There’s a lot of confusion about what is and isn’t safe to eat during pregnancy, but one question I hear a lot from mums-to-be is ‘Can I eat chicken salad while pregnant?’.

And it’s no wonder given it’s such a staple lunch for many of us (and also a great nutrient-rich option for pregnancy!).

So if you’re wondering if chicken salad gets the tick of approval too, here’s everything you need to know.

The good news is that chicken salad can absolutely be safe to eat during pregnancy if prepared and stored carefully. Here’s what you need to know.

Firstly, a little pregnancy food safety 101

One of the main concerns when it comes to food safety during pregnancy is the risk of foodborne illnesses caused by bacteria and viruses, which can have serious consequences for both mother and baby.

During pregnancy, the immune system is naturally suppressed to accommodate the growing baby, which makes pregnant women more susceptible to infections.

Some pathogens can cross the placenta and infect the developing baby, and in extreme cases can have very serious consequences, although this is very rare.

Below are two of the main pathogens of concern during pregnancy.

Listeria

Listeria is a type of bacteria that can be present in certain foods and causes the infection listeriosis.

Symptoms of listeriosis in pregnant women can vary from mild flu-like symptoms to more severe cases, making it challenging to diagnose. Unfortunately, even when symptoms in the mother are mild, listeriosis can have very serious consequences for the developing baby.

The foods most commonly associated with listeria are:

Soft and semi-soft cheeses such as brie, camembert, ricotta, blue-vein and feta
Raw fruit and vegetables that haven’t been washed adequately and unpasteurised juices
Processed fruit and vegetables such as pre-prepared and pre-cut fruits and vegetables from supermarkets, buffets and salad and sandwich bars
Raw or undercooked poultry, sausages and hot dogs
Deli meats such as ham, salami and pre-cooked chicken
Raw or smoked fish and seafood and ready-to-eat chilled seafood that will not be further cooked (e.g cooked prawns)

Refrigerated, ready-to-eat dips such as hummus, pesto and guacamole
Raw or lightly cooked sprouts including alfalfa and bean sprouts and any other type of seed sprout
Ready-to-eat foods including leftover meats which have been refrigerated for more than one day and will not be further reheated or cooked
Soft serve ice cream

Salmonella

Salmonella is another type of bacteria associated with foodborne illness, typically causing diarrhoea, vomiting and fever which can be more severe in pregnant women.

There is a risk of the infection spreading into the bloodstream which can increase the risk of complications. Salmonella infection can also increase the risk of premature birth and low birth weight if it affects the developing baby.

Salmonella can be present in:

Raw and undercooked meat and eggs
Unpasteurised dairy products such as unpasteurised milk and soft cheeses
Raw fruits and vegetables that haven’t been thoroughly washed
Raw or lightly cooked sprouts such as alfalfa, bean sprouts and mung beans

So how does all this apply to chicken salad?

That entirely depends on what’s in your chicken salad and how it’s been prepared and stored.

Some ingredients that may be in a chicken salad and are unsafe during pregnancy are:

Undercooked chicken
Unwashed produce
Undercooked egg
Unpasteurised dairy products such as blue cheese or brie
Deli meats
Mayonnaise made with raw egg
Raw sprouts

Then there’s also the preparation and storage considerations.

So, how can you safely eat chicken salad during pregnancy?

1.Make sure the chicken is well cooked

The main concern with chicken salad is the chicken itself. Make sure the chicken is cooked thoroughly (this means it reaches an internal temperature of at least 74°C during cooking to kill off bacteria).

2. Avoid deli meats

Make sure your chicken salad is made with fresh chicken and avoid any added deli meats such as ham, unless they’re cooked.

3. Give soft cheeses a miss

If you want to add cheese to your salad, go for a hard cheese such as cheddar or parmesan.

4. Choose safe dressings

Mayonnaise is typically made with raw egg, however, commercial mayonnaises and dressings are generally safe during pregnancy as they’re made with pasteurised egg.

If you’re making salad at home, check the ingredients list to see . If you’re buying your chicken salad, unless you can find out what sort of mayonnaise they’re using, it may be best to go for an alternative dressing instead such as vinaigrette.

5. Make sure ingredients are fresh and well washed

Make sure your salad is made with fresh salad greens and vegetables that have been thoroughly washed.

6. Pass on uncooked sprouts

Salads occasionally contain fresh sprouts such as alfalfa or mung beans which aren’t safe during pregnancy.

7. Store and serve safely

If you’re making chicken salad at home and have some leftovers, make sure you put it in the fridge straight away and eat it within 24 hours ideally.

If you’re buying your salad ready-made, make sure it’s been made fresh and buy it from somewhere with good food safety practices.

How can you make chicken salad extra nutritious for pregnancy?

Adding nutritious ingredients to your chicken salad to boost the nutrient content is a great idea as nutrient needs increase during pregnancy.

Here are some ideas:

Baby spinach or other green leafy vegetables - provide antioxidants, choline, calcium and
Avocado - provide healthy monounsaturated fats, fibre and vitamin E
Roasted nuts and seeds - provide fibre, choline, iron,
Using extra virgin olive oil dressing - provides healthy monounsaturated fats and antioxidants
Hard-boiled eggs - extra iron, B12 and choline

I hope this info helps you confidently and safely enjoy chicken salad during your pregnancy.

Remember that every pregnancy is unique and your own individual needs may be different to those of another mum-to-be.

A prenatal dietitian can give you personalised guidance on your pregnancy diet to ensure that you and your baby get the best possible nutrition during this very important time.