Are you on the lookout for a delicious, low-carb lunch or dinner that satisfies your cravings while keeping you on track with your keto goals? Look no further! This Jalapeno Popper Keto Chicken Salad recipe brings together all the flavors you love from jalapeno poppers—creamy cheese, savory bacon, spicy jalapeños, and a touch of cheddar—into a keto-friendly chicken salad that’s perfect for a filling and indulgent meal. It’s quick to make, incredibly satisfying, and can be served in a variety of ways to suit your taste.
What is Keto Chicken Salad?
Before we jump into the recipe, let’s take a moment to define exactly what a Jalapeno Popper Keto Chicken Salad is and why it’s a fantastic option for your keto meal plan. The ketogenic diet revolves around eating low-carb, high-fat foods that promote fat-burning for energy, instead of relying on carbohydrates. A Jalapeno Popper Keto Chicken Salad is an ideal dish for this way of eating because it’s packed with high-quality protein from the chicken and healthy fats from the cream cheese, mayonnaise, and bacon. The result is a dish that not only satisfies your taste buds but also keeps you feeling full for longer without the carb-induced slump.
Here’s why Jalapeno Popper Keto Chicken Salad is a great addition to your keto menu:
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Low in Carbs: With only 2 grams of net carbs per serving, this salad keeps your carbohydrate intake in check, perfect for those following a low-carb or keto diet.
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Packed with Protein: A hearty 50 grams of protein per serving ensures that you’ll stay satisfied and energized throughout the day.
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Rich in Healthy Fats: The combination of cream cheese, bacon, and cheddar cheese delivers the necessary healthy fats for your keto diet, supporting consistent energy levels.
Ingredients You’ll Need
To make your own Jalapeno Popper Keto Chicken Salad, gather these ingredients. You’ll find everything you need in most grocery stores:
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Chicken Breast (2.5 lbs, cooked & chopped): The main ingredient! Chicken is high in protein, low in fat, and provides the perfect base for your salad.
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Cream Cheese (4 ounces, softened): Adds a rich and creamy texture to the salad, making it irresistibly smooth.
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Mayonnaise (1 cup): A creamy binder that brings everything together. Be sure to use a full-fat, sugar-free mayo to keep it keto-friendly.
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Garlic Powder (1 teaspoon): This adds a subtle aromatic flavor that pairs beautifully with the creamy ingredients.
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Chili Powder (½ teaspoon): Just the right amount of spice to elevate the overall flavor of the salad without overpowering it.
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Salt & Pepper (to taste): Essential for seasoning, and it helps balance all the flavors.
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Bacon (4 slices, cooked & chopped): Adds a smoky, crispy element to the salad that enhances the richness of the cream cheese and mayo.
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Jalapeno (1 large, seeded & chopped): The star ingredient! It gives your Jalapeno Popper Keto Chicken Salad that distinctive heat and crunch.
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Shredded Cheddar Cheese (1 cup): A sharp, tangy cheese that complements the creaminess of the salad and the heat from the jalapenos.
How to Make Jalapeno Popper Keto Chicken Salad
Now that you have everything you need, let’s walk through the steps for preparing this delicious Jalapeno Popper Keto Chicken Salad. It’s quick, easy, and requires only a few ingredients and steps. Follow this simple guide, and you’ll have a tasty meal in no time:
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Cook the Chicken
Start by cooking your chicken. Poaching is a great option for this dish, as it keeps the chicken juicy and tender. Simply simmer the chicken in water for 15-20 minutes, then chop it into bite-sized pieces. If you prefer grilling or baking, those methods work just as well. Once the chicken is cooked, set it aside to cool. -
Prep the Bacon and Jalapeno
While the chicken is cooking, crisp up your bacon either in a pan or oven. Once the bacon is nice and crispy, chop it into small, bite-sized pieces. For the jalapeno, slice it in half, remove the seeds (if you want to reduce the heat), and chop it finely. If you prefer a spicier version, you can leave the seeds in. -
Combine the Ingredients
In a large bowl, combine the cooked chicken, softened cream cheese, mayonnaise, garlic powder, chili powder, salt, and pepper. Mix everything together until the ingredients are fully incorporated. The cream cheese will provide a rich and creamy base, and the mayo will add a slight tang that complements the other flavors. -
Add the Bacon, Jalapenos, and Cheddar
Stir in the crispy bacon, chopped jalapenos, and shredded cheddar cheese. The bacon adds a savory crunch, while the jalapenos provide just the right amount of heat. The cheddar will melt slightly into the mixture, adding a sharp and flavorful kick. -
Serve and Enjoy
Once everything is well mixed, chill the salad in the fridge for about 30 minutes to allow the flavors to meld together. You can serve your Jalapeno Popper Keto Chicken Salad in a variety of ways:-
On a bed of leafy greens.
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In a low-carb tortilla for a wrap.
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In lettuce wraps for a refreshing and crunchy option.
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Or simply enjoy it on its own for a simple, satisfying meal.
