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:
Dont Miss Any New Recipes:
Dont miss any recipes like these Keto & Low Carb Roasted Vegetable Salad. If you arent already following my Keto/ Gluten Free Recipe Page on Facebook where I post all my New Recipes, You can Join Here and Follow me on Pinterest Here.
Low Carb Roasted Vegetable Salad
This Keto & Low Carb Roasted Vegetable Salad is the Perfect Salad for Summer BBQs. Its an Easy to Make Fresh Salad that combines perfectly Roasted Cauliflower and Roasted Bell Peppers with Cucumbers and Feta Cheese. Its then tossed in a delicious balsamic dressing and fragrant fresh herbs. The Yummy Salad is a perfect Side Dish for whatever your Grilling!
How To Make A Low Carb Roasted Vegetable Salad
To make this Low Carb Roasted Vegetable Salad, you start by preheating your bbq or oven to 400 F. Next, chop the peppers and cauliflower into 1 inch pieces. Place the vegetables into a mixing bowl and drizzle with the olive oil. Season with salt and pepper, then mix until the vegetables are fully coated in the oil. Spread the veggies onto a cookie sheet or bbq safe roasting pan.
Put the pan onto the top rack of your bbq or into a preheated oven. Roast the vegetables for 7 8 minutes or just until tender. Remove from the heat and let cool completely. Dice up the cucumber and chop the fresh herbs. Add both to the mixing bowl with the cooled vegetables. Then cover with the balsamic dressing and feta cheese. Mix until the salad is fully coated in the dressing. Garnish with a piece of fresh parsley or basil.
Don’t Miss: Is Chicken Salad Chick Keto Friendly
The Bigger Picture: Three Key Principles Of A Keto
Earlier we talked about the most important characteristic of a food that determines if it is keto-friendly or not: its net carb content. By consuming foods that are higher in net carbs, you will make ketosis much more difficult to achieve and sustain.
If you are not in ketosis while restricting carbs, you are technically following a low-carb diet, not a keto diet. This is why we placed such a heavy emphasis on the concept of net carbs, and why it is the most important principle that helps you decipher what is keto-friendly for you.
The second principle behind what makes a food keto-friendly is its overall macronutrient content. If the net carbs arent too high, take a look at the foods fat and protein content relative to the context of your diet.
Will the food in question help you meet your fat and/or protein needs? If the food is very high in fat and/or protein, will it be difficult for you to balance it out with the other keto foods you normally eat?
As a general guideline, try aiming to eat foods/meals that follow the macronutrient ratios of a typical keto diet . You can also try plugging your info into our keto calculator to personalize your macronutrient recommendations and use that as your general target for meals.
Dressing Your Keto Salad
While most salad dressings are keto-friendly, theyre 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, such as Primal Kitchen or Chosen Foods.
Your next best option is to just make your own keto salad dressing at home using olive oil and vinegar or our Ceasar salad dressing, blue cheese dressing, thousand island dressing or ranch dressing recipe.
Also Check: Ambrosia Salad Recipe With Fruit Cocktail
Keto Veggie Packed Salads
These keto vegetables are superfoods in every way. Packed with vitamins, flexible in preparation, downright delicious no wonder were obsessed!
Try these fresh new takes on traditional side salads to add a lot of dimension to your meals. There are so many varieties, you can try something new every day!
Tried and True Recipes:
- Cauliflower Potato Salad. Youll love this even more than the classic!
- Keto Coleslaw. With this dish, I pronounce you BBQ ready!
- Keto Taco Salad. Everything is better with a little kick!
- Cauliflower Tabbouleh. Swap bulgur for Cauli rice in this traditional dish!
Tips for Making Your Own:
Veggies contain more carbs than meat, so make sure to select the right ones!
Salads dont keep well when theyre tossed with dressing, so read through the storage instructions to see if you should keep leftovers undressed til serving.
Easy Keto Honey Vinaigrette
If you love the sweet and sour flavor profile of a honey-based dressing, you can still have it on keto just make it yourself. With this low-carb honey vinaigrette recipe, youll use a bit of raw honey for its distinct taste while getting the rest of the sweetness from stevia. This allows you to create a robust honey vinaigrette without having to worry about consuming too much sugar.
Try it on a simple salad or use it to balance out the savoriness of your keto meal. To experience what I mean, use it as your dressing for a Keto Thai Chicken Salad Bowl.
