Marry Me Low Carb Chicken Salad – Creamy, Flavor-Packed, and Easy

If you’re looking for a chicken salad that feels a little special without being fussy, this is it. Marry Me Low Carb Chicken Salad takes the famous “Marry Me” flavor combo—sun-dried tomatoes, garlic, herbs, and creamy goodness—and gives it a fresh, light twist. It’s satisfying, full of bold flavor, and simple enough for busy weekdays.

Serve it in lettuce cups, on low-carb wraps, or piled onto cucumber slices for a quick bite. It’s the kind of recipe that makes you think, “Yep, I could eat this all week.”

Marry Me Low Carb Chicken Salad - Creamy, Flavor-Packed, and Easy

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Prep Time 15 minutes mins

Total Time 15 minutes mins

Servings 6 servings

Ingredients

  

• 3 cups cooked chicken, chopped or shredded (breast or thigh)
• 1/2 cup mayonnaise (avocado oil mayo works well)
• 1/4 cup Greek yogurt or sour cream (for tang and creaminess)
• 1/3 cup sun-dried tomatoes, finely chopped (oil-packed, drained)
• 1/3 cup finely grated parmesan cheese
• 1 small celery stalk, finely diced (optional for crunch)
• 1/4 small red onion or 2 tablespoons shallot, finely minced
• 2 tablespoons fresh basil, chopped (or 1 teaspoon dried Italian seasoning)
• 1–2 cloves garlic, minced (or 1/2 teaspoon garlic powder)
• 1–2 teaspoons Dijon mustard
• 1–2 tablespoons lemon juice (plus more to taste)
• 1–2 tablespoons oil from the sun-dried tomatoes (optional but highly recommended)
• Salt and black pepper to taste
• Pinch of red pepper flakes (optional for heat)

Instructions

 

• Prep the chicken. Use chilled, cooked chicken and chop or shred into bite-sized pieces. Smaller pieces make the salad creamier and easier to scoop.
• Make the dressing. In a large bowl, whisk together mayonnaise, Greek yogurt, Dijon, lemon juice, minced garlic, and a spoonful of the sun-dried tomato oil. Add a pinch of salt and pepper.
• Add the flavor boosters. Stir in the chopped sun-dried tomatoes, parmesan, basil, red onion, and celery. Mix until everything is coated.
• Fold in the chicken. Add the chicken to the bowl and gently fold until evenly combined. Adjust thickness with a splash of lemon juice or a teaspoon of mayo if needed.
• Season to taste. Add more salt, pepper, and red pepper flakes if you like heat. The parmesan is salty, so season gradually.
• Chill for 20–30 minutes. This helps the flavors meld and firms up the texture. It’s worth the wait.
• Serve your way. Spoon into lettuce cups, over mixed greens, into a low-carb wrap, or alongside sliced cucumbers and bell peppers.

What Makes This Special

This recipe borrows the popular “Marry Me Chicken” flavor profile and reimagines it as a cold, meal-prep-friendly salad. Instead of a heavy sauce, you get a creamy dressing that’s lighter but still rich enough to feel indulgent.

Sun-dried tomatoes and parmesan bring a savory, slightly tangy punch that makes every bite interesting.

It’s also flexible. Use rotisserie chicken, leftover grilled chicken, or poached breasts—whatever you have. And since it’s low carb, you can enjoy it without a second thought about bread or pasta.

Simple to make, big on flavor, and great for lunches or no-cook dinners.

What You’ll Need

• 3 cups cooked chicken, chopped or shredded (breast or thigh)
• 1/2 cup mayonnaise (avocado oil mayo works well)
• 1/4 cup Greek yogurt or sour cream (for tang and creaminess)
• 1/3 cup sun-dried tomatoes, finely chopped (oil-packed, drained)
• 1/3 cup finely grated parmesan cheese
• 1 small celery stalk, finely diced (optional for crunch)
• 1/4 small red onion or 2 tablespoons shallot, finely minced
• 2 tablespoons fresh basil, chopped (or 1 teaspoon dried Italian seasoning)
• 1–2 cloves garlic, minced (or 1/2 teaspoon garlic powder)
• 1–2 teaspoons Dijon mustard
• 1–2 tablespoons lemon juice (plus more to taste)
• 1–2 tablespoons oil from the sun-dried tomatoes (optional but highly recommended)
• Salt and black pepper to taste
• Pinch of red pepper flakes (optional for heat)

How to Make It

1. Prep the chicken. Use chilled, cooked chicken and chop or shred into bite-sized pieces. Smaller pieces make the salad creamier and easier to scoop.
2. Make the dressing. In a large bowl, whisk together mayonnaise, Greek yogurt, Dijon, lemon juice, minced garlic, and a spoonful of the sun-dried tomato oil. Add a pinch of salt and pepper.
3. Add the flavor boosters. Stir in the chopped sun-dried tomatoes, parmesan, basil, red onion, and celery.

