Best Salad Greens For Keto

Oven Roasted Caprese Salad

The beauty of this, a warm twist on an Italian classic, is that it is much more filling but with all of the traditional flavor of a Caprese salad. Because the salad base is fiber-packed spinach, it satisfies your appetite with a reasonable portion.

Spinach is also one of the healthiest greens that you can use as your salad base. It will provide you with essential nutrients like niacin, zinc, protein, fiber, vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese.

This leafy green also comes with an abundance of antioxidants that help prevent heart disease and protect your body from free radicals, particularly in the colon. In other words, spinach is loaded with good things for every part of your body!

The benefits of this salad as a whole, however, dont stop at spinach. The garlic and grape tomatoes, for example, both will provide your body with potent plant compounds that improve heart health, reduce cholesterol, and protect cells throughout the body.

Next time you are hankering for some mozzarella cheese and tomato, consider going all the way with this keto salad. Youll satisfy your cravings for these fresh Italian flavors while treating your body to some of the healthiest keto-friendly ingredients.

Kale Salad With Avocado And Lemon Garlic Vinaigrette

If youre looking for a delicious way to get your kale in, this kale salad with avocado is your answer. The lemon garlic vinaigrette adds a pop of flavor, with the parmesan and avocado giving you a smooth creaminess. One serving is only 242 calories and six net carbs, so go ahead and add a little protein on there if you feel so inclined.

Putting It All Together The Top 10 Keto Salad Recipes

The main ingredients of salads leafy greens, veggies, meat, and cheese are all keto-friendly, but its the sugary dressings, croutons, and bread that neutralizes all the good you can get from such a healthy meal. Fortunately, you dont need the croutons or sugary dressings to make your salad delicious, even if you are not a fan of leafy greens. All you need is your favorite meats, cheeses, low carb vegetables, and keto-friendly dressings to make salads into your favorite keto meal.

Need some inspiration? Here are the links to the top 10 keto salads we went over in this article:

Read Also: Panera Bread Greek Salad Dressing

How To Build The Perfect Low

Article posted in: Nutrition

So you say you dont love salad. We say, maybe you just havent tried the right one. Salads are the easiest way to fulfill your daily veggie requirement. Theres no cooking or complicated steps needed to make one. Plus, with a few Protein and Healthy Fat add-ins, youll get the keep-you-full-factor that you typically dont get from the average bowl of greens. Our nutrition experts have put together this easy to follow guide to help you build the ultimate low-carb salad on your low carb diet.

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Is Peanut Butter Keto

All natural peanut butter is indeed a low carb food. It is high in healthy fats, has moderates amount of protein and has a relatively high amount of fiber. A two-tablespoon serving sees it providing a mere 3.5 grams of net carbs! Not only is peanut butter low carb, it is also suitable for a ketogenic diet.

Foods allowed and foods to avoid

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Get Your Keto On At Sweetgreen

Sweetgreens easy, youre thinking, Its just a salad restaurant, it has to be keto, youre thinking. Well, thats mostly true. Its not hard to eat keto at Sweetgreen, but there are some giant carb crevasses you could fall into if youre not careful. Heres how to stay on keto while youre eating at one of the trendiest healthy-eating fast-casual urban salad chains in the country.

What to order at Sweetgreen if youre on the keto diet and…

You have 5 seconds to order: Kale Caesar Salad

With only 6 net carbs, Sweetgreens Kale Caesar salad packs 405 calories with Parmesan cheese, roasted chicken, and a Caesar Dressing which probably has more Parmesan cheese in it. Its a great fast option for staying keto, and its a standard Sweetgreen menu item at all locations.

You have 30 seconds to order: 3 sample salads

Dont want the Kale Caesar, but dont want to pick and choose from an gazillion-ingredient menu? Here are three keto-friendly salads to add to your Sweet Green arsenal:

Southwest Chicken Salad

1g net carbs, 520 calories

Mesclun mix, cilantro, walnuts, avocado, and Blackened Chicken thighs with lime-cilantro vinaigrette.

Asian Steelhead Salad

5g net carbs, 435 calories

Mesclun mix, spicy broccoli, toasted almonds, Roasted Steelhead with Miso Sesame Ginger Dressing.

Dont like fish? Swap in Roasted Sesame Tofu, for a total 445 calories/ 7 net carbs

Chef-Style Salad with Spinach, Eggs, and Salami

7g net carbs, 525 calories

You have time to order a custom salad

Read Also: Panera Bread Chicken Caesar Salad

Find Some Flavorful Free Foods

Pump up the flavor in your low-carb salad with some unlimited Free Foods! Free Foods contain 10 calories or less and no more than one-gram of net carbs per serving. We like to think of them as salad superheroes because they add loads of flavor without loads of calories. Combine them with a healthy oil to make a homemade salad dressing or simply add them to the top of your salad for more taste and texture.

Find a Free Food from the list below:

• Vinegar, all varieties except balsamic
• Olive oil spray

Best Vegetables For Keto With Tips On How To Incorporate Them In Your Diet

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Ketogenic diet or simply keto diet is basically a low carb, high-fat diet. And although vegetables are generally healthy, there are of course those that are high in carbs. To fully support your keto diet, youll need to learn which vegetables for keto will work best for you.

