FREE 5-Ingredient Recipe EBook

• Why You Need My Avocado Chicken Salad
• Ingredients & Substitutions
• How To Make Avocado Chicken Salad
• My Recipe Tips
• Recipe Variations
• Meal Prep Options
• Serving Ideas
• More Chicken Salad Recipes
• Avocado Chicken Salad (6 Ingredients) Recipe card
• Gratitude Moment
• Recipe Reviews

If you’re an avocado fan, my avocado chicken salad is such a fun a twist on classic chicken salad . Swapping the mayo for avocado works amazingly well. I just had to tweak the flavors a bit. This creamy salad is perfect for a quick lunch or a chill dinner, especially when it’s warm out. Make it with me!

Why You Need My Avocado Chicken Salad

• Zesty, creamy, and satisfying – Think of this as chicken salad meets guacamole . I’ve swapped the classic add-ins with zippy red onion, herby cilantro, spicy jalapeno, and a splash of lime.
• Fast and easy – You can throw together my avocado chicken salad recipe in about 10 minutes if your chicken is pre-cooked. I love it for hectic days when I can’t be bothered to heat up the kitchen.
• Versatile, healthy, and gluten-free – It’s the perfect light lunch ! I’ve got several ways you can serve it below, but I even eat it by the spoonful straight from the bowl. ?

Ingredients & Substitutions

Here I explain the best ingredients for my chicken avocado salad recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Avocados – You definitely want ripe avocado for that perfect creamy texture. They should feel slightly soft under a gentle press.
• Lime Juice – Livens up all the flavors and prevents the avocado from browning too fast. Fresh squeezed tastes the best, but bottled lime juice (or lemon juice) will work.
• Cooked Chicken – What I really love about this avocado chicken salad is how flexible it is for using up leftover chicken breast! You can use rotisserie chicken, Instant Pot shredded chicken (my go-to), or cubed grilled chicken , baked chicken , or even pan seared chicken .
• Red Onion – I like the bite and color. White onions would be the next best option.
• Fresh Cilantro – If you’re not a fan, you can substitute parsley or sliced green onions.
• Jalapeño Pepper – I use just half. You can throw in the whole one for more heat, or remove the seeds to make it milder. For my kids, I leave it out altogether.
• Sea Salt & Black Pepper

How To Make Avocado Chicken Salad

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Mash the avocado. In a large bowl, mash together the avocado and lime juice. Season with salt and pepper to your taste.
2. Mix it up. Add the cooked chicken, chopped red onion, cilantro, and diced jalapeños. Stir everything together.

My Recipe Tips

• You can adjust the consistency. I like my chicken avocado salad with distinct chunks of chicken and even a few avocado pieces. So, I shred the chicken larger and don’t mash the avocado completely. You can mash more if you like a smoother texture.
• Dice the jalapenos very small. Otherwise, they can overpower some bites. You can also dice the onion finer than I did if you like.
• How much salt and pepper you need can vary depending on how salty your cooked chicken is. If you’re unsure, you can always start with less and add more to taste at the end.

Recipe Variations

• More veggies – Add diced celery for more crunch, fresh tomatoes for juicy sweetness, or a hint of minced garlic because… garlic.
• Protein options – Sometimes I toss in a couple hard boiled eggs to make the avocado chicken salad even more filling, or use them instead of chicken (see my avocado egg salad ). You can also use shrimp, like my shrimp avocado salad .
• Mediterranean – Use lemon juice instead of lime juice. Swap the jalapenos and cilantro with chopped red peppers (or even roasted red peppers ), sliced olives, fresh dill, and crumbled feta cheese.
• Caprese – Again, lemon juice works best for this one. Replace the jalapenos and cilantro with halved cherry tomatoes, fresh mozzarella pearls, and fresh basil.

Meal Prep Options

Avocado chicken salad is tricky to store, because the avocado turns brown. You’ve got a couple options here:

• Prep the components only: This is my preferred method. Pre-cook your chicken, and dice your onions and jalapenos in advance. It only takes me a few minutes to stir together the day-of!
• Add more lime juice: You’ll still need to keep the air out (see below), but an extra 1-2 tablespoons of lime juice will slow down the browning.
• Keep the air out: Plastic wrap flush against the surface can help. My guacamole keeper works even better!
• Freeze: Unlike the regular kind, you can freeze chicken salad with avocado! You’ll still need to protect it from air exposure, so follow the methods I use for freezing avocado .

Serving Ideas

I mentioned that I can totally eat this avocado chicken salad straight with a spoon, but it’s even better like this:

• Lettuce wraps – They’re quick, easy and so refreshing in the summer. I like to use bibb lettuce, as pictured above, because the leaves are large and flexible.
• Serve as a dip – I love scooping up this chicken avocado salad with flax seed crackers or baked tortilla chips for crunch! You can even use halved mini bell peppers, or sliced radishes and cucumbers.
• Sandwiches – Slather this salad between slices of your favorite bread, or tuck it inside your favorite tortillas.
• Stuffed avocado – For a fun presentation, serve the chicken salad in an avocado shell. It’s similar to my BLT stuffed avocado , and looks pretty fancy!

More Chicken Salad Recipes

So many good ways to turn chicken into a salad! Try my others next:

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 2 medium Avocados ▢
• 2 tbsp Lime juice ▢
• 1/4 tsp Sea salt (to taste) ▢
• 1/4 tsp Black pepper (to taste) ▢
• 2 cups Shredded chicken (or any cooked chicken) ▢
• 1/3 cup Red onion (diced) ▢
• 1/4 cup Fresh cilantro (chopped) ▢
• 1/2 medium Jalapeno (minced; ~1 tablespoon) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. In a large bowl, combine the avocado, lime juice, salt, and pepper. Mash together with a fork.
2. Add the shredded chicken, red onion, cilantro, and jalapenos (if using). Stir everything together, until uniform.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 cup

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Avocado Chicken Salad

Gratitude Moment

Avocado is one of my favorite foods, and I pretty much always have some in my fridge or on the counter. (Um, have you seen my logo?)

The only problem with them is that they go something like: not ripe, not ripe, not ripe… okay, now you have 5 minutes to use it… missed your chance, it’s brown!

So, today I’m just over here feeling happy that my avocado is just right and I was able to enjoy it for lunch. Hope you’re just as lucky!

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Avocado Chicken Salad (6 Ingredients)

My easy avocado chicken salad with lime, cilantro, and red onion is creamy, tangy, and fresh. The perfect healthy meal in just 10 minutes!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/avocado-chicken-salad/

Ingredients

• 2 medium Avocados
• 2 tbsp Lime juice
• 1/4 tsp Sea salt (to taste)
• 1/4 tsp Black pepper (to taste)
• 2 cups Shredded chicken (or any cooked chicken)
• 1/3 cup Red onion (diced)
• 1/4 cup Fresh cilantro (chopped)
• 1/2 medium Jalapeno (minced; ~1 tablespoon)

Instructions

1. In a large bowl, combine the avocado, lime juice, salt, and pepper. Mash together with a fork.
2. Add the shredded chicken, red onion, cilantro, and jalapenos (if using). Stir everything together, until uniform.

Maya’s Recipe Notes

Serving size: 1 cup

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)