Is There a Lot of Carbs in Chicken Salad? Unpacking the Ingredients

December 6, 2025 •

3 min read

According to nutrition data, a basic, plain chicken salad is often naturally low in carbohydrates. The real question of "is there a lot of carbs in chicken salad?" is truly answered by the specific ingredients used, as additions can quickly change its nutritional profile.

Quick Summary

The carb content of chicken salad depends heavily on the recipe. While the core ingredients of chicken and mayonnaise are low-carb, adding sweet or starchy ingredients like grapes or serving it on bread significantly increases the carbohydrate count. Customizing add-ins and serving methods is key to controlling the carb total.

Key Points

Core Ingredients Are Low-Carb: Plain chicken salad made with just chicken, mayo, and celery is naturally low in carbohydrates, making it a great option for many diets.
Carb Count Depends on Add-ins: The total carbohydrate count can rise quickly with the addition of ingredients like grapes, apples, or sweetened relishes.
Serving Method is a Key Factor: How you serve chicken salad is the most significant determinant of its carb count; serving it on bread or crackers drastically increases the carbs.
Easy Low-Carb Substitutions: To keep it low-carb, swap sugary fruits for crunchy vegetables like bell peppers or pickles and use nuts or seeds for added texture.
Alternative Serving Ideas: Opt for serving chicken salad in lettuce cups, bell pepper boats, or on a bed of mixed greens to avoid high-carb bread or crackers.
Consider Your Mayo: While standard mayo is typically low-carb, checking the label for added sugars is important, especially for those on strict keto diets.

The Low-Carb Foundation of Chicken Salad

At its core, a simple chicken salad is a very low-carbohydrate dish. The primary components—cooked chicken, celery, and mayonnaise—are all naturally low in carbs. A 1/2 cup serving of plain chicken salad can have as little as 3 grams of total carbohydrates, with a negligible amount of sugar and a healthy dose of protein. This makes a fundamental chicken salad recipe an excellent option for those following low-carb, ketogenic, or high-protein diets.

The Carb Culprits: What Increases the Count?

While the base of chicken salad is low-carb, many popular additions are not. Understanding which ingredients to watch is crucial for anyone monitoring their carbohydrate intake.

Sweet Additions: Ingredients like grapes, apples, or other fruits can significantly raise the sugar and carb content.
Starchy Mix-ins: Adding ingredients like relish, particularly sweetened varieties, or pre-made croutons can also add hidden carbohydrates.
Serving Vessels: The biggest source of carbohydrates often comes not from the salad itself, but from how it is served. Serving chicken salad on white bread, a croissant, or with crackers can add a substantial number of carbs, turning a low-carb dish into a high-carb meal. For example, one chicken salad croissant sandwich can contain 29 grams of carbs.

Comparing Different Chicken Salad Preparations

To illustrate how different ingredients impact the nutritional profile, consider this comparison table. The carb counts are approximate and will vary based on brand and serving size.


Feature	Classic Chicken Salad	Low-Carb Chicken Salad (Keto)	Fruity Chicken Salad
Carb Source	Mayonnaise, grapes, relish, bread/crackers	Low-sugar mayonnaise, celery, onions	Grapes, apples, sugary dressings
Key Ingredients	Chicken, celery, standard mayonnaise, grapes, seasonings	Chicken, celery, onion, keto mayonnaise, nuts, seeds	Chicken, celery, grapes, apples, sweetened mayo
Approximate Carbs	~6-10g+ (per cup, excluding bread)	~3-5g (per cup)	~10-15g+ (per cup)
Serving Suggestion	Croissant, white bread, crackers	Lettuce cups, bell pepper boats, over greens	On a bed of spinach

Crafting a Delicious, Low-Carb Chicken Salad

Creating a flavorful chicken salad without the excess carbs is simple with a few key swaps. Here are some strategies:

Mind Your Mayonnaise: Traditional mayonnaise is generally low-carb. Check for added sugars in store-bought versions. For lighter options, Greek yogurt or avocado can be used, though they might have slightly more carbs than pure mayo.
Load Up on Low-Carb Veggies: Celery and onion are standard, but consider diced bell peppers, pickles, or cucumber for added texture and flavor.
Embrace Healthy Fats and Crunch: To replace the texture lost from nuts or dried fruit, add chopped pecans, walnuts, or almonds. Seeds also work well.
Think Beyond the Bread: Instead of high-carb options, serve your chicken salad in butter lettuce cups, hollowed-out bell peppers, or with cucumber slices.

Putting it all together: A Simple Low-Carb Recipe

Here is a simple, effective recipe for a chicken salad that minimizes carbs while maximizing flavor:

Ingredients: 2 cups cooked, shredded chicken; 1/2 cup low-sugar mayonnaise; 1/2 cup chopped celery; 1/4 cup diced red onion; 1/4 cup chopped pecans; 1 tbsp chopped fresh dill; salt and pepper to taste.
Instructions: Combine the shredded chicken, celery, red onion, and pecans. In a separate bowl, whisk the mayonnaise and fresh dill, then season. Pour the dressing over the chicken mixture and stir until coated. Serve immediately or chill.

Conclusion

So, is there a lot of carbs in chicken salad? Not inherently. The chicken and the creamy dressing form a low-carb base, making it a versatile foundation for a healthy meal. The carbohydrate level is almost entirely dependent on the additions you choose and how you serve it. By being mindful of sugary fruits, starchy mix-ins, and the serving vessel, you can easily control the carb count and enjoy a delicious, satisfying, and keto-friendly meal.

Frequently Asked Questions

A basic, plain chicken salad typically has a low carbohydrate count. A 1/2 cup serving can contain around 3 grams of total carbohydrates, with the majority of calories coming from fat and protein.

The highest concentration of carbs usually comes from add-ins like grapes, apples, sweetened relish, and how the salad is served. Croissants, bread, and crackers are major sources of carbohydrates.

Yes, chicken salad is very easy to make keto-friendly. By using a keto-approved mayonnaise, omitting high-carb ingredients like fruit, and serving it in lettuce cups instead of on bread, you can create a delicious and satisfying keto meal.

For a low-carb crunch and mild flavor, consider adding chopped celery, diced bell peppers, chopped pickles, or olives to your chicken salad. These provide texture without the high sugar content.

No, traditional mayonnaise is typically very low in carbohydrates. However, it's always wise to check the nutrition label, especially on flavored or store-bought versions, for any added sugars.

To keep your meal low-carb, serve your chicken salad in lettuce cups, stuffed into bell pepper halves, on slices of cucumber, or simply on a bed of mixed greens.

The type of cooked chicken—whether canned, rotisserie, or home-cooked—should not significantly alter the carb count, as chicken itself is carb-free. The impact will depend more on the seasonings or sauce used.