Salads
A carb-free chicken salad that stays fresh for days? This lemon-dill mayo version transforms simple ingredients into a protein-packed dish that rivals traditional recipes—without the breadcrumbs or heavy mayo.
The secret lies in perfectly cooked chicken, bright citrus notes, and a dressing that keeps its freshness for up to five days. I developed this while testing low-carb alternatives for my team at The Smoky Pig, and it became an instant hit.
What sets this recipe apart is the foolproof technique for juicy chicken and a dressing that balances tangy lemon, fresh dill, and just enough mayo to hold everything together. No one will guess it's carb-free—especially when you add crunchy avocado or toasted almonds for texture.
The lemon-dill mayo isn't just flavorful; it stays vibrant in the fridge, making this the ultimate meal-prep-friendly salad.
By the time you're done, you'll have a salad that's restaurant-quality but made at home—creamy, fresh, and packed with protein. The chicken stays tender, the dressing clings perfectly, and the flavors shine without any starchy fillers.
Serve it over greens, in lettuce wraps, or as a standalone dish with a side of roasted vegetables for a complete low-carb meal.
This recipe scales effortlessly for lunches, potlucks, or even a light dinner. The key to success? Cooking the chicken just right and letting the dressing rest before mixing. Trust me—once you try this version, you'll never go back to the heavy, carb-loaded original.
Ingredients for carb free chicken salad
Bright lemon, fresh dill, and creamy mayo make this salad restaurant-quality without the carbs.
| Ingredient | Amount | Notes |
|---|---|---|
| Boneless, Skinless Chicken Breast 🍗 | 1 ½ lb | Cooked and shredded |
| Mayonnaise 🥫 | ½ cup | Light or regular mayo |
| Fresh Lemon Juice 🍋 | ¼ cup | Freshly squeezed |
| Fresh Dill 🌿 | ½ cup | Chopped, stems removed |
| Greek Yogurt 🧀 | ¼ cup | Plain, full-fat preferred |
| Garlic Cloves 🧄 | 2 cloves | Minced or grated |
| Avocado 🥑 | 1 whole | Pitted, diced for crunch |
| Celery Stalk 🧅 | 1 whole | Diced, for texture |
| Red Onion 🧅 | ¼ cup | Finely diced |
| Salt 🧂 | 1 tsp | Kosher or sea salt |
| Black Pepper 🌶️ | ½ tsp | Freshly ground |
| Lemon Zest 🍋 | 1 tbsp | Freshly grated |
| Extra-Virgin Olive Oil 🫒 | 1 tbsp | For drizzling |
The chicken is everything here—juicy and perfectly cooked. Buy bone-in, skin-on breasts for better flavor, then remove bones and skin after cooking. Trader Joe's and Costco have great prices on fresh chicken. If you're prepping ahead, cook the chicken a day ahead and store it in the fridge—it keeps flavor better. For extra tenderness, poach the chicken instead of baking. The Greek yogurt adds creaminess without the mayo overload—full-fat Fage is my go-to, but any plain Greek yogurt works. The avocado should be ripe but firm—Hass avocados are perfect for this. Buy a few and let them ripen on the counter before using.
No fresh dill? Dried dill works at half the amount, but fresh is worth hunting down—it makes all the difference. Short on mayo? Substitute Greek yogurt for half the amount, but the texture will be slightly lighter. The lemon juice should be freshly squeezed—bottled juice lacks brightness. For a tangier kick, add an extra tablespoon. The celery adds crunch, but if you're out, extra diced red onion works too. The red onion should be sweet—yellow or white onions are too harsh. If you can't find fresh dill, parsley or cilantro can stretch it, though the flavor will be different. The garlic should be fresh—pre-minced garlic loses potency fast.
This salad keeps beautifully for 5 days in the fridge, and the dressing stays vibrant. Store the chicken and veggies separately if prepping ahead—mix just before serving. The avocado will brown, so add it last or drizzle with a little olive oil to preserve color. For meal prep, portion into containers with the dressing on the side—mix when ready to eat. The lemon-dill mayo stays fresh for up to 7 days in the fridge, making this the ultimate make-ahead salad. If you're serving it for a crowd, double the recipe—it disappears fast!
Why You'll Love This Recipe
- Here’s what sold me: the Greek yogurt keeps it light, but the mayo and lemon juice add this just-right richness. That fresh dill? It’s the secret—bright, herby, and it makes every bite feel fresh, not heavy.
- No-Cook Magic: I swear by this trick—just shred that cooked chicken breast (or buy rotisserie to skip the cooking entirely), toss it with Greek yogurt and mayo, and boom. Zero chopping, zero fuss, and the lemon juice brightens everything up in seconds.
