Can You Eat Chicken Salad While Pregnant? Safety Guide

Yes, you can eat chicken salad while pregnant if it is homemade with fully cooked chicken and pasteurized mayonnaise, but you should avoid premade chicken salad from delis or grocery stores because it may contain Listeria. For the next step, read our overview of Can You Go to a Haunted House While Pregnant.

Chicken salad is a common pregnancy craving, but not all versions are safe. The main concern is listeriosis, a foodborne illness caused by Listeria monocytogenes, which can lead to miscarriage, stillbirth, premature delivery, or life-threatening infection in newborns. Pregnant women are about 10 times more likely to get listeriosis than the general population, according to the FoodSafety.gov. Premade chicken salad from a deli or grocery store is risky because it may be contaminated with Listeria and is often kept refrigerated for extended periods, allowing the bacteria to grow even at cold temperatures. Homemade chicken salad, on the other hand, can be safe if you follow key precautions: cook chicken to 165°F, use pasteurized mayonnaise or a safe substitute, and refrigerate promptly. For the next step, read our overview of Can You Get Pregnant at 60 Naturally.

Why Premade Chicken Salad Is Risky During Pregnancy

Premade chicken salad, along with other deli salads like ham salad, tuna salad, and seafood salad, is specifically listed as a food to avoid during pregnancy by the CDC and FoodSafety.gov. These products are often prepared in large batches and stored in refrigerated display cases, where Listeria can survive and multiply. Unlike most bacteria, Listeria can grow at refrigerator temperatures, so even properly refrigerated premade salads can become contaminated over time. The CDC advises pregnant women to avoid premade deli salads entirely, including chicken salad, coleslaw, and egg salad. Our breakdown of Can You Get a Bikini Wax While Pregnant? Safety and Tips covers the related details.

If you have already eaten premade chicken salad and feel fine, there is no need to panic. According to Dr. Candice Greenan, an OB/GYN at McLeod Health, most people who eat such foods will be just fine, but the recommendation exists to reduce risk. However, if you develop symptoms of listeriosis—such as fever, muscle aches, nausea, or diarrhea—contact your healthcare provider promptly, especially if you are pregnant. Early treatment with antibiotics can prevent serious complications. For the next step, read our overview of Can You Eat Spicy Food While Pregnant? Safety and Tips.

How to Make Safe Homemade Chicken Salad

Making chicken salad at home allows you to control the ingredients and reduce the risk of Listeria. Follow these steps for a pregnancy-safe version:

• Cook chicken thoroughly: Use chicken that has been cooked to an internal temperature of 165°F. Leftover cooked chicken is fine as long as it was handled safely and refrigerated within 2 hours of cooking.
• Use pasteurized mayonnaise: Commercial mayonnaise sold in jars is made with pasteurized eggs and is safe to eat during pregnancy. Avoid homemade mayonnaise made with raw eggs, which can carry Salmonella. Check the label to confirm pasteurization.
• Consider substitutes: If you prefer to avoid mayonnaise altogether, you can use plain yogurt or mashed avocado as a creamy base. These are safe and add nutritional benefits.
• Add safe mix-ins: Common additions like celery, onion, grapes, or nuts are safe if washed thoroughly. Avoid adding unpasteurized cheese or raw sprouts.
• Refrigerate promptly: Store chicken salad at 40°F or below and consume within 3–4 days. Do not leave it at room temperature for more than 2 hours (or 1 hour if the temperature is above 90°F).

For a detailed recipe and additional tips, see Expectful's guide to chicken salad during pregnancy.

What About Chicken Salad from Restaurants or Delis?

Restaurant and deli chicken salad should be treated with the same caution as premade grocery store versions. The CDC and FoodSafety.gov recommend avoiding premade chicken salad from any source, including restaurants, delis, and salad bars, because you cannot verify how long it has been refrigerated or whether it was prepared under conditions that prevent Listeria contamination. If you are at a restaurant and want chicken salad, ask if it is made fresh to order with pasteurized mayonnaise and fully cooked chicken. However, even then, cross-contamination in the kitchen is possible, so the safest choice is to avoid it or make your own at home.

Some fast-food chains may offer chicken salad, but the same risks apply. For example, Jersey Mike's chicken salad is a premade product and should be avoided during pregnancy unless the company can confirm it is made fresh daily with pasteurized ingredients and kept at safe temperatures. When in doubt, skip it.

Listeria Risks and Symptoms to Watch For

Listeriosis is particularly dangerous during pregnancy because the bacteria can cross the placenta and infect the baby, leading to severe outcomes. Symptoms in pregnant women may be mild and flu-like, including fever, muscle aches, fatigue, and sometimes gastrointestinal symptoms like nausea or diarrhea. However, even a mild infection can have serious consequences for the pregnancy. If you suspect you have eaten contaminated chicken salad and develop any of these symptoms, contact your healthcare provider immediately. They may recommend a blood test to check for Listeria and, if positive, prescribe antibiotics that are safe during pregnancy.

To reduce your overall risk, also avoid other high-risk foods during pregnancy, such as unpasteurized dairy products, raw or undercooked meat and seafood, and deli meats unless heated to steaming hot. The Mayo Clinic provides a comprehensive list of foods to avoid during pregnancy.

Frequently Asked Questions

Can I eat canned chicken salad while pregnant?

Canned chicken is safe to eat during pregnancy because it is cooked during the canning process. However, if you make chicken salad with canned chicken, ensure the mayonnaise is pasteurized and the salad is refrigerated promptly. Avoid premade canned chicken salad products, as they may have the same Listeria risk as other premade salads.

What if I accidentally ate premade chicken salad?

Do not panic. The risk of listeriosis from a single exposure is low, but monitor yourself for symptoms such as fever, muscle aches, or gastrointestinal issues. If you develop symptoms, contact your healthcare provider. According to Dr. Greenan, most people who eat such foods will be fine, but it is important to be vigilant.

Can I eat chicken salad with pasteurized mayo from a grocery store?

Even if the label says pasteurized mayonnaise, premade chicken salad from a grocery store is still not recommended because the risk of Listeria contamination can occur during preparation or storage, not just from the mayonnaise. The safest option is to make it at home.

Bottom Line

Chicken salad can be a safe and nutritious part of your pregnancy diet if you prepare it yourself with fully cooked chicken and pasteurized mayonnaise, and store it properly. Avoid premade chicken salad from delis, grocery stores, and restaurants to minimize the risk of Listeria. When in doubt, choose a safer alternative or make your own. Always consult your healthcare provider for personalized dietary advice during pregnancy.