- October 21, 2020
- 30 Minute Meals
Grilled Curry Chicken Salad (Keto Whole 30)
This easy to make curry seasoned grilled fall chicken salad is warm, lightly spiced, and a healthy way to enjoy dinner or lunch throughout the week.
Chicken salad is probably my number one go to meal prep recipe, and if you follow a low carb keto or whole 30 diet meal prep is definitely a huge key to success!
While I love a classic chicken salad recipe or this Greek inspired rotisserie chicken salad recipe, there is something so heart warming about Indian food in particular, and takes this cold curry chicken salad recipe to the next level.
Curry spices are flavor packed and perfect for taking grilled chicken into a fall friendly recipe. Grab all the details below and read through for helpful tips and techniques for the best cooked chicken salad.
“School” Supplies:
- Knife & Cutting Board
- Tongs
- Baking Sheet
- Mixing Bowl
“Class” Notes:
Let’s dive into this easy to throw together recipe by talking flavor profile and combinations, grilling tips, and helpful ways to make this fit your diet and lifestyle.
What does curry taste like?
Curry is a popular spice found commonly in Indian cuisine. It’s very similar to garam masala for instance but is not quite as flavor intensive. You can build your own curry with spices like cumin, turmeric, and coriander too. It’s perfect for making a classic Indian curry sauce
Ingredients:
Chicken Breast – I love white meat for this recipe in particular. It’s lean, easy to grill, and often yields a large amount of protein (which is helpful because that’s what makes up the majority of this recipe). You could also use boneless, skinless chicken thighs as well for a higher fat content.
Red Onion – Chop it finely, adds some crunch and good flavor to compliment the curry powder
Celery – This is also diced small, adds texture and flavor to the dish.
Red Seedless Grapes- While grapes are definitely a whole 30 option, some keto or low carb eaters may shy away. But a 1/2 cup of slice red grapes is 8 net carbs. That across a very low carb keto dish is not going to be majorly impacted with this addition. If you’re feeling the fall flavors, sub with dried cranberries or maybe golden raisins instead if desired.
Mayo – There are a lot of varieties of mayo made with different oils on the market. If you’re looking for a “cleaner” mayo that’s whole 30 approved, try one that is avocado oil based for example. I like the Primal Kitchen brand or this Tessamae’s mayo too.
Curry Powder- I buy a standard, high quality curry powder to season the chicken breasts directly (like you would a dry rub) . I use this to season the chicken as well as the mayo that makes up this salad.
Salt and Pepper – Sprinkle the chicken and the mayo mixture with sea salt and fresh cracked black pepper.
Grilled Curry Chicken Tips:
I find that cooking with full chicken breasts often takes a longer amount of time. I prefer to butterfly my chicken breasts of completely separate each half for easy cooking and quicker cook time. You can get the while guide to grilling the perfect chicken here for more tips!
Preheat your grill to 400 F. and make sure that the grill grates are hot and clean. Use a high smoke point oil to season the grates, like avocado oil to prevent sticking (avoid low smoke point oils like olive oil).
Take your seasoned chicken and place it on the grates and close the lid. Cook each piece of chicken for 3-4 minutes per side, and flipping when it easily comes up off the grate. If the chicken is sticking leave it and let it continue to cook!
Cook your chicken until finished and browned. It should reach an internal temperature of 165 F and allow it to rest and cool before dicing into bite sized pieces for the chicken salad. Cooler chicken mixes better with mayo, so definitely let it rest!
Assembling The Salad:
In a large mixing bowl, combine your diced grilled curry chicken, the onion and celery, and your halved grapes. Mix in the mayo you have chosen along with additional curry powder, salt, and pepper to taste. Mix well until combine and coated and let it rest if you can to help the flavors meld and marry together.
Serve with a salad, on a low carb keto bun, or eat with some keto gluten free crackers! Enjoy!
Grilled Curry Chicken Salad (Keto Whole 30)
Ingredients
- 4 Butterflied Chicken Breasts
- 1/2 Red Onion diced small
- 2 Celery Stalks diced small
- 1 cup Grapes halved
- 1/2-3/4 cup Mayo
- 3 Tbsp. Curry powder divided
- Salt & Pepper to taste
Instructions
- Preheat your grill to 400 F and grease your grates with a high smoke point oil.
- Butterfly your chicken breasts or completely halve them. Pat them dry and coat them in salt, pepper, and 2 Tbsp. of the curry powder and set them aside.
- Dice up the onion, celery, and halve the grapes and set aside.
- Grill the chicken, 3-4 minutes per side until each piece reaches 165 F internally. Remove them from the grill and let them cool before cutting.
- In a mixing bowl, combine the diced curry chicken, the veggies and grapes, and mix in the mayo, remaining curry powder, and a little more salt and pepper. Stir so everything is nicely coated. Add mayo as needed/ desired.
- Serve right away or in a few hours for more intense flavor!
Notes
Nutrition
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