Also Check: Where Can I Get A Salad Nearby
Best Low Carb Keto Salad Ideas And Recipes
Written by Emily Ziedman, MS on October 20th, 2020
For most people, salads are synonymous with boring diet food. Not anymore. Whether youre on a low-carb or keto diet, or youre just looking to spice up your summer menu, these keto salad ideas are here to make your mouth water.
This list has everything from a classic Cobb to unique plays on the classic Cesar salad. But theres one thing that each one of these recipes has in common: theyre all packed with flavor.
Get ready to make salads a huge part of your healthy keto or low-carb lifestyle with these incredible keto salad ideas.
Red Pepper Spinach Salad
All youll need for this keto salad is spinach, keto ranch dressing, parmesan cheese, and red pepper flakes. Although it looks simple on paper, this recipe provides your palate with a wide range of flavors and your body with a diverse array of benefits.
You already know a bit about how healthy cheese and spinach is for us, but did you know that red pepper flakes add a little more than just a spicy kick? Capsaicin, the plant compound responsible for the spiciness of red pepper flakes, also benefits the body in three ways:
And if you arent a fan of spicy food, then this salad provides you with a great way to get the benefits of capsaicin without its spiciness ruining your eating experience. This is because the healthy fats in the keto ranch dressing and the parmesan cheese will help dissolve the spice so it wont stick around in your mouth.
Also Check: Chinese Chicken Salad Dressing Bottle
Join Our Jesus And Keto Movement
If there is one thing I particularly proud of sharing its how we combined our Christian faith with the keto diet.
In case you dont know, Randy and I came to the keto diet looking at it from a Christian perspective. As believers, we live our entire lives supported by Gods grace.
So when the Holy Spirit led us to combine our Christian faith and the keto diet, we did so in hopes of finding lasting transformation.
To say we needed Gods intervention is putting it mildly. When we followed the Holy Spirits prompting to we got on the path to real transformation.
Knowing firsthand the benefits of this decision we have created a closed Christian group that is using the keto diet to transform their lives. I love how supportive and encouraging this group of believers is.
Its exciting to see how people are transforming their lives by combining this lifestyle with the Christian faith.
The testimonies coming out of our Fittoservegroup are what motivates us to continue to share what weve learned.
We invite you to join our and see if its not the key you have been missing.
Note that once you click the link you will be prompted to answer a few questions that ensure that you understand what this group stands for.
The Next Step: Replacing High Carb Foods With Keto
After focusing primarily on what should be avoided on the keto diet, you may feel like there isnt much left to choose from. Fortunately, this isnt the case at all.
There are a plethora of keto-friendly foods, beverages, and ingredients you can use to mimic the flavor and textures you love while losing weight and optimizing your health.
Below youll find some of the simplest swaps for the most common high-carb culprits.
Don’t Miss: How To Make Veg Salad
Low Carb Roasted Vegetable Salad
July 12, 2020 by officially gluten free
Low Carb Roasted Vegetable Salad
This Keto & Low Carb Roasted Vegetable Salad is the Perfect Salad for Summer BBQs. Its an Easy to Make Fresh Salad that combines perfectly Roasted Cauliflower and Roasted Bell Peppers with Cucumbers and Feta Cheese. Its then tossed in a delicious balsamic dressing and fragrant fresh herbs. The yummy salad is a perfect side dish for whatever youre Grilling!
Good Vs Bad Vegetables
Heres the rule of thumb governing keto and vegetables: veggies that grow above ground are OK to eat on keto, but those that grow below the ground arent.
As you learned in grade school, though, there are exceptions to every rule.
For example, corn obviously grows above ground, but enjoying a yummy ear of corn during the summer can quickly kick you out of ketosis. A large ear of corn contains well over 20 net grams of carbs, enough to end a keto diet all by itself.
Peas arent quite as dangerous as corn, but a cup of sweet peas will take up 14 grams of your daily carb count allowance. Unless peas are your 100%, absolute favorite food in the world, theyre probably not worth eating while youre on keto.
What do corn and peas have in common? Theyre both starchy vegetables and that should give you a good idea of which above-ground vegetables are exceptions to the rule. Starches, like sugars, are a form of carbohydrates veggies that are high in starch should always be avoided by keto dieters.
That explains the other half of the basic keto-and-vegetables rule veggies that grow below ground are almost always root vegetables, and plants usually store their starches and sugars in their roots. Common root vegetables and tubers like potatoes are high-carb, and no-nos when youre on keto.
Want to make things even easier? Check out our complete guide to keto-friendly vegetables. Its coming up next.
