Keto Chicken Salad — Canned, Rotisserie, or Leftover Chicken (10 Minutes, <1g Carb)

This is the keto lunch I've been making since 2017 and I still make it every single week. Five ingredients, ten minutes, less than one gram of net carbs, and it works with whatever chicken you have on hand — canned, rotisserie, leftover from dinner, or freshly cooked. No excuses, no effort, genuinely delicious.

The canned chicken version is the one I make most often on weekday mornings. You drain the can, break it up with a fork, mix in Primal Kitchen avocado oil mayo, diced celery, red onion, celery salt, garlic powder, and black pepper, and you're done. It takes three minutes. That's not an exaggeration.

I've made this recipe four ways over the years depending on what's in my fridge, so I'm sharing all four: canned chicken, rotisserie chicken, leftover chicken, and from-scratch cooked chicken — with measurements for every version and all the ways to eat it when you can't have regular crackers or bread.

Why you'll love this keto chicken salad

Ready in 10 minutes or less  •  Less than 1g net carb per serving  •  Works with canned, rotisserie, or any leftover chicken  •  Perfect make-ahead meal prep lunch  •  39g+ protein per serving (rotisserie version)  •  Dairy-free

Keto Chicken Salad Ingredients

The base recipe is the same regardless of which chicken you use. Here's what goes into it:

• 5 oz chicken (canned, rotisserie, leftover, or freshly cooked — see below)

• 2 tablespoons Chosen Foods avocado oil mayo — or any clean, sugar-free mayo

• 1 tablespoon celery, finely diced

• 1 tablespoon red onion, finely diced

• 1/4 teaspoon celery salt

• 1/4 teaspoon black pepper

• 1/4 teaspoon garlic powder — start with 1/8 tsp and add more to taste if you're garlic-sensitive

Why Primal Kitchen mayo? Most grocery store mayo contains refined seed oils (soybean, canola) and added sugar — neither of which belongs in a clean keto meal prep lunch you're eating every day. Primal Kitchen avocado oil mayo is made with just avocado oil, eggs, and vinegar. It tastes like real mayo, has zero sugar, and no ingredients you can't pronounce.

The Best Canned Chicken to Buy for Keto Canned Chicken Recipes

Canned chicken is one of the most underrated keto pantry staples — high protein, zero carbs, shelf-stable, and ready in seconds. But not all canned chicken is equal. Here's what to look for:

Ingredients list: should say chicken and water (or chicken broth), nothing else. If you see added starch, modified food starch, sugar, or a long list of additives, put it back.

Organic and free-range when possible: Kirkland Signature (Costco) and Wild Planet are both widely available, clean ingredient options. Kirkland is the best value. Wild Planet is slightly pricier but excellent quality.

Chunk vs. solid pack: chunk chicken breaks apart more easily with a fork and works better for chicken salad. Solid pack is fine but takes a bit more effort to shred.

Can size: a standard 5oz can is perfect for one serving of this recipe. A 10oz can doubles the recipe exactly — great for meal prepping two servings at once.

My top picks for keto canned chicken

1. Kirkland Signature Canned Chicken Breast (Costco) — best value, clean ingredients, available in bulk

2. Wild Planet Organic Roasted Chicken Breast — exceptional flavor, minimal processing

3. Good & Gather (Target) — widely available, clean label

Always check the label. Ingredients should be: chicken, water or chicken broth. That's it.

Four Ways to Make Keto Chicken Salad

Same base recipe, same measurements, four different starting points. Pick whichever one works for what's in your fridge right now.

1. Canned Chicken Salad (Fastest — 3 Minutes)

This is the version I make on busy mornings when I need lunch ready before I've had my coffee. Three minutes, zero cooking, zero cleanup.

Measurements:

• 1 can (5 oz) canned chicken, drained

• 2 tablespoons avocado oil mayo

• 1 tablespoon celery, finely diced

• 1 tablespoon red onion, finely diced

• 1/4 teaspoon celery salt

• 1/4 teaspoon black pepper

• 1/4 teaspoon garlic powder

1. Drain the liquid from the can completely — press the lid down to squeeze out as much as possible. Excess liquid makes watery chicken salad.

2. Add the chicken to a bowl and break apart with a fork until it's in small, even pieces.

3. Add mayo, celery, red onion, celery salt, pepper, and garlic powder. Mix with the fork until fully combined.

4. Taste and adjust seasoning. Serve immediately or refrigerate.

Macros (canned chicken): 328 calories | 24.5g fat | 25g protein | <1g net carbs

2. Rotisserie Chicken Salad (Best Flavor — 5 Minutes)

Rotisserie chicken is a keto lifesaver for a reason. It's already seasoned, already cooked, and you can pull enough meat for a week of lunches off one bird. The breast meat works best for chicken salad — the thigh meat is richer and delicious but has a slightly stronger flavor.

