Spinach Artichoke Low Carb Chicken Salad – Creamy, Savory, and Satisfying

This chicken salad delivers everything you love about spinach artichoke dip in a fresh, protein-packed bowl. It’s creamy without being heavy, loaded with flavor, and easy to throw together on a busy weeknight. Whether you’re eating low carb or just want a tasty meal prep option, this one checks all the boxes.

Serve it in lettuce cups, on cucumber slices, or by the spoonful—it’s that good.

Spinach Artichoke Low Carb Chicken Salad - Creamy, Savory, and Satisfying

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Prep Time 15 minutes mins

Cook Time 20 minutes mins

Total Time 35 minutes mins

Servings 4 servings

Ingredients

  

• 3 cups cooked chicken, shredded or chopped (rotisserie works great)
• 1 cup canned or jarred artichoke hearts, drained and chopped
• 1 cup fresh baby spinach, finely chopped (or 1/2 cup thawed frozen spinach, squeezed dry)
• 1/2 cup mayonnaise
• 1/3 cup plain Greek yogurt (full-fat or 2%)
• 1/3 cup grated Parmesan cheese (plus extra for topping)
• 2 ounces cream cheese, softened
• 1 small celery stalk, finely diced
• 2 tablespoons red onion, finely minced
• 1–2 cloves garlic, minced (or 1/2 teaspoon garlic powder)
• 1 tablespoon lemon juice
• 1/2 teaspoon Dijon mustard
• 1/2 teaspoon kosher salt, more to taste
• 1/4 teaspoon black pepper
• 1/4 teaspoon crushed red pepper flakes (optional)
• 2 tablespoons chopped fresh parsley (optional)

Instructions

 

• Prep the chicken. Use shredded rotisserie chicken or poach/bake chicken breasts and chop them. Aim for bite-size pieces so the dressing coats evenly.
• Prepare the spinach. If using fresh, finely chop it. If using frozen, thaw and squeeze out all the liquid with a clean towel to avoid a watery salad.
• Make the creamy base. In a large bowl, whisk together mayonnaise, Greek yogurt, cream cheese, Parmesan, lemon juice, Dijon, garlic, salt, and pepper until smooth. If the cream cheese is stiff, microwave it for 10–15 seconds to soften.
• Add mix-ins. Stir in artichokes, spinach, celery, red onion, and red pepper flakes (if using). Taste and adjust salt, pepper, and lemon.
• Fold in the chicken. Gently stir until everything is well coated. If you like a looser texture, add a tablespoon of yogurt or a splash of olive oil.
• Chill for flavor. Cover and refrigerate for at least 30 minutes. This helps the flavors meld and the texture firm up.
• Serve. Top with extra Parmesan and parsley. Spoon into lettuce cups, serve with sliced cucumbers, or enjoy as a hearty bowl with avocado.

Why This Recipe Works

This recipe borrows the beloved flavors of creamy spinach artichoke dip and folds them into a balanced chicken salad. The combination of tender chicken, briny artichokes, and garlicky spinach creates a rich, savory base. A simple dressing made with mayo, Greek yogurt, and Parmesan adds creaminess without a carb-heavy ingredient list.

It’s quick to assemble with cooked chicken, great for make-ahead meals, and tastes even better the next day.

Ingredients

• 3 cups cooked chicken, shredded or chopped (rotisserie works great)
• 1 cup canned or jarred artichoke hearts, drained and chopped
• 1 cup fresh baby spinach, finely chopped (or 1/2 cup thawed frozen spinach, squeezed dry)
• 1/2 cup mayonnaise
• 1/3 cup plain Greek yogurt (full-fat or 2%)
• 1/3 cup grated Parmesan cheese (plus extra for topping)
• 2 ounces cream cheese, softened
• 1 small celery stalk, finely diced
• 2 tablespoons red onion, finely minced
• 1–2 cloves garlic, minced (or 1/2 teaspoon garlic powder)
• 1 tablespoon lemon juice
• 1/2 teaspoon Dijon mustard
• 1/2 teaspoon kosher salt, more to taste
• 1/4 teaspoon black pepper
• 1/4 teaspoon crushed red pepper flakes (optional)
• 2 tablespoons chopped fresh parsley (optional)

How to Make It

1. Prep the chicken. Use shredded rotisserie chicken or poach/bake chicken breasts and chop them. Aim for bite-size pieces so the dressing coats evenly.
2. Prepare the spinach. If using fresh, finely chop it. If using frozen, thaw and squeeze out all the liquid with a clean towel to avoid a watery salad.
3. Make the creamy base. In a large bowl, whisk together mayonnaise, Greek yogurt, cream cheese, Parmesan, lemon juice, Dijon, garlic, salt, and pepper until smooth.

   If the cream cheese is stiff, microwave it for 10–15 seconds to soften.

