5-Minute Low Carb Chicken Salad (No Mayo) – Fast, Fresh, and Satisfying

If you want a quick lunch that’s light, flavorful, and won’t spike your carbs, this chicken salad is a winner. No mayo, no fuss—just fresh, crunchy ingredients tossed in a creamy, tangy dressing made with Greek yogurt and olive oil. It comes together in five minutes if you have cooked chicken on hand.

It’s perfect for meal prep, weekday lunches, or a quick snack after the gym. Serve it in lettuce cups, on cucumber slices, or by the spoonful straight from the bowl.

5-Minute Low Carb Chicken Salad (No Mayo) - Fast, Fresh, and Satisfying

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Prep Time 5 minutes mins

Total Time 5 minutes mins

Servings 2 servings

Ingredients

  

• 2 cups cooked chicken, chopped or shredded (rotisserie works great)
• 1/3 cup plain Greek yogurt (2% or whole for extra creaminess)
• 1 tablespoon extra-virgin olive oil
• 1 tablespoon fresh lemon juice (plus more to taste)
• 1 teaspoon Dijon mustard
• 1 small celery stalk, finely diced
• 2 tablespoons red onion, finely minced (or 1 tablespoon shallot)
• 2 tablespoons fresh herbs, chopped (dill, parsley, or chives)
• Salt and black pepper, to taste
• Optional add-ins: 1/4 avocado (diced), 1 tablespoon capers, 2 tablespoons chopped pickles, 1/4 cup diced cucumber, a pinch of garlic powder, or a dash of hot sauce
• To serve (optional): Romaine or butter lettuce leaves, sliced cucumbers, low-carb tortillas, or low-carb crackers

Instructions

 

• Prep the dressing: In a medium bowl, whisk Greek yogurt, olive oil, lemon juice, and Dijon until smooth. Adjust with a splash more lemon if you like it tangier.
• Season it: Add a pinch of salt, several grinds of black pepper, and optional garlic powder. Taste and tweak before adding the chicken.
• Add the chicken: Fold in chopped or shredded chicken until coated. Aim for bite-size pieces so every forkful gets dressing.
• Mix in the crunch: Stir in celery and red onion. Add herbs and any optional extras like capers or pickles.
• Finish and serve: Taste again for salt, pepper, and lemon. Spoon into lettuce cups, pile onto cucumber rounds, or enjoy as is.

Why This Recipe Works

• Fast and simple: Using rotisserie chicken or leftover cooked chicken cuts prep time to minutes.
• No mayo, still creamy: Greek yogurt gives that creamy texture with extra protein and fewer calories.
• Low carb and filling: Lean protein, healthy fats, and fibrous veggies keep you satisfied without bread or pasta.
• Balanced flavors: Lemon, Dijon, and herbs brighten the salad so it tastes fresh, not heavy.
• Flexible: Swap veggies and add-ins based on what you have. It’s hard to mess up.

Ingredients

• 2 cups cooked chicken, chopped or shredded (rotisserie works great)
• 1/3 cup plain Greek yogurt (2% or whole for extra creaminess)
• 1 tablespoon extra-virgin olive oil
• 1 tablespoon fresh lemon juice (plus more to taste)
• 1 teaspoon Dijon mustard
• 1 small celery stalk, finely diced
• 2 tablespoons red onion, finely minced (or 1 tablespoon shallot)
• 2 tablespoons fresh herbs, chopped (dill, parsley, or chives)
• Salt and black pepper, to taste
• Optional add-ins: 1/4 avocado (diced), 1 tablespoon capers, 2 tablespoons chopped pickles, 1/4 cup diced cucumber, a pinch of garlic powder, or a dash of hot sauce
• To serve (optional): Romaine or butter lettuce leaves, sliced cucumbers, low-carb tortillas, or low-carb crackers

Step-by-Step Instructions

1. Prep the dressing: In a medium bowl, whisk Greek yogurt, olive oil, lemon juice, and Dijon until smooth.

   Adjust with a splash more lemon if you like it tangier.

2. Season it: Add a pinch of salt, several grinds of black pepper, and optional garlic powder. Taste and tweak before adding the chicken.
3. Add the chicken: Fold in chopped or shredded chicken until coated. Aim for bite-size pieces so every forkful gets dressing.
4. Mix in the crunch: Stir in celery and red onion.

   Add herbs and any optional extras like capers or pickles.

5. Finish and serve: Taste again for salt, pepper, and lemon. Spoon into lettuce cups, pile onto cucumber rounds, or enjoy as is.