This diet is designed to bring about ketosis that is, breaking down body fats into ketones which the body uses for energy instead of glucose. There are different types of ketogenic diets but they all basically involve lowering carbs and increasing dietary fat. Of course, a medical professional or dieticians advice should be sought first to ensure that your diet is personalized based on your needs.

The duration of this diet may range from 2-3 weeks to a maximum of 6-12 months, this is of course under a general precautionary principle. If done properly, this diet can help in treating obesity which can lead to hypertension, type 2 diabetes, dyslipidemia, atherosclerosis, and certain types of cancer.

Among the many types of ketogenic diet, the standard ketogenic diet or SKD is the most researched and most recommended one. It involves a low carb, moderate protein, and high-fat diet. SKD in terms of grams per day would be 20-50g of carbohydrates, 40-60g of protein, and no set limit for fat .

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The Best Keto Salad Recipes

Here are the most popular keto salads that readers love to make:

• Creamy Cucumber Salad – A simple, refreshing classic with just a few common ingredients.
• Easy Taco Salad – This naturally low carb salad is ready in just 20 minutes! Healthy and flavorful.
• Cauliflower Potato Salad – All the same flavors as a classic potato salad, sans the carbs.
• 7-Layer Salad – Perfect for a crowd or for meal prep, this surprisingly keto friendly salad is perfect for making ahead.
• Keto Chicken Salad – Classic chicken salad packed with fresh herbs and loads of flavor.

Jicama Rutabagas & Celery Root

Did you know jicama, rutabagas and celery root are low carb vegetables? These are all in the root vegetable family.

Jicama has 5.1g net carbs per 1 cup serving, rutabagas have 8.9g net carbs per cup, and celery root has 11.6g net carbs per cup.

As you can see, these root veggies are higher in carbs than most keto vegetables that grow above ground. However, they are the closest thing to a potato replacement. You can often prepare and serve them the same way you would potatoes.

Due to the higher carb count, enjoy them in moderation.

Keto Recipes With Jicama & Rutabagas

• Rutabaga Fries Easy and dippable! These are the most popular keto fries on Wholesome Yum.
• Jicama Chili Cheese Fries Tastes so good, you wont believe its low carb.
• Jicama Tortillas Make the best keto tacos using thinly sliced jicama for the wrap.
• Keto Beef Stew The celery root blends in so well that youll swear its potatoes in there.

Also Check: Healthy Low Calorie Salad Dressing

Keto Recipes By Ditch The Carbs

This exclusive keto meal plan was developed in collaboration with Libby Jenkinson, founder of Ditch the Carbs. Libby, a former pharmacist, has dedicated her life to educating the world about low-carb living.

Her real-food keto recipes are family-friendly, include easy-to-find ingredients, and are ready to eat in minutes. This keto meal plan will keep you below 15 grams of carbs on average each day.

Enjoy quick and hearty breakfast recipes such as: Keto breakfast wrap, 1-minute keto mug muffins, and Keto egg casserole with zucchini and ham.

Lunches and dinners include: Weeknight keto chili bake, Avocado bacon chicken bun-less burger, Meatloaf muffins, Quick keto curry bowl, and Steak with low-carb mushroom sauce.

Start losing weight today with this keto meal plan by Ditch the Carbs and Diet Doctor!

Cheesy Leafy Green Salad

Nutrient-dense and delicious, this creamy, cheesy leafy green salad is fantastic as a side dish or a light main, especially with extra protein on top. Made with healthy leafy greens like kale, parsley and rocket , this salad is brimming with vitamins and antioxidants, and is low-carb, keto and gluten-free.

I got addicted to this cheesy, creamy and garlicky green salad while doing the Low-Carb Challenge. I would often make a batch to have for lunch with some protein on top like chicken, prawns or crispy bacon . We also had it as a side dish with meatballs and pan-fried fish for dinner.

This leafy salad is low in carbohydrates, high in fibre, and plenty of fats to keep you satiated. Its great for vegetarians too as you will get a fair bit of protein from the cheeses in the dressing.

Also Check: Best Dressing For Chicken Salad

The Importance Of Keto Veggies

When we think of carbs, many of us focus on foods like bread and pasta. But vegetables have carbs too, so its important to know just how much they contain.

As a general rule, the best keto vegetables are those that are LOW in carbs, but HIGH in nutrients. These tend to be vegetables that grow above ground, with leafy greens being the best of all.

Vegetables that grow underground known as root vegetables or tubers tend to be higher in carbohydrates.

A healthy meal plan should include 3 to 5 vegetable servings each day. By using the guide below, you will be able to meet this goal while also staying within your limit for carbs.

Chopped Salad Burma Style

I Heart Umami

Ingredients: spinach, ripe tomato, hemp seeds, sunflower seeds, shallots, fried shallot oil, Red Boat fish sauce, sea salt, red chili powder or cayenne powder , lime juice.

