Zesty Italian Low Carb Chicken Salad – Fresh, Bright, and Weeknight Easy

This Zesty Italian Low Carb Chicken Salad hits every note: tangy, crunchy, juicy, and incredibly satisfying. It’s the kind of meal you can toss together on a busy weeknight and still feel like you treated yourself. The dressing is punchy but not overpowering, and the textures make every bite interesting.

It’s perfect for meal prep, potlucks, or a simple lunch. If you love big flavor without a lot of fuss, this is your new go-to.

Zesty Italian Low Carb Chicken Salad - Fresh, Bright, and Weeknight Easy

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Prep Time 15 minutes mins

Total Time 15 minutes mins

Servings 4 servings

Ingredients

  

• Cooked chicken: 4 cups, shredded or chopped (rotisserie works great)
• Cherry tomatoes: 1 cup, halved (optional for strict low carb; see variations)
• Cucumber: 1 medium, diced
• Red bell pepper: 1, diced
• Red onion: 1/4 small, thinly sliced
• Black olives: 1/3 cup, sliced
• Banana pepper rings or pepperoncini: 1/3 cup, sliced
• Fresh parsley: 1/4 cup, chopped
• Parmesan: 1/3 cup, shaved or grated
• Romaine or mixed greens: For serving (optional)
• Avocado (optional): 1, diced
• Olive oil: 1/3 cup
• Red wine vinegar: 3 tablespoons
• Lemon juice: 1 tablespoon, fresh
• Dijon mustard: 1 teaspoon
• Garlic: 2 cloves, minced
• Dried oregano: 1 teaspoon
• Dried basil: 1/2 teaspoon
• Crushed red pepper flakes: 1/4 teaspoon (more if you like heat)
• Salt and black pepper: To taste

Instructions

 

• Make the dressing: In a small bowl or jar, whisk together olive oil, red wine vinegar, lemon juice, Dijon, garlic, oregano, basil, red pepper flakes, salt, and pepper. Taste and adjust seasoning. It should taste bright and slightly tangy.
• Prep the chicken: Shred or chop cooked chicken into bite-size pieces. If using rotisserie, remove skin and bones, and roughly chop the meat.
• Chop the veggies: Halve the tomatoes, dice the cucumber and red bell pepper, and thinly slice the red onion. Slice the olives and pepperoncini.
• Toss the salad: In a large bowl, combine chicken, tomatoes, cucumber, red bell pepper, red onion, olives, pepperoncini, and parsley.
• Add the dressing: Pour the dressing over the salad and toss gently until everything is evenly coated. Start with most of the dressing and add more if needed.
• Finish with cheese: Fold in the Parmesan. If using avocado, add it now and gently toss again.
• Rest briefly: Let the salad sit for 5–10 minutes so the flavors meld. Taste and adjust salt, pepper, or acid (a splash more vinegar or lemon, if needed).
• Serve: Enjoy it as-is, or spoon it over crisp romaine or mixed greens. It’s also great in lettuce cups.

What Makes This Recipe So Good

• Big flavor, low effort: A simple Italian-inspired dressing brings brightness with minimal prep.
• Low carb and filling: Packed with protein, healthy fats, and crisp veggies for a satisfying meal.
• Great for meal prep: Holds up well for a few days, so lunch is ready when you are.
• Flexible ingredients: Use rotisserie chicken, leftover grilled chicken, or even canned chicken in a pinch.
• Fresh and zesty: Lemon, red wine vinegar, and herbs keep it light yet bold.

Shopping List

• Cooked chicken: 4 cups, shredded or chopped (rotisserie works great)
• Cherry tomatoes: 1 cup, halved (optional for strict low carb; see variations)
• Cucumber: 1 medium, diced
• Red bell pepper: 1, diced
• Red onion: 1/4 small, thinly sliced
• Black olives: 1/3 cup, sliced
• Banana pepper rings or pepperoncini: 1/3 cup, sliced
• Fresh parsley: 1/4 cup, chopped
• Parmesan: 1/3 cup, shaved or grated
• Romaine or mixed greens: For serving (optional)
• Avocado (optional): 1, diced

For the dressing:

• Olive oil: 1/3 cup
• Red wine vinegar: 3 tablespoons
• Lemon juice: 1 tablespoon, fresh
• Dijon mustard: 1 teaspoon
• Garlic: 2 cloves, minced
• Dried oregano: 1 teaspoon
• Dried basil: 1/2 teaspoon
• Crushed red pepper flakes: 1/4 teaspoon (more if you like heat)
• Salt and black pepper: To taste

Step-by-Step Instructions

1. Make the dressing: In a small bowl or jar, whisk together olive oil, red wine vinegar, lemon juice, Dijon, garlic, oregano, basil, red pepper flakes, salt, and pepper. Taste and adjust seasoning.

