Keto Salad Ingredients: A Comprehensive Guide to Delicious and Healthy Low-Carb Salads

The ketogenic diet has gained immense popularity as a very-low-carb, high-fat eating method that’s effective for weight loss. This diet typically involves restricting carb intake to 20-50 grams per day to stimulate ketosis - a metabolic state in which the body starts using ketones for energy instead of glucose.

This article provides a comprehensive guide to creating delicious and satisfying keto salads, complete with ingredients lists and considerations for maintaining a low-carb lifestyle.

Understanding the Keto Diet and Salads

Following a keto diet doesn’t mean you have to skip out on all your favorite salads. It simply requires a bit of tweaking and figuring out which dressings and add-ons work best. Keto salads should be low in carbs but high in healthy fats and protein. The key is to limit carb-rich foods and incorporate healthy, high-fat ingredients.

High-Carb Ingredients to Avoid

To maintain ketosis, it’s important to avoid certain high-carb ingredients in your salads. These include:

• Fruit: Most fruits, except avocados, are high in carbs.
• Dried fruit: All dried fruits, including raisins, dates, and prunes, should be avoided.
• Bread and grains: Rice, farro, quinoa, bulgur, croutons, and other grains are not keto-friendly.
• Legumes: Beans, peas, chickpeas, peanuts, and other legumes are high in carbs.
• Starchy vegetables: Potatoes, sweet potatoes, corn, yams, and other starchy vegetables should be limited.
• Pasta: All types of wheat-based pasta are off-limits.
• High-sugar add-ins: Candied nuts and jams should be avoided.
• Certain dressings: Low-fat, fat-free, and/or sweet dressings like honey mustard are often high in carbs.

Keto-Friendly Ingredients to Include

To create delicious and satisfying keto salads, focus on incorporating these keto-friendly ingredients:

Read also: Easy Low-Carb Cheese Crackers

• Leafy Greens: Lettuce (romaine, spinach, etc.), kale, arugula, and other leafy greens form the base of most keto salads.
• Non-Starchy Vegetables: Cucumbers, bell peppers, red onions, tomatoes (in moderation), and other non-starchy vegetables add flavor and nutrients.
• Healthy Fats: Avocado, olive oil, avocado oil, nuts, seeds, cheese, and sour cream increase the fat content of your salad.
• Protein: Grilled chicken, salmon, shrimp, beef, eggs, and other protein sources provide essential nutrients and help you feel full.
• Herbs and Spices: Fresh herbs like thyme, basil, and oregano, as well as spices like cumin and paprika, add flavor without adding carbs.

Keto Salad Recipes

Here are some simple and delicious keto salad recipes, along with their ingredients and nutritional information:

1. Grilled Chicken Salad

This grilled chicken salad is not only high in protein but also a great source of healthy fats like oleic acid from its olives, extra virgin olive oil, and avocado.

Ingredients (serves two):

• 1/2 pound (225 grams) of chicken thigh, grilled, sliced
• 4 cups (200 grams) of romaine lettuce, chopped
• 1/4 cup (60 grams) of cherry tomatoes, chopped
• 1/2 of a medium cucumber, thinly sliced
• 1/2 of a medium avocado, sliced
• 1 ounce (28 grams) of feta cheese, crumbled
• 1 ounce (28 grams) of olives, pitted, sliced
• 2 tablespoons (30 ml) of red wine vinegar
• 3 tablespoons (45 ml) of extra virgin olive oil
• 2 garlic cloves, crushed
• 1 teaspoon of fresh thyme
• Salt and pepper to taste

Instructions:

1. Coat the chicken with salt, pepper, garlic, and thyme.
2. Heat the olive oil over medium-high heat. Add the chicken and cook until brown. Once cooked thoroughly, remove the chicken from heat.
3. In a large bowl, arrange the lettuce, cherry tomatoes, cucumber, avocado, and olives as desired.
4. Once the chicken has cooled, add it to the salad.
5. Drizzle with red wine vinegar and additional olive oil if desired.