Breakfast in Myanmar can often be a savory affair, meaning salad is frequently on the menu first thing in the morning! This is a delicious and savory salad, whatever time of day you choose to eat it. Kick up the flavor by adding fish sauce as part of the dressing. Or, alternately, sub in coconut aminos for a hearty protein-rich kick.

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Keto Mixed Green Spring Salad

With spring having just ended and the summer heat quickly approaching, a refreshing and filling salad is something that really fits the bill. A lot of people tend to think that salads are boring, plain, and only really eaten by people on a diet. I tend to load my salads up, and bring the flavor with it its a great vehicle for many different tastes. Plus, the dressing you use is going to be loaded with fats, which means the macros are perfect for keto. Using the 5 Minute Keto Raspberry Vinaigrette as the dressing, we achieve a really robust and well-rounded flavor profile in this salad.

The acidity and sweetness of the raspberry vinaigrette really comes through in this salad pairing perfectly with the slight bitterness of the mixed greens. Its the perfect balance of flavors and has fantastic texture coming from the crispy bacon and roasted pine nuts. The parmesan tops everything off, giving a slightly salty and rich flavor that ties everything together.

Yields 1 Serving of Keto Mixed Green Spring Salad

Steak And Greens Such A Simple Meal Thats Not Only Delicious But Healthy As Well Were Serving Up A Pan

We recently had one of the best dinners at a local steakhouse here in Portland, OR. Their Steak and Greens sounded like the perfect combo of flavors and it did not disappoint. A perfectly cooked steak, simple greens, and a creamy romesco sauce made this a meal to remember so we knew we had to recreate it for you guys!

This easy recipe is a complete dinner but if youd like to add on some sides, feel free! Our Keto Creamed Spinach would be delicious!

Lets talk about the greens for a second. Theyre SO simple but so full of flavor at the same time. Youll start with your favorite salad greens, toss them with a bit of high quality extra virgin olive oil and fresh lemon juice. Next, is the most important part, seasoning. If youre not seasoning your salad greens you are totally missing out! A sprinkle of sea salt , and fresh cracked pepper do the trick. After that, all you need to do is add a handful of freshly grated parmesan cheese. Its literally one of the best salads with minimal ingredients.

Dont skip the easy romesco sauce, we love the bright acidity it gives to the rich steak. Just a swirl in a food processor is all you need. Have leftovers? Romesco is delicious on just about anything!

Read Also: How To Make Easy Pasta Salad

Keto Prosciutto Arugula Side Salad

This prosciutto arugula salad will take you on a journey to a piazza in Italy. The ingredients are simple prosciutto, arugula, fresh mozzarella, black pepper, olive oil, and garlic. It makes an excellent side dish, or if you want to add more protein like chicken or salmon, it can serve as your whole meal.

Top 10 Best Keto Vegetable Recipes

Individual keto vegetables are delicious, but combining lots of different veggies punches up the flavor and the nutrients. Below youll find some of the best keto vegetable recipes Im mostly focusing on mixed veggies here, but including a few of the most popular individual veggie staples as well. Enjoy!

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Likewise Can You Eat Salads On Keto

Salads dont have to be synonymous with boring diet food. Because the keto diet skimps on carbs, salads are the ideal dish for packing on the protein and staying on the ketogenic course. From egg to cobb, these keto-friendly salads are the perfect side, main, lunch or dinner for all your diet needs.

Keto vegetable list:

• asparagus.
• eggplant.

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Here Are Just A Few Of The 38 Hearty Keto Salad Recipes Weve Included:

Ingredients: baby arugula, strawberries, sliced almonds, lemon juice, avocado oil, sea salt, ground pepper.

Dont be fooled by this recipes simple title, this salad comes to life with the addition of a Meyer Lemon vinaigrette. Believed to be a cross between standard lemons and mandarin oranges, this sweet winter citrus has a more complex flavor than your run of the mill citrus. Use it to add a subtle sweet citrus kick to any recipe.

Ketogenic Curried Chicken Salad

Keto Summit

Ingredients: chicken breast, onion, red bell pepper, zucchini or cucumber, pumpkin seeds, blueberries, coconut cream, curry powder, salt, cilantro, coconut oil, lettuce leaves.

Curried chicken salads always taste like they took hours to make. But you can have this lunch ready to go in less than 20 minutes. And if youre strapped for time, you can always cook the chicken the night before, meaning even less prep time during a busy morning!

Paleo Flourish

Ingredients: cucumber, avocado, lemon juice, tuna, Paleo mayo, mustard, salt, salad greens , black pepper.

Tuna salads are among the easiest Keto-friendly salads to make, thanks to the wide availability of canned tuna. From start to finish, this recipe takes less than 10 minutes and is perfect for a weekday lunch or even a simple dinner.

I Breathe Im Hungry

Ingredients: cauliflower, raw shrimp, olive oil, cucumbers, fresh dill, lemon juice, lemon zest, salt, pepper.

Cauliflower is a great way low-carb ingredient, even in salad! I love the combination of shrimp, dill, and cauliflower in this recipe, which brings a summery freshness to the dish.

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