Keto Avocado Chicken Salad (Printable Version)

Protein-rich avocado and chicken layered in jars for a fresh, convenient low-carb lunch option.

# What You’ll Need:

→ 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

# Step-by-Step Guide:

01 - In a small bowl, whisk together olive oil, lime juice, minced garlic, sea salt, and ground black pepper until emulsified.
02 - Divide the dressing evenly among the bottom of 4 large mason jars.
03 - Layer salad ingredients in each jar in the following order: red onion, cucumber, cherry tomatoes, chicken, avocado, and baby spinach on top.
04 - Top each jar with chopped fresh cilantro if desired.
05 - Seal jars tightly with lids and refrigerate until ready to serve.
06 - Shake the jar vigorously to distribute the dressing evenly, or pour contents into a bowl and toss before eating.

# Additional Tips::

01 -
  • It actually tastes better on day two when the lime dressing settles into the chicken and cucumber.
  • No mayo means your hands and containers stay grease-free, which feels like a small victory when you're eating at your desk.
  • You can prep these on Sunday and grab one every morning without any extra thought.
  • The avocado stays perfectly creamy because it sits on top, away from the wet vegetables.
02 -
  • The order of layering isn't just pretty, it's functional, and skipping it means you'll end up with brown avocado by lunch the next day.
  • Don't assemble these more than two days in advance because avocado waits for no one, and you'll end up throwing away oxidized sadness.
03 -
  • Use a rotisserie chicken from the grocery store if you don't have time to cook chicken yourself, it saves so much effort on prep day.
  • Pat your chicken dry before dicing it because excess moisture is what makes it rubbery after a couple days in the jar.
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