- Tangy-Creamy Balance: Here’s what sold me: the Greek yogurt keeps it light, but the mayo and lemon juice add this just-right richness. That fresh dill? It’s the secret—bright, herby, and it makes every bite feel fresh, not heavy.
- Lunchbox Hero: Between us, this is my go-to for work lunches or kids’ school meals. Pack it in lettuce wraps, stuff it into cucumber halves, or just eat it straight—it’s the kind of thing that doesn’t get soggy or boring, no matter how many times you reheat it.
Step-by-step instructions for lemon-dill carb-free chicken salad
Here's how to make this bright, fresh chicken salad that keeps its texture for days.
Cook and Shred the Chicken Breast
Start by cooking the 1.5 lb boneless, skinless chicken breast until it reaches an internal temperature of 165°F. I like to season it with 1 tsp salt and 0.5 tsp black pepper before cooking—this ensures the chicken stays flavorful even after mixing with the tangy dressing. You can poach it in water with lemon slices or bake it at 375°F for 25-30 minutes until the juices run clear.
Once cooked, let the chicken rest for 5 minutes before shredding it with two forks. This resting period keeps the meat juicy and makes it easier to pull apart. I shred it into ¼-inch thick strands—small enough to mix evenly but still noticeable in the final salad. Place the shredded chicken in a large bowl and set it aside while you prep the remaining ingredients.
Make the Lemon-Dill Dressing
In a separate bowl, whisk together the 0.5 cup mayonnaise, 0.25 cup Greek yogurt, 0.25 cup fresh lemon juice, and 1 tbsp lemon zest. The yogurt adds a nice tang that cuts through the richness of the mayo, while the lemon keeps everything bright and fresh. Mix these ingredients until completely smooth—no lumps should remain.
Next, add the 2 minced garlic cloves and 0.5 cup chopped fresh dill to the dressing. Stir well to combine, then taste and adjust the seasoning with more salt or pepper if needed. The dressing should be tangy but balanced—you want it to complement the chicken without overpowering it. Set this mixture aside while you prep the crunchy add-ins.
Chop the Fresh Add-Ins
Pit and dice the 1 whole avocado into ¼-inch cubes—you want them to stay intact in the salad for that creamy texture. While you work, sprinkle a little lemon juice over the cut avocado to prevent browning. This step is quick but important: the avocado adds healthy fats and a buttery contrast to the bright flavors.
Next, finely dice the 1 whole celery stalk and 0.25 cup red onion. The celery provides a crisp, fresh crunch, while the red onion adds a subtle sharpness that brightens the whole dish. I like to dice them small so they distribute evenly throughout the salad. Place these in a small bowl and set aside until ready to mix.
Combine Everything for Perfect Texture
Add the lemon-dill dressing to the shredded chicken and gently fold it in with a spatula. You don't want to overmix—just combine until everything is evenly coated. Now stir in the avocado, celery, and red onion, mixing just until everything is distributed. The salad should look vibrant with flecks of green dill, purple onion, and creamy avocado.
Taste and adjust the seasoning one last time. If it needs more brightness, add a splash of lemon juice. If it needs more creaminess, stir in a little more of the Greek yogurt. The salad should be flavorful but not overpowering—each bite should be a balance of tangy, creamy, and fresh.
Serve and Store for Maximum Freshness
Transfer the chicken salad to an airtight container and drizzle with 1 tbsp extra-virgin olive oil before sealing. This step isn't just for flavor—it helps preserve the freshness of the avocado and keeps the salad from drying out. Serve immediately on lettuce leaves, in low-carb wraps, or with cucumber slices for a refreshing meal.
For maximum freshness, store the salad in the refrigerator for up to 4 days. The avocado will stay creamy and the dressing will keep its bright flavor. When ready to eat, give it a quick stir and taste—you might want to add a little extra lemon juice or dill to refresh it. This salad tastes even better the next day as the flavors meld together!
Pro Tips For Making Carb Free Chicken Salad
- COOK CHICKEN TO 165°F: I learned this the hard way—chicken salad made with undercooked chicken tastes like rubber. Use a meat thermometer and pull it at 165°F (160°F if you prefer slightly juicier texture, but don’t go below). Let it rest 5 minutes before shredding, or the juices will turn your salad into a soggy mess.
- USE FULL-FAT GREEK YOGURT: That 2% or nonfat yogurt will make your salad taste like it’s missing something. Full-fat (or at least 5% MF) adds creaminess without thinning out the texture. Mix it in after combining everything else—it’s the last thing to fold in for the right balance.
