Chicken and Blackberry Salad – Easy Low Carb Keto Recipe

Chicken salad is one of those timeless dishes that never fails to satisfy. Whether you’re whipping it up for a weekday lunch, prepping meals in advance, or putting together a quick dinner, it’s a reliable go-to. But what if your usual chicken salad could be reinvented into something a little more vibrant, refreshing, and still totally keto-friendly? That’s where this creamy chicken and blackberry salad steps in.

This version keeps all the comfort and convenience you love but adds a fruity, tangy twist with juicy blackberries and a nutty crunch from chopped walnuts. The base of cottage cheese and mayo creates a luscious, creamy dressing that clings beautifully to tender chunks of chicken, while crunchy celery and fresh green onions round out the flavor and texture. It’s bright, light, rich, and satisfying all at once.

This salad came to life during one of those kitchen clean-out sessions. I had some leftover grilled chicken, a few scoops of cottage cheese, a handful of blackberries that needed to be used quickly, and some odds and ends in the crisper drawer. With a bit of curiosity and zero expectations, I tossed it all into a bowl. The result was a creamy, protein-packed salad that hit every craving: salty, sweet, creamy, crunchy, and just a little tangy.

It’s now my go-to for summer lunches, meal prep, and lazy dinners when I want something healthy without a lot of effort. And the best part? It’s easy to tweak based on what you have on hand. Use rotisserie chicken, swap the berries, add herbs, or pile it onto a lettuce wrap or keto toast—it’s one of those recipes that works every time, no matter how you serve it.

If you’re looking for a refreshing new take on chicken salad that’s keto-friendly, low in carbs, and big on flavor, you’re going to fall in love with this creamy blackberry version. It’s easy, fast, and incredibly satisfying—everything you want in a weeknight meal or midday snack.

Why You’ll Love This chicken and blackberry salad Recipe

A Delicious Balance of Sweet and Savory

What makes this salad so special is the way it brings together contrasting flavors and textures in a really balanced, exciting way. The chicken and cottage cheese give you that savory, creamy comfort food feel, while the blackberries add a subtle sweetness and tartness that cuts through the richness. Each bite is a little different—in the best way.

Easy to Make with Minimal Ingredients

No long shopping list here. You probably already have most of the ingredients in your fridge. The only thing you might need to grab are fresh blackberries and maybe some celery. With just a handful of steps—cooking the chicken, chopping a few veggies, mixing everything together—you’re done in under 30 minutes if you’ve got pre-cooked chicken.

Perfect for Meal Prep

This salad holds up really well in the fridge, which makes it perfect for preparing ahead of time. In fact, the flavors tend to deepen and blend even more after a few hours. Make a big batch on Sunday and enjoy it throughout the week. It’s just as delicious cold, making it ideal for lunches on the go or easy dinners after a busy day.

Great for All Lifestyles

Whether you’re eating low-carb, following a ketogenic diet, gluten-free, or just trying to eat cleaner, this recipe works for you. There are no added sugars, no gluten-containing ingredients, and plenty of nutrient-dense whole foods. Plus, it’s high in protein and healthy fats, which help keep you full and energized.

Customizable and Versatile

You can truly make this salad your own. Swap in raspberries or strawberries if you don’t have blackberries. Add avocado for even more creaminess or toss in some fresh herbs like dill or parsley to brighten it up. Want more crunch? Try sliced almonds instead of walnuts. Prefer a little heat? A pinch of chili flakes goes a long way.

Health Benefits of this chicken and blackberry salad

High-Protein and Low-Carb for Steady Energy

This salad is naturally high in protein from both the chicken and cottage cheese, which makes it an excellent choice for anyone needing sustained energy throughout the day. Protein also helps keep you full longer, reduces cravings, and supports muscle repair and maintenance. With only about 5g of carbs per serving, it’s a smart option for keto eaters or anyone watching their carb intake.

Packed with Antioxidants and Healthy Fats

Blackberries are a nutritional powerhouse. They’re rich in antioxidants like vitamin C and anthocyanins, which help protect your cells from damage and reduce inflammation. Walnuts, on the other hand, are full of omega-3 fatty acids—good-for-you fats that support brain and heart health. The combination makes this a salad that not only tastes good but does your body good too.

Supports Digestive and Bone Health

Cottage cheese is often underrated, but it’s full of nutrients that promote good health. It’s a great source of calcium and phosphorus, which are key for strong bones and teeth. It also contains probiotics (especially if you choose a live-culture brand), which can support gut health and aid digestion. Plus, celery is high in water and fiber, helping you stay hydrated and regular.