Nutrition Facts (Per serving, serves two):

• Calories: 617
• Protein: 30 grams
• Fat: 52 grams
• Carbs: 11 grams
• Fiber: 4 grams

2. Healthy Taco Salad

This healthy taco salad is ready in under 30 minutes. It boasts several calcium-rich ingredients, such as sour cream and cheese, to provide 31% of your daily needs per serving.

Ingredients (serves two):

• 1/2 pound (225 grams) of ground beef
• 2 cups (100 grams) of romaine lettuce, chopped
• 1/2 of a medium avocado, sliced
• 1/4 cup (60 grams) of cherry tomatoes, chopped
• 1 ounce (28 grams) of cheddar cheese, grated
• 1/4 cup (60 grams) of sour cream
• 1 tablespoon (7 grams) of diced red onions
• 1 tablespoon (15 ml) of extra virgin olive oil
• 1 teaspoon of ground cumin
• 1 teaspoon of ground paprika
• Salt and pepper to taste

Instructions:

1. Heat olive oil over medium-high heat. Add ground beef and cook until brown.
2. Add cumin, paprika, salt, and pepper. Let the beef cool slightly.
3. Mix the lettuce, tomatoes, avocado, and onion, and serve on two plates.
4. Top the salad with beef, then garnish with cheese and sour cream.

Nutrition Facts (Per serving, serves two):

• Calories: 555
• Protein: 25 grams
• Fat: 47 grams
• Carbs: 9 grams
• Fiber: 4 grams

3. Pesto-Salmon Salad

This delicious pesto-salmon salad is simple and ready in under 20 minutes. Salmon is one of the best sources of the omega-3 fats EPA and DHA.

Ingredients (serves two):

• 1/2 pound (225 grams) of salmon or two 4-ounce (225-gram) salmon fillets
• 8 ounces (220 grams) of baby spinach, raw
• 4 tablespoons (60 grams) of green pesto
• 2 tablespoons (30 ml) of extra virgin olive oil
• 2 teaspoons (10 ml) of lemon juice
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 400℉ (200℃) and grease a baking dish with 1 tablespoon (15 ml) of oil.
2. Place the salmon skin-down on the baking dish. Spread the pesto evenly on top. Squeeze the lemon juice over the pesto and season with salt and pepper.
3. Bake the salmon for 15-20 minutes, or until it flakes easily.
4. While the salmon is baking, sauté the spinach in a pan with 1 tablespoon (15 ml) of olive oil for 2 minutes, or until the leaves have wilted.
5. Once cooked, remove the salmon and serve it over the spinach.

Nutrition Facts (Per serving, serves two):

• Calories: 340
• Protein: 29 grams
• Fat: 23 grams
• Carbs: 6 grams
• Fiber: 3 grams

4. Avocado-Shrimp Salad

This simple avocado-shrimp salad is keto-friendly and ready in under 30 minutes. Shrimp is high in protein and nutrients like iodine.

Read also: Keto Calorie Counting: A Detailed Guide

Ingredients (serves two):

• 1/2 pound (225 grams) of raw shrimp, peeled and deveined
• 1 medium avocado, diced
• 1/2 of a red onion, diced
• 2 cups (100 grams) of romaine lettuce, chopped
• 1/4 cup (60 grams) of cherry tomatoes
• 2 tablespoons (30 grams) of butter, melted
• 1 tablespoon (15 ml) of extra virgin olive oil
• 1 tablespoon (15 ml) of lemon or lime juice
• Salt and pepper to taste

Instructions:

1. Heat the pan over medium-high heat, then add the butter and shrimp. Cook thoroughly and set shrimp aside on a plate.
2. In a large mixing bowl, add the lettuce, avocado, and cherry tomatoes.
3. Drizzle with olive oil and lemon or lime juice, then toss.
4. Garnish with shrimp and serve. Season with salt and pepper if desired.

Nutrition Facts (Per serving, serves two):

• Calories: 449
• Protein: 25 grams
• Fat: 35 grams
• Carbs: 10 grams
• Fiber: 7 grams

5. Keto Egg Salad

This creamy keto salad with egg, mayo, and avocado is a great option for picnics and on-the-go meals.

