Garlic Parmesan Low Carb Chicken Salad – Creamy, Savory, and Satisfying

This Garlic Parmesan Low Carb Chicken Salad brings big flavor with simple ingredients. It’s creamy, savory, and bright, with enough crunch to keep every bite interesting. You can meal prep it for the week, serve it at a picnic, or scoop it into lettuce cups for an easy lunch.

If you love classic chicken salad but want something a little richer and more garlicky, this version hits the spot. It’s fast to put together, and it tastes even better the next day.

Garlic Parmesan Low Carb Chicken Salad – Creamy, Savory, and Satisfying

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Prep Time 15 minutes mins

Total Time 15 minutes mins

Servings 4 servings

Ingredients

  

• 3 cups cooked chicken, chopped or shredded (rotisserie works great)
• 1/2 cup mayonnaise (use avocado oil mayo if preferred)
• 1/4 cup sour cream or plain Greek yogurt (for extra creaminess)
• 1/3 cup finely grated Parmesan cheese (freshly grated, not pre-shredded)
• 2–3 cloves garlic, minced or grated
• 2 ribs celery, finely diced
• 2 tablespoons red onion, finely minced (optional for a mild bite)
• 2 tablespoons chopped fresh parsley (or 1 tablespoon fresh dill)
• 1 tablespoon fresh lemon juice (plus more to taste)
• 1/2 teaspoon Dijon mustard
• 1/4 teaspoon onion powder (optional)
• 1/4 teaspoon smoked paprika (optional for depth)
• Salt and black pepper, to taste
• 2 tablespoons olive oil (optional, for a silkier dressing)

Instructions

 

• Prep the chicken: If using rotisserie chicken, remove the skin and bones, then chop or shred into bite-size pieces. You want about 3 cups total.
• Make the dressing: In a large bowl, whisk together mayonnaise, sour cream, Parmesan, garlic, lemon juice, Dijon, onion powder, smoked paprika, and olive oil if using. Season with a pinch of salt and pepper.
• Taste the base: Before adding the chicken, taste the dressing. It should be garlicky and bright with a little tang. Adjust salt, pepper, or lemon as needed.
• Add the mix-ins: Stir in celery, red onion, and parsley. Mix until everything is coated but still crisp.
• Fold in the chicken: Add chicken and gently toss until well combined. Don’t overmix—keep the texture intact.
• Chill for best flavor: Cover and refrigerate for at least 30 minutes. This allows the garlic and Parmesan to meld.
• Serve: Spoon into lettuce wraps, over a bed of greens, or alongside cucumber slices. Finish with a crack of pepper and a sprinkle of Parmesan if you like.

Why This Recipe Works

• Simple pantry-friendly ingredients: Most of what you need is already in your kitchen—cooked chicken, mayo, Parmesan, and a few fresh add-ins.
• Big flavor without the carbs: Garlic, lemon, and Parmesan pack umami and brightness, while keeping the salad low in carbs.
• Great texture balance: Tender chicken, crisp celery, and a creamy dressing give you that perfect bite.
• Make-ahead friendly: The flavors deepen after chilling, making it ideal for meal prep.
• Versatile serving options: Spoon it into lettuce wraps, pile it over greens, or eat it straight from the bowl.

Ingredients

• 3 cups cooked chicken, chopped or shredded (rotisserie works great)
• 1/2 cup mayonnaise (use avocado oil mayo if preferred)
• 1/4 cup sour cream or plain Greek yogurt (for extra creaminess)
• 1/3 cup finely grated Parmesan cheese (freshly grated, not pre-shredded)
• 2–3 cloves garlic, minced or grated
• 2 ribs celery, finely diced
• 2 tablespoons red onion, finely minced (optional for a mild bite)
• 2 tablespoons chopped fresh parsley (or 1 tablespoon fresh dill)
• 1 tablespoon fresh lemon juice (plus more to taste)
• 1/2 teaspoon Dijon mustard
• 1/4 teaspoon onion powder (optional)
• 1/4 teaspoon smoked paprika (optional for depth)
• Salt and black pepper, to taste
• 2 tablespoons olive oil (optional, for a silkier dressing)

Instructions

1. Prep the chicken: If using rotisserie chicken, remove the skin and bones, then chop or shred into bite-size pieces. You want about 3 cups total.
2. Make the dressing: In a large bowl, whisk together mayonnaise, sour cream, Parmesan, garlic, lemon juice, Dijon, onion powder, smoked paprika, and olive oil if using.

