Can You Eat Chicken Salad While Pregnant?

By KidSpaceStuff •  Updated: 07/14/24 •  9 min read

Pregnancy is such a magical time, filled with excitement, anticipation, and a whole lot of do’s and don’ts, especially when it comes to our diet.

In this post, I’ll answer the question, “Can you eat chicken salad while pregnant?”, some of the dangers that could come when you eat chicken salad while pregnant, and much more. Let’s dive in!

Can You Eat Chicken Salad While Pregnant?

A picture of a woman eating chicken salad

The simple answer is yes, but with some reservations.

During your pregnancy, you’ll quickly realize that while chicken salad can be a nutritious and delicious meal option, there are certain precautions you need to take to ensure it’s safe.

Can You Eat Panera Chicken Salad While Pregnant?

Panera Bread, widely recognized for its fresh ingredients and high-quality standards, offers a range of delicious options, one of them being their chicken salad. However, when considering this choice during pregnancy, one must keep in mind that you’re not just eating for one anymore.

The crucial factor is ensuring that the chicken in the salad is fully cooked, effectively eliminating any risks linked to undercooked meat. But the chicken isn’t the only thing to watch out for; dressings can be a hidden minefield, especially if they contain raw or undercooked eggs.

While the associated risks might appear minimal, it’s always prudent to be on the safer side when expecting. If ever in doubt, a quick chat with Panera’s staff about ingredients or even a consultation with your healthcare provider can offer clarity and peace of mind.

That said, in most cases, it’s safe to eat chicken salad from Panera while pregnant.

Can you eat ham salad while pregnant?

During pregnancy, the key concern with eating deli meats, including ham, revolves around the risk of listeria, a bacteria that can seriously harm both the mother and unborn baby.

Consuming ham salad while pregnant can be safe if you take some precautions. First, it’s essential that the ham used in the salad is fully cooked and preferably heated until steaming before consumption. This process can effectively kill the listeria bacteria.

The ingredients accompanying the ham, such as mayonnaise, should be made from pasteurized products to minimize risks. If you’re buying pre-made ham salad, ensure it’s from a reputable source and is consumed promptly.

However, many health professionals advise pregnant women to be cautious. They often recommend limiting or avoiding deli meats like salami to be on the safer side.

Dangers of Eating Chicken Salad While Pregnant

Like many other foods, chicken salad has its risks when consumed during pregnancy.


Consuming chicken salad during pregnancy can be risky due to the potential presence of Listeria bacteria, especially in pre-made chicken salad varieties like those from delis or brands you might find at places like Costco.

If I ever had a chicken salad craving, I’d always ensure it’s freshly prepared and avoid eating cold chicken salad.

If you’re concerned about a particular chicken salad brand, such as a canned chicken salad, always check the storage and preparation guidelines.

Improperly Cooked Chicken

A primary concern when eating chicken salad is the threat of undercooked chicken. Even in your favorite chicken salad from Panera Bread or any other restaurant, if the chicken meat isn’t fully cooked, it’s a potential health hazard. Eating undercooked meat, especially chicken, can lead to food poisoning because of bacteria like salmonella.


The process of making chicken salad can involve handling raw chicken, which carries the potential for cross-contamination.

If the surfaces, utensils, or hands that have touched raw poultry also come into contact with the salad ingredients without proper cleaning, there’s a risk of bacterial transfer. Ensuring a strict regimen of washing hands, surfaces, and utensils is vital in preventing this issue.

Undercooked Eggs

Many chicken salads use homemade mayonnaise as a dressing, which might contain raw or undercooked eggs.

These eggs can harbor salmonella, putting pregnant women at risk.

Always ensure that the mayonnaise used, whether in a chicken salad sandwich or just a serving of chicken salad, is made from pasteurized eggs or, better yet, buy pasteurized mayo. If you’re a fan of making chicken salad at home, avoid homemade mayonnaise recipes that include raw eggs.

Safest Type of Chicken Salad to Eat While Pregnant

The safest chicken salad you can eat while pregnant is made with fully cooked chicken, pasteurized mayonnaise, and fresh ingredients.

