Chicken Salad
Shredded chicken, crisp veg, lemon mayo – 15 minutes, lettuce cups
This is a bowl salad, not a sugar deli mix. Shredded chicken, celery, peppers, red onion, and a lemon mayo fold into a creamy pile you spoon onto lettuce, like the cups in the photo. Fifteen minutes if the chicken is already cooked. No grapes, no bun.
Four servings. Dice the veg small so you see the colors, like the photo.
Why you’ll love this bowl
- 30g protein per serving – lunch that holds you
- Only 4g net carbs – veg, not grapes or a bun
- About 15 minutes if the chicken is cooked
- Creamy shreds, crisp color, lettuce cups, like the photo
- No sugar dressing, no bread
- It packs for weekday lunches
Health notes
- High protein: About 1 1/2 lb cooked chicken.
- Low carb: Celery, peppers, onion. No grapes, no sweet relish.
- Four servings: Macros are per scoop, not the bowl.
- A bun or dried fruit will jump the carbs. Stay with lettuce cups.
Key element – shred the chicken, dice small, dress just enough
Chunky cubes do not look like the photo. Shred the chicken so mayo coats every strand. Dice celery, peppers, and onion small so the colors show. Fold, do not mash. You should still see shreds, not a paste. Lemon and pepper first, then add mayo a spoon at a time.
Ingredients
Salad (4 servings)
- 1 1/2 lb (680g) cooked chicken breast, shredded
- 1/2 cup mayonnaise
- 1 Tbsp lemon juice + 1 tsp lemon zest
- 1 celery stalk, diced small
- 1/4 cup diced red bell pepper
- 1/4 cup diced yellow bell pepper
- 2 Tbsp diced red onion
- 1 Tbsp chopped dill or parsley
- 1/2 tsp salt + 1/2 tsp black pepper
- 1/2 tsp garlic powder
To serve
- 8 large lettuce leaves (butter, romaine, or iceberg)
- Lemon wedges
Swaps
- Rotisserie: Same weight, skin off. Fastest 15-minute version.
- Greek yogurt: Swap half the mayo. Tangier, a little less fat.
- No onion: Skip it. Add extra celery for crunch.
- Grapes or relish: Skip them. That is sugar.
Instructions
| 1 | Shred. Pull cooked chicken into thin strands with two forks. Chunks will not coat the same way. |
| 2 | Dice. Cut celery, peppers, and onion small, like the bits in the photo. Big cubes hide in the mayo. |
| 3 | Dress. Stir mayo, lemon juice, zest, salt, pepper, garlic, and dill. Fold in chicken and veg. Add mayo 1 Tbsp at a time if it looks dry. Do not mash. |
| 4 | Taste. More lemon or pepper if it is flat. Chill 10 minutes if you have time. The flavors settle. |
| 5 | Serve. Spoon onto lettuce leaves, like the photo. Four servings. Lemon on the side. |
Pro tips
- Shred, do not cube. Strands hold the creamy look in the photo.
- Dice veg small. Color is the whole garnish.
- Lemon first, then mayo. You need less mayo that way.
- Pat chicken dry if it is wet from the fridge. Extra juice waters the dressing.
- Lettuce cups, not a bun. That is how 4g net stays 4g net.
Nutrition
| Nutrient | Per serving (1 of 4) |
|---|---|
| Calories | 260 |
| Protein | 30g |
| Net carbohydrates | 4g |
| Total carbohydrates | 5g |
| Fiber | 1g |
| Total fat | 14g |
| Sodium | 420mg |
Estimates with chicken breast, mayo, and veg. A bun, grapes, or sweet relish will raise carbs.
Variations
Dill pickle
Add 2 Tbsp chopped dill pickle and 1 tsp pickle juice. Same net carbs if the pickle is sugar-free.
Avocado
Fold in 1/2 mashed avocado and cut the mayo to 1/3 cup.
Curry
Add 1 tsp curry powder and a pinch of salt. Skip grapes – they jump the carbs.
Meal prep
Keep salad and lettuce separate. Spoon onto leaves the day you eat so they stay crisp.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 3 days | Cover. Stir before serving |
| Lettuce cups | Same day | Assemble when you eat so leaves stay crisp |
| Freezer | Skip it | Mayo splits and veg go watery |
FAQ
Test your knowledge
5 quick questions about this bowl
1. Protein per serving?
2. Net carbs per serving?
3. How many servings in a bowl?
4. How should the chicken go in?
5. Why skip the bun?
