 minutes with cooked chicken and makes 2 generous main-course portions, each with about 44 g of protein and about 6 g of net carbs. It’s a good way to use leftover roast chicken, and it packs well for lunch if you keep the dressing separate.

• Serves: 2 as a main
• Prep time: 15 minutes
• Cook time: none with cooked chicken, or 20 minutes to cook it
• Total time: 15 to 35 minutes

Ingredients

Salad

• 250 g (9 oz) cooked chicken breast, sliced or shredded, from about 350 g raw
• 1 ripe avocado (about 150 g of flesh), sliced
• 60 g (2 large handfuls) baby spinach
• 80 g (1 cup) red cabbage, very thinly sliced
• 1 small red pepper (about 80 g), sliced
• 15 g (1 tablespoon) pumpkin seeds, toasted
• A few sprigs of parsley or coriander (cilantro), optional

Lemon dressing

• 1½ tablespoons (20 ml) extra virgin olive oil
• 1 tablespoon (15 ml) lemon juice
• ½ teaspoon Dijon mustard (optional)
• A pinch of salt and black pepper

Method

1. If you need to cook the chicken, season the breasts and cook them in a pan with a little oil over medium heat for 6 to 8 minutes per side, or bake at 200°C (400°F) for 20 to 25 minutes. The thickest part should reach 74°C (165°F), the safe temperature for poultry in the USDA’s chart. Rest for 5 minutes, then slice.
2. Toast the pumpkin seeds in a dry pan over medium heat for 2 to 3 minutes, until they start to pop. Tip them onto a plate to cool.
3. Whisk the olive oil, lemon juice, mustard, salt and pepper in a small bowl or shake them in a jar.
4. Put the spinach, red cabbage and pepper in a large bowl, add half the dressing and toss.
5. Arrange the chicken and avocado on top and drizzle with the rest of the dressing.
6. Scatter with pumpkin seeds and herbs and serve straight away.

Tips

• Slice the cabbage thinly. Raw red cabbage is tough in thick pieces but crisp and sweet when sliced very thin.
• Add the avocado last so it doesn’t get bruised, and squeeze a little lemon over it to slow browning.
• Season the chicken well. Plain chicken breast can be bland; a little salt, pepper, paprika or garlic makes a big difference.
• Use leftover roast chicken. Our lemon roast chicken is ideal, and thigh meat works too.
• Pick a ripe avocado: it should yield slightly when pressed gently near the stem.

Swaps and variations

• Creamy dressing: whisk 2 tablespoons of Greek yogurt or mayonnaise into the dressing. Our keto salad dressings have more ideas.
• Other proteins: use canned tuna, salmon, boiled eggs, prawns or halloumi.
• Cheese: add 30 g of crumbled feta or blue cheese.
• Bacon: add 2 rashers of crispy chopped bacon.
• Lower carb: leave out the red pepper and add cucumber instead.
• Not on keto? Add cooked quinoa, chickpeas or new potatoes for a more filling, balanced meal.

Nutrition per serving (estimate)

One serving is half the recipe. These figures were calculated from USDA FoodData Central values for roasted chicken breast, avocado, spinach, red cabbage, red pepper, pumpkin seeds, olive oil, lemon juice and salt.

This salad is high in protein and fiber, and most of its fat is unsaturated, from the avocado, olive oil and pumpkin seeds. Avocado is one of the most useful keto foods, as our article on whether avocado is keto explains. Spinach adds folate and vitamin K, and red cabbage and pepper add vitamin C. For protein targets, our guide to protein on keto explains how much you need.

Contains: mustard, if you use it. The salad is gluten-free and dairy-free as written.

Storage and packed lunches

Cooked chicken should be cooled and refrigerated within 2 hours and eaten within 3 to 4 days, as the USDA advises. For a packed lunch, put the leaves, cabbage and pepper in a container, the chicken and seeds in another, and the dressing in a small jar. Slice the avocado just before eating, or toss it in lemon juice. Keep the lunch cold, in a fridge or an insulated bag with an ice pack. Our guide to keto meal prep has more tips.

Common questions

Can I make it ahead?

Partly. Prepare the vegetables, chicken and dressing up to a day ahead and store them separately. Assemble and add the avocado just before serving.

Is red cabbage keto?

Yes, in normal portions. It has about 5 g of net carbs per 100 g raw, and you only need a small amount for color and crunch.

How can I make it more filling?

Add a boiled egg, extra pumpkin seeds or a few olives. These add protein or fat without many carbs.

Safety note: Keto isn’t suitable for everyone. If you have diabetes, kidney or liver disease, take regular medication, or are pregnant or breastfeeding, talk to your doctor before cutting carbs this far (why it matters).

This article is general information, not medical advice. Nutrition figures are estimates from USDA FoodData Central and will change with the brands and amounts you use. If you follow a diet for a medical reason, check the recipe with your doctor or dietitian.