How to Store

• Refrigerate: Store in an airtight container for 3–4 days.
• Keep it fresh: If you plan to eat it over several days, stir in fresh herbs right before serving for the brightest flavor.
• Avoid sogginess: If using watery add-ins like cucumber, add them just before eating.
• No freezing: Dairy-based dressings don’t thaw well, and the texture will suffer.

Health Benefits

• High in protein: Chicken and Greek yogurt make this a filling, muscle-friendly meal.
• Low in carbs: Ideal for low-carb or keto-leaning plans when served with lettuce or low-carb sides.
• Healthy fats: Olive oil adds heart-healthy monounsaturated fats for better satiety.
• Gut-friendly: Greek yogurt provides probiotics (check labels for live active cultures).
• Micronutrients: Fresh herbs, lemon, celery, and onions add antioxidants, vitamin C, and fiber.

What Not to Do

• Don’t over-salt early: Capers, pickles, and rotisserie chicken can be salty. Season at the end.
• Don’t skip the acid: Lemon juice or a splash of vinegar keeps the salad bright and prevents a flat flavor.
• Don’t use watery yogurt: Thin yogurt makes the dressing runny.

  Choose thicker Greek yogurt.

• Don’t mince veggies too far ahead: Onion can overpower the salad if it sits too long. Add just before mixing if you’re sensitive to strong flavors.
• Don’t rely on dry chicken: If your chicken is overcooked, add a touch more olive oil and lemon to bring back moisture.

Alternatives

• Dairy-free: Swap Greek yogurt for unsweetened coconut yogurt or a thick almond yogurt. Add an extra teaspoon of olive oil for richness.
• No yogurt at all: Use mashed avocado with lemon juice and olive oil.

  It’s creamy, low carb, and dairy-free.

• Herb variations: Try tarragon for a classic chicken salad vibe, or cilantro and lime for a fresh twist.
• Extra crunch: Add chopped almonds, walnuts, or toasted pumpkin seeds for texture and healthy fats.
• Heat it up: Stir in hot sauce, crushed red pepper, or a pinch of cayenne.
• Protein swap: Use leftover turkey, canned tuna, or chopped rotisserie turkey for the same method.
• Vinegar lovers: Replace part of the lemon with white wine vinegar or apple cider vinegar for a sharper finish.

FAQ

Can I make this without Greek yogurt?

Yes. Use mashed avocado with olive oil and lemon, or a dairy-free plain yogurt. You can also do a simple olive oil and lemon dressing for a lighter, vinaigrette-style version.

Is rotisserie chicken okay for this recipe?

Absolutely.

It’s fast and tasty. Just remove the skin, shred the meat, and adjust salt since store-bought rotisserie can be salted generously.

How can I keep the carbs low when serving?

Use lettuce wraps, cucumber slices, bell pepper boats, or serve it over a bed of mixed greens. Skip bread, sweet dressings, and sugary relishes.

What if I only have regular yogurt?

Strain it through a coffee filter or paper towel for 15–20 minutes to thicken.

Otherwise, reduce the amount slightly and add a bit more olive oil to balance texture.

Can I meal prep this for the week?

Yes, it holds well for 3–4 days. For best flavor, store the salad without herbs and stir them in right before eating. Keep crunchy add-ins separate if you want maximum texture.

How do I make it more filling?

Add avocado, nuts, or a drizzle of extra olive oil.

You can also serve it over a big green salad with extra veggies for volume.

What herbs go best?

Dill and parsley are classic, while chives add a mild onion note. Tarragon brings a slightly sweet, anise-like flavor that pairs nicely with chicken.

Is this keto-friendly?

Yes. Keep the add-ins low carb and serve in lettuce cups or with low-carb veggies.

Use full-fat Greek yogurt for more satiety if desired.

Can I spice it like buffalo chicken?

Definitely. Add hot sauce to the dressing and a pinch of garlic powder. Top with chopped celery and extra black pepper.

How can I reduce the onion bite?

Rinse minced red onion under cold water or soak it in lemon juice for a few minutes, then drain before mixing.

It softens the sharpness without losing flavor.

Final Thoughts

This 5-minute low carb chicken salad proves that fast and healthy can also be creamy and satisfying—no mayo needed. With a short ingredients list and plenty of room to customize, it’s a practical go-to for busy days. Keep cooked chicken and a tub of Greek yogurt on hand, and you’ll always be a few minutes away from a fresh, flavorful meal.

Whether you scoop it into lettuce cups or eat it straight from the bowl, it’s a staple worth repeating.