Measurements:

• 5 oz rotisserie chicken, skin removed and shredded (roughly 2/3 cup pulled meat)

• 2 tablespoons avocado oil mayo

• 1 tablespoon celery, finely diced

• 1 tablespoon red onion, finely diced

• 1/4 teaspoon celery salt

• 1/4 teaspoon black pepper

• 1/4 teaspoon garlic powder

1. Remove the skin and pull 5 oz of chicken from the bones — a kitchen scale makes this easy, or use roughly 2/3 cup as an estimate.

2. Shred the chicken using two forks or your fingers, then chop into smaller pieces if you prefer a finer texture.

3. Combine with all remaining ingredients and mix well. Taste and adjust seasoning.

Macros (rotisserie chicken): 456 calories | 33.6g fat | 39g protein | <1g net carbs

3. Leftover Chicken Salad (Zero Waste — 5 Minutes)

Any leftover chicken works here — baked chicken breast, sautéed chicken thighs, grilled chicken, air fryer chicken. The bonus is that whatever seasoning was used to cook the chicken initially carries over into the salad and adds extra flavor. Italian-seasoned chicken thighs make an especially good chicken salad.

Measurements:

• 5 oz leftover cooked chicken (breast or thighs), chopped

• 2 tablespoons Primal Kitchen avocado oil mayo

• 1 tablespoon celery, finely diced

• 1 tablespoon red onion, finely diced

• 1/4 teaspoon celery salt — taste first since your leftover chicken may already be seasoned

• 1/4 teaspoon black pepper

• 1/4 teaspoon garlic powder

1. Weigh or measure 5 oz of leftover chicken and chop into bite-sized pieces.

2. Combine with remaining ingredients. Taste before adding celery salt — if your chicken was already well-seasoned, you may want less.

3. Mix well and serve.

Macros: vary based on how the chicken was originally cooked. See canned or rotisserie macros as a reference.

4. From-Scratch Cooked Chicken (Best for Meal Prep — 20 Minutes)

If you're starting from raw chicken, here are two options. This is the best choice when you want to make a large batch — double or triple the recipe using a full pound of chicken and store it all week.

To sauté:

1. Lightly grease a skillet over medium heat.

2. Add chicken breasts or thighs and cook 5 minutes per side, until cooked through with no pink in the center. Internal temp should reach 165°F.

3. Remove, let rest 5 minutes, then chop and add to your chicken salad ingredients.

To bake:

1. Preheat oven to 400°F (not 450°F as in the original — 400°F gives you juicier chicken with less risk of drying out).

2. Place chicken on a lightly greased baking sheet. Bake 20-25 minutes for breasts, 25-30 minutes for thighs, until internal temp reaches 165°F.

3. Rest 5 minutes, then chop and combine with remaining ingredients.

Macros (cooked chicken breast): 449 calories | 28.4g fat | 43.9g protein | <1g net carbs

Macros (cooked chicken thigh): 449 calories | 30.6g fat | 39.4g protein | <1g net carbs

How to Serve Keto Chicken Salad

Ritz crackers are obviously off the table, but here's the thing — you don't miss them. Here are the best low carb ways to eat this:

• Bell pepper halves or thick-sliced bell pepper strips for scooping — honestly my most common way

• Thick cucumber rounds — slice them about half an inch thick and pile the chicken salad on top

• Straight from the bowl

• Crisp Power Protein Pretzels 28g Protein, Low Carb

• On a bed of arugula or mixed greens with a drizzle of olive oil

• In a low-carb tortilla wrap with avocado and hot sauce

• Bibb lettuce wraps — the leaves cup perfectly and add a fresh crunch

Storage and Meal Prep

How long does keto chicken salad last in the fridge?

3 to 5 days in an airtight container. The flavors actually get better after a few hours in the fridge as everything melds together — it's one of those recipes that's better the next day. I make a batch every Sunday and eat it through Wednesday or Thursday.

Can you freeze keto chicken salad?

Technically yes, but I don't recommend it. The mayo separates during freezing and the texture becomes grainy when thawed. Since this takes three minutes to make, there's no real reason to freeze it — just make it fresh or refrigerate for up to 5 days.

Meal prep tips

• Make a double or triple batch using a 10oz can of chicken or a full rotisserie bird — the recipe scales perfectly.

• Store in individual airtight containers for grab-and-go lunches — one container per day.

• Prep your celery and red onion at the start of the week so assembly is even faster each morning.

• Keep cucumber rounds, bell pepper strips, and lettuce leaves prepped separately for serving — they stay crisp in their own containers.

Variations and Keto-Friendly Add-ins

The base recipe is perfect, but here are additions that work really well — some of these came from our community of 74+ people who have made and shared their versions:

• Diced pickles or pickle relish — adds brine and crunch

• Diced cucumber — refreshing and adds volume with almost no calories

• Chopped pecans or walnuts — adds healthy fat and texture (Rachel's version from the comments)

• Chopped hard boiled egg — extra protein and makes it more filling

• Diced avocado — adds creaminess and healthy fat, stir in right before serving

• Chopped cooked bacon — because bacon

• Fresh herbs — dill, chives, or parsley all work

• Curry powder + cayenne — Alisha's version from the comments; a teaspoon of curry and a pinch of cayenne gives it a completely different and excellent flavor profile

• Primal Kitchen Chipotle Lime mayo — Val's suggestion; swap the regular mayo for chipotle lime for a smoky, spicy version

What People Are Saying

This recipe has been made and loved by hundreds of people since 2017. Here are a few community favorites:

"Love this. I modified it slightly and added some curry and cayenne powder. Gives it a nice little kick if you eat this often and want to change it up." — Alisha

"Primal Kitchen has a chipotle lime avocado oil mayo that is to die for and goes well with garlic and onion so I used that for this recipe." — Val

"I added a few chopped pecans, and it was a fantastic lunch!" — Rachel

"I loved this recipe! I ate it with lettuce wraps and replaced the celery for cucumber. The crunch is so refreshing!!" — Kiki

Frequently Asked Questions

Is canned chicken keto-friendly?