You May Like: Beet Goat Cheese Walnut Salad
What Vegetables Are Keto
The keto diet is one of the more restrictive diets out there and, if youre new to the diet, you may find some of the restrictions confusing. After all, arent vegetables healthy? Why am I not supposed to eat certain vegetables on the keto diet? Well, it all comes down to science.
Here are the vegetables you shouldnt eat on the keto diet and why, as well as the vegetables you should eat and how you can incorporate them into your daily diet.
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.
Don’t Miss: Chili Cheese Frito Corn Salad
Are You Following The Ketogenic Diet Correctly
The Keto diet is one of the only popular diets that provide us with a precise way to tell if you are implementing it properly. Are you in ketosis consistently or not?
If you answer yes to this question, then you are technically on the keto diet.
If the answer is no, then you are on a low carb diet and most likely need to eat fewer carbs until you can achieve and sustain ketosis.
Although other variables matter much more than how many ketones you are producing, including your overall health and weight loss results, to experience all the benefits of the keto diet you must be in nutritional ketosis.
The primary variable that separates you from nutritional ketosis? The food you eat.
Keto Deviled Egg Salad
Everybody loves egg salad. Delicious hard boiled eggs mixed with mayonnaise are a firm favorite. They are ideal for a keto diet. If you like you can team the egg salad with some keto-friendly bread and make your favorite egg mayo sandwich. This recipe is lifted by the addition of turkey bacon, chives, Dijon mustard, and paprika.
You May Like: Best Blue Cheese Salad Dressing
Is Broccoli Good On The Keto Diet
If there is one thing I could tell people who are trying to follow a ketogenic way of eating, it is to stop thinking of whether or not a food is “allowed”. Instead, start asking yourself how many carbs/net carbs there are in a particular dish.
There are many myths about keto. The reality is that apart from sugar, flour, tropical fruits, commercially baked goods, and other high-glycemic-index foods, there are many things you can eat while following a ketogenic diet.
So, how many carbs in broccoli? One cup of raw broccoli has 31 calories, 6 grams of carbs, 2.4 grams of fiber making this under 4 grams of net carbs.
So not only is it a great low-carb vegetable, but it is also lower in calories.
Can I Eat Hummus On Keto
Is Hummus Allowed On Keto? Keto hummus is most definitely allowed on the keto diet. With only 2 net carbs per serving, you cant go wrong with this recipe! Hummus is one of those universal keto appetizers that is great for parties, gatherings and just for munching on when you have some chips or flatbread.
Read Also: Oxo Good Grips Little Salad Spinner
Amish Broccoli Cauliflower Salad
Broccoli Cauliflower Salad
I first introduced my easy cauliflower and broccoli salad during a church picnic it seemed like the perfect dish to share with a crowd.
Thankfully, I was correct because my church family went wild for it. So much so that its now a salad that is requested often for potlucks.
Whats not to love about a salad that is rich in flavors and gives us the benefits of raw vegetables?
The combination of broccoli and cauliflower go very well together, and if we can throw bacon into the mix? Well, that makes it this keto broccoli and cauliflower salad that much more special.
How Long Is Broccoli Salad Good In The Fridge
The longer you keep the salad in the fridge, the softer the broccoli will get. This is actually–at least in my mind–a good thing.
As the broccoli marinates, it gets more mellow, and more flavorful.
To keep this broccoli salad for about 3-4 days, be sure to cover and seal very well. The last thing you want is to smell red onions in the Instant Pot yogurt you just made and left to chill in the fridge!
Don’t Miss: Diet Without Vegetables And Salad
Drinks That Should Be Avoided On A Ketogenic Diet
In general, its better to avoid drinking your calories on any diet and stick to water. Liquid calories are not very satiating, which makes it harder for us to consume fewer calories and lose weight.
This is one of the many reasons why we recommend avoiding these common drinks on keto:
- Alcohol. Every alcoholic drink comes with extra calories and carbs which is not helpful for weight loss or ketosis. However, it is possible to lose weight and stay in ketosis while alcohol is a part of our keto diet. To learn how check out our comprehensive guide on keto and alcohol.
- Sweetened and Sugary Beverages. Its best to stay clear of most sweetened drinks, as most of them are full of carbs. This includes sugar-sweetened soda, most fruit and/or vegetable juices/smoothies, coffee and tea drinks with added sweeteners, and dairy products and dairy alternatives with added sweeteners.
Not sure what to drink other than water, coffee, and tea? You can find plenty of keto-friendly drink options in our guide to keto drinks and beverages.