Naturally Gluten-Free and Sugar-Free

This salad skips all the usual carb-heavy or sugary salad ingredients like croutons, dried fruit, or sweetened yogurt-based dressings. That makes it a great option for those with gluten sensitivities, diabetics, or anyone just trying to cut back on processed foods and added sugar. Everything in this bowl is clean, whole, and nourishing.

Preparation Time, Servings, and Nutritional Information

Time Breakdown

One of the best parts of this recipe is how little effort it takes from start to finish. Here’s what to expect:

• Preparation Time: 15 minutes
• Cooking Time (for chicken): 20–25 minutes if cooking from raw
• Total Time: 30–40 minutes depending on your chicken prep

If using pre-cooked or leftover chicken, you’ll be ready to eat in just about 15 minutes.

Serving Size and Yield

This recipe makes 4 hearty servings. Each portion is generous enough to satisfy as a full meal, especially when paired with a side salad or a keto-friendly bread or wrap.

Nutritional Profile (Per Serving)

• Calories: 340
• Protein: 28g
• Fat: 22g
• Carbohydrates: 5g
• Fiber: 2g
• Net Carbs: 3g

It’s ideal for those following low-carb, high-fat eating patterns or just trying to make more nutrient-dense food choices throughout the day.

Ingredients List of this chicken and blackberry salad

Here’s what you’ll need to bring this flavorful, keto-friendly salad to life:

• 2 chicken breasts, cooked, shredded or chopped
  You can bake, boil, grill, or use rotisserie chicken for convenience.
• 1 cup cottage cheese
  Look for full-fat cottage cheese for creaminess and fewer carbs.
• ¼ cup mayonnaise
  Use avocado or olive oil-based mayo for a cleaner ingredient list.
• 2 celery stalks, diced
  Adds crunch and hydration.
• 2 green onions, sliced
  For a mild onion flavor that brightens up the salad.
• ½ cup blackberries, halved or quartered
  Provides natural sweetness and beautiful color.
• ¼ cup chopped walnuts
  Adds texture, richness, and healthy fats.
• ½ teaspoon salt and pepper, or to taste
  Adjust to your preference; sea salt works great.
• Optional: keto bread, lettuce wraps, or low-carb tortillas for serving

Make sure to rinse and pat dry the blackberries before using to prevent excess moisture from watering down the salad. Also, if your cottage cheese is watery, draining it through a fine mesh strainer helps create a thicker consistency.

Step-By-Step Cooking Instructions

Step 1: Cook the Chicken (if not using pre-cooked)

If you don’t already have cooked chicken, start here. Preheat your oven to 375°F. Season two chicken breasts with salt and pepper on both sides. Place them on a baking sheet lined with parchment paper or foil for easy cleanup. Bake for 20–25 minutes, or until the internal temperature reaches 165°F. Once done, remove the chicken from the oven and let it cool for 10–15 minutes before chopping or shredding.

Alternative cooking methods include boiling or grilling. To boil, place the chicken in a pot of salted water and simmer for 15–20 minutes until cooked through. For grilling, cook over medium heat for 6–8 minutes per side, depending on thickness. Any leftover chicken will work well too.

Step 2: Prep the Vegetables and Berries

While the chicken is cooking or cooling, prepare the rest of your ingredients. Wash and dry the celery and green onions. Dice the celery into small bite-sized pieces and slice the green onions thinly, using both the white and light green parts. Rinse your blackberries and gently pat them dry with a paper towel. Halve or quarter them depending on their size to help distribute them evenly throughout the salad.

Step 3: Mix the Base

In a large mixing bowl, add 1 cup of cottage cheese and ¼ cup of mayonnaise. Stir them together until smooth and well combined. This creamy base will help bind all the other ingredients together without making the salad feel too heavy. Taste and season with a little salt and pepper at this stage if you’d like.

Step 4: Assemble the Salad

Now it’s time to bring everything together. To the bowl with your creamy base, add the chopped or shredded chicken, diced celery, sliced green onions, blackberries, and chopped walnuts. Using a large spoon or silicone spatula, gently mix everything together. Be careful not to overmix—especially once the blackberries are added—as they can become mushy. You want them to stay mostly whole, so they provide a nice pop of flavor and texture.

