Keto Avocado Chicken Salad (Printer View)

Layered avocado and chicken with fresh veggies in jars for an easy, nutritious lunch option.

# Components:

→ Protein

01 - 2 cups cooked chicken breast, diced or shredded

→ Vegetables

02 - 2 ripe avocados, diced
03 - 1 cup cherry tomatoes, halved
04 - 1 cup cucumber, diced
05 - 1/2 cup red onion, finely chopped
06 - 1/2 cup baby spinach leaves

→ Dressing

07 - 2 tablespoons extra-virgin olive oil
08 - 2 tablespoons fresh lime juice
09 - 1 garlic clove, minced
10 - 1/2 teaspoon sea salt
11 - 1/4 teaspoon ground black pepper

→ Garnish

12 - 2 tablespoons fresh cilantro, chopped

# Method steps:

01 - In a small bowl, whisk together olive oil, lime juice, minced garlic, sea salt, and ground black pepper until emulsified.
02 - Divide the prepared dressing evenly among the bottom of 4 large mason jars.
03 - Layer ingredients in each jar in sequence: red onion, cucumber, cherry tomatoes, diced chicken, avocado, and baby spinach leaves.
04 - Top each jar with chopped fresh cilantro if desired.
05 - Secure jar lids tightly and refrigerate until ready to consume.
06 - Shake the sealed jar vigorously to distribute dressing throughout, or transfer contents to a bowl and toss to combine.

# Expert Advice:

01 -
  • It's the rare salad that actually stays fresh and doesn't get soggy by day two because the dressing sits safely at the bottom.
  • No mayo means your hands don't get sticky and your breath stays honest.
  • You get to feel virtuous eating something this delicious on keto, which is the best kind of food hack.
02 -
  • Avocado browning is real, so cut and layer yours within an hour or two of eating—the lime juice helps, but it's not a miracle worker.
  • Shaking the jar is everything; it's the difference between a sad, separated salad and something that tastes actually composed and intentional.
03 -
  • Mason jars with a wide mouth are your friend—they make layering easier and actually fitting the salad in without aggressive compression possible.
  • If you're making these for the week, prep the dressing in bulk and store it separately, adding it to each jar just before you seal to keep everything as fresh as possible.
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