Finding simple recipes that are already keto-friendly is a big deal. While keto-friendly brownies using alternative flours and sugar substitutes are enjoyable, the best recipes are often the simplest ones, naturally keto-friendly in their original form. A Keto Caprese Salad is a great example of how just a few simple ingredients can be flavorful without substitutions. This salad is a quick and simple Italian delight that you’ll want to make all the time!
What is Caprese Salad?
Caprese salad is a classic Italian salad that dates back to at least the 1920s. It is known for its simplicity and fresh flavors. Traditionally, it includes just a few key ingredients: fresh tomatoes, mozzarella cheese, and basil, seasoned with olive oil and balsamic vinegar. The combination of these ingredients creates a vibrant and refreshing dish that is perfect as an appetizer, side dish, or light meal.
Why is Caprese Salad Keto-Friendly?
A Caprese salad can easily fit into a ketogenic diet because the main ingredients are naturally low in carbohydrates. Fresh mozzarella, tomatoes, basil, olive oil, and vinegar are all keto-friendly foods. However, traditional recipes often include balsamic glaze, which can be high in sugar. By using balsamic vinegar or a sugar-free alternative, you can easily keep the carb count low.
Ingredients for Keto Caprese Salad
Making a keto Caprese salad requires just a few high-quality ingredients:
- Tomatoes: Vine-ripened or heirloom tomatoes are best when in season. Grape or cherry tomatoes can be used when good-quality tomatoes are harder to find.
- Fresh Mozzarella: Opt for fresh mozzarella, which is packaged in water, rather than pre-packaged slices. Fresh mozzarella tastes sweeter and is more delicious. Fresh mozzarella medallions also work perfectly.
- Basil: Fresh basil leaves are essential for a good Caprese salad. Sweet basil is one of the best herbs and lends so much flavor to this dish. Basil microgreens can also be used.
- Olive Oil: Use a good quality olive oil to add flavor and depth to the salad. Light olive oil is great for this side dish, as it’s light in flavor and won’t overpower the rest of the dish. Avocado oil will also work nicely.
- Balsamic Vinegar: A good balsamic vinegar is key. Avoid those with added sugars.
- Salt: Maldon Sea Salt is recommended. Try salting the tomatoes before adding them to the salad.
- Optional Additions:
- Avocado: Adds a creamy texture and flavor.
- Shallots: Adds a milder and sweeter flavor than onions. Limit the shallot to keep the carbs in check
- Garlic: Adds a pungent flavor to the salad. Limit the garlic to keep the carbs in check
- Chili flakes: Add more heat.
- Pesto sauce: Add even more flavor with a drizzle of pesto sauce over the top.
- Worcestershire sauce: Use as much or as little as you wish, depending on your macros.
How to Make Keto Caprese Salad: Step-by-Step Instructions
This Caprese Salad is quick and easy, and it’s best when served immediately.
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Preparation
- Slice the Tomatoes: Slice vine-ripened tomatoes about a quarter inch thick, or to your liking. If using grape tomatoes, they may be small enough to use whole.
- Slice the Mozzarella: Slice your mozzarella into even slices to ensure consistency in presentation. If using fresh mozzarella pearls, drain them.
- Prepare the Basil: Purchase basil that looks vibrant and free of any wilting, blemishes, or tears. To clean the basil leaves, submerge them in a small bowl of cold water, gently agitating to remove any visible dirt. Drain and repeat until no dirt remains. Thinly slice a few leaves of fresh basil. Alternatively, pulse chopped fresh basil leaves with 2 tbsp. Olive Oil to make the Basil Paste.
- Optional: Make Basil Paste: In a food processor, pulse chopped fresh basil leaves with 2 tbsp. Olive Oil to make the Basil Paste.
Assembly
- Layer the Salad: On a serving platter or plates, layer the tomato, mozzarella, avocado (if using), and basil paste. Alternatively, in a medium size mixing bowl, add the shallots, garlic, tomatoes, mozzarella balls, pepper flakes, and herbs.
- Season: Season evenly with kosher salt and cracked black pepper to taste.
- Drizzle: Drizzle with olive oil and then balsamic vinegar. Alternatively, make the dressing by whisking the red wine vinegar into the olive oil to create an emulsion. Mix the salad with the vinaigrette, season with a pinch of salt and pepper (optional), and serve!
- Serve Immediately: This dish is best when served immediately.
Tips for the Best Keto Caprese Salad
- Use High-Quality Ingredients: The better the ingredients, the better the salad.
- Salt the Tomatoes: Try salting the tomatoes before adding them to the salad to enhance their flavor.
- Prepare at the Last Minute: Tomatoes get mealy when stored in the refrigerator, and avocado turns brown quickly.
- Slice Cheese Ahead of Time: If entertaining, slice the cheese ahead of time or buy pre-sliced mozzarella.
- Don’t Refrigerate: Your salad can become watery due to excess water released from fresh mozzarella and tomatoes.
Variations and Serving Suggestions
- Add Protein: Top this salad with a few slices of grilled chicken or shrimp for a full meal.
- Serve as a Side: Serve it as a side with keto Pulled Pork, Roast Beef, or keto Chicken Marsala.
- Make it Spicy: Double up on the chili flakes to add more heat.
- Add Herbs: Add even more flavor with a drizzle of pesto sauce over the top.
- Pair with Other Dishes: This appetizer pairs well with Keto Spaghetti with Mushroom Alfredo. Or, eat it as a main course alongside some prosciutto and olives.
Nutritional Information
Nutritional information is estimated and may vary depending on the specific brand and/or type of ingredients you use. A moderate serving of this salad has about 4 net carbs in it, making it a great choice for keto diets.
Making Caprese Salad Ahead of Time
This dish will keep fine in the fridge for 3-4 days if tightly covered. You can also prepare all the ingredients ahead of time and just toss it all together about an hour before serving to allow the flavors to blend.
Serving Caprese Salad at a Potluck
This salad is easy to scale up - just double or triple the ingredients to make enough for a crowd.
Frequently Asked Questions
- Is Caprese Salad Keto? Yes, it is! Limit the shallot and the garlic to keep the carbs in check.
- Can You Make Caprese Salad Ahead of Time? Yes, you sure can. This dish will keep fine in the fridge for 3-4 days if tightly covered.
- How About Caprese Salad at a Potluck? Absolutely! This salad is easy to scale up - just double or triple the ingredients to make enough for a crowd.
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