A Delicious Twist on Salad: Keto Chicken and Egg Salad with Dijon Mustard
Are you on the lookout for a keto-friendly lunch that’s not only delicious but also easy to make? Look no further than this Keto Chicken and Egg Salad with Dijon Mustard. This dish is a perfect blend of protein-packed chicken and eggs, combined with a zesty Dijon mustard dressing that will tantalize your taste buds. It’s a refreshing change from the usual keto fare, offering a delightful mix of textures and flavors while keeping your carb count low.
Whether you’re in need of a quick lunch or a satisfying side, this salad is designed to keep you full and energized without the carb crash. The best part? It’s incredibly versatile. Serve it on its own, in a lettuce wrap, or as a filling for low-carb sandwiches. Let’s dive into why this Keto Chicken and Egg Salad is a must-try for anyone following a ketogenic diet.
Why This Keto Chicken and Egg Salad Stands Out
The inspiration behind this Keto Chicken and Egg Salad with Dijon Mustard comes from a classic combination of ingredients that are both keto-friendly and incredibly satisfying. The use of high-quality, lean protein from the chicken, paired with the healthy fats from the eggs, makes this salad a nutritional powerhouse. The addition of Dijon mustard not only brings a tangy depth of flavor but also includes health benefits such as antioxidants and a small metabolic boost which can be beneficial on a keto diet.
Each ingredient in this salad has been chosen for its nutritional profile and ability to support a ketogenic lifestyle. The avocado oil-based mayonnaise contributes to the high-fat content needed for keto, while the apple cider vinegar adds a subtle tang and aids in digestion. The celery and red onion provide crunch and flavor without adding significant carbs, and the fresh parsley not only adds a pop of color but also brings a fresh, herby taste that elevates the entire dish.
For those on a ketogenic diet, it’s essential to find meals that are both macro-friendly and satisfying. This salad ticks all the boxes, with a good balance of fat and protein, and minimal carbs. The use of hard-boiled eggs is a clever way to add texture and extra protein, making the salad a complete meal that’s perfect for those busy days when you need something filling and quick.
Perfecting Your Keto Chicken and Egg Salad
Creating the perfect Keto Chicken and Egg Salad with Dijon Mustard is all about the details. Start with cooking the chicken breasts until they are just done to retain their moisture. Overcooking can lead to dry, tough meat, which we want to avoid. Once cooked, shredding the chicken while it’s still warm can make the process easier and allows the meat to better absorb the flavors of the dressing.
For the hard-boiled eggs, aim for a firm yet creamy yolk. This can be achieved by starting the eggs in cold water, bringing them to a boil, then removing them from the heat and letting them sit covered for about 10 minutes. This method helps prevent the green ring around the yolk, which can occur due to overcooking. Once cooled, chop them to your desired size, keeping in mind that smaller pieces will integrate more evenly throughout the salad.
The dressing is the heart of this dish, and getting it right is crucial. Whisk the mayonnaise, Dijon mustard, apple cider vinegar, and lemon juice until smooth. Taste and adjust the seasoning with salt and pepper. Remember, the dressing should have a good balance of creaminess from the mayo and a sharp bite from the mustard and vinegar. If the dressing is too thick, a splash of water can help thin it out without diluting the flavor.
Variations to Keep Your Keto Salad Exciting
Spicy Keto Chicken and Egg Salad
For those who enjoy a bit of heat, adding a diced jalapeño or a dash of cayenne pepper can transform this dish into a spicy delight. The heat from the peppers pairs wonderfully with the creamy dressing, creating a salad that’s as exciting as it is nutritious.
Avocado Keto Chicken and Egg Salad
Incorporating diced avocado adds a rich, buttery texture and boosts the healthy fat content of the salad. Avocado’s mild flavor complements the tangy Dijon dressing, making it a perfect addition for an even more satisfying keto meal.
Bacon Keto Chicken and Egg Salad
Crispy, crumbled bacon is a keto favorite that adds a smoky flavor and an irresistible crunch. It pairs perfectly with the chicken and eggs, and the added fat content is ideal for maintaining ketosis.
Substitutions for Your Keto Chicken and Egg Salad
If you’re looking to customize your Keto Chicken and Egg Salad with Dijon Mustard, there are several substitutions you can make while keeping it low-carb and delicious.
For the mayonnaise, if you’re avoiding eggs or want a lighter option, try substituting with full-fat Greek yogurt or sour cream. These alternatives provide a similar creaminess with a tangy twist.
If Dijon mustard isn’t your favorite, you can use yellow mustard for a milder taste or a stone-ground mustard for a more rustic texture and flavor. Each type of mustard brings its unique characteristics to the salad, so choose according to your preference.
Apple cider vinegar can be replaced with white wine vinegar or even lemon juice for a different acidic component. These substitutions can brighten the flavor profile without adding any extra carbs.
Frequently Asked Questions
Can I use canned chicken for this recipe?
Yes, canned chicken can be a convenient option. Just ensure it’s drained well and doesn’t contain any added sugars or starches.
How long does this salad keep in the fridge?
Stored in an airtight container, the salad can last up to 3 days in the refrigerator.
Is this salad suitable for meal prep?
Absolutely! It’s a great option for meal prep as the flavors meld and improve over time.
Can I freeze this chicken and egg salad?
Freezing is not recommended as it may alter the texture of the ingredients, particularly the mayonnaise and eggs.
What are some low-carb ways to serve this salad?
Serving in lettuce wraps, hollowed-out bell peppers, or simply on a bed of mixed greens are all excellent low-carb options.
Keto Chicken and Egg Salad with Dijon Mustard
Equipment
- Large mixing bowl
- Small mixing bowl
- Whisk
- Chopping board
- Knife
- Measuring cups and spoons
Ingredients
- 1 pound chicken breasts, cooked and shredded
- 4 large eggs, hard-boiled and chopped
- 2 stalks celery, diced about 1/2 cup or 64g
- ¼ cup red onion, finely chopped about 40g
- ⅓ cup mayonnaise, preferably avocado oil-based
- 2 tablespoons Dijon mustard
- 1 tablespoon apple cider vinegar
- 1 teaspoon lemon juice
- Salt and pepper to taste
- 2 tablespoons fresh parsley, chopped
Instructions
- In a large mixing bowl, combine the shredded chicken and chopped hard-boiled eggs.
- Add diced celery and red onion to the chicken and egg mixture. Stir to distribute evenly.
- In a separate small bowl, whisk together mayonnaise, Dijon mustard, apple cider vinegar, and lemon juice until smooth to create the dressing.
- Pour the dressing over the chicken and egg mixture. Season with salt and pepper to taste.
- Gently fold all the ingredients together until everything is well coated with the dressing.
- Sprinkle chopped parsley over the salad and give it a final mix.
- Cover the bowl and refrigerate for at least an hour to allow the flavors to meld together.
- Serve chilled, either on its own or as a filling for low-carb wraps or lettuce cups.