4. Add mix-ins. Stir in artichokes, spinach, celery, red onion, and red pepper flakes (if using). Taste and adjust salt, pepper, and lemon.
5. Fold in the chicken. Gently stir until everything is well coated. If you like a looser texture, add a tablespoon of yogurt or a splash of olive oil.
6. Chill for flavor. Cover and refrigerate for at least 30 minutes.

   This helps the flavors meld and the texture firm up.

7. Serve. Top with extra Parmesan and parsley. Spoon into lettuce cups, serve with sliced cucumbers, or enjoy as a hearty bowl with avocado.

Keeping It Fresh

Store the salad in an airtight container in the fridge for up to 4 days. Stir before serving to redistribute the dressing.

If it thickens in the fridge, loosen with a teaspoon of olive oil or a splash of lemon juice. For meal prep, portion into individual containers so it’s ready to go for lunches.

Benefits of This Recipe

• Low carb and satisfying: High in protein and fats that keep you full without relying on bread or pasta.
• Meal prep friendly: Holds up well in the fridge, and the flavors actually improve overnight.
• Versatile: Works as a sandwich filling for non–low carb eaters or as a dip with veggies.
• Nutrient-rich greens: Spinach adds iron, vitamin K, and fiber with minimal carbs.
• Big flavor, simple ingredients: Pantry staples like artichokes, Parmesan, lemon, and garlic bring restaurant-level taste.

Common Mistakes to Avoid

• Not draining the artichokes well: Extra liquid makes the salad watery and dulls the flavor. Pat them dry with paper towels after chopping.
• Skipping the chill time: The dressing tastes sharper before it rests.

  A short chill makes the salad creamier and more cohesive.

• Using only mayonnaise: A blend of mayo, yogurt, and cream cheese gives the best balance of tang, richness, and body.
• Overmixing the chicken: Shredded chicken can turn mushy. Fold gently to keep texture.
• Under-seasoning: Parmesan is salty, but the spinach and chicken soak up flavor. Taste and adjust with salt, pepper, and lemon at the end.

Alternatives

• Dairy-free: Use avocado oil mayo, dairy-free cream cheese, and skip Parmesan.

  Add nutritional yeast for a cheesy note.

• No mayo: Swap in all Greek yogurt and cream cheese. Add 1–2 teaspoons olive oil for a silky finish.
• Different proteins: Use canned chicken, leftover turkey, or rotisserie turkey. For pescatarian, try canned tuna or salmon.
• Extra veggies: Add chopped roasted red pepper, diced cucumber (seeds removed), or sliced olives for briny depth.
• Spice variations: Stir in smoked paprika, a pinch of nutmeg (classic with spinach), or a dash of hot sauce.
• Serving ideas: Scoop into halved avocados, wrap in low-carb tortillas, pile onto zucchini “boats,” or serve warm over sautéed cauliflower rice.

FAQ

Can I make this salad warm?

Yes.

Gently warm the mixture in a skillet over low heat just until creamy and heated through, then fold in the chicken. Don’t simmer or boil, or the dairy can separate. It’s great served warm in low-carb tortillas or over spinach.

What’s the best chicken to use?

Rotisserie chicken is convenient and tender.

If cooking from scratch, poach chicken breasts in salted water with a bay leaf until just cooked, then shred. Dark meat adds extra juiciness and flavor.

Is this keto-friendly?

Yes. The carb count stays low since the dressing and mix-ins are mostly protein and fat.

Check labels on artichokes and yogurt to avoid added sugars.

Can I freeze it?

Freezing isn’t ideal. The dairy can separate and the spinach becomes soggy after thawing. It’s best made fresh and enjoyed within a few days.

How can I make it lighter?

Use 2% Greek yogurt, reduce mayo, and add an extra splash of lemon juice.

You can also swap some chicken for extra chopped spinach or steamed, chopped cauliflower for volume.

What can I use instead of artichokes?

Try chopped asparagus (blanched), roasted broccoli, or hearts of palm for a similar tender bite. Keep pieces small so the salad stays scoopable.

How do I keep onions from overpowering the salad?

Rinse minced red onion under cold water and pat dry, or soak it in lemon juice for 5 minutes. This softens the bite while keeping fresh flavor.

Can I make it ahead for a party?

Absolutely.

Make it up to 24 hours in advance, then stir and adjust seasoning before serving. Add a sprinkle of fresh Parmesan and parsley right before guests arrive.

Wrapping Up

This Spinach Artichoke Low Carb Chicken Salad brings creamy comfort and bright flavor together in one simple bowl. It’s quick to prep, easy to customize, and perfect for busy days or make-ahead lunches.

Keep it cold for a classic chicken salad vibe, or warm it gently for a cozy take. However you serve it, you’ll get bold flavor with minimal effort—and that’s a win any day of the week.