Ingredients (serves two):

• 4 hard-boiled eggs, peeled and diced into small pieces
• 1/3 cup (66 grams) of mayonnaise
• 1 teaspoon (5 grams) of Dijon mustard
• 1/2 of a medium avocado, mashed
• 1 tablespoon (6 grams) of chopped chives
• 1 teaspoon (5 ml) of lemon juice
• Salt and pepper to taste
• Optional: lettuce for serving

Instructions:

1. In a medium-sized mixing bowl, mix the eggs, mashed avocado, mayonnaise, Dijon mustard, lemon juice, and herbs.
2. Add salt and pepper to taste.
3. Serve the egg salad as is, or scoop the mixture onto a bed of lettuce.

Nutrition Facts (Per serving, serves two):

• Calories: 271
• Protein: 13 grams
• Fat: 23 grams
• Carbs: 2 grams
• Fiber: 2 grams

6. Spinach Salad with Bacon and Eggs

This spinach salad with bacon and eggs makes a great meal any time of day.

Ingredients (serves two):

• 4 hard-boiled eggs, peeled, sliced
• 3.5 ounces (100 grams) of cooked bacon, sliced or crumbled
• 4 cups (170 grams) of baby spinach, raw
• 1/2 teaspoon (2.5 ml) of Dijon mustard
• 3 tablespoons (45 ml) of extra virgin olive oil
• 1 1/2 tablespoons (22.5 grams) of red wine vinegar
• Salt and pepper to taste

Instructions:

1. Boil the eggs in a saucepan until the whites and yolks solidify.
2. In the meantime, cook the bacon on the stovetop in 1 tablespoon (15 ml) of olive oil until crispy. Once cooked, set the eggs and bacon aside.
3. In a small bowl, whisk the Dijon mustard, red wine vinegar, and olive oil.
4. Place the bacon, eggs, and spinach in a large salad bowl.
5. Add the dressing, toss, and serve.

Nutrition Facts (Per serving, serves two):

• Calories: 397
• Protein: 21 grams
• Fat: 33 grams
• Carbs: 7 grams
• Fiber: 1 gram

7. Keto Kale Salad

Though the keto diet is often associated with animal products, it can be adapted to fit plant-based diets.

Ingredients (serves two):

• 4 cups (170 grams) of baby kale, chopped
• 1 medium avocado, sliced or cubed
• 2 tablespoons (30 grams) of extra virgin olive oil
• 1 ounce (28 grams) of pine nuts
• 1/2 tablespoon (8 ml) of lemon juice
• Salt and pepper to taste

Instructions:

1. In a large mixing bowl, add the kale and olive oil.
2. Massage the oil gently into the kale for 1-2 minutes, or until the leaves have softened.
3. Add the pine nuts, lemon juice, and avocado, then toss.
4. Season with salt and pepper if desired. Serve immediately.

Nutrition Facts (Per serving, serves two):

• Calories: 286
• Protein: 6 grams
• Fat: 26 grams
• Carbs: 14 grams
• Fiber: 7 grams

8. Mediterranean Salad (Keto Friendly)

This healthy Mediterranean Salad recipe makes a flavorful, crunchy salad. This salad is packed with cucumber, tomatoes, riced cauliflower, and feta cheese.

Ingredients (serves 12):

• Cauliflower Mixture:
  • 1 Tbsp olive oil
  • 10 ounces riced cauliflower (fresh or frozen)
• Salad Mixture:
  • 2 large cucumbers, coarsely chopped
  • 1 medium red onion, chopped finely
  • 3 medium tomatoes, coarsely chopped
  • 1 cup feta cheese, crumbled
  • 1 cup kalamata olives, pitted
• Dressing:
  • 2 Tbsp olive oil
  • 3 Tbsp red wine vinegar
  • 1/2 tsp stevia erythritol blend sweetener
  • 1 Tbsp lemon juice
  • 1/2 tsp oregano, dried
  • 1 clove garlic, crushed
  • Salt and pepper to taste

Instructions:

1. Cauliflower Mixture: Add the 1 tbsp olive oil to a medium pan over low heat. Then add the cauliflower and stir frequently until cooked through, about 5 minutes. Remove from heat and let cool completely before adding to the salad.
2. The Salad Mixture: Combine cucumbers, red onion, and tomatoes in a large bowl and toss until combined.
3. Dressing: Combine the olive oil, vinegar, sweetener, lemon juice, oregano, garlic, and salt and pepper in a small bowl and whisk until thoroughly combined.
4. In a large bowl, combine the riced cauliflower, the salad mixture, and the dressing and toss together. Finally, add the olives and feta cheese and toss until thoroughly incorporated.
5. Store in the fridge until serving.