   Mix until everything is coated.

4. Fold in the chicken. Add the chicken to the bowl and gently fold until evenly combined. Adjust thickness with a splash of lemon juice or a teaspoon of mayo if needed.
5. Season to taste. Add more salt, pepper, and red pepper flakes if you like heat. The parmesan is salty, so season gradually.
6. Chill for 20–30 minutes. This helps the flavors meld and firms up the texture.

   It’s worth the wait.

7. Serve your way. Spoon into lettuce cups, over mixed greens, into a low-carb wrap, or alongside sliced cucumbers and bell peppers.

Storage Instructions

• Refrigerate in an airtight container for up to 4 days.
• Do not freeze—the dairy and mayo will separate once thawed.
• Stir before serving. If it thickens in the fridge, loosen with a splash of lemon juice or a teaspoon of mayo.
• Pack separately for lunches. Keep greens or lettuce cups separate until serving to prevent wilting.

Benefits of This Recipe

• Low carb and high protein: Keeps you full without the blood sugar spike.
• Meal prep friendly: Makes several servings and holds up well for days.
• Flexible ingredients: Works with rotisserie, leftover roasted, or poached chicken.
• Big flavor, minimal effort: Sun-dried tomatoes and parmesan deliver rich taste with very little work.
• No cooking required if using leftover chicken: Perfect for hot days or busy nights.

Pitfalls to Watch Out For

• Over-salting: Parmesan and sun-dried tomatoes already add salt. Taste before adding more.
• Watery texture: If your Greek yogurt is thin, the salad can get loose. Use full-fat yogurt or strain it for a thicker result.
• Too much garlic: Raw garlic can overpower.

  Start small and adjust after chilling.

• Using dry sun-dried tomatoes: Oil-packed adds better flavor and texture. If using dry, rehydrate in warm water and toss with a little olive oil.
• Skipping the chill time: The flavors really come together after 20–30 minutes in the fridge.

Variations You Can Try

• Avocado twist: Swap half the mayo for mashed avocado. Add lime and cilantro for a fresh spin.
• Caprese-style: Add diced fresh mozzarella and cherry tomatoes (lightly salted and patted dry to avoid excess moisture).
• Bacon boost: Stir in crisp chopped bacon for smoky crunch.

  Keep an eye on salt.

• Olive lover’s version: Add sliced Kalamata or Castelvetrano olives for briny depth.
• Herb swap: Replace basil with parsley and a pinch of dried thyme, or try fresh dill for a brighter profile.
• Spicy kick: Add Calabrian chili paste or a dash of hot sauce instead of red pepper flakes.
• Dairy-free option: Use all mayo and skip the parmesan; add nutritional yeast for a savory note.

FAQ

Can I use canned chicken?

Yes, you can. Drain it very well and break it up with a fork before mixing. The texture will be softer than with roasted or rotisserie chicken, but it still works.

What’s the best chicken to use?

Rotisserie chicken is the easiest and most flavorful.

If cooking from scratch, poach or bake chicken breasts, then chill before chopping. Thighs add extra juiciness.

How can I make it even lower carb?

It’s already low carb, but you can skip the onion and celery to shave off a bit more. Serve with lettuce cups or sliced cucumbers instead of wraps.

Can I make it ahead?

Absolutely.

It tastes even better the next day. Store it in a sealed container and give it a quick stir before serving.

What can I use instead of Greek yogurt?

Sour cream works well for a similar tang. If you want it extra rich, use all mayo and add a little extra lemon juice for brightness.

Is there a nut-free crunchy add-in?

Yes.

Finely diced celery or chopped roasted sunflower seeds add crunch without nuts. Cucumber works too, but remove the seeds to avoid watering down the salad.

How do I keep it from getting watery?

Use full-fat dairy, pat any add-ins dry, and avoid over-measuring lemon juice. If it loosens over time, stir in a spoonful of mayo or a bit more parmesan.

What should I serve it with?

Lettuce cups, mixed greens, low-carb tortillas, or veggie dippers like bell pepper strips, cucumbers, and celery sticks all pair nicely.

It’s also great on top of a simple arugula salad.

In Conclusion

Marry Me Low Carb Chicken Salad hits that sweet spot of easy, creamy, and full of personality. It’s perfect for meal prep, quick lunches, or last-minute dinners when you want something that feels special without a lot of work. Keep the ingredients on hand and this will become a go-to.

Once you taste it, you’ll see why it earns the name.