Chicken Salad with Jalapeño and Artichokes

A big batch of creamy salad made with shredded chicken is something I never get tired of and can eat over and over again - happily.  It’s one of my favorite go-to recipes when I have leftover chicken and am looking for easy meal prep for the week.

This recipe elevates traditional chicken salad by adding flavorful, aromatic jalapeño pepper, savory artichoke hearts and parmesan cheese.  It’s a chicken salad recipe without celery, grapes or other high-carb ingredients and has a light, fresh taste with just a little kick – but not too much.

If you don’t have any leftover shredded chicken from your Roast Chicken, whip up a canned chicken salad instead.  Canned chicken recipes make for fast meal prep and have literally saved me from starving a time or two.  They’re a great solution for last-minute meals or if you need to whip up a salad recipe to feed a crowd.

Why you’ll love this recipe

• Healthy and high protein – chicken is a healthy protein choice and just so good in a salad
• Simple ingredients – use shredded or chopped chicken - your choice. Or make a canned chicken salad recipe like I do most of the time (I love Costco canned chicken breast!).  You can make it with pantry staples you may just have on hand.  Simple is good.
• Make-ahead recipe – make a delicious lunch salad with easy meal prep similar to this Egg Salad with Pickles or this Asian Tuna Salad, which is one of my most popular canned tuna recipes
• Special diet friendly – this is a low-carb, keto chicken salad and contains low-FODMAP salad ingredients.  It’s a breeze to make it paleo and Whole30 compliant – simply eliminate the parmesan and use a paleo or Whole30 mayo.

Ingredients

• Shredded or chopped cooked chicken – any type of cooked, shredded or chopped white or dark meat. Boiled, shredded chicken works really well.  Canned, roasted or rotisserie chicken are also great options.
• Mayonnaise – use homemade or store-bought.  I like Primal Kitchen avocado-based paleo mayo.
• Dijon mustard – is zesty and bright.  If you don’t have Dijon, regular yellow mustard or whole grain can also be used.
• Green onions – use the green part only for low-FODMAP
• Parmesan cheese – I like to use finely grated, but shredded also works well
• Artichoke hearts – canned or jarred varieties are best.  Marinated or pickled artichoke hearts have a flavor and texture that doesn’t work well for this recipe.
• Jalapeño pepper – fresh, de-seeded and finely chopped.  It adds a ton of fresh flavor and just a little bit of heat – but not too much.
• Salt and pepper – brings the flavors together.  If using salted canned chicken, add salt only to taste.  The saltiness of the meat and the mayonnaise may be enough that you won't need to add any.

How to cut jalapeño

The best way to cut jalapeño, or any hot pepper, is to wear disposable gloves.  Hot peppers contain a compound called capsaicin that gives peppers their heat, but can also cause (sometimes significant) skin irritation.

Wearing gloves, cut the pepper down the center and either use your fingers or a spoon to remove the seeds and the white pith.  These structures contain capsaicin in the highest concentration.  Then cut off the ends and slice the peppers into the size that you prefer for your dish.

How to get rid of ‘jalapeño hands’

If you don’t wear gloves when slicing your peppers and find your skin is burning, there are a few easy remedies to get the pain to subside.

• Wash with soap under running water – dish soap and warm running water usually will do the trick.  If not, try one of the other methods and follow up with washing your hands normally.
• Rub your hands with dairy products – casein in dairy counteracts the capsaicin in hot peppers.  Sour cream, whole milk or yogurt are all good options.
• Remove the sting with oil – capsaicin dissolves more readily in oil than in water.  Rub your hands with olive oil or vegetable oil to neutralize the pain.
• Wipe with rubbing alcohol – regular rubbing alcohol can be applied to the burning areas to stop the burn

Instructions

Cut the jalapeño in half and remove the seeds and pith.

Slice into small strips and finely dice.

Finely chop the green onions and artichoke hearts.

Add all of the ingredients to a medium sized bowl.

Stir until thoroughly combined and serve.

TIP:  It’s best to refrigerate for an hour before serving to let the flavors infuse into the meat, but it’s not necessary.  I rarely wait, myself.

How to serve

I often have to take several ‘quality control’ spoonfuls before serving.  But when you’re ready to stop just eating straight from the bowl, here are few of my favorite ways to serve this up more appropriately:

• Sandwiches – use your favorite low-carb bagel or bread like these Low-carb Sandwich Thins for a healthy, keto chicken salad sandwich.  I also really like the soft, tasty low-carb bread from Sola.  Make some 90-Second Parmesan Oregano Bread and pile a few scoops on top of a crisp and toasty slice for a yummy open-faced sandwich.
• Lettuce wraps – a lighter way to enjoy this salad, perfect for picnics
• On a bed of greens – heap on top of your favorite green salad.  This pairs so well with a Kale BLT Salad.
• Low-carb tortilla wraps – wrap up in a low-carb tortilla with a handful of spinach for a quick, easy lunch

How to store

Keep in an airtight container in the refrigerator for up to 4 days.

Variations

• Use hearts of palm – if you don’t like artichokes, try using hearts of palm instead.  They have a similar texture to artichoke hearts and are a healthy low-FODMAP vegetable.
• Make a paleo or Whole30 chicken salad – eliminate the parmesan and use an approved mustard and mayo.  This recipe makes one of the best sugar-free, dairy-free Whole30 and paleo salads with chicken.
• Add Tex-Mex flavors – make a Southwest chicken salad by adding a little chipotle powder for a rich, savory, spicy dish with Southwestern flavors.
• Use turkey instead – make a turkey salad!  This is a wonderful leftover turkey recipe – just the thing to use leftover holiday Roast Turkey.
• Add bacon – there’s nothing like a keto chicken salad with bacon!
• Use yogurt instead of mayo – if you want a low-fat chicken salad, use unsweetened Greek yogurt in place of the mayonnaise
• Add a garnish – if serving directly from the bowl, add a garnish of capers, freshly ground black pepper, freshly diced jalapeño and a sprinkling of Aleppo pepper or red pepper flakes
• Add nuts and seeds – my favorite to add are walnuts, sliced almonds, pumpkin seeds and hemp hearts

FAQ

What to serve with chicken salad