Ingredients to Avoid While Pregnant

If you’re wondering what ingredients you should avoid while pregnant, take a look at the list below.

Is Chicken Salad Healthy When Pregnant?

The health benefits of chicken salad, especially during pregnancy, largely depend on the ingredients and preparation methods. When made thoughtfully, chicken salad can be a rich source of essential nutrients:

Lean Protein

Chicken, especially the breast part, is loaded with lean protein.

For an expectant mother, consuming adequate protein is crucial. Protein aids in the muscle development of the baby and supports the rapid physical changes occurring in the mother’s body. It provides the essential amino acids, serving as the building blocks for various cellular processes vital for both mom and the growing baby.


Many traditional chicken salads use mayonnaise as a base. While it gives a creamy texture, it’s essential to opt for versions that are pasteurized.

Pasteurization is a process where the product is heated just enough to kill harmful bacteria without significantly changing its taste or texture. Consuming only pasteurized products can reduce the risk of foodborne illnesses during pregnancy.


A chicken salad can be so much more than just chicken and mayo.

By adding a mix of veggies like celery or fruits like grapes and apples, you not only enhance the texture and flavor but also boost its nutritional profile. These add-ins bring a range of vitamins, minerals, and fiber to the table, supporting overall health during pregnancy.

What’s in Chicken Salad?

At its core, chicken salad usually contains chicken, mayonnaise, and various mix-ins. Here’s a breakdown of common ingredients:

How to Make a Pregnancy-Safe Chicken Salad

During my pregnancy, I tweaked my chicken salad recipe to ensure it was as safe and nutritious as possible:

  1. Cook the Chicken Properly: I’d bake or boil the chicken breasts, ensuring they reached an internal temperature of 165°F (73.8°C). Using a meat thermometer helped eliminate guesswork.
  2. Cooling the Chicken: After cooking, I allowed the chicken to cool completely before dicing it. This step reduced the risk of bacterial growth.
  3. Mixing Ingredients: I opted for pasteurized mayonnaise, freshly washed veggies, and kept it simple with salt, pepper, and fresh herbs.
  4. Storage: I always stored my chicken salad in the refrigerator if I wasn’t eating it immediately and consumed it within 2 days for freshness.


Can you eat chicken mayo when pregnant?

During pregnancy, it’s safe to eat chicken mayo, provided the chicken is fully cooked and the mayonnaise used is made from pasteurized eggs. Consuming undercooked chicken or mayonnaise made from raw eggs poses a risk of foodborne illnesses which can be harmful to both the mother and the unborn baby.

Can a pregnant woman eat salad with mayonnaise?

Yes, a pregnant woman can enjoy salads with mayonnaise. However, it’s essential to ensure that the mayonnaise is made from pasteurized eggs to prevent potential exposure to harmful pathogens. It’s advisable to avoid homemade mayonnaise unless you’re certain it’s made with pasteurized ingredients.

What kind of mayo can you eat when pregnant?

When pregnant, it’s safest to consume mayonnaise made from pasteurized eggs. Most store-bought brands use pasteurized eggs, making them a safer choice. Always read the label to be sure and avoid mayo made with raw, unpasteurized eggs, especially homemade varieties.

Here’s a quick video to show you more about salads for pregnant women.

Final Thoughts

The journey of pregnancy is filled with countless decisions, including those related to our diet.

While chicken salads, even your most beloved ones from Panera Bread or that delicious chicken salad sandwich you enjoy, can be tempting during pregnancy, it’s essential to approach them with caution.

Pregnant women should avoid chicken salad with raw or undercooked eggs and ensure that any chicken salad ingredients, especially the chicken meat, are fully cooked.

If you’re in doubt, perhaps opt for other safe chicken dishes or avoid eating raw ingredients that haven’t been freshly prepared. Remember, your health and that of your unborn baby should always be the priority. So, next time you’re craving chicken salad, ensure it’s a safe chicken salad, and enjoy every bite without worry!