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Quick Tip: How to Customize Your Jalapeno Popper Keto Chicken Salad
While this Jalapeno Popper Keto Chicken Salad recipe is already bursting with flavor, there are plenty of ways to customize it to suit your personal tastes:
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Increase the Spice: If you like your food extra spicy, leave the jalapeno seeds in or add a pinch of cayenne pepper.
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Add Avocado: For an even creamier salad with a boost of healthy fats, mix in some diced avocado.
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Top with Fresh Herbs: A sprinkle of chopped cilantro or green onions adds a fresh and vibrant flavor to the salad.
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Switch Up the Cheese: If you’re not a fan of cheddar, try Monterey Jack, Pepper Jack, or even Gouda for a different flavor profile.
Nutritional Benefits of Jalapeno Popper Keto Chicken Salad
One of the best things about the Jalapeno Popper Keto Chicken Salad is that it’s not only delicious but also packed with nutritional benefits. If you’re following the keto diet or simply looking for a low-carb, high-protein option, this salad ticks all the boxes. Let’s break down the nutritional profile of this dish to show you just how good it is for your body:
High-Protein Content
Each serving of Jalapeno Popper Keto Chicken Salad is loaded with approximately 50 grams of protein. Protein is essential for maintaining muscle mass, especially if you’re in a calorie deficit or working out regularly. Protein also helps keep you feeling full and satisfied, reducing the temptation to snack between meals.
Low in Carbohydrates
This salad is incredibly low in carbs, making it perfect for anyone on a keto or low-carb diet. With only 2 grams of net carbs per serving, you won’t need to worry about exceeding your daily carb limit. This makes it a great meal option for those looking to stay in ketosis or simply reduce their carb intake for weight management.
Healthy Fats for Keto
The Jalapeno Popper Keto Chicken Salad also provides a rich source of healthy fats, which is crucial for anyone following the keto diet. The cream cheese, mayonnaise, and bacon contribute to a total of 37 grams of fat per serving. These fats help provide the long-lasting energy you need, while also supporting essential bodily functions like hormone production and cell repair.
Packed with Micronutrients
While the salad is primarily focused on providing macronutrients like protein and healthy fats, it also contains some valuable micronutrients. The jalapeno peppers add vitamin C and antioxidants, which support a healthy immune system. Additionally, the cheddar cheese provides calcium, which is important for bone health. Together, these ingredients provide a balanced nutritional profile that will fuel your body and keep you feeling your best.
The Versatility of Jalapeno Popper Keto Chicken Salad
One of the standout features of this Jalapeno Popper Keto Chicken Salad is its versatility. Whether you’re preparing a meal for the family, a quick lunch, or a light dinner, this recipe adapts to many occasions. Here are a few creative ideas for serving it:
Salad Bowl
For a light and refreshing meal, serve the Jalapeno Popper Keto Chicken Salad on top of a bed of leafy greens like spinach, arugula, or romaine lettuce. Add some extra veggies like cucumber, tomatoes, or avocado for an extra crunch and boost of nutrition. This makes for a filling, low-calorie meal that keeps you on track with your keto goals.
Lettuce Wraps
For a more handheld option, spoon the salad into romaine lettuce leaves or any large lettuce variety. The crunchy lettuce adds a fresh texture, and it’s a fun way to enjoy the salad without any extra carbs. This option is perfect if you’re looking for a refreshing and crisp version of the salad.
Low-Carb Wraps
If you want to enjoy your Jalapeno Popper Keto Chicken Salad in a wrap, choose a low-carb tortilla that’s designed for keto diets. There are plenty of keto-friendly wraps available at grocery stores, or you can even make your own using almond flour or coconut flour.
As a Side Dish
This salad also works wonderfully as a side dish to complement grilled meats, roasted vegetables, or a light soup. It’s the perfect sidekick to any keto-friendly main dish, adding flavor and a bit of crunch to your plate.
Meal Prep Friendly
This Jalapeno Popper Keto Chicken Salad is a fantastic recipe to make in bulk for meal prep. It stores well in the refrigerator for up to 4-5 days, allowing you to enjoy a quick, nutritious meal throughout the week. Simply portion out individual servings into airtight containers and refrigerate for a hassle-free, grab-and-go lunch or dinner.
How to Store Jalapeno Popper Keto Chicken Salad
If you find yourself with leftovers or if you like to make a large batch for the week, storing your Jalapeno Popper Keto Chicken Salad is easy:
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Refrigeration: Store the salad in an airtight container in the fridge. It will keep fresh for up to 4-5 days. Make sure to mix the salad well before serving if the ingredients settle or separate over time.
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Freezing: It’s not recommended to freeze this salad because the creamy components (like mayonnaise and cream cheese) may separate when thawed. To maintain the best texture, stick to refrigeration.
Why You Should Try Jalapeno Popper Keto Chicken Salad
By now, you might be wondering why this Jalapeno Popper Keto Chicken Salad stands out from the other chicken salad recipes out there. Aside from the fact that it’s keto-friendly and incredibly easy to make, there are several reasons why this recipe deserves a spot in your regular meal rotation.
