Looking for a healthy, refreshing twist on classic chicken salad? This Low Carb Blackberry Cottage Cheese Chicken Salad brings together tender chicken, juicy blackberries, creamy cottage cheese, crunchy celery, and pecans for an irresistible combination of textures and flavors. Lightly dressed with a lemony mayonnaise sauce, it’s an ideal choice for anyone craving a low-carb, high-protein, naturally gluten-free meal.
This salad is as beautiful as it is delicious — the deep purple blackberries pop against the creamy dressing, making it a feast for the eyes and the tastebuds. Perfect for meal prepping lunches, picnics, light dinners, or summer gatherings, this dish proves that healthy eating doesn’t have to be boring. Plus, it’s easy to customize with extra berries, nuts, or greens depending on your taste preferences!
Full Recipe:
Ingredients:
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2 cups cooked chicken breast, shredded or cubed
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1 cup fresh blackberries
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1/2 cup cottage cheese
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2 tablespoons mayonnaise
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1 tablespoon lemon juice
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1/4 cup chopped celery
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1/4 cup chopped pecans
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2 tablespoons chopped red onion
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Salt and black pepper to taste
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Fresh parsley for garnish (optional)
Directions:
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In a large bowl, combine the cooked chicken, fresh blackberries, cottage cheese, celery, pecans, and red onion.
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In a small bowl, whisk together the mayonnaise and lemon juice until smooth.
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Pour the dressing over the chicken mixture and gently fold everything together until evenly coated.
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Season with salt and black pepper to taste.
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Chill the salad in the refrigerator for at least 20 minutes before serving to allow the flavors to meld.
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Garnish with fresh parsley if desired and serve chilled.
Prep Time: 10 minutes | Cooking Time: 0 minutes | Total Time: 10 minutes
Kcal: 280 kcal | Servings: 4 servings
When it comes to quick and satisfying meals that align with a low-carb or healthy lifestyle, few dishes offer the vibrant combination of flavors and textures quite like the Low Carb Blackberry Cottage Cheese Chicken Salad. This dish is not only a celebration of freshness and balance but also a testament to how wholesome ingredients can come together to create something truly extraordinary. Whether you’re meal prepping for the week or looking for a light yet filling lunch, this salad delivers both nutrition and taste in every bite.
Background and Origin of the Dish
Chicken salad has long been a staple in various cuisines around the world, valued for its versatility and ease of preparation. Traditional versions often incorporate mayonnaise, celery, and sometimes fruits like apples or grapes to add a sweet touch. However, as modern diets have shifted toward prioritizing lower carbohydrate intake, healthier fats, and higher protein levels, the classic chicken salad has undergone creative transformations.
This particular variation, combining blackberry, cottage cheese, and chicken, is a modern innovation rooted in the desire for lighter, nutrient-dense meals without sacrificing flavor. Cottage cheese, a high-protein, low-fat dairy product, substitutes some of the heavier mayonnaise typically found in classic chicken salads, while blackberries introduce natural sweetness and an antioxidant boost. This fresh spin is perfect for contemporary health-conscious eaters who still want a creamy, satisfying salad without excess carbs.
Why This Recipe Stands Out
1. Nutritional Balance:
This salad is a powerhouse of macronutrients — featuring lean protein from the chicken and cottage cheese, healthy fats from the pecans and mayonnaise, and natural carbohydrates from the blackberries. It offers a complete, balanced meal that’s light enough to keep you energized but hearty enough to keep you satisfied for hours.
2. Rich in Antioxidants:
Blackberries are renowned for their high antioxidant content, particularly anthocyanins, which contribute to the deep purple color of the berries and offer numerous health benefits such as anti-inflammatory properties, heart health support, and improved cognitive function.
3. High Protein Content:
Both the chicken and cottage cheese are excellent sources of protein, essential for muscle repair, satiety, and metabolic health. This makes the dish particularly appealing to those following high-protein, low-carb, ketogenic, or diabetic-friendly diets.
