Keto Hawaiian Salad

Introduction

Say hello to sunshine in a bowl—Keto Hawaiian Salad! 🌴🥗 This vibrant, refreshing dish captures the sweet-and-savory essence of tropical flavors while staying fully keto-approved. It’s the perfect mix of tender chicken, crisp veggies, creamy dressing, and a touch of sweet tang from low-carb fruits like berries or optional keto-friendly pineapple substitutes.

Whether you’re dreaming of beachy vibes or just need a satisfying salad that doesn’t feel like “diet food,” this one brings flavor, texture, and color to your plate. It’s quick to prepare, customizable to your taste, and ideal for warm weather lunches or light dinners.

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Why You’ll Love This Recipe

• Sweet & savory combo – It’s hard to resist that blend of creamy, salty, and fruity in every bite.
• Totally keto – No sugar, no high-carb fruit, just clever low-carb swaps that still taste tropical.
• Meal-prep friendly – You can prep the components ahead of time and toss it all together when you’re ready.
• Packed with protein and healthy fats – Keeps you full without spiking your carbs.
• Quick to make – Ready in under 20 minutes with minimal cooking.

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My Personal Experience

I whipped this up on a humid afternoon when I was craving something fresh but still filling. I remembered a classic Hawaiian chicken salad I had years ago and decided to keto-ify it. I played around with ingredients and ended up loving how well shredded chicken, a touch of sweetness, and creamy mayo came together.

The first bite felt like a mini tropical escape—and I knew it had to become part of my regular rotation. My family actually asked for seconds (and they’re not even keto!), which is always a win in my book.

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Required Equipment

Mixing Bowls

You’ll want a couple of bowls—one for prepping your salad ingredients and another for mixing the dressing. I love using clear bowls so I can see all the vibrant colors.

Whisk or Fork

Useful for mixing the dressing. I often just grab a fork—it works great for small batches.

Salad Tongs or Serving Spoon

Helps toss everything evenly. I find it easier to mix without squishing the ingredients using wide tongs.

Sharp Knife & Cutting Board

You’ll need these for chopping veggies, fruit, and protein. A good knife makes it faster and safer.

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Ingredients & Substitutions

For the Salad:

• 2 cups cooked chicken (shredded or cubed) – I usually use leftover rotisserie or grilled chicken.
• 1 cup chopped lettuce (Romaine or iceberg) – Adds crunch and bulk.
• ½ cup diced cucumber – Refreshing and crisp.
• ¼ cup diced red bell pepper – For sweetness and color.
• ¼ cup diced celery – Adds texture and freshness.
• ¼ cup chopped strawberries or raspberries (optional) – For a fruity twist without the sugar spike.
• 1 tbsp chopped green onions – Adds a mild zing.

Substitution Tip:
Don’t want fruit? Swap with a few cherry tomatoes (still keto in moderation) or skip it for a strictly savory salad.

For the Dressing:

• ¼ cup mayonnaise – Creamy base with healthy fats.
• 1 tbsp sour cream or Greek yogurt – Lightens the texture and adds tang.
• 1 tsp apple cider vinegar – Balances the richness.
• ½ tsp garlic powder
• Salt & pepper to taste
• 1–2 drops of liquid stevia or keto honey (optional) – To add that touch of tropical sweetness.

Substitution Tip:
You can use avocado mayo or skip the sweetener altogether if you prefer a more savory profile.

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How to Make Keto Hawaiian Salad

1. Prep the Ingredients
   Dice or shred your chicken, chop all the veggies, and (if using) slice your strawberries or berries. Keep everything bite-sized for easy eating.
2. Mix the Dressing
   In a small bowl, whisk together mayo, sour cream, vinegar, garlic powder, salt, pepper, and sweetener (if using). Taste and adjust as needed.
3. Assemble the Salad
   In a large bowl, combine chicken, lettuce, cucumber, bell pepper, celery, and green onions. Gently toss.
4. Add Dressing
   Pour the dressing over the salad and mix well to coat everything evenly. Add the berries on top or fold them in gently at the end.
5. Chill or Serve
   You can serve it right away or chill it for 15–20 minutes for an even more refreshing bite.

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Tips for This Recipe

• Use pre-cooked chicken to save time (leftovers work perfectly).
• For a crunchier salad, add nuts like chopped macadamias or almonds.
• If serving later, keep dressing separate until just before eating to avoid sogginess.
• Dice everything uniformly so each bite has a bit of everything.

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Optional Additions

• Chopped macadamia nuts – Add crunch and tropical flair.
• Shredded coconut (unsweetened) – Gives a sweet aroma without added carbs.
• Bacon bits – For a smoky twist.
• Chopped avocado – Adds creaminess and healthy fats.

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Serving Ideas

• Perfect as a main course for lunch.
• Great in lettuce wraps or low-carb tortillas.
• Pair with a sparkling water and a slice of keto lemon loaf for a light, tropical-themed meal.
• Excellent for potlucks or picnics—just keep it chilled!

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Storage Recommendations

• Refrigerator: Store in an airtight container for up to 3 days.
• Separate Storage: Keep dressing separate if you’re storing leftovers.
• Not freezer-friendly – The veggies lose their texture after thawing.

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Frequently Asked Questions

Can I use canned chicken?
Yes, just drain it well and fluff it up. The flavor will be slightly milder.

Is this salad good for meal prep?
Absolutely—just store the dressing separately and mix when ready to eat.

What if I don’t like mayo?
You can use full-fat Greek yogurt or mashed avocado instead.

Can I add cheese?
Sure! Shredded mozzarella or feta would both be great low-carb options.

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Nutritional Breakdown (Per Serving)

• Calories: 310
• Total Carbs: 6g
• Fiber: 2g
• Net Carbs: 4g
• Fat: 24g
• Protein: 18g

(Based on 4 servings and includes optional strawberries and dressing. Adjust based on what you use.)

I’m so excited to hear how this recipe turned out for you! 😊 Don’t forget to follow us on Instagram and Facebook for daily keto inspiration, tasty recipes, and all the support you need to crush your goals. Want to make keto cooking even easier? Get a Keto Instant Pot Recipes Book filled with quick, delicious, and low-carb meals—perfect for busy days! Grab your copy today! 🚀