Nutrition Facts (Per serving):

• Calories: 67 kcal

Additional Keto Salad Ideas

Here are some more keto-friendly salad ideas to inspire you:

Read also: Magnesium Supplements for Keto

• Keto Egg Salad with Avocado: Adding avocado to classic egg salad makes it extra creamy and healthy.
• Grilled Chicken Salad with Keto-Friendly Vegetables: Combine grilled chicken with cucumbers, tomatoes, and avocado for a healthy and filling salad.
• Cobb Egg Salad: Add bacon, blue cheese, and avocado to egg salad for a flavorful and satisfying meal.
• Loaded Cauliflower Salad: Use cauliflower as a base and load it with bacon and other keto-friendly toppings.
• Shrimp Salad: Combine shrimp with mayonnaise, celery, and other keto-friendly ingredients for a creamy and delicious salad.
• Chicken Salad Stuffed Avocados: Fill avocados with chicken salad for a protein-packed meal.
• Parmesan Brussels Sprouts Salad: Toss Brussels sprouts with toasted almonds, shaved Parmesan, and pomegranate seeds for a flavorful and nutritious salad.
• Antipasto Salad: Combine various Italian meats, cheeses, and vegetables for a hearty and flavorful salad.
• Greek Salad: This traditional Greek salad is made with lots of low-carb ingredients and creamy feta, making it an ideal keto meal.
• Caprese Salad: So fresh, so easy, so perfect for feeling indulgent without breaking ketogenisis-just don't go overboard on the tomatoes.
• Arugula Salad: Keep it simple with arugula, olive oil, and lemon juice.
• Grilled Chicken Wedge Salad: Top a wedge of lettuce with grilled chicken, blue cheese dressing, and other keto-friendly toppings.
• Cilantro-Lime Cucumber Salad: This easy cucumber salad recipe is a fast and fresh side dish with a bit of a kick. Make it heartier by topping it with a protein like grilled chicken, salmon, or shrimp.
• Antipasto Salad with Grilled Chicken & Basil Pesto Vinaigrette: Pesto is a perfect big-batch sauce that makes a fabulous dressing, but also pairs well with a bunch of other keto-friendly meals.
• Greek Salmon Salad with Tahini Yogurt Dressing: The good fats from the yogurt in the tahini and salmon plus the low-carb veggies will keep you nice and full.

Tips for Making the Best Keto Salads

Here are some additional tips for making the best keto salads:

• Use the freshest ingredients possible.
• Choose high-quality olive oil and other fats.
• Make your own salad dressings to avoid added sugars and carbs.
• Experiment with different flavors and textures.
• Add plenty of protein to keep you feeling full and satisfied.
• Don't be afraid to get creative!

Salad Dressing Recipes

It is SO easy to make your own low carb salad dressing. Unlike store bought dressing, with all its hidden sugars and carbs and fillers, these recipes only keep the necessities. Good quality ingredients make or break a dressing. Because keto diets can be quite strict, it’s safer to make your own dressings than to buy them from the store. This way, you can ensure everything that goes in it is keto-friendly. Salad dressings with no added sugars are your best bet.

• Simple Vinaigrette: Combine olive oil, vinegar (red wine, apple cider, or white wine), Dijon mustard, and herbs for a basic vinaigrette.
• Creamy Dressings: Use a base of mayonnaise, sour cream, or Greek yogurt and add herbs, spices, and lemon juice for a creamy dressing.
• Pesto Vinaigrette: Combine pesto with olive oil and vinegar for a flavorful and easy dressing.

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