Summer is the perfect time for light, refreshing salads. If you're following a ketogenic diet, you might think your options are limited. However, there are plenty of delicious and satisfying keto-friendly salads that are perfect for warm weather. This article explores some fantastic keto summer salad recipes, including a detailed look at a Mediterranean Salad and a Keto Greek Salad, providing tips, variations, and storage advice.
Mediterranean Salad (Keto-Friendly)
This healthy Mediterranean Salad recipe makes a flavorful, crunchy salad packed with cucumbers, tomatoes, riced cauliflower, and feta cheese. It's an easy and foolproof summer salad suitable for those following a low-carb, keto, diabetic, Banting, or vegetarian diet.
Inspiration
The inspiration for this salad came from travels in the Middle East, where cucumbers, tomatoes, and onions were readily available. The ease of preparation and the ability to customize the ingredients made it a staple.
Ingredients and Preparation
Here's a detailed breakdown of the ingredients and how to prepare this refreshing Mediterranean Salad:
Ingredients:
- 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:
- Prepare the 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.
- Combine the Salad Mixture: Combine cucumbers, red onion, and tomatoes in a large bowl and toss until combined.
- Make the Dressing: Combine the olive oil, vinegar, sweetener, lemon juice, oregano, garlic, and salt and pepper in a small bowl and whisk until thoroughly combined.
- Combine Everything: 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.
- Store: Store in the fridge until serving.
Tips and Variations
- Versatility: You can swap out most ingredients depending on what you have on hand. For example, if you don’t have red onion, you can use yellow onion or sweet onion. You can also add some chopped bell pepper for an extra pop of color and flavor.
- Vinegar Substitution: Don’t have red wine vinegar? Simply substitute apple cider vinegar or white wine vinegar.
- Cucumber Skins: It is okay to eat the skin of a cucumber. Keeping the cucumber skins on adds a little extra crunch and pop of color. If you find the cucumber skins to be slightly bitter in taste, you can peel the cucumbers.
- Make Ahead: One of the best things about this salad is that you can keep it on hand for whenever you need a little snack. This salad is actually better when it’s had a little extra time for all of those flavors to marinate. Give it a couple hours before serving or even let it sit overnight to really optimize its flavor.
- Preventing Excess Liquid: If you’d like to prevent liquid from forming at the base of the dish (due to the salt pulling water out of the cucumbers), you can omit the salt from the dressing and then add it just before serving.
Serving Suggestions
This keto Mediterranean salad makes the perfect centerpiece for lunch or a flavorful side for a range of Mediterranean-inspired dishes.
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- Pair this salad with Greek Gyro Meatballs and Tzatziki Sauce for a Greek-inspired feast.
- Try pairing this Mediterranean salad with Lemon Garlic Shrimp Sheet Pan Dinner with Broccolini for a nice summery combination.
- Pair it with Low Carb Mediterranean Chicken recipe.
Storing Instructions
Storing this Mediterranean salad couldn’t be simpler. Simply put it in a large air-tight dish and store in the fridge until serving. It should stay tasty for at least three days. Freezing is not recommended due to the high water content of the cucumbers and tomatoes, which can lead to an undesirable change in texture.
Keto Greek Salad
This Keto Greek Salad is a healthier, low-carb take on classic Greek salad, but with all the deliciousness of a traditional recipe! It’s full of low carb vegetables, a little feta cheese, and uses a simple homemade keto salad dressing made with olive oil, oregano, red wine vinegar, and salt. The combination is delicious.
Ingredients
The easy Greek salad recipe is made with simple ingredients that you can find at any grocery store!
- Fresh Veggies: Cherry tomatoes, green bell peppers, red onion, and cucumbers.
- Tangy Add-Ons: Capers and Kalamata olives.
- Dressing Ingredients: Olive oil, oregano, red wine vinegar, and salt.
Instructions
Making keto Greek salad with feta cheese is super simple.
- Prep Veggies: Slice the cherry tomatoes in half and place them into a large mixing bowl. Dice the bell pepper, thinly slice the red onion, and cut the cucumber into even cubes.
- Serve: When ready to serve, transfer the salad to a serving dish and top it with the diced feta cheese.
Tips and Variations
- Use the freshest vegetables possible.
- Use Cherry or Grape Tomatoes: Stick to these varieties instead of regular tomatoes to avoid a watery Greek keto salad.
- Chill Before Serving: For the best flavor, prepare and mix the salad ingredients, then chill in the fridge for at least an hour before serving.
- Pre-Make the Dressing: The salad dressing can be prepared ahead of time and stored in an airtight container in the fridge for up to 5 days. The dressing tastes even better when made a day ahead.
- Adjust for Lower Carbs: If you’re following a strict keto diet, reduce the tomatoes and onions for even fewer carbs to suit your macros.
- Different Cheese: Use another kind of cheese, like goat cheese or fresh mozzarella. You can even substitute the feta with vegan cheese to make the salad completely vegan.
- Add More Protein: Try making simple keto Greek salad with chicken breast, grilled steak, or any lean meat for a higher protein option.
- Dressing Variations: Enhance the homemade Greek dressing by adding fresh herbs like oregano or basil, garlic (either fresh or powdered), black pepper, or crushed red pepper.
Serving Suggestions
This keto vegetarian Greek salad can be enjoyed in many ways, whether on its own or paired with other low carb recipes. The fresh, vibrant flavors and satisfying textures make it a versatile addition to any meal.
Read also: Keto Calorie Counting: A Detailed Guide
- With Bread: Pair this salad with a slice of keto-friendly bread or even with almond flour tortillas.
- With Soup: Soup and salad is one of your favorite classic combinations!
- With Sandwiches: Enjoy the salad on the side of a sandwich or wrap for added veggies and fresh flavor.
- As A Side: Serve this salad as a side dish for just about any main course.
Storing Instructions
This low carb veggie salad stores really well, making it perfect for meal prep. Transfer the salad to an airtight container and the dressing to a separate airtight container. Store both in the fridge for up to 3 days.
Troubleshooting
- Too Salty: If the salad is too salty, add more fresh vegetables to balance it out.
- Too Acidic: If it’s too acidic, add a little more olive oil.
- Making the Greek Dressing Without Oil: Yes, you can make the dressing without oil while keeping it keto-friendly. Ingredients like avocado, Greek yogurt, or tahini make good substitutes in keto recipes.
- Preventing the Feta Cheese From Becoming Too Crumbly: Store the feta cheese in a brine solution in the refrigerator. When ready to use, pat it dry with a paper towel before crumbling it into the salad.
Summer Confetti Salad
This Summer Confetti Salad is dairy and egg free for those of you that are allergic - but even better, unlike some picnic fare (I’m looking at you mayonnaise laden cole slaw and potato salad) it’s totally safe to eat after sitting out at room temperature on your picnic table for an hour.
General Tips for Keto Salads
- Focus on Low-Carb Vegetables: Choose non-starchy vegetables like leafy greens, cucumbers, bell peppers, and tomatoes.
- Healthy Fats are Key: Incorporate healthy fats like olive oil, avocado, nuts, and seeds to keep you feeling full and satisfied.
- Add Protein: Include protein sources like grilled chicken, fish, or tofu to make your salad a complete meal.
- Be Mindful of Dressings: Many store-bought dressings are high in sugar and carbs. Make your own keto-friendly dressings using olive oil, vinegar, lemon juice, and herbs.
Read also: Magnesium Supplements for Keto