1. Packed with Flavor
The combination of cream cheese, cheddar, bacon, and jalapenos gives this chicken salad an irresistible flavor profile. It’s rich, creamy, savory, and just the right amount of spicy. Unlike many other chicken salads that can be bland or one-note, this one offers a satisfying mix of textures and tastes in every bite. If you’re a fan of jalapeno poppers, you’ll love the familiar flavors in this keto-friendly version.
2. Perfect for Meal Prep
If you’re someone who loves to plan meals ahead of time, this Jalapeno Popper Keto Chicken Salad is perfect for meal prepping. It holds up well in the fridge for several days, so you can prepare it in advance for lunch or dinner throughout the week. Having a go-to recipe like this makes sticking to your keto plan much easier when life gets busy.
3. Quick and Simple
Who doesn’t love a quick and easy recipe that doesn’t sacrifice flavor? This Jalapeno Popper Keto Chicken Salad is ready in under 30 minutes. With simple ingredients that don’t require much prep work, it’s the ideal dish when you need something delicious in a hurry. Whether you’re whipping it up for yourself or preparing a meal for the whole family, it’s a fuss-free dish that anyone can make.
4. A Crowd-Pleaser
This recipe isn’t just great for keto dieters; it’s a crowd-pleaser for anyone who enjoys good food. Whether you’re serving it at a family dinner, a potluck, or a casual get-together, this Jalapeno Popper Keto Chicken Salad is bound to impress. The rich flavors and creamy texture make it a hit with both keto enthusiasts and non-dieters alike.
5. Customizable to Your Taste
One of the best things about this recipe is how adaptable it is. Whether you like it spicier, creamier, or with a bit more crunch, you can easily tweak the ingredients to suit your preferences. Add extra jalapenos for more heat, throw in some avocado for extra creaminess, or swap out the cheddar cheese for a different variety. You can even try adding herbs or other veggies to make the salad your own.
Final Thoughts on Jalapeno Popper Keto Chicken Salad
If you’re on a keto diet or simply looking for a low-carb, high-protein meal that’s bursting with flavor, this Jalapeno Popper Keto Chicken Salad is an absolute must-try. It’s simple to make, packed with delicious ingredients, and versatile enough to serve in a variety of ways. Whether you enjoy it in a lettuce wrap, on top of greens, or as a stand-alone dish, this recipe is sure to become a regular in your meal planning.
Plus, the nutritional profile makes it an ideal choice for anyone looking to manage their carb intake without sacrificing taste. With its creamy texture, spicy kick, and savory flavors, you’ll have a satisfying meal that fits perfectly into your keto lifestyle.
Summary
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What’s in the Salad?: Chicken, cream cheese, bacon, jalapenos, and cheddar cheese.
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Why You Should Try It: It’s low in carbs, high in protein, and packed with flavor.
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How to Serve It: On a bed of greens, in lettuce wraps, or in a low-carb tortilla.
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Storage Tips: Store in an airtight container in the fridge for 4-5 days for a quick meal option.
Enjoy your Jalapeno Popper Keto Chicken Salad—it’s the perfect combination of creamy, savory, and spicy, and it’s sure to keep you satisfied while keeping your carb count low!
Jalapeno Popper Keto Chicken Salad Recipe Card
Ingredients:
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2.5 lbs Chicken Breast (cooked & chopped)
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4 ounces Cream Cheese (softened)
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1 Cup Mayonnaise
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1 teaspoon Garlic Powder
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½ teaspoon Chili Powder
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Salt & Pepper (to taste)
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4 slices Cooked Bacon (chopped)
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1 Large Jalapeno (seeded & chopped)
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1 Cup Shredded Cheddar Cheese
Instructions:
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Cook the Chicken: Poach the chicken by simmering it in water for 15-20 minutes, then chop it into bite-sized pieces. Set aside to cool.
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Prep Bacon and Jalapeno: Cook the bacon until crispy, then chop it into small pieces. Slice and seed the jalapeno, then chop it finely.
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Mix Salad: In a large bowl, combine the cooked chicken, softened cream cheese, mayonnaise, garlic powder, chili powder, salt, and pepper. Stir until fully incorporated.
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Add Bacon, Jalapenos, and Cheddar: Stir in the chopped bacon, jalapenos, and shredded cheddar cheese. Mix well.
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Serve: Chill the salad for 30 minutes and serve cold. Enjoy on a bed of greens, in a lettuce wrap, or as a stand-alone dish.
Notes:
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For a spicier salad, leave the seeds in the jalapeno or add a pinch of cayenne pepper.
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You can add diced avocado for extra creaminess and healthy fats.
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The salad stores well in the fridge for up to 4-5 days, making it a great option for meal prep.
Nutritional Facts (Per Serving):
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Calories: 557
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Total Fat: 37g
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Saturated Fat: 11g
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Cholesterol: 166mg
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Sodium: 535mg
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Carbohydrates: 2g
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Fiber: 0g
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Sugar: 1g
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Protein: 50g
Prep Time: [5 minutes]
Cook Time: [15 minutes]
Total Time: [20 minutes]
Method: [Poaching]
Cuisine: [Keto, Low-Carb, American]
Servings: [8]
Calories: [557 per serving]
Yield: [8 servings]