Yes — canned chicken is one of the best keto pantry staples. Pure protein, zero carbs, shelf-stable, and ready instantly. The key is reading the label: look for canned chicken with only chicken and water (or broth) in the ingredients. Avoid any with added starch or sugar. Kirkland Signature and Wild Planet are both excellent options.

Is mayonnaise keto?

Not all mayo is keto-friendly. Most grocery store mayo is made with refined soybean or canola oil and often contains added sugar. Primal Kitchen avocado oil mayo is the cleanest option — made with avocado oil, eggs, and vinegar, zero sugar, no processed oils. Sir Kensington's avocado oil mayo is another solid option widely available at Whole Foods and Target.

How many net carbs are in keto chicken salad?

Less than 1g net carb per serving across all four versions of this recipe. The small amounts of celery, red onion, and the trace carbs in the mayo all add up to under 1g total. This is one of the most carb-efficient lunch options available on a keto diet.

Can I use Greek yogurt instead of mayo?

You can, but it won't be keto — Greek yogurt has significantly more carbs than mayo. If you're following low carb but not strict keto, full-fat Greek yogurt is a higher-protein, lower-fat alternative. For strict keto, stick with the avocado oil mayo.

What's the best way to shred chicken for chicken salad?

For canned chicken, a fork is all you need — just drain and break it up in the bowl. For rotisserie or cooked chicken, two forks work well, or use a hand mixer on low speed in a large bowl for incredibly fast shredding (the stand mixer trick works too). The hand mixer method takes about 20 seconds and produces perfectly shredded chicken every time.

Can I make this dairy-free?

This recipe is already dairy-free as written. Primal Kitchen mayo is made without any dairy. Check your specific mayo brand to confirm.

How do I keep the red onion from being too strong?

If raw red onion is too sharp for you, soak the diced onion in cold water for 10 minutes before adding it — this draws out the sulfur compounds that cause the bite and mellows the flavor significantly. Or substitute finely diced shallot, which is naturally milder. You could also use green onion (scallion) tops for a much milder onion flavor.

More Keto Chicken Recipes You’ll Love:

Keto Fried Chicken Tenders Chick-Fil-A Copycat Recipe

Keto Grilled Chicken Thighs With Maple Dijon Marinade

Sheet Pan Buffalo Chicken & Ranch Broccoli

Easy Keto Instant Pot Buffalo Chicken Wings

Healthy Chicken Parmesan-Gluten-free, Keto, Low Carb

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Author: Megan Porter

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Keto Chicken Salad Recipe

This easy keto chicken salad works with canned chicken, rotisserie chicken, or leftovers. Ready in 10 minutes, under 1g net carb, perfect for low carb meal prep lunches.

Prep time: 10 MinTotal time: 10 Min

Cook modePrevent screen from turning off

Ingredients

• 1 can (5 oz) canned chicken, drained
• 2 tablespoons Chosen Foods avocado oil mayo
• 1 tablespoon celery, finely diced
• 1 tablespoon red onion, finely diced
• 1/4 teaspoon celery salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon garlic powder

Instructions

1. Prepare your chicken. Drain canned chicken and break apart with a fork, OR pull 5 oz of rotisserie/leftover chicken and chop/shred, OR cook fresh chicken and chop (see methods above).
2. Combine. Add chicken to a bowl with mayo, celery, red onion, celery salt, pepper, and garlic powder.
3. Mix. Stir with a fork until everything is evenly combined.
4. Taste and adjust. Adjust salt, pepper, or garlic to your preference.
5. Serve immediately or refrigerate in an airtight container for up to 5 days.

Notes

• Canned chicken: 329 cal | 24.5g fat | 25g protein | <1g net carbs
• Rotisserie chicken: 457 cal | 33.6g fat | 39g protein | <1g net carbs
• Cooked chicken breast: 449 cal | 28.4g fat | 43.9g protein | <1g net carbs
• Cooked chicken thigh: 449 cal | 30.6g fat | 39.4g protein | <1g net carbs

• Storage: airtight container in the fridge, up to 5 days. Better the next day.
• Do not freeze — mayo separates and texture becomes grainy.
• Scale up easily: 10oz canned chicken doubles the recipe perfectly.
• Garlic: start with 1/8 tsp if you're sensitive — you can always add more.
• Red onion too sharp? Soak diced onion in cold water for 10 minutes before adding.

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