   Season with a pinch of salt and pepper.

3. Taste the base: Before adding the chicken, taste the dressing. It should be garlicky and bright with a little tang. Adjust salt, pepper, or lemon as needed.
4. Add the mix-ins: Stir in celery, red onion, and parsley.

   Mix until everything is coated but still crisp.

5. Fold in the chicken: Add chicken and gently toss until well combined. Don’t overmix—keep the texture intact.
6. Chill for best flavor: Cover and refrigerate for at least 30 minutes. This allows the garlic and Parmesan to meld.
7. Serve: Spoon into lettuce wraps, over a bed of greens, or alongside cucumber slices.

   Finish with a crack of pepper and a sprinkle of Parmesan if you like.

Storage Instructions

• Refrigeration: Store in an airtight container for 3–4 days.
• No freezing: Mayo-based salads don’t freeze well and can separate.
• Meal prep tip: Keep delicate greens or lettuce wraps separate until serving so they stay crisp.
• Freshen it up: Before serving leftovers, stir and add a squeeze of lemon or a spoon of mayo if it seems dry.

Benefits of This Recipe

• Low carb and high protein: Keeps you full and satisfied without heavy starches.
• Fast and flexible: Works with leftover chicken, rotisserie chicken, or grilled chicken breast.
• Budget-friendly: Uses accessible, everyday ingredients that stretch across multiple meals.
• Meal-prep ready: Stays tasty and stable in the fridge for days.
• Customizable flavor: Easy to tweak the garlic, herbs, or spices to match your preferences.

What Not to Do

• Don’t overdo the garlic raw: Fresh garlic is strong. Start with less, then add more after chilling if needed.
• Don’t use pre-shredded Parmesan: It’s drier and less flavorful. Freshly grated melts into the dressing.
• Don’t skip the acid: Lemon juice brightens the richness.

  Without it, the salad can taste flat.

• Don’t add watery veggies directly: If using cucumbers or tomatoes in a variation, seed them first to avoid a watery salad.
• Don’t store at room temperature: Keep it chilled for food safety and the best texture.

Variations You Can Try

• Roasted garlic twist: Swap fresh garlic for mashed roasted garlic for a sweeter, mellow flavor.
• Bacon and chive: Add crisp bacon crumbles and chopped chives for a smoky, savory kick.
• Spicy kick: Stir in crushed red pepper, a dash of hot sauce, or a spoon of Calabrian chili paste.
• Herb-forward: Use dill, basil, or tarragon for a fresh, aromatic take.
• Avocado cream: Blend some avocado into the dressing and reduce the mayo slightly.
• Keto Caesar fusion: Add extra Parmesan, anchovy paste, and more lemon for a Caesar-style chicken salad.
• Crunch swap: Replace celery with diced fennel or sliced radishes for a different crisp bite.
• Dairy-light: Use all mayo, skip the sour cream, and add a splash of olive oil for silkiness.

FAQ

Can I use canned chicken?

Yes, but drain it well and flake it with a fork first. The texture is softer than rotisserie or roasted chicken, so add extra celery for crunch and adjust seasoning.

How can I make this even lower in carbs?

It’s already low carb, but you can skip the red onion, choose full-fat mayo with no added sugar, and avoid adding sweet ingredients like dried cranberries.

Is there a good dairy-free option?

Use a dairy-free mayo and skip the Parmesan. Add nutritional yeast for a cheesy note, plus a little extra lemon and salt to balance flavor.

What type of chicken works best?

Rotisserie chicken is convenient and flavorful.

Leftover grilled or baked chicken breast also works—just avoid overcooked, dry chicken by cutting it small and mixing gently.

Can I lighten it up?

Use half mayo and half Greek yogurt, and add a splash of olive oil for smoothness. Keep the Parmesan for flavor and adjust lemon to taste.

How strong should the garlic be?

It depends on your preference. Start with 1–2 cloves, let it chill, then add more if you want a punchier flavor.

What can I serve it with?

Lettuce cups, cucumber slices, zucchini ribbons, low-carb tortillas, or a bed of arugula all work well.

It’s also great on its own as a protein-packed snack.

In Conclusion

This Garlic Parmesan Low Carb Chicken Salad is a fast, reliable recipe you’ll return to again and again. It’s creamy, garlicky, and bright, with just the right crunch. Whether you’re meal prepping or throwing together a quick lunch, it’s simple to make and easy to customize.

Keep a batch in the fridge, and you’ll have a satisfying, low-carb option ready whenever you need it.