Step 5: Taste and Adjust

After mixing, give your salad a quick taste. Does it need more salt or pepper? Want it tangier? A squeeze of lemon juice could brighten it up. If it feels too thick, a spoonful of extra mayo or a dash of olive oil can loosen it slightly. Customizing it at this stage ensures every bite is perfect.

Step 6: Chill or Serve Immediately

You can serve the salad right away, or cover it and chill in the refrigerator for 30 minutes to let the flavors meld. It’s even better the next day after all the ingredients have had time to mingle.

Optional Step: Prepare Your Serving Base

If you’re planning to serve this as a sandwich or wrap, prep your base now. Toast slices of keto bread, wash and dry your lettuce leaves, or warm up a low-carb tortilla. Spoon the salad into your chosen vessel and dig in.

How to Serve this chicken and blackberry salad

This chicken and blackberry salad is incredibly versatile, which makes it perfect for a variety of serving styles. Whether you’re in the mood for something light or a little more filling, this salad has got you covered. Its creamy texture and bold flavors make it a great centerpiece for lunch, a satisfying addition to a picnic spread, or even a light dinner option. Here are some delicious and easy ways to serve it:

Straight from the Bowl

Sometimes, the simplest option is the best. You can serve this salad just as it is—cold, creamy, and fresh—in a bowl with a spoon or fork. It’s rich enough to stand alone as a meal and portable enough for lunchboxes or on-the-go eating. If you’re doing meal prep, portion it into airtight containers and enjoy it throughout the week.

In a Lettuce Wrap

If you’re looking to keep it extra light and low-carb, lettuce wraps are a great choice. Use large, crisp leaves like romaine, butter lettuce, or iceberg. Spoon a generous portion of the salad into each leaf, fold it taco-style, and take a bite. This is a refreshing way to eat it, and the crisp lettuce provides an excellent contrast to the creamy filling.

On Keto Bread or Crackers

Want something a bit more hearty? Toast a few slices of keto-friendly bread or serve it with low-carb crackers for a more substantial meal. The crunchy texture of the bread or crackers pairs beautifully with the creamy chicken salad, making each bite super satisfying.

In a Low-Carb Tortilla Wrap

Turn this salad into a wrap using your favorite low-carb or keto tortilla. Lay down a bed of greens, spoon on the chicken salad, and wrap it up burrito-style. This makes an easy and portable lunch or dinner, perfect for busy weekdays or picnic-style meals.

As a Salad Topper

Use this mixture as a protein-packed topper for a bed of leafy greens. It’s especially good over arugula, spinach, or mixed baby greens. You can drizzle with a little lemon juice or olive oil for extra flavor, or even sprinkle with a few extra walnuts for added crunch.

In Cucumber Boats or Bell Pepper Halves

For a fun presentation twist, hollow out a cucumber or cut bell peppers in half and fill them with the salad. This turns a simple dish into something a little more fun and elegant—great for parties or impressing guests without extra work.

Pairing Suggestions

Pairing this creamy chicken and blackberry salad with the right sides or beverages can turn it from a simple meal into a complete and satisfying dining experience. Because it’s already so flavorful, the goal here is to keep your pairings fresh, light, and complementary.

Ideal Side Dishes

Fresh Green Salad
A crisp side salad with lemon vinaigrette or a light olive oil dressing complements the richness of the creamy base without overpowering it. Try mixed greens, cucumber ribbons, radishes, and a few cherry tomatoes for color.

Roasted or Grilled Vegetables
If you’re in the mood for something warm on the side, roasted or grilled veggies like zucchini, asparagus, or green beans are a great match. Their natural sweetness and caramelized edges play nicely with the fruit in the salad.

Cauliflower Rice or Mash
This low-carb staple can serve as a neutral base if you want to serve the chicken salad warm. Cauliflower mash offers a creamy element that pairs well without adding too many carbs.

Avocado Slices or Guacamole
Avocado is not only keto-friendly, but its buttery texture complements the blackberries and walnuts in the salad. A few slices on the side, or a dollop of guac, will round out your plate nicely.

Hard-Boiled Eggs
Need a little extra protein? Sliced hard-boiled eggs served alongside or layered on a salad plate with the chicken mixture can make this an even more satisfying meal.

Beverage Pairings

Iced Herbal Tea
Try pairing this salad with an iced mint or hibiscus tea. These teas have a clean, refreshing taste that enhances the salad’s fruity and savory notes.

Sparkling Water with Lemon or Cucumber
A chilled glass of sparkling water with citrus or cucumber slices is a crisp, refreshing way to keep things light and hydrating.