4. Gut Health Boost:
Cottage cheese contains probiotics — beneficial bacteria that promote gut health. A healthy gut is critical for digestion, immunity, and overall well-being.
5. Quick and Easy:
With a total prep time of just about 10 minutes, this recipe fits seamlessly into even the busiest schedules. It’s an excellent choice for meal prepping ahead of time, ensuring you have a healthy meal ready when hunger strikes.
6. Customizable:
This salad is extremely adaptable. You can swap blackberries for other berries like raspberries or strawberries, use Greek yogurt instead of mayonnaise for an even lighter dressing, or add greens like spinach or arugula to turn it into a salad bowl.
7. Visually Stunning:
The combination of creamy cottage cheese, vibrant blackberries, and fresh herbs creates a salad that is not just delicious but also beautiful. It’s the kind of dish that’s perfect for sharing on Instagram or serving to guests at a summer gathering.
Health Benefits of the Key Ingredients
Chicken:
Chicken breast is a lean protein that’s low in fat and high in important nutrients such as niacin, selenium, and vitamin B6. It supports muscle growth, aids in weight management, and promotes a feeling of fullness.
Blackberries:
Loaded with vitamins C and K, fiber, and antioxidants, blackberries help support immune function, improve skin health, and may reduce the risk of chronic diseases.
Cottage Cheese:
Rich in casein protein, which digests slowly, cottage cheese helps maintain muscle mass and keeps you feeling fuller longer. It’s also a good source of calcium, important for bone health.
Celery:
Celery is low in calories but packed with fiber and water, making it an excellent food for hydration and digestive health.
Pecans:
A handful of pecans introduces heart-healthy monounsaturated fats, antioxidants, and fiber, helping to support cardiovascular health and stable blood sugar levels.
Lemon Juice:
Lemon juice not only adds bright flavor but also provides vitamin C, which boosts the immune system and acts as a natural preservative, helping the salad stay fresher longer.
Perfect Occasions to Serve This Salad
This salad shines in many different contexts:
- Meal Prep: Store portions in individual containers for quick grab-and-go lunches.
- Picnics and Potlucks: Its beautiful presentation and refreshing taste make it a favorite among group meals.
- Light Dinners: Pair it with a simple green salad or a cup of soup for a satisfying, light evening meal.
- Post-Workout Meals: The high-protein, low-carb profile makes it ideal for replenishing energy and repairing muscles after exercise.
Tips for Best Results
- Use Fresh Blackberries: Fresh, ripe blackberries are key to achieving the best flavor and texture. Frozen berries tend to release too much liquid and could make the salad soggy.
- Season Carefully: A light hand with salt and pepper enhances the flavors without overpowering the natural sweetness of the blackberries.
- Gentle Mixing: Fold the ingredients together gently to avoid crushing the blackberries, preserving the beautiful presentation and preventing the salad from turning purple.
- Chill Before Serving: Allowing the salad to chill for at least 20 minutes gives the flavors time to meld beautifully.
Variations You Can Try
- Add a Green Base: Serve the chicken salad on a bed of baby spinach, mixed greens, or arugula for extra volume and nutrients.
- Swap the Protein: Try using turkey breast instead of chicken for a slight variation in flavor.
- Make It Dairy-Free: Substitute the cottage cheese with a dairy-free alternative like almond-based ricotta for a vegan-friendly version.
- Boost the Crunch: Add some diced cucumber or sliced almonds for extra crunch and texture.
Conclusion
The Low Carb Blackberry Cottage Cheese Chicken Salad is a refreshing twist on a classic, offering a perfect balance of sweet, savory, and creamy flavors in every forkful. With minimal prep time, outstanding nutritional benefits, and stunning visual appeal, it’s an excellent addition to your collection of healthy, easy-to-make meals.
Whether you’re following a low-carb diet, aiming to increase your protein intake, or simply looking for a delicious way to eat more fruits and wholesome foods, this salad ticks all the boxes. Customize it, savor it, and most importantly, enjoy the way it nourishes your body and delights your taste buds!