   It should taste bright and slightly tangy.

2. Prep the chicken: Shred or chop cooked chicken into bite-size pieces. If using rotisserie, remove skin and bones, and roughly chop the meat.
3. Chop the veggies: Halve the tomatoes, dice the cucumber and red bell pepper, and thinly slice the red onion. Slice the olives and pepperoncini.
4. Toss the salad: In a large bowl, combine chicken, tomatoes, cucumber, red bell pepper, red onion, olives, pepperoncini, and parsley.
5. Add the dressing: Pour the dressing over the salad and toss gently until everything is evenly coated.

   Start with most of the dressing and add more if needed.

6. Finish with cheese: Fold in the Parmesan. If using avocado, add it now and gently toss again.
7. Rest briefly: Let the salad sit for 5–10 minutes so the flavors meld. Taste and adjust salt, pepper, or acid (a splash more vinegar or lemon, if needed).
8. Serve: Enjoy it as-is, or spoon it over crisp romaine or mixed greens.

   It’s also great in lettuce cups.

Storage Instructions

• Refrigeration: Store in an airtight container for up to 3–4 days. For best texture, add avocado and cheese just before serving.
• Greens on the side: If serving with lettuce, keep the greens separate to prevent wilting.
• Meal prep tip: Keep half the dressing aside and stir in a little fresh dressing just before eating to refresh the flavor.

Benefits of This Recipe

• Low in carbs, high in protein: Keeps you full without heavy starches.
• Hydrating veggies: Cucumber and peppers add crunch and freshness.
• Heart-healthy fats: Olive oil and optional avocado provide satisfying richness.
• Flexible for diets: Easy to make gluten-free, keto-friendly, or dairy-free with simple swaps.
• Quick to assemble: Especially fast with rotisserie or pre-cooked chicken.

What Not to Do

• Don’t overdo the salt: Olives, pepperoncini, and Parmesan are salty. Season lightly, then adjust.
• Don’t skip acidity: The vinegar and lemon make the flavors pop.

  Without them, the salad tastes flat.

• Don’t add delicate greens too early: Toss greens right before serving to keep them crisp.
• Don’t drench it: Use enough dressing to coat, not drown. You can always add more.
• Don’t use warm chicken: Cool or room-temp chicken mixes better and won’t wilt the veggies.

Variations You Can Try

• Extra-low-carb: Skip the tomatoes and add more cucumbers or celery for crunch.
• Herb lover’s version: Add fresh basil and oregano in addition to parsley.
• Creamy twist: Stir in 2–3 tablespoons of mayonnaise or Greek yogurt for a creamier texture.
• Caprese-inspired: Swap Parmesan for mini mozzarella balls and add fresh basil. Keep an eye on carbs if you add balsamic.
• Spicy kick: Add more red pepper flakes or chopped Calabrian chiles.
• Dairy-free: Omit Parmesan and add toasted pine nuts or sliced almonds for richness.
• Protein swap: Use turkey, grilled shrimp, or canned tuna for a different twist.
• Roasted veggie add-in: Roasted zucchini or artichoke hearts bring extra flavor with minimal carbs.

FAQ

Is this salad keto-friendly?

Yes, especially if you limit or omit the tomatoes and watch the portion of onions.

Everything else fits well within a keto approach.

Can I make it ahead?

Absolutely. Mix everything except avocado and greens, then refrigerate. Add avocado and greens right before serving for the best texture.

What kind of chicken works best?

Rotisserie chicken is convenient and tasty, but leftover grilled or baked chicken is excellent too.

Shredded chicken absorbs dressing well; chopped chicken holds its shape nicely.

How do I keep the onions from being too sharp?

Slice them thin and soak in cold water for 10 minutes, then drain. This takes the edge off without losing flavor.

Can I use bottled Italian dressing?

You can, but check the label for added sugars and fillers. Homemade dressing tastes fresher and lets you control the ingredients.

What should I serve it with?

It’s great on its own, over greens, or in lettuce cups.

For non–low carb sides, crusty bread or simple roasted potatoes work well for others at the table.

How can I make it creamier without adding a lot of carbs?

Fold in diced avocado or a spoonful of Greek yogurt. Both add creaminess while keeping carbs modest.

Will it get watery in the fridge?

A little liquid may collect as the veggies release moisture. Give it a quick toss and, if needed, add a splash of vinegar and a pinch of salt to refresh.

In Conclusion

This Zesty Italian Low Carb Chicken Salad is bright, fast, and full of satisfying textures.

It’s an easy way to turn simple ingredients into a flavorful meal that works for lunch, dinner, or meal prep. Keep the dressing handy, switch up the veggies, and make it your own. When you want something fresh and filling without the carbs, this one delivers every time.