Cold Brew Coffee
If you’re enjoying this salad for brunch or lunch, a smooth cold brew adds a nice contrast to the creamy salad and can be a surprisingly satisfying combo.

Lemon-Infused Water
Sometimes simplicity is best. A tall glass of lemon water will cleanse the palate and allow the flavors of the salad to shine.

Storage, Freezing & Reheating Instructions

How to Store Leftovers

This salad stores beautifully, making it an ideal recipe for meal prep or make-ahead lunches. Once prepared, transfer the chicken salad into an airtight container and place it in the refrigerator. It will keep well for up to 3 days. Be sure to give it a gentle stir before serving again, as some of the moisture may separate slightly.

If you’ve added fresh herbs or extra ingredients like avocado, it’s best to consume those portions within a day, as they tend to brown or soften with time.

Can You Freeze It?

Freezing is not recommended for this particular salad. The dairy in cottage cheese and mayonnaise doesn’t freeze and thaw well—it tends to separate and become watery. Additionally, blackberries will lose their texture and become mushy when thawed. For the best taste and texture, enjoy this salad fresh or refrigerated within a few days of making it.

Reheating Tips

This salad is best served cold or at room temperature. Because it contains cottage cheese and mayonnaise, reheating is not advisable, as the creamy dressing may curdle or separate. If you prefer your chicken warm, you could reheat the chicken before mixing it into the salad. Just be sure to let it cool to room temperature first before adding it to the creamy base to avoid affecting the texture.

For packed lunches, you can keep the salad chilled with an ice pack, then enjoy it straight from your container—no heating necessary.

Common Mistakes to Avoid in this chicken and blackberry salad

Using Too Much Mayonnaise

It’s easy to go overboard with mayo, especially if you like your salads extra creamy. But too much can overwhelm the other flavors and create a heavy texture. Stick to the measured amount and adjust only after mixing everything together.

Not Draining Cottage Cheese

Cottage cheese can sometimes be watery, especially if you’re using a low-fat version. To avoid a runny salad, use a fine mesh strainer to gently drain the excess liquid before mixing it in. This small step makes a big difference in consistency.

Overmixing the Salad

Because this salad contains delicate ingredients like blackberries, overmixing can cause the fruit to break down and turn the whole thing a bit purple and mushy. To keep the texture and presentation appealing, fold the salad gently and avoid vigorous stirring.

Skipping the Chill Time

While you can absolutely eat this salad right after mixing, giving it a little time in the fridge—about 30 minutes—can help the flavors blend and deepen. If you’re meal prepping, making it ahead actually improves the taste.

Underseasoning

Don’t forget to season! Salt and pepper are simple, but essential here. Cottage cheese and chicken can both be bland on their own, so be sure to taste and adjust the seasoning as needed. A squeeze of lemon juice or a sprinkle of garlic powder can also lift the whole dish.

Pro Tips of this chicken and blackberry salad

Choose Full-Fat Ingredients

For the creamiest texture and richest flavor, opt for full-fat cottage cheese and mayo. They not only enhance the taste but also keep you fuller longer, thanks to their higher fat content—perfect for those on a keto diet.

Use Fresh, Ripe Blackberries

The fresher your fruit, the better your salad will taste. Look for firm, dark-colored blackberries that are plump and not mushy. Rinse them gently and pat them completely dry to prevent excess moisture from affecting the salad’s consistency.

Chop Everything Evenly

Uniformly sized pieces help ensure that you get a bit of everything in each bite. Chop the celery small, slice the green onions thin, and keep the chicken in bite-sized chunks. This improves both the flavor balance and overall eating experience.

Make It Ahead

This salad tastes even better after sitting for a few hours or overnight. If you’re meal prepping, it holds up well in the fridge for up to three days, making it an ideal choice for lunches or easy dinners.

Add a Bright Element

If you’re looking to enhance the flavor even more, a small squeeze of lemon juice or a few chopped fresh herbs like dill or basil can brighten up the whole dish. A pinch of garlic powder or a dash of Dijon mustard can also add a savory kick.

Continue to the next section to find answers to the most commonly asked questions about this unique and tasty salad. Whether you’re prepping ahead or serving it fresh, these tips will help you nail it every time.

Frequently Asked Questions (FAQs)

Can I use rotisserie chicken instead of cooking chicken breasts?

Absolutely. Rotisserie chicken is a great time-saving option and works beautifully in this recipe. Just make sure to remove the skin and shred or chop the meat into bite-sized pieces. Since rotisserie chicken is often seasoned, taste the salad before adding additional salt and pepper so you don’t overdo it.

