Chicken and Avocado Salad

Chicken and Avocado Salad: A Satisfying Keto-Friendly Dish

If you’re looking for a salad that’s easy to make and truly filling, we highly recommend the combination of chicken tenderloin and avocado. It’s perfect for those on a ketogenic or low-carb diet, as it provides a solid dose of high-quality fats and protein. When we tested this recipe, we found that mashing half of the avocado to mix in makes the whole salad come together beautifully and makes it much easier to eat. Let’s dive into the ingredients and steps.

Ingredients (Serves 2)

• 3 chicken tenderloins (approx. 180g)
• 1 ripe avocado
• 1/4 red onion (approx. 30g)
• 1 stalk celery (approx. 60g)
• Cilantro (coriander), 1 bunch (optional)
• Broccoli super sprouts, one handful (approx. 10g)
• 1 tbsp lemon juice
• 1 tbsp avocado oil (olive oil is also fine)
• A pinch of salt, black pepper to taste

Instructions

1. Bring a pot of water to a boil, add a pinch of salt, and add the chicken tenderloins. Boil over medium heat for 3–4 minutes, then turn off the heat and let the chicken sit in the hot water for about 5 minutes to finish cooking gently with residual heat. Remove, let cool slightly, remove any sinews, and shred into bite-sized pieces.
2. Finely dice the red onion and celery (about 1mm–3mm cubes). If you find the raw onion too sharp, soak it in water and drain well before using.
3. Scoop out half of the avocado and mash it with a spoon; cut the remaining half into bite-sized cubes. Roughly chop the cilantro, and wash and drain the sprouts.
4. In a bowl, combine the chicken, onion, celery, and both the mashed and cubed portions. Add the lemon juice, avocado oil, and salt, then toss gently. Taste and add black pepper. If you want a richer flavor, adding 1–2 teaspoons of mayonnaise is also delicious.
5. Transfer to a plate and top with the cilantro and sprouts to finish.

Tips & Tricks

Use residual heat for moist chicken

Chicken can become tough if cooled immediately after boiling. By turning off the heat and letting it finish cooking in the hot water, you get a much moister result. If you prioritize tenderness, slow cooking is also a great option.

Make the most of the avocado's texture

Mashing half of the avocado to act as a creamy sauce while keeping the other half cubed gives you both a rich consistency and nice textural accents. The lemon juice also helps prevent the avocado from browning.

Variations and Substitutions

• Swap the chicken for shrimp or salmon for a seafood version (it looks great in photos, too!).
• If you aren't a fan of cilantro, try Italian parsley or basil for a refreshing alternative.
• Add 1 teaspoon of whole-grain mustard for a nice spicy kick.
• Wrap the salad in lettuce leaves for a perfect low-carb lunch or bento box meal.

Storage and Nutrition Notes

Since avocado browns quickly once cut, if you plan to make this ahead of time, use a bit more lemon juice and consume it within one day stored in the refrigerator. You can also boil the chicken in advance to whip up the salad quickly in the morning. As a rough estimate, one serving (half of the recipe) contains about 350–450 kcal, 25–30g of protein, 5–8g of carbohydrates, and 25–35g of fat (these values will vary depending on the oil and toppings used). For those on keto, feel free to adjust the fat content by changing the amount of oil.

Summary

This chicken and avocado salad is a simple, satisfying dish that fits perfectly into a low-carb lifestyle. What surprised us during our testing was how much better the texture became just by mashing half the avocado and being mindful of how the chicken is boiled. We hope you give this a try for a busy weekday lunch or as a protein-packed side dish!

Disclaimer: This article is provided for general nutritional and culinary information purposes only and is not intended as medical diagnosis or treatment. If you have specific health conditions or allergies, please consult with a physician or registered dietitian.