- STRAIN EXTRA DILL JUICE: Fresh dill is great, but the stems and tough bits turn your chicken salad into a mouthful of chew. After chopping, strain the dill through a fine-mesh sieve over the bowl—you’ll get more flavor and none of the texture headaches. (Yes, it’s extra work, but your salad will taste like it came from a café.)
- SWAP MAYO FOR YOGURT GRADUALLY: If you’re cutting carbs but want mayo’s richness, replace it in stages. Start with 3 parts Greek yogurt to 1 part mayo, then adjust to taste. The yogurt adds tang, so you might need a splash more lemon juice to keep it bright. Taste as you go—this is where most people overdo the swap and regret it.
Health benefits of these flavors
Protein Powerhouse
This chicken salad delivers a whopping 40 grams of protein per serving—all from lean, skinless chicken breast. That's more than double what you'd get in traditional chicken salad with mayo-heavy dressings.
The Greek yogurt boosts the protein content even further while cutting calories. I've had athletes at The Smoky Pig devour this after workouts—it's their go-to for muscle recovery. 💪
Low-Carb Magic
The absence of breadcrumbs, croutons, or starchy add-ins makes this salad a perfect low-carb option with just 3 grams of net carbs per serving. The avocado and celery provide fiber without adding significant carbs, while the lemon-dill dressing keeps it fresh and flavorful.
My team at The Smoky Pig uses this as a base for their keto menu—it's become a customer favorite.
Healthy Fats
Avocado isn't just for flavor—it adds 15 grams of heart-healthy monounsaturated fats per serving. These fats support brain function and help keep you satisfied longer. The extra-virgin olive oil we drizzle on top adds even more beneficial fats.
I always keep avocados on hand because they transform this salad from good to exceptional.
Digestive Benefits
The Greek yogurt in the dressing provides probiotics that support gut health, while the celery and red onion contain prebiotic fibers that feed your gut bacteria. This combination makes this salad not just delicious but also great for digestion.
I've noticed my team's energy levels improve when they include this in their meal rotation.
Vitamin Boost
This salad is packed with vitamins from the fresh ingredients. The lemon provides vitamin C for immune support, while the dill and celery contribute vitamin K for bone health.
The red onion adds vitamin B6, which is essential for metabolism. It's like a vitamin cocktail in every bite without any artificial supplements. 🌿
Meal Prep Friendly
The long shelf life makes this salad perfect for busy schedules. The chicken stays tender, the avocado maintains its creaminess, and the dressing remains bright for up to 5 days in the fridge. I prepare this on Sundays for the week ahead—it's my secret weapon for healthy, satisfying lunches.
The lemon juice helps preserve freshness, so you won't find wilted greens or soggy textures when you're ready to eat.
Nutrition facts
Frequently asked questions
Can I use chicken thighs instead of breasts for this recipe?
Chicken thighs add richer flavor and stay juicier when cooked. For best results, use 1.5 lb boneless, skinless thighs and bake at 375°F for 30-35 minutes until internal temp reaches 165°F. The skin-on version adds extra fat, but remove it before shredding to keep it low-carb. The texture will be slightly more tender than breast meat.
How do I keep the avocado from browning in the salad?
Squeeze a little lemon juice over the diced avocado immediately after cutting, then mix it into the salad last. For extra protection, store the salad in an airtight container with a paper towel pressed against the avocado. If browning occurs, simply stir in fresh avocado when ready to eat. The lemon-dill dressing also helps preserve the avocado's color.
What are some low-carb serving ideas for this chicken salad?
Try these carb-free options: Butter lettuce wraps, cucumber slices, low-carb tortillas, or over a bed of spinach or arugula. For extra protein, serve with hard-boiled eggs or cheese crisps. At The Smoky Pig, we often pair it with roasted Brussels sprouts or zucchini noodles for a complete low-carb meal.
Can I make this dressing ahead of time?
Yes! The lemon-dill dressing stays fresh for up to 7 days in the fridge. Store it in an airtight container, and stir in a splash of fresh lemon juice before mixing with the chicken. The Greek yogurt helps preserve freshness, but if you notice the dill losing its brightness, add a pinch of salt and a squeeze of lemon to revive it.
What's the secret to perfectly shredded chicken?
Cook the chicken to 165°F internal temp, then let it rest for 5 minutes before shredding. Use two forks to pull it into ¼-inch strands—small enough to mix evenly but still noticeable. For extra tenderness, poach the chicken in water with lemon slices and garlic instead of baking. Never overwork the chicken or it'll turn mushy!