Is there a substitute for cottage cheese?

Yes, if you’re not a fan of cottage cheese, you can swap it out for plain Greek yogurt or even sour cream. Greek yogurt gives you a similar protein boost while maintaining a creamy consistency. If you want something richer, cream cheese (softened and mixed well) can work, although it will make the salad denser and more indulgent.

Can I make this chicken and blackberry salad ahead of time?

Definitely. This salad actually benefits from a little time in the fridge. The flavors develop and become more cohesive after a few hours. You can make it the night before and store it in an airtight container in the fridge. It’ll be fresh and ready to go the next day—perfect for meal prep or entertaining.

What if I don’t have walnuts?

No problem. You can replace walnuts with other keto-friendly nuts like chopped pecans, slivered almonds, or even sunflower seeds for a nut-free option. They’ll all add a bit of crunch and complement the flavors of the salad.

How do I prevent the blackberries from getting mushy?

To keep blackberries from breaking down too much in the salad, make sure to pat them dry thoroughly after rinsing, and add them at the very end of mixing. Gently fold them in with a spatula or spoon to distribute them evenly without crushing them.

Is this salad suitable for kids?

Yes, although it depends on your child’s preferences. Some kids love the sweet-savory combination, while others might not be fans of cottage cheese or berries in a savory dish. To make it more kid-friendly, you could swap the blackberries for grapes and use plain Greek yogurt instead of cottage cheese. Serve it with crackers, on toast, or even in sandwich form for a fun lunchbox idea.

Can I make this dairy-free?

You can try! Swap the cottage cheese for a dairy-free alternative like almond-based yogurt or a vegan mayo (or a combination of the two) to get a similar creamy texture. Be aware that it will change the flavor and nutritional profile slightly, but it can still be delicious and satisfying.

What’s the best way to serve this for a party or gathering?

If you’re serving this at a brunch or summer get-together, try scooping the salad into individual lettuce cups or mini bell pepper halves for a bite-sized, mess-free appetizer. You could also serve it in a large bowl with a side of keto crackers, toasted low-carb bread, or even sliced cucumbers for dipping.

Does it work without mayonnaise?

Yes, you can skip the mayo if you prefer. The cottage cheese alone will still give you a creamy base, although the flavor will be a bit tangier and less rich. If you’re looking for a substitute, try Greek yogurt or mashed avocado for a different spin.

How long does this salad last in the fridge?

Stored properly in an airtight container, this salad will keep fresh for up to 3 days in the refrigerator. After that, the texture may change slightly as the moisture from the blackberries and cottage cheese starts to affect the other ingredients. Stir well before serving leftovers and taste to adjust seasoning if needed.

Conclusion & Call to Action

This creamy chicken and blackberry salad isn’t just a recipe—it’s a fresh, feel-good way to eat more whole foods, add variety to your keto or low-carb meals, and enjoy something a little unexpected. The sweet burst of blackberry paired with savory chicken and crunchy walnuts is the kind of contrast that makes every bite interesting. Plus, with a high-protein, low-carb profile, it checks all the boxes for a balanced and satisfying meal.

It’s the kind of recipe that works hard for you. Want something quick and easy for lunch? Done. Need a make-ahead option for busy weekdays? This salad holds up beautifully in the fridge. Looking to impress friends at brunch? Serve it in lettuce wraps or on low-carb crostini for a gorgeous presentation. However you choose to enjoy it, this salad adapts to your schedule, your taste, and your lifestyle.

And the best part? It’s incredibly forgiving. You don’t need to be a seasoned chef or even particularly confident in the kitchen to nail this recipe. If you can chop, mix, and stir, you’ve got all the skills you need to make it work. Plus, there’s plenty of room to play—substitute ingredients, adjust the seasoning, or throw in your own flair. It’s your salad, your way.

Now it’s your turn. Make this salad, take that first creamy, fruity, crunchy bite, and see why it’s become one of my favorite low-carb meals. I’d love to hear how it turned out for you—did you serve it in lettuce wraps, on keto toast, or straight from the bowl? Did you make any fun substitutions? Drop your thoughts in the comments or tag me on social media with a photo of your creation. I can’t wait to see your delicious versions of this recipe!

So go ahead—grab those blackberries, fire up the oven (if needed), and make something that’s not just nourishing, but exciting. You deserve meals that are as full of flavor as they are easy to make, and this creamy chicken and blackberry salad is exactly that.

Print