Introduction to Keto Salads
Many people think the keto diet is all bacon and butter, but that’s far from the truth. You can enjoy fresh keto salad, roasted veggies, and all kinds of summer berries on the keto diet. You would be surprised how many meals are already keto-friendly without even realizing it, like the Cobb Salad.
How to Make a Keto Salad
Before we get into the recipes, let’s talk about crafting your own salad from scratch. Here are a few ways you can ensure your salad is going to fill you up and taste delicious.
1. Pick Your Protein
If you’re having salad as a meal, it’s essential the salad contains some protein. Not only will this help to keep you fuller for longer, but protein is also necessary for many bodily functions and repairs. Here are a few great options:
- Chicken
- Pan-Fried or Grilled shrimp
- Canned tuna or sardines
- Salmon
- Ground beef
- Hardboiled eggs
- Steak or lamb
- Bacon or ham
2. What Salad Vegetables are Keto Friendly?
You might only have lettuce on-hand, and that’s fine, but don’t be afraid to get adventurous with your veggies. Roasted Brussels sprouts or chopped up chives can take your keto salad from average to stellar.
- Lettuce
- Avocado
- Spinach
- Tomato
- Onion
- Cucumber
- Peppers
- Cauliflower
- Broccoli
- Brussels Sprouts
- Kale
- Carrot
3. Add Fat to Your Salad
Fattening up your keto salad can be as easy as drizzling it with high-fat salad dressing, but why not spice things up? There are countless salad toppers that help increase the fat content of your salad while also adding all kinds of flavor.
- Salad Dressing
- Extra Virgin Olive Oil
- Bacon bits
- Olives
- Shredded Cheese
- Goat Cheese & Feta Cheese
- Pumpkin Seeds & Sunflower Seeds
- Almonds
- Pecans
- Cello Whisps or Moon Cheese
4. Dressing Your Keto Salad
While most salad dressings are “keto-friendly”, they’re not all necessarily healthy. Most brands make their dressings with refined vegetable oils like canola and soybean oil, which increase inflammation in the body. Look for brands that list only olive oil, avocado oil, or coconut oil in the ingredients. Your next best option is to just make your own keto salad dressing at home.
Top Keto Salad Recipes
Enjoy these keto salads at your next family dinner or take them to work for lunch. Add whatever mix-ins you like and get creative with what’s in season.
1. Broccoli Salad – 5g net carbs
This Broccoli salad is perfect for potlucks and parties. Topped with bacon, sunflower seeds, and a creamy mayo dressing, it pairs perfectly with any keto meal.
2. Low-Carb Chicken Salad – 2g net carbs
Chicken Salad is one of the perfect keto lunch ideas to keep you going all day long. It’s packed with protein, high in fat, and is irresistible when you make it right.
3. Summertime Cauliflower Salad – 2.5g net carbs
If you love potato salad, then you need to try this Cauliflower salad. It’s our keto take on a classic potato side dish complete with red onion, chives, and bacon.
4. Healthy Egg Salad – 4g net carbs
We love to include eggs in our diet every day. They’re budget-friendly and packed with essential nutrients, making them a go-to option for breakfast or lunch.
5. Chicken Fajita Salad – 3g net carbs
Chicken salad is great, but when you toss in some Mexican flavors, there’s no going back. Try this Chicken Fajita Salad for tomorrow’s lunch at work or make it for the kids’ lunchboxes this week.
6. Keto Caesar Salad – 0g net carbs
Thanks to our healthy homemade keto dressing and handy dandy Parmesan crisps, you can enjoy a Caesar Salad without any of the carbs.
7. Keto Big Mac Salad – 5g net carbs
If you’re making an effort to choose healthier food options, making the jump from fast food to salads can be difficult. That’s where our keto big mac salad comes in!
8. Poke Salad
After traveling to Hawaii, we have become obsessed with poke salad bowls. They are the perfect way to get your sushi fix, but in a salad with a bunch of other delicious ingredients!
9. Easy Pesto Chicken Salad
Pesto is one of our favorite sauces, whether we use it on pizza or with chicken. It’s high fat, easy to make, and packed with flavor.
10. Keto Cobb Salad Recipe – 5g net carbs
As if crafted by the Greek goddess of fat herself, the Cobb salad is the perfect keto salad. It’s got it all. High-fat, relatively low-carb, tons of vitamins and nutrients, and a moderate amount of protein.
Keto Salad Recipe
Ingredients:
- Hard-boiled eggs
- Cheese
- Chicken
- Bacon
- Lettuce
Instructions:
- Start by chopping the lettuce and placing into a salad bowl.
- Chop all remaining ingredients and place them into individual piles atop the lettuce.
- Salt and pepper to taste. Add oil and vinegar or your dressing of choice. Enjoy!
Nutrition Facts:
- Calories: 670
- Fat: 48g
- Carbohydrates: 12g
- Fiber: 7g
- Protein: 50g
Note: Percent Daily Values are based on a 2000 calorie diet.
